one thing you should look up is a hunger satiety scale. it's a scale of 1-10 from starving to fully stuffed after thanksgiving. familiarize yourself with the midlevels of hunger and make sure you aren't associating "not stuffed" with hungry. there is plenty of room between stuffed to the gills and needing to eat again. also make sure you aren't psyching yourself out. it's like someone telling you not to say pineapple or elephant. if you're so busy thinking about not saying it odds are you're going to say it. so make sure you aren't so worried about it that you're making yourself hungry.
besides that, start noting what times different meals keep you full for. odds are you'll find some of your meals are keeping you a little better and others don't. so work on tweaking what doesn't keep you full or eliminating it entirely.
i peeked at your tracker.
your oxtail stew with beans and rice, has little to no beans or rice if there are only 18 g carbs in a serving. the brown rice i have has 32 in 1/4 cup dry and the beans i grabbed have 20 in 1/4 cup dry. that would cook up to about 1 cup of rice and about half a cup of beans. so you'd be eating around a third of a cup of rice and a sixth cup of beans to get those numbers. eating slightly larger portions, especially of the beans is going to bulk up the meal a little more. also consider adding peppers, onions, broccoli, cauliflower or squash to the stew to add a lot of bulk without a lot of calories. most of those run about 50 cals a cup, so you'd be getting a lot more food for not so many more calories.
if you're having problems feeling full, you need to cut out the 2 Tablespoons of sugar with breakfast. yes, 6 teaspoons is 2 Tablespoons of sugar. and it's 100 cals that isn't doing anything to making you feel full. i know the big kick in the pants for me was realizing that 6 teaspoons was in fact 2 Tablespoons of sugar. and that's when i started to cut out a half teaspoon from that for about a month or so, then another and slowly, over the course of about a year, i cut out all that added sugar.
you might want to try swapping your white bread for wheat.
2oz of meat isn't a portion. bump it up to 3-4 oz.
and your lunch contains little to no fiber and nothing that has any bulk. adding some lettuce, onion or other vegetable matter will give your stomach something to digest and work on. the slower it takes to digest, the longer you feel full. you may even want to try having your 3oz meat and oz of cheese on a bed of greens with other vegetables. skip one piece of bread and make the other into a crouton or use a wrap instead.
i would also say to not have fruit or veggies by themselves, but to pair them with something that has protein and fat. that should keep you a little longer.
eggos i would put in the same category as cereal. for me, they aren't something that fills me up at all. and if i'm going to be eating in just a few minutes, they're great because i like them. but they don't keep me at all.
when i see eggos [something that doesn't keep me] with tangerines [fruit which digests a little slower than pure sugar but doesn't have any protein or fiber to keep you] and then pure sugar, it's no wonder that you're really hungry soon after. you're loading your system up with a lot of simple carbs and not really balancing out the protein. you have to remember that carbs are now foods, they digest quickly and provide more immediate fuel, while protein is a later food in that it takes longer to digest and if you balance it right, will kick in once the carbs are through. if you load up on simple carbs like sugar and you're not having enough protein to kick in, you're going to find yourself hungry.
with your shrimp etoufee, cut out half a cup of rice [and save 108 cals] and have a cup of cauliflower instead [50 cals]. you'll save 50 cals and be eating a half cup more food.
cutting back on the bread will also free up those calories for a more filling food.
the thing you really seem to be lacking is veggies, and veggies are what add bulk to a meal for not so many calories. i'm not saying that it doesn't look like you haven't made any improvements, it's just looks to me that bulking with veggies would be a good next step.
-google first. ask questions later.