Kickstart Days Completed: 7 /7 days. My biggest win: do a daily every 10 every day. My biggest struggle: _getting protein in. The habit that helped the most: sticking with AM exercises when possible. I’m ready for the full 13 Week Evolution: YES

✅ Daily 10: walk in the park ✅ Water: 60 oz ✅ Protein: lots ✅ Mindful meditation:,10 min. ✅ Stretching: 10 min ✅ Light exercises: 20 min (I can’t remember what you call most of the exercises, but they’re pretty simple)

(Amounts are approximate — check labels for exact numbers.) --- ✅ Meal Anchors (Regular Foods) --- Animal Based Chicken breast (cooked, 4 oz): ~35g Turkey breast (cooked, 4 oz): ~30–35g Lean ground turkey (cooked, 4 oz): ~22–28g Lean beef (90–93%, cooked, 4 oz): ~22–28g Salmon (cooked, 4 oz): ~23–25g Tuna (1 can, ~5 oz drained): ~30–35g Shrimp (cooked, 4 oz): ~22–24g Eggs (2 large): ~12–13g Egg whites (1 cup): ~25–27g --- Dairy Based Greek yogurt (plain, 1 cup): ~20–23g Greek yogurt (single serve 5–6 oz): ~12–18g Cottage cheese (1 cup): ~24–28g Milk (1 cup): ~8g High-protein milk (1 cup): ~13g (varies) --- Plant Based Tofu (firm, ~½ block / 7 oz): ~20–25g Tempeh (3 oz): ~16–18g Edamame (1 cup): ~17–19g Lentils (1 cup cooked): ~17–18g Chickpeas (1 cup cooked): ~14–15g Black beans (1 cup cooked): ~15g Seitan (3 oz): ~20–25g (varies) --- ✅ Snack Foods (Quick + Easy) Protein shake (RTD bottle): ~20–30g Protein powder (1 scoop): ~20–30g Jerky / meat sticks (1 oz): ~9–12g Tuna packet (2.6 oz): ~15–18g Greek yogurt cup (5–6 oz): ~12–18g Cottage cheese cup (¾–1 cup): ~18–28g String cheese (1 stick): ~6–8g Hard boiled eggs (2): ~12–13g --- ✅ “Snack + Protein” Combos (easy wins) Greek yogurt (1 cup) + berries: ~20–23g Cottage cheese (1 cup) + fruit: ~24–28g Turkey roll-ups (4 oz deli turkey): ~20–25g Edamame cup (1 cup): ~17–19g --- ⚠️ Higher-calorie (still helpful) Peanut butter (2 tbsp): ~7–8g Mixed nuts (¼ cup): ~5–7g (Great for satiety, but not the most “protein-dense.”) --- 🔥 Quick Protein “Cheat Codes” - Lean meat/fish: ~25–35g per 4 oz cooked - Greek yogurt/cottage cheese: ~12–28g depending on serving - Shakes: ~20–30g - Beans/lentils: ~14–18g per cup cooked COMMENT: What are your favorite forms of protein? 💪💪

✅ Daily 10: Walked the halls of my condo building for 15 minutes (using a walker for balance). ✅ 60 oz water ✅ Protein (eggs, tuna, beef, yogurt) ✅ 10 minutes of mindfulness. Migraine abated by noon. 🥳 Thank God! BTW, I had been eating kosher dill gherkins for a few days because they’re crunchy, refreshing, and low in carbs and calories. Unfortunately, pickling often involves fermentation, and a substance called tyramine develops, which is a migraine trigger. I thought the pickles I bought were a low-tyramine version, but I guess I was wrong.

❌ Daily 10 ✅ 60 oz water ✅ Protein (2 protein shakes today) ✅ 10 minutes of mindfulness, taking inventory of my body; not reacting—just observing. Unfortunately, I was observing my migraine and vertigo, but I had to lie still, so that’s what I did for a while. Migraine & vertigo all day 🤕😵‍💫