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Low fat Chilli sauces of various types (nandos/sriracha) are your friends, as it adds lots of flavour but hardly adds calories.
Sauces in general can be a bit of a minefield:15g of sriracha - 21 calories
15g of nandos medium - 7 calories
15g of chinese chilli oil (my favourite) - 120 calories
15g of standard hellmans mayo - 108 calories
15g of full fat vinegrette (varies loads depending on recipe) - 50 calories
15g of gochujang - 35 caloriesAdding sauces, butter, oil, good fats is not a problem, as long as you account for them. If its something that you find you overuse, then best to avoid.
Acliff
FYI my meal above is all weighed :)
2 egg omelette + 20g of eatlean protein cheese + 1 tbsp sriracha (250cal)
2handfuls of salad leaves (undressed) (20cal)
100g of microwave pouch brown rice (130cal)
1 chicken breast baked + nandos marinade (200cal)
The oil point and eyeballing that @Acliff talks about is a real thing and if you're keeping relatively small deficits can be an issue to slower weight-loss. I tend to find several meals which I just know are in a calorie range and decent macros and just stick to them. That is boring but seeing continual progress at the early stages is a key to successful weight loss and then these meals can become part of your regular meals when you're maintaining weight later in the year/cycle.
It's why I also like to buy specific snacks which is more expensive but means I am certain of the calorific content.