This right here is the way to go 
“Aim to get 30% of your calories from protein, or about a gram per pound of target weight. Eat fat sparingly and carbs strategically.”
And also, know what you’re eating, have a look at the packaging and see how much energy (calories) are in things.
For example, making an omelette, sure, its healthy, but adding some avocado and half a tablespoon of butter while cooking it immediately makes it as much calories as a burger from McDonalds.