Day 23 (9 June) - Weight 73.1 kg
Exercises: road run 5km, cycling 17km, rowing 4 km, swimming 75 min
Breakfast: 3 x cup cereal
Lunch: 2 x whole grain brown rice ( plainly cooked with spiced with frozenveg dressing salad dressing)
Snack : 1 x cereal (left over from morning)
Dinner : 700 g baked potatoes ( sweet and standard)
1.5 cup of Vegies (YGR capsicum, zucchini, mushroom, onion, garlic, and some other yellow Vegies )
Now there are no fruits. You can have a couple, but it may be hard for someone coming from major fruit consumption to gauge "a couple". I like some with my oatmeal (usually frozen blueberries), and one serving --like an apple or a cup of strawberries--in the afternoon.
And I would suggest having some rainbow veggies at lunch as well as the last meal of the day. What I find is, because I have a desk job, it takes me all afternoon to eat my rice and my veggies, in between meetings and stuff. I eat them in two stages. It doesn't seem to matter which one I have first, they each fill me up for an hour or so, and then I finish up the other. But the rainbow veggies have so few calories and so many wonderful nutrients, that they can be a great boost to you not being so hungry at night.
I had the same problem as you my whole life, until I got into the rhythm of this way of eating. I will on occasion eat, not fruit, but rice or potatoes at about 4pm, especially if I am going to be busy that evening, and then I find it very easy to skip the last meal. I started from the beginning doing that every Thursday, because I do karaoke immediately after work that day and I don't like to gum my voice up with food--so I have a long habit (from before McDougalling) of skipping the last meal on Thursday. It's not nearly as easy to eat lighter if I come home, though. I know what you mean. It's a comfort thing, more than an actual hunger.