Hooray! Alison, your reply gave me the reassurance I needed. It is not easy to get step 3 established, so when something changes-like eating away from home- it can be a little worrisome. We have something in common as well, since I'm a quilter too.
As it turned out this morning, my gut feeling was to have my protein shake first thing, and then breakfast at 8, just like you did while away. I didn't feel the need to overeat and now I know that within 4 or 5 hours I will have my lunch, and so on.