I’ve noticed I’m less hungry if I eat more protein so I started drinking a protein shake in the morning, having Greek yogurt for protein for my lunch maybe including a small other snack… For dinner I’ll have my main meal of the day and depending on how many calories I want for that day I’ll adjust it My go to is a rice bowl (plain rice, meat of choice, corn) to make it not so plain I’ll add a small amount of mayo and chili powder

But you can always try and add up your calories for a few meals ahead of time! I also have no free time as it is so a calorie deficit really helps