That's a lot of carbohydrates there which turn into sugar in your body - not filling, give you that rollercoaster, no wonder you're hungry & lacking energy. It's such an easy trap to fall into but totally possible to get out of. Eat waayyy more protein - like meat/fish/egg/greek yohurt etc at EVERY meal. Three meals a day, fruit or veg mid morning, snack mid afternoon, bedtime snack (plain yoghurt good again here).
And eat tonnes of veg & salad.
Keep a food diary. write every mouthful down AND how you feel at the time (bored/hungry etc), see if you can notice triggers for eating the wrong things or unnecessary snacking.
As for exercise do HIIT at home - super effective and you don't have to leave the house!