Depends on your needs, but my formula for snack/meal: fist-sized protein + veggie + slow-release (complex) carb. I may also add a small fast-release (simple) carb just after a workout, because that's when your body is able to use these foods best. A super simple option? PBJ on 100% whole wheat + a cup of milk.
I simple just don’t. You resist your cravings eventually your body will also not have does craving or when they appear you have the “strength” to resist them. If your really having trouble have something like a glass of water instead