4pm hunger vs dinner with the family.

I work early hours. I’m awake at 430am. Breakfast is at 730am. Lunch is at 1130-1230 ( I cannot control these times at work). By the time I’m home at 4 pm I’m super hungry… snacking leads to - a lot of snacking. An apple and tea doesn’t cut it. Ive tried.

Then I have to cook dinner for my 2 young kids… to eat at 6/630. so I end up eating again. Smaller portion: but obviously unnecessary.

I’m not sure how to navigate this. I want to eat the nice dinners with the family, (not a bunch of snacks) but I don’t know how to delay this hunger until it’s time to eat dinner.

Anyone have any tips or deal with something similar?