Hello! Thank you for writing. I congratulate you for the will and the effort to lose weight. Keep going. I only suggest you for the good of your health not to rely on protein shakes. You need to eat real meals because you need to take all the nutrients you need for your body. You need to consume proteins from food. Chicken is the best choice of protein food and fish too. 150 gram chicken breast contains 246 calories and 46,14 gram proteins. 100 gram salmon contains 190 calories and 21 gram proteins. So I absolutely recommend you to eat healthy meals and not only protein shake. Among studies it is shown that a diet below 1200 calories slows down the metabolism so you better consume more than 1200 calories per day. If I had an information above your age and how often you exercise per week I could have suggested you precisely how much calories you need. I will give you some excamples of a healthy breakfast: 1 cup of yogurt 2% fat, 1tablrspoon oat cereals, 6 almonds and one tablespoon if bluberries or 1 boiled egg, 4 tablespoon of cottage cheese,one slice of bread 30 gram Both excamples of breakfast are about 200 calories. Between meals you can consume one fruit and 6 almonds. Lunch you can consume : 200 gram fish/150 gram chicken with 2 cups of salad one slice of bread 30 gram that are about 470 calories. Exercise : try brisk walking for 45 minute every day, then after you have gained resistance you can try jogging. Drink plenty of water. Be faithful and consistent. Thank you. Best regards.