Best Protein Sources

• Eggs and egg whites: complete amino acid profile, easy to prepare
• Greek yogurt: protein plus calcium, grab-and-go convenience
• Rotisserie chicken: pre-cooked, available everywhere, consistent portions
• Canned salmon or tuna: omega-3s for inflammation, shelf-stable
• Whey or casein protein: when whole food isn’t practical
• Cottage cheese: slow-digesting, good for evening meals

Avoid heavily processed deli meats loaded with sodium. They cause water retention and joint stiffness you don’t need.

Training Note

Lift 3-4 days per week with progressive overload. Track your weights and add load when form allows.

Walking beats running during a deficit. Running spikes hunger and cortisol while eating into muscle tissue. Walking burns fat without those side effects. Aim for 20-30 minutes daily.

Medical Note

At this weight, nutritional changes affect medications, blood pressure, blood sugar, and organ function. Your doctor must clear you before you begin.

Get kidney function tested before increasing protein. Check blood pressure, fasting glucose, and A1C to establish your baseline. If your doctor sets a protein limit different from this guide, follow their number. It overrides everything else.

This guide is educational, not medical advice. Your medical team is your starting line.

Bottom Line

Hit your protein target daily. medical calories daily. Train consistently. The rest is patience and adherence.

There are no hacks. No secrets. Just consistent execution of the basics until the basics produce results. They always do, given enough time.