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I started using TVP, textured vegetable protein in most of my meat cooking. It looks a bit like oatmeal. Use about a 1c to 1 1/2c in a meat sauce, or a 1c + 1c water, let rehyd in lean ground meat, it has no fat but all the protein. TVP is tasteless, it takes on the favors you add, wonderful stuff.
I don't care what it is, anything decadent you eat out either has too much fat or too much sweetener. At home you can make the most marvelous foods without all the fat and refined starch. If you spend a half-hour in front of the TV, why not cook at the same time?
I have three different size Coleman coolers that match "small snack," "couple of small snacks," and "full day at work" for my food packing. I choose the one I need according to how long I will be out, fill it with food and small ice blocks, and go!
I have a tendency to hangout in the kitchen (which means more times I look in the fridge), so after a filling breakfast, I get out of the house! When I come home for the evenings, I also like to hang out in the kitchen, so I make some Sleeptime hot tea and go to my bedroom!
The first thing I did was to get ride of all the junk food - goodies etc from my home - can't eat what you do not have - Bought all halthy food - got rid of all Ketchups, mustards, dressings, sauses, and now I am scheduled as far as my meals go - eating on time is the best defense for hunger,