We have a food board on our fridge which details what is for each meal including morning and afternoon tea. DD loves it because she helps think of it each week and she has some treats penciled in here and there. If either child wants something in between any of these meals there are allowed an arrow root biscuit and told that the next meal is in x mins and there is nothing more till then. Because it is so planned, its never long before the next meal, so it works fine. At first DD got very whingey while she waited but she got over it fairly quickly. Each meal includes a course of fruit, morning and afternoon tea are primarily fruit, but will also have something like rice cakes, popcorn or a home made muesli bar included so it is pretty filling. It has really helped to ensure i have enough fruit as i always used to run out towards the end of the week!