My daily target is around 2,750 calories and 200g+ protein. This is what a typical day looks like for me. Nothing fancy, just consistent. Breakfast 499 kcal | 36g protein - Whey protein shake (30g scoop) - 220ml whole milk - 40g porridge oats - Blueberries - Raspberries - Banana Why this works: Easy to get down, high protein, and sets the tone early. Alternatives: - Greek yoghurt + granola + fruit - Protein overnight oats - Eggs on toast + side of fruit - Skyr yoghurt bowl Lunch 594 kcal | 57g protein - High protein tortilla wrap - Chicken breast slices - Light cream cheese - Sweetcorn - Tomato - Spinach - High protein ready made soup (chicken & veg) Why this works: High protein without feeling heavy. Easy to prep or grab on the go. Alternatives: - Chicken salad bowl with rice or potatoes - Tuna wrap or sandwich - Lean beef mince with rice - Turkey + avocado wrap - Protein pasta with chicken Dinner 731 kcal | 57g protein - Chicken breast fillets - Stir fry veg - Curry sauce - Rice Why this works: Big protein hit in the evening without being complicated. Alternatives: - Lean steak + potatoes + veg - Salmon + rice + greens - Turkey mince chilli - Chicken fajita bowl - Prawn stir fry Snacks ~758 kcal | 94g protein - Babybel cheese - Fulfil protein bar - Protein mousse - High protein yoghurt - Whey protein shake Why this works: This is where most people fall short. Snacks are an easy way to top up protein without forcing big meals. Alternatives: - Boiled eggs - Cottage cheese + fruit - Beef jerky - Protein puddings - Extra shakes if needed Daily Totals - Calories: 2,582 kcal (slightly under target) - Protein: 245g The Simple Strategy - Build every meal around protein - Add carbs and fats after - Use snacks to fill the gaps - Don’t rely on one big meal to hit your target On Mounjaro, appetite drops. That’s exactly why this matters. If you don’t plan it, you’ll under-eat protein without realising.

Hi Mark, Any tips on how to get more protein in to our diet, other than using powder? Thanks!

Quick one to get to know where everyone’s at. Are you just starting, a few weeks in, or a few months into your journey? And what are you finding hardest right now? No right or wrong answers. Everyone’s at a different stage. Drop yours below.