you can use your cals forwhatever you like hun and as for it being an induction phase most people just stick with those cals or 500/2000 I am on week 23 ish and havent changed my cals x
I never used shakes, they are too sweet and nasty for me
As long as your not struggling with cutting down food it should be fine, cup a soups and crispbreads were my lifesaver