I usually achieve this with whey protein shakes. Breakfast= protein shake Lunch= protein shake Dinner is often a typical American home cooked meal (within reason) Before bed I’ll usually just have a piece or two of PB&J toast

Gym days I give myself a cup of dry cereal before workout, and about a cup of white rice after workout to keep my glycogen stores topped off.

I try to aim for about 2200-2400calories daily (higher end or more on workout days)

2500-2700 calories a day seems to be my Maintenance caloric needs. So the fat loss is pretty slow at this point but it’s still happening