Meal Structure

Split your protein across 5-6 eating occasions. Your stomach is smaller than average, and large single doses waste space you need for total calories.

• Breakfast: 20-30g protein (eggs, Greek yogurt, protein shake)
• Mid-morning: 20-25g protein (shake, cottage cheese)
• Lunch: 25-35g protein (chicken, fish, lean beef)
• Afternoon: 20-25g protein (shake, yogurt, deli meat)
• Dinner: 25-35g protein (salmon, turkey, steak)
• Evening (optional): 15-25g protein (casein shake, cheese)

Shakes are not optional at this weight. Liquid calories don’t trigger fullness the way whole food does. Use them to bridge the gap between what you can chew and what you need to eat.

Best Protein Sources

• Chicken breast or thighs: versatile, lean, easy to prep in bulk
• Salmon or white fish: omega-3s support recovery and hormone health
• Lean beef or bison: iron, zinc, creatine for training performance
• Eggs and egg whites: complete protein, fast to cook
• Greek yogurt or cottage cheese: convenient, slow-digesting options
• Whey or casein protein: fill gaps when whole food isn’t practical

Rotate your sources. Eating the same protein daily creates micronutrient gaps and flavor fatigue that kills adherence.

Training Note

Eat all this protein without training and you gain weight, not muscle. Not the kind you want.

Lift 3-4 days per week. Focus on compound movements: squats, deadlifts, presses, rows. Add weight when you can complete all prescribed reps with clean form. Progressive overload is the signal that tells your body to use this protein for building instead of merely burning it.

Bottom Line

Hit your protein target daily. 2,200-2,600 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.