Breakfast - oatmeal with add-ins and greek yogurt
Lunch - main meal - protein (like rotisserie chicken or canned tuna) and cooked (boil-in bag) veg
Dinner - a big salad

It took me a long time to figure this out! I never used to eat breakfast, but i think it is why i am now satisfied with a salad for dinner. Carbs in the morning, fat (salad dressing, seeds) at night. This schedule has pretty much stopped any bingeing, as long as i stick to it.