I agree with eating when you are hungry. Eat breakfast as late in the day as you can, maybe on your desk at work. Then skip lunch (you won’t be hungry anyway). Eat supper as late as possible when you are really hungry, and then you go to bed satiated.
For breakfast high protein is best. Maybe fish sandwiches. Note tuna may have too much mercury for daily use, but look into gefilte fish, or fish stick sandwiches. In general, protein keeps you the fullest the longest. Try to avoid sweets, except for maybe a very light dessert. Eat fruits and veggies. Bananas are very filling. Avoid snacks. Try to let your apostat guide you. Never eat when you are not hungry, no matter how delicious the food looks.