Jess | Eat What You Crave

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High Protein Low Calorie | Calorie Deficit Meals

Morning Coffee - 140 cals 20 carbs 6 fat

Lunch - Calories: 270 - Protein: 36g - Carbs: 7g - Fat: 11g

• 14 turkey pepperoni - 70 cals 4 fat 1 carb 9 protein

• 2 oz mesquite turkey - 50 cals - 1 fat - 1 carb - 9

protein

• 1 bag of Quest chips cheese - 150 cals - 6 fat - 5 carbs

- 18 protein

Dinner totals - Calories: 657.5 - Protein: 70.25g

Carbs: 39.5g - Fat: 22.75g

• Chicken - 90z - 247.5 cals - 54 protein - 0 carbs - 2.25

fat

• Mashed potatoes - 44g - 160 cals - 4 protein - 34

carbs - 0 fat

• Topping for chicken before cooking •

5g/1 tsp minced garlic - 5 cals 1 carb

1 tbs butter 14g - 60 cals - 7 fat

1/2 tsp parsley - 0

1/2 tsp Cowboy butter seasoning - 0

5g grated parmesan cheese - 20 cals - 1.5 fat - 2 protein

• Cowboy butter sauce •

1 tbs butter 14g - 60 cals - 7 fat

5g/1 tsp minced garlic - 5 cals 1 carb

Cowboy butter seasoning - 0

paprika - O

milk - 1/4 cup/60ml - 20 cals - 3.25 protein - 1.5 carbs

14g shredded parmesan - 55 cal - 3.5 fat - 1 carb - 5

protein

light laughing cow - 25 cal - 1.5 fat - 1 carb - 2 protein

Daily Goals

1100 calories

100-110 protein

90-130 carbs

30-40 fat

Daily Actual

Calories: 1067.5

Protein: 106.25

Carbs: 66.5

Fat: 39.75

#mealprep #caloriedeficitlife #mealprepideas #lowcaloriemeal #highprotein

4/28 Edited to

When following a calorie deficit diet focused on high protein and low calories, meal prep plays a crucial role in staying consistent and avoiding unhealthy snacking. Personally, I've found that breaking down meals into clear portions with detailed calorie and macronutrient counts helps me stay on track without feeling deprived. Including protein sources like turkey pepperoni and mesquite turkey ensures satiety and muscle maintenance, especially important when calories are reduced. Incorporating snacks such as Quest protein chips adds variety without blowing the calorie budget. For dinner, I love preparing chicken topped with a flavorful blend of minced garlic, butter, and parmesan cheese, combined with mashed potatoes for energy and comfort. The cowboy butter sauce adds a rich taste while keeping macros balanced—using light dairy options helps maintain the calorie deficit. Tracking daily totals against goals—calories around 1100, protein near 100 grams, moderate carbs and fats—makes this approach sustainable for weight loss. Drinking morning coffee with a splash of real cream complements the routine without excessive calories. Overall, this meal plan demonstrates how careful ingredient selection and meal composition help create satisfying, nutrient-dense meals that support a calorie deficit lifestyle. For anyone aiming to lose weight or manage macros, meal prepping with detailed nutritional info and flavorful recipes is a proven strategy I highly recommend.

16 comments

That chicken dish looks delicious 😍 what’s the recipe?

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Somehow I don’t think dinner is 90 oz of chicken, 9 oz or 90 g maybe

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Day 5/75 of my #75hard Yesterday I was so exhausted. I think the easiest part of this IS the food. That’s why you have to eat things you really enjoy to make a realistic change. But the exercise is starting to get to me. 😵‍💫 But Ive got this. #75hardchallenge #calorietracking #caloriede

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1,737 Calorie Deficit

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Various ingredients for the calzone are displayed: shredded cheese, deli chicken, pizza sauce, flour tortillas, and pepperoni slices.

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“calzone” in a calorie deficit!

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A visual guide illustrating calorie deficit food swaps for "Bread & Wraps," showing regular sandwich bread, bagels, and wraps being swapped for light wheat bread, bagel thins, and low-carb flatbread.

Calorie Deficit Food Swaps ✨🍋

Without Sacrificing Flavor! Cutting calories doesn’t mean cutting out delicious foods! Here are some simple swaps that help you stay in a calorie deficit while keeping your meals high in protein and satisfying. Carbs & Grains ✅ Swap regular pasta for GoodWheat (200 cal per 2 oz, higher

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High Protein, Low Calorie Dessert/Snack

I saw this go viral not too long ago and finally tried it fully expecting it to be mid and OMG. It's sooooooo good. And the consistency/texture is pretty good this to just be Greek yogurt. This has been curving my sweet tooth craving harder than being left on read in someone's DMs. I love i

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A veggie omelette topped with sriracha and chili oil is served on a white plate next to a glass of organic caffeine-free chai latte, showcasing a low-calorie meal option.

A white plate holds air-fried whole chicken wings, a mound of white rice with butter, and steamed broccoli spears, representing a balanced meal.

