I keep bombing out :(

Definitely include protein at breakfast because it keeps you full. 2 eggo whole wheat low fat waffles are 150. Instead of sugar free syrup, which adds nothing nutritious to your day, try either a tbsp of peanut butter (around 100) or part skim ricotta (you can sweeten it with sweetener or some all fruit jelly) and some berries on top. Either of those options is under 300 calories and you get food that keeps you full.

If you need a new thing with eggs, spray a regular sized muffin tin with Pam, pour 1/4 cup egg substitute in each hole. Bake in the oven for 12 minutes at 350 or until the eggs are just set but not dried out. These eggs are just the right size to make an egg sandwich (canadian bacon or turkey bacon would be good on these too!) The eggs will keep for about 5 days in a ziploc in the fridge or they can be frozen. It takes 30 seconds in the microwave to heat them up.

Hope that helps you. ) Don't give up. Breakfast is definitely the 'gateway' meal. A good breakfast will lead you into a healthy day, a bad breakfast... not so much.

Definitely a lot more protein!

some sausage links and egg whites with half an english muffin can be a pretty good and filling breakfast! Also some kind of bars to help with snack that have protein? or fruit like a banana. Those are easy to bring to work

Doesn't protein make you less hungry, maybe add more?

Egg muffins are a great breakfast food. I package them in ziplock baggies (2 per Baggie) and keep them in the fridge. Toss a bag in my purse each morning, drive to work, then microwave them for 30 seconds. You can make them with basically anything but I like to use turkey sausage, bell pepper, and cheese in mine.

I also agree to cut out the candy. Sugary snacks are tasty but they can actually make you MORE hungry. Nuts don't need refrigerating and are easy to store in a desk drawer. They've got protein and tons of good fat to help you feel satisfied. You can also look into protein bars. I can't do pure protein bars (I hate the texture), but I love Natire's valley dark chocolate and peanut protein snack bars, and the Life Choicr Wellness Bars are tasty and not too bad on the carbs with 11g of protein.

You can also take fruit, like apples, bananas, or clementine oranges to work without needing a fridge. They won't help add fullness, but they're a sweet treat that is healthy. I often have a piece of fruit and 2oz of almonds as an afternoon snack.

From looking at your diary, you need three course meals, small servings of each food group at meal time and leave the junk food out. You will feel more satisfied throuhout the day. Also, you should snack on fruits, nuts, raisins, etc. between meals.

As other people have said: you need more protein. Also, fresh fruits and vegetables. You're eating a lot of processed food.
As for the food diary, it has helped me *a lot* to assign calories to every meal. For example, for breakfast I allow myself 400 calories, and then 700 for lunch. That way, I know that if I overeat at one meal, I need to make up for it in another.
Hope this helps. Good luck.

I find that my meals and snacks keep me full longer if I mix protein and fiber. They both help a little bit but together they're the most effective. Some of my favorites are:
-small apple with almond butter
-ezekial bread with light cream cheese
-tuna or chicken salad (made with greek yogurt instead of mayo) with celery, grapes, and apple

As far as your lunch hour situation - INVEST IN A LUNCH BOX AND FREEZER PACKS. Preperation and planning are the keys to success. It will change your life!