If you can figure out a way to eat 1000 calories of protein and fat a day, you’ll lose 3-5 pounds a week. Here are my favorite ways. A whole chicken, without the skin, is about 100 calories. It doesn’t matter if you get your chicken roasted from Boston Market, or grilled from Kentucky Fried Chicken (their fried chicken has almost double the calories, and way too many carbs), or if you get a roasted chicken from Costco or Sam’s Club. If you cook them yourself, Two 3 egg omelets, cooked in butter, with ham and cheese, is about 1000 calories If you don’t want to cook, a single ham and cheese omelet from IHOP is about 1200 calories, which is fine. Six quarter pound fast-food hamburgers, is about 1200 calories. It doesn’t matter if you get your burgers from Wendy’s, McDonald’s or Burger King. Don’t eat the buns, and figure about 200 calories per burger.