HAzel personally what has worked for me is a main meal at lunch (even if it's a cold meal like a rice and tofu and veg salad which I make a batch of to last me 3 days) and soup for tea as soup doesn't keep me going through to the evening, but that;s just me. I love watercress soup. Chop and fry an onion, add couple of bags of watercress, a peeled and chopped potato and some stock and simmer until the potato is cooked then blend and stir in a bit of skimmed milk. Pea and mint soup is another easy one - fry an onion, add stock, frozen peas and a handful of fresh mint and simmer for 10 mins then blend. I sometimes vary it by taking out the mint and adding some asparagus - if you have big woody asparagus it works well in the soup and it's a great way to use up asparagus ends which you cut off. I also like butternut squash soup, although tbh I don't always have time to make soup and buy alot of chilled soups. Some are high in calories/fat but if you chose carefully you can get ones which are around the 100kcal per portion mark. I have it with a piece of buckwheat bread (i'm gluten free diet) and a sprinkle of weight watchers cheese. It works for me but might not for someone else as it depends how and when you eat and what you like. Agree with eighty I love eggs too - I have fried egg (only fried on 2 squirts of fry light so not really fried IYKWIM), field mushroom, salad and pitta for lunch sometimes and I llloooovvvveeeeee it 
bonkey I half like the empty feeling but half don't. It's odd as I used to wake up feeling starving and have to eat as soon as I wake up. Now most of the time I can easily go a couple of hours before my breakfast.
north today is a new day, forget the bad stuff and take each day a fresh. Like hazel said, baby steps!
Not a great day today, back to work after extended time off and dashing around all the time everywhere, which is good in that I'll be using up more calories, but bad in that I get so damn hungry, so been eating a bit more but hopefully dashing around will compensate for it.