Free food is there for you! Plan it into your day.
My tools to conquer are chips... Both potato and veggie (green beans, carrots etc) all prepped ready to chuck in the oven.
Frozen berries and fat free Greek yogurt and a spoon of sweetener ( I defrost the berries partially in the micro do some are still a bit frozen).
Make up 1/2 syn jelly pots, with a banana and a vanilla yogurt it's very filling.
Don't get stuck in the 'three meals a day' rut as all this does is promote snacking, which usually racks up the calories.
I'd say pre SW I was eating three meals a day but add up all the snacks and I was eating nearer five!