I ate way too much today?!?

So I'm on a pretty strict diet, I'm not overweight at all but I wanna tone up. The day started off ok, I skipped breakfast and at about 1 I went to tcby and got frozen yogurt with a lotta toppings :( candy toppings. Then for a dinner I went to a restaurant and had a little thing of cream of broccoli soup and a ceasar salad with grilled chicken and no dressing, but I think there was sprinkled cheese on there. Then I had to blow pops. I feel really fat right now. How can I balance it? Andi didn't exercise today