Food list with macronutrient breakdown, note that these are the base numbers and are effected, like everything by quality.
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Eating food while sitting at a table will give a 10 percent fullness reduction.
Smoking a joint will give a temporary 15 percent fullness reduction so smoke, then eat quickly.
Sleeping in a bed on your claim while offline will drain your hunger fully over time, allowing you to eat more.

In rogalia, leveling is tied to nutrition.
So if you look at the screenshot linked you will see the character and skills menu in the center of the screen. The macronutrients and skills listed are color coded to match with each other. If you have available macronutrients for the skill you are preforming you will gain the associated stat. Your level is tied to the skill's matching stat. so if you have 10 str and 10 carpentry, you cannot level up more. So, you eat something that gives you protein which allows you to level up your str, which opens up room to level str. This is assuming you have available room to train the skill which can be checked and upgraded from the skills menu using learning points which are generated during regular gameplay.