Often the afternoon sweet cravings are nothing more than hunger carried over from the first half of the day. The solution could be as simple as eating bigger meals for breakfast and lunch.
For breakfast, vegemite or peanut butter on toast just won’t cut it. As delicious as they are, neither will keep you full. Instead, more calories are in order. Most of us do well with around 400-500 calories. Including at least a palm size (or two) of protein and some fruit/berries or veg. Or both. Whatever.
As for lunch, that light salad isn’t enough for a human who wants to rage all afternoon. Instead, try having a full grown up meal with some carbs and fat in the mix. 600-800 calories sounds about right. Including at least a fist size or two of protein and a minimum of two fist sizes (or 1/3 – 2/3 of the plate) of vegetables.
But dammit, sometimes it’s just nice to have a cookie. And that’s cool, too.