That makes sense, i think it's quite alarming when you do start tracking how many calories it's easy to eat is though. As Andy says, i'd have thought ~400 for porridge, 200 for the toast and then 100 each for coffee/juice, so ~800 fairly easily. I tend to track meals, but then not bother with small things like milk from coffee, mayo as a dip etc as that's a real hassle!
Obviously if you're then riding afterwards it's easy to burn through all that so i wouldn't be particularly worried about it
@AndyCr15 for me, and i know i tend to bring stuff back to running as i don't really do long 3hr+ bike rides, but i'll either make overnight oats or (more often) have something like 2 slices of peanut butter on toast/bagel before i head out. That gives me around 400-500 calories.
I did try having a Huel type shake, but found it always sat really heavy in my stomach for ages after consumption.