Recipe Roundup: How to Stay Consistent in a Calorie Deficit
If you’ve been following me for a bit, you know I am down 50 lbs using lifting and macros, and one of the biggest reasons I’ve been able to stay consistent is keeping my meals realistic, repeatable, and protein-forward, especially while eating in a calorie deficit.
I’m not about extremes or “starting over.” I focus on meals that help me feel my best, support my workouts, and fit into real life as a busy mom. These are the kinds of meals I come back to week after week because they keep me satisfied, energized, and on track without feeling restrictive.
Lifting has been a non-negotiable part of my journey, and pairing strength training with balanced, macro-friendly meals is what’s helping me lose fat while maintaining muscle currently. If you’re looking for workout must haves that I personally use and recommend, you can find all of my current workout favorites here.
Meal prep has also been a huge piece of consistency for me. Having the right containers, tools, and kitchen staples makes sticking to a calorie deficit feel simple instead of overwhelming. I’ve linked all of my go-to meal prep essentials here.
Below, I’m sharing the exact deficit-friendly meals from my Instagram carousel!
Hot Honey Chicken Sheetpan:
This is a recipe from another creator. Linking it here!
Meal Prep Breakfast Sandwiches:
IYKYK. Recipe here!
PBJ Oatmeal Bowls:
• ½ cup Quaker Quick Cooking 1-Minute Oats
• ¾ cup ultra-filtered milk
• 1 scoop protein powder
• 2 Tbsp powdered peanut butter
• ½ mashed banana
• Handful raspberries
• 1 tsp chocolate chips
• Cinnamon + pinch of sea salt
Cook oats with milk, stir in mashed banana, protein powder + powdered peanut butter, then top with raspberries, chocolate chips, cinnamon, and sea salt.
Big Mac Burger Bowls:
An oldie but a goodie! Recipe is here.
Chocolate Chip Cheesecake Creami:
21 g of protein in a serving of ice cream?! Sign me up 🙌🏼. Recipe is here!
Apple Cinny Oats:
½ cup Quaker 1-Minute Oats or Instant Oats
¾ cup water or milk of choice
½ cup apple, diced (fresh or no-sugar-added canned)
½ tsp cinnamon
Pinch of salt
1 scoop vanilla protein powder
Optional sweetener: maple syrup or honey (to taste)
Directions:
Cook the oats: Add oats and liquid to a microwave-safe bowl. Microwave 1–2 minutes, stirring halfway, until creamy.
Cool slightly: Let the oats sit 30–45 seconds (this prevents protein from seizing).
Mix protein: In a small bowl, whisk protein powder with 2–3 Tbsp water or milk until smooth.
Stir in: Add the protein slurry, apples, cinnamon, salt, and sweetener to the oats. Mix well.
Let sit 30 seconds to thicken, then enjoy.
Panda Express Dupe Bowl (Chicken Teriyaki)
8 oz Protein pasta (rotini or penne works great)
1 bag Trader Joe’s BBQ Teriyaki Chicken
1/4 cup G Hughes Sugar-Free Stir Fry Sauce
Soy sauce to taste (or coconut aminos)
2-3 servings Green cabbage, shredded
Celery, thinly sliced
1/2 White onion, sliced
Green onions (for topping)
Directions:
Cook protein pasta according to package directions. Drain and set aside.
Heat a large pan over medium heat and add the Trader Joe’s BBQ Teriyaki Chicken. Cook until heated through and lightly caramelized. Add the sauce.
Add cabbage, celery, and onion. Sauté 3–5 minutes until slightly softened but still crisp.
Add cooked pasta to the pan along with a splash of soy sauce and the G Hughes stir fry sauce. Toss until everything is well coated and heated through.
Finish with chopped green onions and serve warm.
Pumpkin Chocolate Chip Cookies:
Ingredients (makes about 18 cookies):
1 cup pumpkin purée
1 large egg
2 teaspoons vanilla extract
1/2 cup Truvia Sweet Complete (or preferred sweetener)
1 scoop Clean Simple Eats Vanilla Protein
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups almond flour
2 tablespoons oat flour
1 tablespoon melted coconut oil (or light butter)
1/2 cup + 2 tablespoons Lily’s milk chocolate chips, divided (press extra on top before baking for looks)
Instructions:
1. Preheat oven to 350°F and line a baking sheet with parchment paper.
2. In a large bowl, whisk together pumpkin, egg, vanilla, sweetener, and melted coconut oil until smooth.
3. Add protein powder, almond flour, oat flour, baking soda, salt, pumpkin pie spice, and cinnamon. Stir until a soft dough forms.
4. Fold in 1/2 cup of chocolate chips.
5. Scoop dough (about 2 tablespoons each) onto the prepared baking sheet. Press a few extra chocolate chips on top for that perfect bakery-style look.
6. Bake 10–12 minutes, or until the edges are lightly golden and the centers are soft. Allow to cool before transferring to a container.
Nutrition (per cookie)
* Calories: ~94
* Protein: ~3.7 g
* Carbohydrates: ~6 g
* Fat: ~7.1 g
Street Corn Taco Bowls:
My most viral recipe!! You can find it here.
Buffalo Chicken Salad:
A new one I am loving! Recipe is here.
Sheet Pan Fajitas:
Suchhhh a staple! The recipe is listed in the caption of this reel!
Smashed Potato Nachos:
This is such a crowd pleaser! Recipe is in the caption here!
Cookie Dough Overnight Oats:
One of my OG oats recipes!!! Love this one so much.
Unstuffed Pepper Bowls:
A meal prep fave!! All the benefits of stuffed peppers without the hassle. Linked here!
