Calorie counting apps are actually more easy and fun to use than you might think, and can help you play around with different breakfasts to see how many calories they were, and how much they helped your energy. Good luck!
Some other tactics I use to manage my portions and weight is drinking water frequently and before meals so it fills me up a bit and I don’t overeat, which is my tendency. I also try to eat a little bit less than I think would make me full and try to eat just a tad healthier. So if I want fries, I get sweet potato instead of regular fries. Small steps like that.
Only protein, fat for energy
Lemon juice and green tea u should take
And beside foods u also need proper sleep at night 7-8 hours
And early morning walk or free hand exercise
You could eat low carb breakfast and try to avoid any oily food.