Meal Structure

Keep it simple. Complex recipes fail when energy is low or mobility is limited.

• Breakfast: 25-35g protein (eggs, Greek yogurt, shake)
• Lunch: 35-45g protein (rotisserie chicken, deli meat, canned fish)
• Snack: 20-25g protein (shake, cheese, yogurt)
• Dinner: 30-40g protein (baked fish, chicken, lean beef)
• Evening (if needed): 15-25g protein (casein shake)

Pre-cooked proteins are your best option. Rotisserie chicken, pre-cooked eggs, canned tuna, deli meat. Remove every barrier between you and hitting your target.

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

Keep lifting heavy during your deficit. This is non-negotiable for preserving the muscle that powers your strength.

3-5 reps on compound lifts. Squat, deadlift, bench, row, press. Maintain the loads you built. The deficit handles fat loss. Your job is convincing your body it still needs that muscle by demanding it lift heavy regularly.

Add walking, not running. Twenty to thirty minutes daily. Low impact, sustainable, effective.

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.