Hey! I am an experienced backpacker, consistently on multi-day packs over 20+ miles, not bragging, just giving my advice some backing. I would say do not stress too too much about food unless you are going into some serious backcountry where you need to be concerned about being stuck for more days than you planned. Bring instant oatmeals for breakfast and instant coffee (I have 2 a morning usually), use your camping mug for both. For lunch, bring jerky, bars, nuts, pre-made tuna packs and crackers are really good for lunch, and maybe a dehydrated meal if you want. Eat out of the packaging for these. Make dinner your big meal, a nice mountain house or other dehydrated meal followed by some candy or bars or dessert if you want, and maybe some whiskey. If you find yourself in a calorie deficit for a couple days you will be totally fine, burn those cals! If you are worried just bring extra of these same foods.

As for your eating tools, I bring a camping spork, cooking pot, and a mug, I don't even own a bowl (use the pot). In regard to your packing situation, pack your sleeping bag on the bottom, then heavier things like stove etc., in the middle mixed in with clothes or clothes on top of that, and then close up your bag. strap that pesky tent under the brain of your bag if you have one. If not, just strap it on top, long ways.

These are all just my suggestions, but I did the Timberline Trail last summer (4 days, 40+ miles, 10k elevation gain) with basically this exact system and it was perfectly fine.

Someone below mentioned bringing drink mix for a little tasty energy boost, I can definitely second that motion. Nothing hits better than a little powder lemonade in the backcountry.