My go-to weight loss meal

Hong Kong Yanpep International
Setting phone reminders to actually eat might help. First step though, prep ahead!! Have meals and snacks ready, otherwise you'll just stand staring into the fridge with nothing sounding good. Can't stress that enough.

On days when food sounds outright unappealing, grab a premade protein shake. Always keep a few stocked in my fridge for exactly that.

Also started making iced protein coffee drinks about a month back and I'm obsessed. Taste fantastic and it gets me around 35 grams of protein before I've even finished my emails outside on the patio.

Instant espresso concentrate, a bit of a monk-fruit sweetener, and a pre-made vanilla protein shake blended together. Swap in chocolate or caramel flavoring if that's more your thing.

For queasiness, ginger chews help, or ask your prescriber about something for nausea.

For constipation, if fiber and hydration alone aren't cutting it, a gentle over-the-counter stool softener works really well for me. Gentle on your gut, no cramping or emergency bathroom sprints.

Mixes in effortlessly and has no real taste, so I just stir it into my first big glass of water each morning.

Everything you're describing sounds completely normal. I th
 
Greek yogurt's my morning go-to. Sometimes mix in some hemp seeds along with flax and a handful of walnuts to bump up the protein. Thinking about adding a couple hard-boiled eggs at lunch plus a snack pairing of hummus with garbanzo beans. Trying to protect muscle, just want the extra fat gone!
 
Do this myself but blended into a smoothie instead. Two scoops of protein powder plus half an avocado for healthy fat. Genuinely tasty way to start the morning or grab as a snack.
 
Every morning I have greek yogurt topped with 100g of mixed fruit, usually raspberries plus blackberries (about 3.5g fibre), plus two big spoons of chia (13.6g) and a spoonful of mixed seeds like pumpkin and sesame (1.5g). Add a clean protein and fibre bar at 8g, maybe a banana (3g), and roughly 115g of broccoli daily for about 3 more. I pack most of it into morning and lunch so evenings need less planning, though I still add veg to dinner.
 
These are great tricks! Repeating meals is my habit, and it simplifies life. Batch cooked proteins plus fresh fruit and vegetables always in the house. Snack time means protein chips, bars or protein ice cream. Even snacking pushes my protein up!
 
Rotisserie chicken is my staple: I strip the meat and stretch it over several meals through the week, and a big piece of salmon gets the same treatment. When I want a snack but not a full meal, I'll eat either one cold straight from the fridge. Evenings end with a 'sweet' treat, either mango or peach alongside Greek yogurt sprinkled with a hemp, flax and chia seed mix, collagen powder, plus a half portion of protein powder. I'm 5'5", 55f, 151lbs, with a daily protein target somewhere from 75 to 80 grams. Also keep the water coming, seriously.
 
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