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Keep them stocked before you need them: Cold protein shakes (28g protein, liquid form, minimal prep when feeling terrible) Greek yogurt (22-23g protein per cup, cold and smooth, probiotics support gut health) Cottage cheese (28-30g protein per cup, bland and cold, very high protein-to-calorie ratio) Cold sliced turkey (28g protein per 4 oz, room temp, no cooking required) Hard-boiled eggs (cold) (21g protein for 3 eggs, smell less than hot eggs, portable) Protein popsicles homemade (30+ g protein, frozen treat psychology, hydration + nutrition) Cold tuna (32g protein per can, room temp, omega-3 benefits) Applesauce (BRAT-approved, cold and soothing, easy to digest) Bananas (natural sweetness, easy on stomach, potassium for electrolytes) Protein-enhanced peanut butter (mix protein powder into PB, high healthy fats) 10 Cold/Bland Meal Ideas for Month 2 Meal #11: Cold Protein Shake (Chocolate) Ingredients: 1 scoop chocolate protein powder 1 cup unsweetened almond milk 1/2 frozen banana 1 tablespoon almond butter Ice Why it works: Cold, liquid, minimal prep when you feel terrible

This matters because muscle supports strength, balance, glucose handling, metabolism, mobility, and long-term weight maintenance