Basic rules - too much gap between meals is terrible

Messing up on some basic rules again and usually ending up under-eating which is worse than over-eating. It's also less pleasurable, so why do it at all? Must be very watchful. Had an evening meal at 4.30 and then now having dinner at 9.30 with only 3 boiled egg whites at 8.15. That's too much of a gap and results in heavy eating at night. Plan in advance and get something to eat for dinner while at office.