Chicken, uncooked, 16oz or 448g
Chicken, cooked, 10oz or 280g
It's a relatively small amount of chicken.
I included both weights so you can weigh it cooked or uncooked, they are estimates based on my experience cooking and weighing chicken.
Add in a 50g protein shake for breakfast and protein is done for the day, then just eat beans, fruits, veggies, and you can use whatever else to meet your remaining TDEE.
For shakes, most options are fine. In general, I try to get the ones with the least sugar. I like Huel and Optimum Nutrition, though recently I've been trying other brands.
For a free calorie app that requires some setup, you can get Waistline, for a subscription calorie app that will "just work" use MyFitnessPal.
Tracking calories is critically important. Once you have been weighing your food for a bit, you'll be able to glance at something and estimate the calories fairly accurately. A superpower anyone can develop :-)