meals, snacks, & drinks i eat on repeat in a calorie deficit

You do not need to eat boring, plain meals to see results!! When I’m in a calorie deficit, I keep things super simple and rely on meals I can make quickly, repeat often, and actually look forward to eating. These are some of the exact meals, snacks, and drinks I keep on rotation when I want to feel my best without overcomplicating things.

🍳 breakfast staples

These are my go-to’s when I want something filling, easy, and high-protein to start the day strong.

• Turkey Sausage McGriddle Dupes
  sweet + savory combo that actually keeps me full

• French Toast Bake
  perfect for meal prep weeks — feels like a treat but macro-friendly

• Egg White Breakfast Bake
  one of my easiest “make once, eat all week” options

🍱 easy lunch & dinner repeats

These are the meals I lean on when I don’t want to think too hard!!

• Street Corn Beef Bowls
  super flavorful, high-protein, and easy to prep ahead

• Cheesy Chicken Burrito
  one of my all-time favorites — filling and hits the craving

• Big Mac Burger Salads
  fast food vibes without the fast food macros 🙌🏼

• Healthier Pad Thai
  when I want something different but still balanced

• Chipotle Crunchy Chicken Tacos
  easy order! my adjustments: full serving of the corn salsa, add pico and lettuce, and sub the sour cream/salsa with the new cilantro lime sauce

• Chick-fil-A Grilled Chicken Sandwich
  one of my go-to quick options when I’m out! grilled chicken sandwhich, add an extra grilled fillet and eat as two open faced sandwhiches. add a side of fruit!

• Spicy Tuna Bites
  low effort, high protein, and super satisfying

🧀 snacks that keep me on track

These are key for me because staying in a deficit is way easier when I’m not constantly feeling snacky or restricted.

• Milton’s Protein Crackers + Cottage Cheese
  quick, crunchy, and high-protein

• Samoa Dip + Apples
  sweet snack moment that doesn’t derail my day!

  • Mix 2 tbsp PB2 with water until smooth and creamy, then stir in a pinch of salt, a tablespoon of coconut flakes, and a sprinkle of mini chocolate chips. Finish with a light drizzle of caramel on top and serve with sliced apples for an easy dip!

• Samoa-Inspired Dates
  freezer staple when I want something chocolatey

• Creatine Gummies
  not just a supplement, feels like a treat too!! code “britt20” saves you $$!

🥤 drinks i love in a deficit

I always keep fun drinks in rotation! This helps so much with cravings and just makes the day feel less restrictive.

• Peaches & Coconut Cream Protein Soda
  my current obsession!!! tastes like a dessert

• Shirley Temple (Olipop version)
  nostalgic af!! i just add a small splash of the cherry juice to it with a couple of cherries and a squeeze of lime!

🤍 final thoughts

If you take anything from this, let it be this:

You don’t need a “perfect” plan, you just need meals you can stick to.

Start with a few of these, find your favorites, and build your own rotation!