I think you are venturing into eating good quality food during the day; this is new to you and I appreciate it seems scary. However, trying to control your intake by counting macros and/or making a plan for the whole day is very likely to leave you feeling “locked up” and although that may seem to work for a while (compliance) it isn’t the way to maintain control.
Much better to aim for flexibility and variation; maybe too much protein one day and none at all on another. This is more natural, normal, and especially it’s more sustainable.
You say that your “sneaky brain tends to justify overeating at night as if I need it!” – so why not “Work Through” that desire in the evenings when it happens?
Also take a look at the recent thread opened “How far to take times and plans” as I’ve answered a similar question there.