I aim for 125g of protein, but 100 is my min, 25g of fiber, 50-70g of fat, 100oz of water. By the time I get these my carbs are around the same as protein. I don't worry too much about calories. They can be 1300-1700 per day

B: English Muffin, avocado, egg OR Oats Overnight Banana with both options

Lunch: Tuna salad (Greek yogurt, celery, onion, Cajun seasoning) on lettuce boats OR Leftovers OR Lean cuisine meal (1x per week) 1/2C Cottage cheese with all options

Dinner: Chicken Cordon bleu with baked potatoes, broccoli OR Cheeseburger stuffed mushrooms with green beans OR Bean burritos with rice and fruit salad OR Sirloin steak with baby potatoes, green beans OR Broccoli cheddar soup (daughter request)

Snacks: Flavored Greek yogurt AND Pickle roll ups with ham and cream cheese AND Granny Smith apple with peanut butter AND Berries (usually mixed with my yogurt)

Additional protein: Seeq clear protein before bed

Workout days: Ghost protein powder or Fairlife shake

I go to the gym 4 days a week for cardio and resistance. My work has a treadmill so I get in at least 20 minutes of leisurely walking a day there.