Thanks everyone for all the advice.
Ill certainly try having full fat stuff rather than 'diet' and try to even eat different things like have a wrap or pita for lunch instead of a straight ham salad. A girl at my work also suggested i drink a milkshake/smoothie in the morning with my breakfast so instead of eating my banana as a banana i stick it in the blender with some greek yogurt, milk and a little honey and have a slice of wholemeal toast or some crackers with it.
Today i havent done much better really. I had a banana for breakfast (95 cals) and couldnt force anything else down - normally i do have yogurt as well, salad for lunch (130ish cals) and then a dairylea dipper thing in the afternoon (123 cals). I did also have grapes and yogurt in my lunch bag plus loads of cereal bars in my desk but i just didnt get round to eating them/didnt want them/didnt have time - not actually sure why i didnt make an effort to eat them - just wasnt hungry.
Dinner will be chilli with rice and lots of veg - but i know that wont be more than 450 cals so really im at a loss again today.
I am pretty stressed out just now to be honest about various things but normally when im stressed i stuff my face. I have no energy and no brain power to try to push myself just now - my days are basically work, gym, more work, home, eat dinner, tidy up and bed. My only real me time is when im in the gym - thats when i can think and try to assess how im doing on this journey.
Im just so glad i can come on here and ask a question and have so many people willing to help and offer advice.