This is a 2300 calorie day. My weight is 180. I will see tomorrow if my weight remains that way. My protein was very low, so I made a banana whey shake. That gave a good boost in protein even though I still came short. I want some 2100 calorie days to offset the above 2300 days I have had in the past. I will start out with a fruit smoothie with whey powder. The straining of yogurt over two days help where I end up with over a quarter cup of whey from about a cup of yogurt. For some reason the whey protien powder does not have the same flavor as the whey from yogurt.

PS I did not know there are two different types of whey. One gives a relatively quick boost of protien. The other takes effect over a longer period of time.