Calories don’t fill you up. Satisfying volumes of food fills you up. Particularly if that food is full of nutrition, protein and fibre.
This is why food choices play such an important role in controlling weight.
By emphasising low-calorie, nutrient-dense foods at each meal you can enjoy satisfying volumes of food (which keeps you fuller for longer) without the burden of excessive calories.
Examples include vegetables, fruits and lean-proteins. To lose weight and lean out make these foods the main event on your plate. Supplement with other quadrants as you see fit.