Sample Day

Breakfast: Protein shake with 2 scoops whey, unsweetened almond milk, 1 tbsp peanut butter. Banana on the side. (~350 cal, 30g P)

Lunch: 5 oz rotisserie chicken, large bagged salad with olive oil dressing. (~450 cal, 50g P)

Snack: Greek yogurt cup. (~150 cal, 15g P)

Dinner: 6 oz baked fish, 2 cups steamed vegetables, small portion of rice. (~500 cal, 35g P)

Evening: Protein shake. (~250 cal, 25g P)

Daily total: ~1,700 calories, 155g protein. Show this framework to your doctor and adjust based on their guidance.

Adherence Tips

• Buy pre-cooked protein. Rotisserie chicken, deli meat, pre-cooked eggs. Remove preparation barriers.
• Keep protein shakes within arm’s reach. When cooking is difficult, shakes keep you on target.
• Order groceries online. Conserve your energy for recovery, not logistics.
• Track only protein and calories at first. One or two numbers to manage, not twenty.
• Weigh weekly and share trends with your doctor. They need data to adjust your care.

Medical Supervision

At this weight, changing your diet affects medications, organ function, and metabolic health. See your doctor before making any changes.

Ask specifically about safe calorie minimums, protein targets based on your kidney function, and how often to check blood work as you lose weight. If bariatric surgery is discussed, ask about pre-surgical protein optimization.

This guide is a starting point for that conversation, not a replacement for professional care.

Bottom Line

Track your food. Hit your protein. Stay in your calorie range. Train consistently. The results follow.

There are no magic foods. No forbidden ingredients. Just numbers, executed daily, until the accumulation becomes visible.