Protein pancakes with berries and light syrup are served alongside scrambled eggs on a white plate, with an organic caffeine-free chai latte in a glass.

Meals I have made on my calorie deficit diet

These meals are between 350-550 calories. I focus on incorporating more veggies and not over eating. My biggest task while being on my calorie deficit diet was eating in moderation cause I can eat!! I feel like i had to be super intentional with my diet and once i stated eating less it became ea

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Quick Calorie-Deficit Dinners Under 500 calories✨

Staying in a calorie deficit doesn’t have to mean bland food or hours in the kitchen! Here are 6 dinners you can whip up in just 15 minutes, each under 500 calories! 🔥 Want to go even lighter? I’ve added simple swaps to help you cut calories further. Enjoy! 1. Veggie Stir-Fry with Tofu or Chicke

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An image titled "This not That! CALORIE DEFICIT SNACK ALTERNATIVES" surrounded by various snack items like macaroni and cheese, peanut butter cups, an energy drink, smoked sausages, crunchy cheese snacks, and gummy candies, with arrows pointing to "CHECK THIS OUT."

Two comparisons of snacks: spicy crunchy cheese snacks (160 Calories) versus sweet and spicy chili rice crisps (130 Calories), and potato chips with onion dip (300+ Calories, 4g Protein) versus hummus and pretzels (370 Calories, 10g Protein).

Two comparisons of snacks: a package of smoked sausages (140 Calories) versus beef mini sticks (40 Calories, 4g Protein), and chocolate-dipped almonds (160 Calories) versus chocolate-covered almonds (140 Calories, 4g Sugar).

Calorie Deficit Snack Alternatives! 🍽️

Calorie Deficit Snack Alternatives! 🍽️ Looking to satisfy your cravings while staying in a calorie deficit? Here are some of my go-to snacks that won’t break your calorie bank. Tips and Tricks for Snacking Smart: •Not all “healthy” snacks are as healthy as they seem! 🧐 Just because someth

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A high-protein, calorie-deficit meal is shown on a white plate, featuring mixed green salad, sliced hard-boiled eggs, grilled chicken thighs, and steak. A jar of bone broth is next to the plate, highlighting a full day of eating for a high-protein, low-carb diet.

Low calorie high protein meals 🥩🍗🥚🥗

High protein low carb eating is 🍽️ really simple and delicious 😋 I started to add beef bone 🍖 broth for the many benefits it has. Bone broth offers several potential health benefits, including supporting joint health, gut health, and skin health. It's a rich source of protein and collagen, whic

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A close-up of a shrimp and vegetable stir-fry in a pan, featuring shrimp, broccoli, and carrots. Overlay text promotes it as a low-calorie, high-protein meal for weight loss, with a 'SWIPE' indicator.

A close-up of a shrimp and vegetable stir-fry in a pan. An overlay lists the calorie and protein content for shrimp, broccoli, carrots, and cooked rice, detailing the nutritional breakdown of the ingredients.

A close-up of a shrimp and vegetable stir-fry in a pan. An overlay highlights the nutritional benefits, stating shrimp is a lean protein source and broccoli and carrots are rich in fiber and vitamins while being low in calories.

Low Calorie High Protein Shrimp for Weight Loss

Looking for a delicious, low-calorie meal that keeps you on track with your fitness goals? This shrimp stir-fry is the perfect option, packed with lean protein and nutrients. Plus, it’s quick and easy to make! 🍤🥦Main Ingredients: •Shrimp (4 oz): 112 calories, 24g protein •Broccoli (1 cup): 5

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A split image showing a person before and after a weight transformation, with text 'Calorie Deficit Meals' and 'SWIPE' indicating a progression.

A collage of ingredients for calorie-deficit breakfast options, including egg whites, eggs, bagels, bread, fruit, avocado, spinach, potatoes, chicken sausage, and turkey bacon.

Text-based recipes for calorie-deficit breakfast meals, detailing Avocado Toast, a Loaded Breakfast Bowl, and 3-Step Pancake ingredients with calorie information.

Calorie Deficit Meals 💞‼️

Eating Healthy Doesn’t Have To Be Hard 🫶🏾 It Doesn’t Have To Surround Completely Around Vegetables, Fruits , Or Plain Food ! 🌚 HERE SOME OPTIONS FOR THOSE OUT THERE STRUGGLING 🦋 Yall Know I Got Yall 🤣😇! P.S …One Day I Will Make Some Videos 😅 #caloriedefict #lemon8challenge #healthylifesty

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A person holds a bowl of teriyaki chicken, cauliflower rice, and sliced English cucumbers, identified as a healthy, low-carb meal for a calorie deficit. Chopsticks rest on the bowl, which also contains a small cup of sauce.

What I Eat In A Calorie Deficit 🍚🥒 🥢

The easiest calorie deficit dinner that does not leave me feeling restricted 🚫 Sweet, savory, satisfying and healthy Teriyaki Chicken Bowl! 🥹🙌🏾 This has been one of my go-to weeknight high protein, low calorie, sugar free dinner’s that is quick, stress free and healthy! Sweet and savory te

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