For scoopable stuff: go to the dollar store or something and grab 3-4 sets of measuring cups and measuring spoons. That way you always have one for quick doling-out of food even if 1 or 2 are dirty. Almost all my breakfast foods are done by scoop or spoon: half & half + sugar for my coffee, steel cut oats and brown sugar, greek yogurt, cereal and milk, etc.
For all the rest, get a digital kitchen scale. (It's a great kitchen purchase anyhow -- great for baking!) Whenever you're adding ingredients to a dish, just have a staging bowl zeroed out on the scale to measure before chucking them into the mix.
It also helps to pre-portion your foods into servings. A lot of the time you don't even need a scale/measuring device. You just halve the total amount until you get one portion. I do this with my breakfast sausage (which has 8 servings); after I buy the log, I cut it in half, I cut the halves in half, then I cut the half halves in half. Boom - 8 single servings, with all the precise data on the package. Then I stack the balls or patties of raw meat into a single sealable tupperware container.
Butter is similarly easy, if you keep it in the wax paper wrapper (which has 1-tablespoon tickmarks on it). Just use a really sharp knife to cut paper and all each time you need it.
As for eating out: unless you go to a place that has the caloric values online, you're kinda out of luck. I usually just search the database for something equivalent, guestimate how many servings I had, and throw an extra .5 - 1 serving on for good measure (because god knows how the food business loves to serve extra large portions sodden with buckets of fat and sugar!) You're probably going to miss the mark, but hey...6 out of 7 days a week isn't bad for pinpoint tracking. It's better than not tracking at all.
