Whole eggs may not be allowed, but you can go to town on egg whites. 90% of my mornings for the past 4 weeks on RFL have included an egg white omelette made from 8 egg whites. That's ~130 calories and 29 g of protein.
Also, just keep in mind Lyle's warning about protein shakes. They are metabolized so quickly that you'll soon be hungry. I'm curious though; what protein powder only offers 17 g of protein in a serving?
Keep up the good work. It gets way easier. After a week you'll be on a roll. I'm 4 weeks in and am prepared to do this for another 8 weeks. I'm a Cat 3 as well and close to breaking out of that dreaded "obese" BMI category (BMI=31).