first of all, would like to know what time u take breakfast. if u r taking it early like 8 am and u have 4 hours to go for lunch, then i would suggest to have heavier breakfast or have second round of breakfast like fruits to give u continuous energy.

really don't recommend milo. not only because it has sugar, because it's tasteless other than sweet. unless u wanna try put milo power in a glass of milk without bancuh-ing kaw kaw. just mix slightly and drink. damn nice. oceania region common way of drinking.

u can have heavier lunch too.

the thing is we can eat more other than that 3 meals a day. it's the type of food that's important.

juices, fruits, nuts, salads r healthy, so meaning if u wanna have tea time, u can have healthy snacks like salad. no oily food like pisang goreng and such for snack. that's gonna put on weight.

and i totally can empathy that choosing what to eat as healthy food is really difficult. healthy food = spend more money on food. so really need to research what really fits ur budget.

hope this helps.

My healthy food, rolled oat, chia seed & macadamia nuts.

Maybe you can try to divide your meals to 6 times: breakfast, pre-lunch, lunch, tea time, dinner, supper

Instead of taking just 3 meals, having 6 meals of lighter proportion is much better for digestion and your stomach

If you wan an easy drink, then you might opt for something line Abott's Ensure which is nutritionally balance instead of Milo

Eat food that will provide satiety. This means eating very fatty food, or low calorie vegetables. Basically high fat, low carb (low carb as in <50 grams PER DAY)

Carbs induce insulin production and that will make you hungry very quickly.

Avoid having frequent meals. Hunger is triggered through ghreline and is actually vital for reducing insulin secretion. It's healthier to eat 2 large meals than multiple small meals. This is because having frequent meals means you get shorter insulin cycles and that throws your hormonal balance off.

If you eat high fat food, you will feel full longer (less insulin reaction).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/