@2026goals, sounds like you have had a rough ride. Be kind to yourself, and well done on taking first steps for self-care.
It’s a great idea to start to build in some strength-based training - you can absolutely do it at home and 10-15 mins a day (or a few times a week) will make a difference! Bodyweight squats, plank, push ups, stretching etc are all amazing. I’m a bit fan of skipping and recommend a beaded rope, 5 mins a day to begin with, and YouTube for fun skills. Muscle burns more calories than fat, so long term a bit of extra muscle gives scope for a higher calorie intake for maintenance. It’s like a little gift to your future self. I started weight training two years ago and have so much less back and neck pain, highly recommend it!
Re supplements, I take creatine (every woman over 35 should take it to prevent 5% muscle loss per year as we age). It helps build muscle too. It typically causes a pound or two of water weight but it’s worth it.
I take glucosamine and magnesium at the moment for joints/energy. I should get back on the D12 again soon too.
Protein wise, I try to make it a focus of my plate, but it’s tough as a veggie. I have Total 0% or 5% yoghurt at breakfast with chia seeds and flaxseed. I add eggs and tofu a lot; you can do grated fried tofu with seasoning for flavour, or marinaded tofu which is great in the air fryer. I also have Vegan Wondershake on hand and the Ridiculous protein bars (also vegan), but Voy keeps telling me to restrict UPFs. Love a Beyond Burger!
And yes, I’m measuring when I can; I feel like it might be interesting down the line to see if measurements are changing when the scale is not.
I built up to all of the above through several years of sport (and injury!) so just sharing in case there’s anything that resonates or helps anyone. I’m also a veteran of low carb diets where protein is also a focus.