[sadie147]

Why not fish, ie tuna or salmon, or a fish fillet, if you want to drop the red meat.

Probably better than subbing a protein shake. Also once you are finished induction, and reach owl rung 2 you can add protein foods such as cottage cheese to your diet in the dairy rung.

Just curious, but if you are 9% bodyfat, why are you trying to lose weight? You don't mention your height, but my husband lifts and is 220 lbs at 5'9" and struggles to keep his weight (muscle mass) up, not down. And i think he's more than 9% bodyfat

If you are doing this for 'cutting' and not weight loss maybe you should be starting at a higher rung? Just a thought...