Jen, I agree with everything you have said. The only thing I would add, which helps me, is to plan ahead what you are going to eat at a given meal. Don't wait until you get hungry and then decide. If you have your mind prepared for a certain thing to eat, you are more likely to follow through. The one thing you mentioned that I have not been able to switch to is the brown rice, but I totally agree about the 100% whole wheat. We buy the Butternut variety at Sam's Club. It is tasty but two slices will really fill you up. Sometimes only half a sandwich is enough.

My noon meal is generally a salad. I am very curious what other people put in their salads. This is what I have in mine.

Baby spinach, or Romaine, or Red leaf lettuce
Green onions
baby carrots, cut up
sliced radishes
Tomatoes
sliced mushrooms
sliced almonds
and if I have one, slices of avacado
Fat free Western dressing