Problems with underestimating opponent?

Although I have decent calculation and visualisation (I am able to play blindfold chess decently for the first 10 moves or so) I tend to have an issue with underestimating my opponents plans and unfortunately obvious replies. An example of this is I played bg5 TWICE (in 2 separate games) to attack the queen only to realize I've just hung my bishop because I haven't played nf3 yet which would normally defend the bishop. Honestly I'm not 100% sure underestimation is the cause of this random chess blindness but its the assumption I'm going to make. Should I adopt an offical mental checklist/thought process? Is that something that most strong chess players do or something that helps you improve? A few days ago I had my most embarrassing loss to date which was against a weak opponent everyone at the chess club usually beats. Normally practically anyone who has studied the basics and has decent calculation could beat this guy so you must understand how embarrassing this was.The game has made me rather depressed and I'm thinking about quitting chess is the best option, throughout the game I admit I played with less thought and caution then I normally would but usually I would just get away with it but unfortunately for me I got checkmated and what makes it so much worse is the guy didn't even know and he was an asshole about it. Although I guess I deserve it in a way by being to smug and not cautious enough it certainly doesn't feel like I deserve it, I've worked hard at chess to the point where I just assumed nothing as stupid as this could possible happen to me right? The guy I played against doesn't even study chess and trust me it wasn't because he got better so it honestly feels as if he got lucky. I already knew chess was an unforgiving game but I had no idea it was this harsh. If I decide not to quit I want nothing like this to ever happen again. Is this an experience every chess player goes through? If it helps to find out what happened I played the game without having eaten or drunk anything in the past 15 hours but thats how I usually function (financial struggles). Can simply underestimating my opponent seriously punish me this hard?