urge to eat but actually hungry

My protocol is no flour and no sugar except 1-2 joy meals a week and I eat breakfast lunch dinner but I am trying to eat smaller meals since I wasn’t finding that intermittent fasting was working for me due to my binge eating disorder. My question is what if I get the urge to eat because I am actually legitimately very physically hungry but it is not yet my mealtime? Do I eat a small snack or wait until my next planned meal? As an example, yesterday I had breakfast at 7am, lunch at noon, and had a planned dinner at a restaurant that didn’t start until 9pm. I was very physically hungry between lunch and dinner and found it very hard to concentrate as the hunger was significant. What are your suggestions?