Best have

2 slices of brown toast with something like marmite
cup of tea with no suger
brown bread sandwich. say pure chicken breast with salad. No mayo etc.
always have diet coke not real coke. 1pint Coke = 220 calories the same as lager

just think everything counts.

then healthy meal in the evening. again avoid all the things that take a healthy meal into an unhealthy meal. Cheese etc...