I am new to SW....but I am finding my way around the diet (slowly) and I have been staying with 3 meals a day whether it be a red or green day, I have a good breakfast, light lunch and a good dinner, and then at about 10pm when I am feeling a bit 'low' and don't want to go to bed feeling hungry I have a mug of cocoa, I use ½ skim milk & ½ water, 1 heaped teaspoon of cocoa powder and a sprinkle of sweetner......it fills the gap and helps me to sleep too, if I get the munchies during the evening I stick to a couple of apples, I hope I have given you some help.