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

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.

Bottom Line

Hit your protein target daily. 1,900-2,300 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.