I've gotten in the habit of coming into work and tracking my food for the whole day in advance... that way I know what I can have and what I cant. I don't always know what I'm going to have for dinner, but when everything else is tracked for the day I know how many calories my dinner is allowed to be. Its super helpful!
I know it may seem obsessive but they only way for me to acheive my goals os to track. So I encourage you to do the same. At first it may seem hard because you wish you hadn't eaten certain things... but eventually you will learn what you should eat and almost track itin your head!
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