I sometimes have trouble getting all my protein in so, instead of drinking plain water when I first wake up in the morning, I add whey protein powder to the water. I got the chocolate flavor and it seems to wake me up and get me moving... the brand I got is only 50 calories per serving.
My thing is that when I am out to eat, I ask for a "doggie bag" up front and put half of my meal into it even before I start eating.. This keeps me from over-eating. When I get home I can weigh and measure what is left over and get a good idea of what to log onto my Tracker for the meal I ate.