I'm not exactly the most experienced in bulk/cut cycles but I go through phases where I obsess, read/watch all the info I can, etc. And I enjoy cooking so I was happy to try out new things, seek out low-cal alternatives etc. Pretty easily lost ~25 lbs at a rate of 1lb/week a year ago. Lifts improved during the cut but I am a beginner/novice.
I am all about high volume / low calorie food, eg filling up your belly with very little calories so you are satiated and never feel like you are starving (or honestly even feel like you are cutting).
High protein, high veggies, high fiber. Sugar free and fat free alternatives. Low fat just because fat is calorically dense but definitely get enough fat in your diet or you will have other problems. I typically get fat free stuff and eat lean means as a baseline, then add in fats like olive oil. Just easier IMO.
As a rule of thumb I target a 10:1 ratio of calories to protein for meals. Definitely not strict about it, not every meal is like this, but good rule of thumb since it scales to 2000 calories and 200g protein, which is what I cut at.
And drink a lot of water, personally I get thirst cues confused with hunger cues very easily, because I don't drink enough water.
Breakfast - keto bread/toast (35 calories a slice), berries, zero-calorie pancake syrup, turkey sausage, peppers/onions/mushrooms, spinach, last but not least egg whites. My typical breakfast was a brick of frozen spinach, a cup of egg whites, frozen peppers/onions, canned mushrooms, all scrambled together. Big plate of food for ~300 calories and 30+g protein.
Lunch - lean protein in a giant salad. Like take the biggest bowl you have and fill it up with spring mix - that's only 50 calories. Low or non-fat dressing. Whatever additional veg you want (tomatoes, cucumbers, celery etc). Sandwiches - deli meat is really low calorie, eat on keto bread with mustard or whatever.
Dinner - lean protein, bag of frozen veggies and if you are really stretching for calories, konjac/shirataki noodles
Lean proteins - chicken breast, cheap lean steak, pork tenderloin are my go-to's.
Misc snacks and tips -
- Smart Pop Popcorn, 100 calories for little bag and like 240 for regular bag. Add popcorn seasoning.
- Baby carrots, ~150 calories per 1lb bag (warning, this can cause upset stomach, start with < half a bag)
- SF jello - only like 20 or 40 calories a box, can spruce it up with frozen fruit for additional minimal calories
- SF pudding - 120 calories per box. Can just use water, though it tastes a bit flat. Sugar free almond milk is nice. Can also mix in protein powder, or do 1/2 and 1/2 pudding/protein, etc. (I recommend casein for this but whey works)
- "Pizzas" - keto tortillas, sauce, fat-free cheese, turkey pepperoni, whatever other toppings you want. Bake or air fry. ~200 calories per pizza. If you can find it, Joseph's Lavash bread is the GOAT for low-cal pizza.
- Low-cal french toast, you can make 4 slices for ~250 calories if you try
- Cereal - plain puffed wheat is only 50 calories per cup, you can make a giant bowl with almond milk and sweetener for 200 calories or so
- Halo Top or Artic Freeze are ~320 and ~180 calories respectively for a whole pint of ice-cream-like dessert (Ben and Jerries: 1200 calories)
- Protein mug cakes, google for recipes - mix up protein with baking powder and a liquid and a few other things, microwave a minute, boom, protein cake
I have a bunch of pictures if you are curious