As an idea
With whole milk? Is now.
Use 6 or more
Now 100g rice and 3 chicken thighs - you need calories.
Add high quality carb.
When I ran bbb I ate the below before sitting down to dinner with the wife and kids. Which was normally red meat and carbs.
6 eggs on toast
1 tin of baked beans
250g of fetta cheese
2 slices of toast
150g or rice (before cooking)
4 chicken thighs
Veg as much as I wanted
You don’t come close to that. Stop counting and just start shovelling.
If you get fat shovel less.
If you still struggle with your weight shoval more. Just keep the quality of the food high, work hard and keep an eye on the belly.
Ps - you eat egg and potatoes in the same meal?