PrettyPinkStrong
The Protection Printable Pack · five pages
Five pages for the weeks that need a plan, not a pep talk
Print the one you need. Each page starts on a fresh sheet, so you can put the dose-change planner on the fridge without printing the other four.
What this pack is. General education and planning prompts. It contains no medication instructions, no dosing guidance, no diagnosis, and no protein prescription for you specifically. Nothing in it tells you to take, skip, increase or decrease any medicine. Bring the pages you fill in to the people who look after you — that is what they are for.
Protein cheat sheet
Build around what you can repeat. Not around the food with the highest number on a chart. The food that gets eaten on a bad Tuesday beats the food that photographs well on a good Sunday.
Fill this in from the packaging in your own kitchen. Two people can buy the same-looking tub of yogurt and get a different amount of protein per serving, which is why this page is blank rather than printed for you.
| Group | Food | Serving on the packet | Protein per serving | Allergens | Texture & temperature | Works without cooking? |
|---|---|---|---|---|---|---|
| Cold | ||||||
| Warm | ||||||
| Drinkable | ||||||
| Vegetarian | ||||||
| Budget | ||||||
| Very little prep | ||||||
No food on this page is “best.” A food is useful when you tolerate it, can afford it, can get it, and will actually eat it in the week you are in. That list changes month to month, and the sheet is meant to be rewritten.
The three I keep coming back to
Dose-change week planner
A week to observe, not adjust on your own.
| Day | What I managed to eat and drink | What I noticed | Movement, if any | Anything to mention |
|---|---|---|---|---|
| Day 1 | ||||
| Day 2 | ||||
| Day 3 | ||||
| Day 4 | ||||
| Day 5 | ||||
| Day 6 | ||||
| Day 7 |
This planner does not tell you whether to take, skip, increase or decrease medication. Follow your prescriber’s instructions. New or worsening weakness, fainting, persistent vomiting, dehydration, trouble swallowing, or another concerning symptom should not be handled by a piece of paper — contact your care team.
Quiet-appetite grocery list
Choose two from each useful shelf. Buy for the appetite you have this week, not an imaginary perfect Sunday.
| Shelf | First choice | Second choice | Note to self |
|---|---|---|---|
| Easy protein | |||
| Easy carbohydrate | |||
| Fruit or vegetable you tolerate | |||
| Flavor and fat | |||
| Freezer backup | |||
| Drinkable option |
Two, not ten. A long list on a low-appetite week becomes a fridge full of things you did not eat and a quiet feeling that you failed at shopping. Two per shelf is a week you can actually finish.
The thing I bought last time and did not eat — and why
The thing I ran out of at the worst moment
Strength Score card
Keep the setup the same if you want a meaningful comparison. Same shoes, same height chair, same load, same rest. A number from a different setup is a different number, not progress.
| Date | Benchmark | Setup used | Result | Effort | Pain or symptoms | Next retest |
|---|---|---|---|---|---|---|
Stop a test that causes pain, dizziness or unusual shortness of breath. Do not begin a test at all if a clinician has told you to avoid this activity, or if you have current chest pain, faintness, a new injury or another symptom that makes exercise unsafe. When in doubt, ask first.
What this card does not do. It does not estimate your muscle mass and it does not diagnose anything. It tracks whether a repeatable task got easier, and it compares you only with your own previous result.
Questions for the appointment
Take this in. Appointments are short and you will forget the third question, which is usually the one you have been carrying around for a fortnight.
Appointment with
Date
- What changes should make me contact you?
- Is my current food and fluid intake a concern?
- Does my medical history change how I should think about protein?
- What kind of resistance training is appropriate for me?
- Who should I contact between appointments?
- If treatment changes later, what should we plan before that happens?
Answers, in their words
My own question, the one I nearly did not ask
Bring the other pages too. A week of the dose-change planner, or four rows of the Strength Score card, is more useful in a ten-minute appointment than trying to describe how the month felt. Written down, it is information. Remembered, it is a vibe.