You probably need a snack in the afternoon.
Try having a fruit and some crackers,yogurt and fruit,crackers and peanut butter,some almonds.(not all together
Or make some whole grain muffins at the week-end ,wrap them up individually,freeze them,and grab one in the morning for your snack. If you don't bake,buy some,and do the same.
If you can't eat at work, prepare the snacks for home, and when you get home, sit down at the table with your snack and a tall glass of water or milk and take time to relax when you eat. Take at least 10 minutes to eat so you have time to unwind.
Good luck. I hope this helps.
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