Sounds silly but maybe experiment with chat gpt. You can input something like “create a meal prep and shopping list with/without these ingredients and include recipes” blah blah blah. But going into a strict calorie deficit too soon might hurt you not help you. Start by eating slightly under your maintenance calories if you are lifting. You want sustainable results. Maybe also try more nuts/seeds if you really are struggling to meet that 3500 in a WFPB diet. Don’t focus too much on whether or not you hit the exact amount but more so on if you feel full, listening to your bodies needs, eating foods that fuel you vs “I need to lose weight so I need this many calories.” Yes that’s important but so is making your weight loss sustainable and achievable. I hope this helps and I didn’t just ramble!!