ending the day/meal planning

So I've come to learn that after I break my fast at 11am/12pm, and then especially at night, the cravings are non-stop. 

While I think meal planning can help me during the day, I need to find something that that will help me get a satisfied feeling and to put an eating cap to my day, ideally at 6pm (for meals) and 8pm (when I return from my walk). 

I am hoping that satisfaction and cap are not good, but even if they are food that they would be sugar free. 

*Also, side note... I think grainy carbs for first meal only. Large first meal with a mega salad. Breakfast at night... And tea throughout.