frequency helps, eating smaller amounts but more often.
- more stable blood glucose levels rather than big spikes in glucose and insulin caused from large meals,
blood glucose fluctuations trigger hunger and large insulin spikes can prevent free fatty acids being released into circulation which makes it harder to burn fat.
- elevated metabolism,
eating requires body to work in order to process and digest food, so eating more frequently means body works more frequently and metabolism is elevated.

there's a few little tricks that can help with dieting or making easier to eat clean - what i do is mix protein powder (there are some seriously awesome tasting powders! just casein/whey protein containing no carbs or fats) with greek yogurt, some granola and berries.
stick it in the freezer for about 40 mins and comes out like ice cream!
chocolate peanut butter protein powder is my favourite!

i have this about 3 times a day some times. your calorie intake will be a lot different to mine of course, so for your meals you'd want to keep carbs low, healthy fats moderate and main baulk of your calories from protein.
meals like grilled chicken or fish with italian seasoning/low calorie sauce and grilled peppers, aubergines etc taste great too.
doesn't take too long make either.