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This starts to get into Macro nutrients, luckily you can find tons of great articles on the web. Generally you would want a higher protein intake to compensate for a calorie deficit while building muscle. The extra protein reduces the amount of muscle that your body will eat as a result of the deficit.
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I like Hi-Fiber cereal like Kashi GoLean, egg whites are essential if you're on a high protein diet I use egg beaters and generic when I can pick them up mix in some black beans, tomatoes, onions etc... whatever you have in the fridge for extra protein burst. I also do the oatmeal, I put some protein powder in mine, or…
