When you eat, eat more. Double or triple the amount of eggs for breakfast. 2 eggs are enough to feed a small dog but not a human! That's a snack. When you say a tin of salmon what are you taling about? a couple of ounces, 8 or 16? Try eating half a pound to a pound of flesh with a meal. My wife has struggled with the same issue of not eating enough flesh in a sitting and ends up snacking on nuts, were working on it. Today she ate half a chicken for dinner which was great for her!
Integrity is what we do when nobody's watching.