The one of your rules that I violate is I do eat a few higher fat foods on occasion (but mostly that sounds a lot like what I am doing ). As long as the total % fat for the day is in the right range. Some of the recipes I have that I do for lunch from the Rice Diet book are very low in fat, so then I can have something with a bit more fat at dinner.
I track everything for the whole day which allows for a bit more flexibility for me with the rules. If I have enough room with fat and calories at the end of the day I can have my splurge. For me that helps with the "depravation" aspect of dieting. No thing is forbidden, but if I want Ice cream full fat for dessert for dinner, the rest of the dinner has to be lean and there has to be enough room for it. (I did do that at one of the great parlors here that closes for the winter. Had plenty of room and did Sushi for dinner with ice cream for dessert...it was heavenly and my totals for the day were still well in the right range. I'm aiming for 20% fat because I can go too low and there are essential fatty acids I don't want to miss).
The other nice thing about tracking everything for me is that even if I'm in a plateau I can see that I am eating properly and with the heart disease in my family it keeps me motivated even when I'm in a not losing much time frame (I tend to do a lose 3-4 pounds pretty quickly then sit at that weight for a week or two then lose another bunch in one go. I think some of that is the building muscle over fat thing, since sometimes the inches go down)
Oh, and Quinoa rocks. I have a great Quinoa and black bean salad recipe that is great for lunch. Very filling considering there are hardly any calories in it.
It's a tribe creation!