To be honest, I’m not adding things up at the moment, just guesstimating based on experience.
Still having soup for lunch because I find it filling and good way to get decent amount of veg. I weigh and calculate for my soup so that it’s ~400 calories, ~15-20g protein and 2-3 portions of veg per serving. With a yoghurt it’s ~25g protein and 500 calories. Breakfast I’ve defaulted to porridge but cut out the syrup. 300ml whole milk and 50g oats works out as <400 calories and ~15g protein. Dinner is 700-900 calories whenever I can be bothered toting it up but no idea really of protein content. The prawns last night were 10g so daily protein could be 50-55g which would be ~0.8g/kg bodyweight.
Basically I’m probably in too much of a deficit while I figure out what protein/veg to add in as snacks to bump it up to ~1900-2000 calories a day.