Good job! I write down everything I eat, every day. It really helps me.
Have you tried using myfitnesspal or another tracking software? I have to count 3 things - protein, calories, carbs. I need to keep calories low, carbs low and protein high. It's a juggling act, but very do-able. What I would do to start out is to track those three things (calories, carbs, protein).
I have to keep my carbs low-ish because they make me start craving more of them. I probably wouldn't eat any kind of wheat right now. I do eat beans maybe once or even twice a week - that's where most of my carbs are.
One way I get in my protein while keeping my calories lower is to drink a protein shake made from a lower-carb powder, like the Syntrax Nectar Chocolate Truffle flavor. You could get the same amount of protein you get from those two glasses of milk (which have a lot of carbs) by adding protein powder and almond milk to one of your coffees, first thing in the morning. I got some good advice to get in a slug of protein early in the day. So maybe have your egg whites and cheese, skip the muffin, then have a protein coffee once you can start drinking again. That would give you 30 g to start the day, and the protein in the coffee holds me for a while. Just try and see how you feel.
Then, I eat every 3-4 hours, but not in between. So I eat at noon, at 4:00 and then at dinner, which varies. This is where making a plan at the beginning of the day can help. Plan out just one day, even your snacks.
The hard part comes when you want to eat and it's not time yet, right? Well, what I have to do is talk to myself. I have to tell myself that it's understandable that I want to eat, but I don't have to! That voice that tells me to eat is part of my food addiction and all it cares about is getting fed. So I have to tell it to shut up and then imagine it as disembodied and far away. Then I drink drink drink because I know I can't do both at the same time. I promise myself I can eat when it's time, food won't fix my problems, I can do it, the feeling will pass if i don't act on it. You can also journal about how you're feeling. Sometimes anxiety can feel like hunger to me.
Before you know it, it will be time for your next scheduled feeding! Seriously! Eat what you planned and enjoy it.
For lunch, I'm not sure on the stats for the kielbasa, but I might try 2-3 ounces of chicken breast, like the strips you can get pre-cooked. See if you're still hungry after that, then add a little cheese if you are. Chicken fills me up better than anything.
I love those Jack Links beef sticks. They have lots of protein, and they're filling. They're salty, though, so you might want to just try having an ounce of chicken breast instead.
I like something sweet to end my day, and I usually have a piece or two of SF cinnamon hard candy, sometimes a SF Jello pudding, sometimes 2 oz of Greek yogurt with some Spenda. I don't eat the sugared kinds. The Kozy Shack puddings are good, but are carby. You might find something else that satisfies that sweet tooth without so many carbs.
53 yrs old, 5'6" HW: 293 ConsW: 273 SW: 263 CW: 163