I clearly have no idea how to lose weight.

Edit: Thank you everyone for the advice and constructive criticism. I think what I’m going to start doing is 1) just stop using oil and PB and 2)I’m just going to start writing down everything I eat as I eat it and then go back and track at the end of the day. At least for a while just to give myself a gauge of where I really am on a “normal” day of eat. And then I’ll cut back from there. I think one of my issues is that I eat something small and I’m like “oh I’ll put it in tracker later” and then i forget I ever ate it and it never ends up there. I probably do this more than I’m realizing and it’s adding up. I tend to make a lot of sticky note reminder/to do lists that live on the back of my phone until I get home. So I think if I include meal tracking in that routine I’ll get more accuracy.

This is partially me looking for advice and partially me just ranting, trying to be honest with myself to figure out where I'm going wrong. I feel stuck. I feel like I eat pretty healthy. I am good at staying on track until it comes to dinner. I don't feel like dinners are absurdly unhealthy but they could be better. Everything I see says the "just try to eat healthy and eat in a calorie deficit", "eat what you want, add what you need". I feel like I eat less than average. Maybe that's my problem. Maybe I'm not eating enough. I don't know. Maybe I'm eating worse at dinner than I realize. I've tried tracking my calories and without trying I am consistently, on average, around 1300 calories or less for the day. I have done months where I meticulously weigh and track portions and macros and I don't usually have to try to stay under any calorie amount. Obviously I have days where I eat worse/have a treat but this is not very often. I have GI issues and about a decade ago I found that if I eat just until I'm not hungry anymore, not until I'm full, I will have less stomach issues. So I eat small portions multiple times a day. I also avoid red meat, soy, and heavy fats most of the time.

For reference: I'm 26 yo, female, 5'5, and 170lbs. An average day of eating for me is as follows:

Breakfast:

Coffee with Fairlife Nutrition Plan 30g protein chocolate shake (170 calories) OR Jimmy Dean Delight Sausage and Egg English Muffin (270 calories)

Lunch:

Two packs of tuna (180-220 calories) OR a premade salad bowl (340ish calories) with 10ish UTZ pretzels (50 calories), .25lb of strawberries (38 calories), and a greek yogurt cup (100 calories). Sometimes i will add a 70 cal fiber 1 brownie.

Dinner: This is where I think I'm probably screwing myself. It is usually some combination of:

Rice or gluten free pasta

Chicken sausage or ground chicken

Mushrooms, spinach, carrots, corn, potatoes, canned tomatoes, lettuce or sundried tomatoes

Cottage cheese ranch (cottage cheese and ranch powder blended) or hot sauce as condiments

I pretty much always use a couple of table spoons of olive oil for the entire meal (feeds 4-6) and I season with bullion, garlic, S&P, and some other basic spices.

I always use an 8" dinner plate and only clean the plate about half the time. My snacks throughout the day are usually apples (sometimes with PB), peanut butter crackers, yogurt cups, or some sort of trail mix. Other than coffee in the mornings, I drink water and occasionally diet Dr pepper.

I work in an office so am pretty sedentary but I do have a standing desk and I try to do something to keep my blood moving every couple hours. My fiancé and I are building a house right now (by ourselves) so I rarely work out but we are active, hanging drywall, laying flooring, ect.. I'm not sure this would be the right kind of active for weight loss. I would like to work out separate of this but I am constantly so tired. There is rarely a day I feel even 90% good. It's either that I'm super tired or my back hurts or my stomach hurts. I've given up on going to the doctors for any of this as I have gone many, many times since I was in high school and have never gotten any resolution for anything.

I lost 40-ish pounds about 4 years ago and have sat right around 160-170 lbs since.

Why am I so stuck? Am I just being unrealistic about the healthiness of my habits? Is it because I don't workout? I have trouble holding myself accountable but I'm trying to be 100% forthcoming about my habits. I don't know if it's time to get a nutritionist or what I should do. I am very receptive to having someone else tell me what to do/not to do so that's why I've considered a nutritionist or something similar.

Again, this is partially a rant and me just trying to talk myself through what I'm doing wrong. But any advice is appreciated.