I only calorie count (on my fitbit app) for a couple of weeks every 3 months or so, not all the time. It's just to keep my ability to estimate calories accurate and to watch portion sizes.
I only have breakfast if my morning run is over an hour. If I do its warm porriage oats with water, but often I have nothing for breakfast.
Lunch is always the same - home made humous (just blitzed chickpeas with the water in the can, no oil, garlic send lemon juice - makes 2 portions.) with 1 or 2 whole different coloured peppers, sliced and 4 full celery stalks. This is over 5 portions of veg in one meal.
Dinner is a family meal. I have 4 children (aged 13, 12, 8 and 3) and we all have the same. But I don't serve potatoes except for Sunday dinner. I don't serve pasta, only occasional rice and couscous. I aim for at least 3 portions of veg each. Always go for the low fat, lean meat. One or two vegetarian meals a week, usually quorn because it's so low fat. Most of our meals are just lean meat and vegetables.
I don't usually have a second course to my meals except for Sunday dinner. I simply to make my meal big enough to fill me up without needing anything else - so I recognise that my portion sizes are usually big.
I don't snack, at all. I only eat at meal times. When I was morbidly obese most of my excess calories were consumed outside of meal times, so this is small important boundary I set myself.
Because I now don't have anything processed or with added sugar (aside from Sunday dinner - which is our treat meal as a family), my perception of what is "a treat" has changed. For example I savour and love really high quality coffee. Not calorie filled milky or syrupy coffee shop coffees, but quality beans - low calorie but delish. I don't save it for special occasions, I have that "Ohhhh this is absolutely delicious" moment with every cuppa I have. And love trying new coffees.
I feel the same about healthy, wholefood "treats". I don't often have pudding so if I decide one day midweek to have (zero fat) greek yoghurt with some raspberries after dinner, this feels like a massive treat. If I sprinkle some home toasted oats on top, it's like heaven! This is because I very rarely have sweet desert so even healthy sweet tastes amazing.
Sometimes I add a spoonful of peanut butter (high fat and high calorie) into my porriage, if I've had an especially long run in the morning. That is something else that feels very indulgent.
I think the shift in what I perceive as "treat food" has had a profound affect. The thing I can't bear is the idea of pretend "diet" versions of unhealthy things (like SW and WW market). I think it's best to just not have the unhealthy thing at all and instead start learning to appreciate how delicious and indulgent many healthy, whole foods can be.
Then on the very rare occasions I do have unhealthy food (birthdays and spdcial occassion for example, rather than this being something that happens every week or even every day). I don't have the low calorie option. If it's a treat then it's a proper treat and I will properly savour every single mouthful of it. For it to be this precious it can only be a really rare thing. Otherwise it loses its value and becomes much less special.