You can use mustard and relish but no mayonnaise in the sandwich. For a change, you can have a salad with the white meat cut up on top. Supplement this with a piece of fruit. Mid-afternoon, you should have another soy protein drink. This afternoon snack will counteract that low-energy feeling in the afternoon and make you less likely to overeat at dinner.
Dinner consists of three components.
Finally, add a large salad with no beans or croutons and wine vinegar, rice vinegar or balsamic vinegar instead of salad dressing. If you are hungry after dinner, either go for a walk or have some air-popped popcorn with no oil and no salt. Don't buy the microwave popcorn - there is a block of vegetable fat in each package. Don't buy the artificial fat spray to spray on your popcorn. You will just pollute your taste buds and make it harder to break your high-fat habits.