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

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

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

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Ingredients for a high-protein, low-calorie breakfast: a carton of egg whites, a bag of sourdough bread, a bag of baby spinach, a container of creamy cheese wedges, and turkey bacon slices in a bowl.

High Protein, Low Calorie Breakfast

Good morning! I'm starting my Saturday off with this high protein, low calorie meal to kickstart my protein goals for the day. I am new to my high protein, low calorie journey, so I am open to suggestions and helpful hints! Today I made an egg white and turkey bacon breakfast sandwich wi

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