Crap! I fell asleep before dinner. Help?

Eat some protein and complex carbs with a little bit of good fats. That's what all of your meals should consist of anyhow. So basically if you are eating the right foods and portions (5-6 meals a day) you could just have what you were going to eat for dinner. Don't get stressed over little mishaps like this, they are going to happen occasionally. As long as you are consistent most of the time the odd late meal or missed exercise session isn't going to hurt your progress. What will hurt your progress is being to strict and thinking you failed if you don't do everything 100% perfect all the time. Many people quit their weight loss diet regime just because they can't stick to it 100%. The only people that have to be 100% perfect with their diets are competitive bodybuilders cutting for a contest. I doubt you are shooting for 7% body fat. As long as you follow everything about 90% you can still get down to about 10% body fat. That's lean enough to see your six pack.