I don't know if this will help but I have tried various ways of filling my diary so that I don;t forget anything. Finally I have found a solution that works for me. A couple of years ago our doctor underlined the benefits of eating at lunchtime and although I didn't fancy the idea I thought I would give it a try.Mid morning I sort out what we are having for lunch and then..........I complete my diary for the whole day including dinner and snacks. This gives me the amount of calories and shows whats left. I don't send it till evening so I can make adjustments if necessary. We don't eat at lunchtime every day but even organising your diary can help imprint it on your mind. Diary can take a bit of time to begin with but its "Festine Lente" - "Make Haste Slowly" for most of us. I try so hard not to use exercise calories and this I think helps enormously. So its 11.am and this is what I plan to eat today:

Breakfast - Fresh grapefruit (half), Cereal (the French equivalent of Special K -1 cup or 30 grams, 10mlL milk and black coffee
Lunch - Large courgette (zucchini) in 2 halves stuffed with 150 gms of bolognaise sauce mixed with scooped out inside of courgette, half onion and topped with 20gms of fresh parmesan cheese . Ready to bake. Baked apple, cored and filled with few chopped raisins and tsp of Munuka Honey (so good for you).
Dinner Heinz Baked Beans (small can) on 1 slice brown toast and half tin of tomatoes
Snack - Sugar free lime jelly with 1 tabs fresh lemon juice added to take away the artificialy sweet flavour.

This leaves me with 159 calories (from my 1200 total) to use throughout the day or keep till the evening as snacks. Not the best plan for all I appreciate but might just help some of you. I print of a copy of this (but just jotting it down does if you don't have a printer and mark it off during the as I eat the items on the list. Now................. eating out is an entirely different challenge!!!!!!!. Hope this makes sense and good luck to everyone.