One thing that helped me finally lose weight was using protein drinks. That said, you have to be very cautious about their calorie counts. It used to be even a couple of years ago that there were choices of protein drinks that were more water like than milk like. They would have high protein levels and many of them Were relatively low calorie. I am having tremendous difficulty locating this type of drink now as many of them are no longer sold. I always read the labels and if a protein drink has high calorie it is not the protein drink for me. It seems that you can buy packets to add to bottled water That are not high calorie, meaning they may have 80 some calories when you add it to the water,. One of the benefits of increasing protein intake throughout the day at least for me was that it helped suppress my appetite. The other thing that I learned is that when I am stuck someplace, like an airport, hungry and need something quick to eat when there aren’t a lot of really good options my go to are peanut M&Ms. Sounds crazy that a candy would be helpful, but the biggest difference is that a lot of the calorie in a peanut M&M is in the nut. The amount of chocolate and candy coating is very thin. There have been very few other options like this that I have located. Often, energy drinks, energy bars, fitness drinks, fitness bars are all filled with calories, and based on the needs of men who are weightlifters! That’s my take on it. So I always try to look at the amount of protein of food contains, and the amount of calories it contains. Like with the peanut M&Ms or the calorie count may be higher than I would like, in a pinch, the higher protein from the nuts is a good thing. Meeting with a nutritionist is a really good idea to try to figure out how to live in a real world with real issues and balance, food intake, weight, calories, protein needs, etc.. It’s really complicated. Hope this helps.