Step away from the chocolate!!!
So you had a horrible lunch followed by 2 chocolate bars and a diet coke... start with a healthy dinner and maybe some exercise? All is not lost. I used to be with the camp that said "oh I blew it, might as well make it a cheat DAY". No more! You CAN start again with your next meal. For me, a cheat day can lead to another cheat day then another.... it's a downward spiral from there. Just clear your mind and start again, now.
PMS cravings and TOM are tough. I reach for salty/sweet things, like trail mix with salty peanuts and sweet chocolate chips. I try not to even have calorie-dense things like that in the house. I am also one who can not just have one piece of good chocolate if the whole bar/box is there. So I try not to have it in the house.
I DO substitute these things with low-fat, low cal treats like Skinny Cow or Slim A Bear ice cream bars, or Healthy Choice fudge bars, or for salty, baked potato chips. I'm pretty much a junk food junkie so these are baby-steps for me. There's always a way to fit in a treat, after all, we're eating healthier to lose weight or maintain it right? We've got to learn to do it for life so we don't have to fight this big fight again and again (it's my 3rd time around BTW
) Don't beat yourself up, just reset your thinking and go for it.