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I get up and do two sets of 20-30 crunches (amongst other exercises) every morning before getting dressed, then in the evening stretch and do them again. It takes less than 5 minutes, but in 4 weeks you should see some improvements. (Bear in mind, in general, it takes 12 weeks for your body to adapt to exercise)
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I have exactly the same problem! I've found I get closer to the goals for everything if I have several (6) 'meals' each day. So long as they're varied I tend to get a range of everything. They don't have to be big meals, but do need to be proper food, stuff you make yourself ideally so you know what's in it.
