Thanks for the replies you guys. I ended up eating lunch about 20 minutes early but that was fine because shortly after I had to leave to go give a speech to a university class and by the time I got home it was time for my snack. On the way home I got SUPER stressed trying to do some errands and ended up eating my regular snack plus a protein bar (I just get mad cravings for them, they taste so good), but I adjusted my calories for the rest of the day and only went over my plan by 150, so I still had a deficit at the end of the day.
That was a victory for me. Usually once I go off plan even a bit, when it's stress related, it becomes a free for all. But I was able to be logical in my head and talk myself out of it and didn't end up doing any damage. The next few days I'm traveling and that's usually easier for me, largely due to having celiac and not getting to have that "ooooo, I'm on vacation, I'm going to eat pastries" thing that I used to get. And it's work, not vacation.
Anyway, I feel like I kicked a few rocks over the edge yesterday but didn't jump off feet first like I normally would, so I feel good about that.
Thanks for the input and for listening.