Shakes are terrible. Processed and highly metabolically active - even if they are “lo carb” they are full of junk inflammatory proteins and the sweeteners in them spike your insulin just as bad as sugar.
Need to drive down your insulin levels to have access to fat. That means as long as possible between eating so lose the snacks.
Goal is to get our energy from fat, which has least insulin response of any macro. Therefore anything “low fat” is just worthless junk food. It doesn’t seem like you’re eating enough of anything, especially fat. So if it were me, I’d recommend ditching breakfast all together, to extend that nighttime fast till lunch and maximize the time insulin is low there. Ditch all the snacks and eat bigger lunch and dinner, especially dinner.
Check your carbs on that meat sauce. There might be a lot of carbs. Do you like alfredo sauce? Don’t buy canned crap full of carbs. It takes minutes to make an authentic alfredo sauce from cream, butter and cheese and garlic. I use it on fathead pizza too, yum!!! Otherwise, add a bunch of butter to your squash and meat sauce, minimizing the sauce. Plenty of cheese too. Don’t use the powdery grated cheese either - it’s full of carbs to keep it from caking and adds as a filler so they can put less cheese in the can. Just grate your own.
Just a handful of cubed cheese and pepperoni? That’s not a meal. You need to be satiating yourself enough at lunch (lunch should be biggest meal if you can arrange that with schedule and family - I can’t) and dinner to get through to the next meal without snacking. Again, that energy needs to come from fat, not carbs or an overabundance of protein.
I think once you get used to how rich you really need to eat, getting rid of the junk foods, you’ll have an easier time sticking to it this time. Welcome back!
What would you replace it with?