I sometimes fill up with large oranges. They really seem to leave me full. Wholewheat pasta is filling too and you could eat a huge plate of that with a tomato based sauce that you could make yourself in 20 minutes. If you have to eat bread, eat wholemeal, as at least you can feel good that you are putting healthy food into your system.
Good luck. I am going to spend the next 2 weeks being healthy as I too am feeling very yuck and bloated atfer overdoing it for a few weeks.