Thank you both for your comments. I already use a meal planner and it works very well. I don’t go into too much detail. I guess I know a healthy meal from an unhealthy one.
To Rondal, since I posted 23 days ago I’ve lost another kg and my FTP has gone up from 324 to 348w so I’m pretty happy with the progress. I also smashed my 5k PB. Granted the weight loss isn’t as quick as I’d hoped but I’m now training for around 10 hours a week, mixing up cycling and running. I’m having to fuel for it so the 1kcal deficit isn’t a goal anymore. I’m enjoying my training again and slowly the weight is coming off. By my calculation 1kg is 7700kcal. Divide that by 23 days that makes a calorie deficit of 334kcal per day. I’m happy with that.