Thanks to both of you for your advice
I need to focus on vegetables and protein and not think that grains are going to keep me satiated. I always used to think that but then realised it was a lie and that protein keeps you full.
I should receive my whey isolate samples today so I can try them (with my sister - I'm getting her on the protein thing!) and place an order this weekend.
Well, nutrition wise what I'm eating today will =
42% carbs (189g)
33% protein (150g)
25% fat (51g)
I know I need to substitute something for the cereal but that's what I had today. Actually it was the end of both boxes so maybe it's a sign I shouldn't repurchase!
I'll have time at the weekend to play around with meal plans. Actually, weekends are my worst times for eating, not necessarily junk food (well, a bit), just very carb-heavy days. Forward planning is needed! I suppose if every meal I have control over is based on protein it shouldn't be too bad. And I have to make sure I drink enough water at the weekend too.
Back to the w/o, I'm looking forward to squats tonight as the reps decrease to 12 so I can up the weight. Still not getting step-ups right but I'm going to try them on a bench (we have nothing height-wise between a step with 1 riser and a bench) with no weights.