Add 2 tbsp to every lunch and dinner. It adds 8g protein and 4mcg B12 per serving — addressing your deficiency — with a savoury, almost cheesy flavour that makes legume dishes far more satisfying. Buy the large bag; you'll use it daily.

Cook a large pot of lentil or bean soup, press and marinate tofu, cook 3 cups of quinoa, and roast a tray of vegetables. 90 minutes on Sunday removes every barrier to eating well Monday–Wednesday. Without this, willpower fails. With it, healthy eating becomes automatic.

500ml of water 20 minutes before each meal reduces calorie intake by approximately 13% in controlled studies. At your calorie target, this creates meaningful additional deficit without any restriction feeling. It also supports kidney function, which your labs show is already excellent.

After burpees, have your Greek yogurt + flaxseed snack or eat your next planned meal. Getting 25–30g protein in this window optimises the muscle protein synthesis your training stimulates — preserving your impressive muscle mass while fat comes off.

A 10-minute walk after eating lowers post-meal blood glucose and adds 1,000–1,500 steps toward your 7,000–8,000 daily goal. Three meals = three walks = 30 minutes of extra fat-burning daily. Worth approximately 1 lb of additional fat loss per month on top of dietary changes.

Wrap tofu in a clean tea towel, place under a heavy pan for 20–30 minutes before cooking. This removes excess water so it sears golden and crispy rather than steaming and going soggy. The difference in texture and flavour is dramatic — pressed tofu genuinely satisfies in a way that unpressed doesn't.

Use Cronometer (free app, better than MyFitnessPal for plant-based tracking) for the first 21 days only. You don't need to track forever — just long enough to calibrate your eye for portion sizes and confirm you're hitting 120g protein. Three weeks of data changes the habit permanently.

Ask Dr. Desai for a full lipid panel including ApoB and hsCRP at 8 weeks. This plan should produce measurable LDL reduction through increased soluble fibre, flaxseed, almonds, and lower saturated fat. Seeing your numbers improve is one of the most powerful motivators for sustaining the change through to August.