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My method is to take anything from the restaurant that you order and don’t eat half of it. Most restaurant food is about double the portion you need.

Or just find a really similar food item in your calorie tracking software of choice.

This is one of my favorite features of Soylent and the like. If I drink 2-3 bottles a day, I know I can have one avg sized meal and/or snack and still be under a reasonable daily calorie ceiling.

though it definitely doesn't solve your limited menu point, I've always found getting 70% or so of my calories from soylent to be way more sustainable than eating the same regular foods every day.

Yes.

Eat less during the day on the days you go to a restaurant.