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.