Start with a good breakfast.  Researchers theorize that breakfast-eaters tend to eat less fat and more carbohydrates than breakfast-skippers.  Breakfast eaters also do less impulsive snacking and are generally less hungry all morning.  In a Vanderbilt study, overweight breakfast-skippers who started eating breakfast lost an average of 17 pounds in 12 weeks.  What's more, breakfast-eaters were better able to maintain their weight loss than breakfast-skippers.
Always have your mid-morning snack.  The snack not only fills you so that you will have a more conservative lunch, it stimulates the metabolism which aids in the fuel burning process.  Remember that it takes calories just to process the food that you have eaten.  In some cases, like a hard boiled egg, you can burn almost as many calories digesting the egg, than the egg actually contains.  We call that process a negative food or a “catabolic food”.
Lunch, Snack, Dinner.  Start off with the sample suggestion illustrated later, and stick to it.  The frequency of consumption, although seemingly excessive, has a purpose.  You will keep your metabolism revving and keep total daily calories down.  This always results in your not being hungry.