Ninny Definitely second the "if you're hungry - eat" but eat protein. Boiled eggs, ham/prawns from the packet, cottage cheese, if you have an Iceland near you the SW meatballs are really nice cold (just cook according to the instructions and chill). Throw in a handful of cherry tomatoes for your 1/3 speed and you're all set.
WhoKnows are you able to have a little cheese each day (or are you a "no cheese is better than a little bit of cheese")? When I was having cheese cravings earlier in the year I made sure I used six of my syns each day for cheese (effectively having two HEAs because I need milk in my coffee but only using 9 syns) for cheese - you can have two of the Cathedral City Mini Lights for a HEA and that was enough for me to get me over the "I must have cheese" craving. I also have proper butter, and syn it (although I don't have much, because I'm not eating much actual bread these days).
For me SW (this time around) is about making long-term changes that I can stick to when I get to target, so I still have a proper roast dinner with proper roast potatoes and yorkshire puddings and real gravy on a Sunday, but I have far more vegetables than anyone would think possible and limit the yorkies (2 syns each for the Waitrose small frozen ones). I have two or three SP days a week and even on days when I'm just doing EE, I try to reach for speed foods or protein for snacks. I've also been tracking what I eat using My Fitness Pal and it's helped me get a much better idea on portion sizes.
Today's food (SP day)
B: Eggy muffins
L: Carrot & Coriander soup, apple, pear, satsumas
D: Salmon with roasted mediterranean vegetables
HEA: Milk
HEB1: Finn crisp x 5
HEB2: Apricots