Getting back into the journey, is there any easy improvements i can make to do better?

Hi there. I've been told ideally I need to lose weight to prepare for surgery in a month or so and build chest muscle so I decided to get back into the lower calorie diet.

I don't and will not eat meat and have real bad adhd and dysfunction so food needs to be east and good and I think I've done pretty well so far. Just any easy adhd friendly tips to make it better. I do know to eat less fat but I got a fun coffee drink as a one off.

(ALSO will not I'm currently taking HRT so am basically going through puberty in my 20s lol)