How it works:

• Three Daily Meals: You will have three meals daily. Meal one and two will be metabolism boosting  Protein Milkshake options to ensure you get 100g protein daily.
  
  You can choose to make shakes or treats!
  
  Meal three will give you the freedom to eat the foods you crave while still enjoying weight loss results. 
• Meal One & Two. Every evening your will prepare your Protein Milkshake meal replacement recipes for the next day.
  
  Why? Because you want to be prepped in advance, mornings can be hectic, and planning ahead is the key to successful weight loss.Plus you can now sleep in!
• Consistency & Motivation. When you  hit your protein goal, your cravings will subside and it will help you become more consistent.
  
  It's important to recognize the 80/20 rule. This plan helps you by giving you 80% of your daily vitamins and nutrients in meal one and two, so you can use meal three to treat yourself without sacrificing progress. You may think, what if I want pizza every night?
  
  This is where reverse psychology comes into play.
  
  If you start eating pizza every night with our healthy pizza option, you'll stop craving it becuase you can have it without restriction, that is the secret of this plan and how it helps heal your relationship with food while you achieve your weight loss transformation.
  
  * 2-4 servings of Protein Milkshake divided into 1-2 meals daily is recommended for best results.

Monday

Meals One + Two

Strawberry Lemon Pound Cake

🍽️ Meal Option 1: Strawberry Lemon Pound Cake

40g protein 285 calories 15g carbs 7g fat 

1 scoop Protein Milkshake Cupcake Batter

1/4 cup protein pancake mix

1/3 cup milk1/2 cup strawberries

1/4 tsp lemon zestWhipped cream/cool whip

DIRECTIONS: Mix protein powder, pancake mix, berries, lemon, and milk into a smooth batter. Microwave for 90 seconds. Top with whipped cream (optional) and more berries. Enjoy!

🥤 Shake Option: Strawberry Lemon Pound Cake Meal Replacement Shake

50g protein 257 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup strawberries

1 cup milk

1/2 tsp cinnamon

2 tbsp whipped cream (optional topping)

Blend & top with whipped cream and enjoy!

Meal Three

In this meal you will try your best to make a healthy choice that includes some carbs, protein, and fats.

You won’t be very hungry because you have already had about 100g or protein from Meal One & Two.

And if you don’t make a healthy choice, it is OK, you will still be on track because your Meal 1 & 2 has set you up for success for the day.

Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest no cooking option.

Option 1 - No cooking

Choose a takeout option that is under 600 calories. Most restaurants have calorie information for their menu items available online. Try to include lean protein and vegetables in your meal.Wraps, sandwiches, pasta, burger, rotisserie chicken & potatoes.

Option 2 - Light cooking

Air Fryer Chicken Madeira

Ingredients: 

6 oz chicken breast

1 cup mushrooms

1/2 cup chicken broth

1/2 cup asparagus

1 tsp olive oil

1/2 cup cooked carb of choice: potatoes/rice/noodles

Preparation: Season chicken breast with salt, pepper, and garlic powder. Air fry chicken breast at 375°F for 15-20 minutes, flipping halfway. Sauté mushrooms in a pan with chicken broth until tender. Toss asparagus in olive oil, season, and air fry for 8-10 minutes. Serve chicken topped with mushrooms and a side of asparagus and your carb choice.


Total Nutrition: 40g protein, 395 calories, 32g carbs, 4g fiber, 12g fat

Tuesday

Blueberry Muffin Meal Replacement Shake

Blueberry Muffin Meal Replacement Shake

2 scoops Protein Milkshake

1 cup unsweetened plant milk

1/4 cup frozen blueberries

cinnamon (optional)

DIRECTIONS: Blend & enjoy as is or topped with whipped cream! 

Muffin Option: Blueberry Muffin

40g protein 285 calories 15g carbs 4g fat

1 scoop Protein Milkshake 

1/3 cup milk

1/4 cup pancake mix

1/3 cup blueberries

Blend all ingredients, microwave for 60-90 seconds depending on the strength of your microwave. Enjoy!

Meal 3

In this meal you will try your best to make a healthy choice that includes some carbs, protein, and fats.

You won’t be very hungry because you have already had 100g or protein from Meal One & Two.

And if you don’t make a healthy choice, it is OK, you will still be on track because your Meal 1 & 2 has set you up for success for the day.

Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest no cooking option.

Option 1 - No cooking

Choose a takeout option that is under 600 calories. Most restaurants have calorie information for their menu items available online. Try to include lean protein and vegetables in your meal.Wraps, sandwiches, pasta, burger, rotisserie chicken & potatoes.

Option 2 - Light cooking

Air Fryer Teriyaki Salmon

Ingredients:

5 oz salmon fillet

1 cup green beans

1/4 cup loe calorie teriyaki sauce, or mix 1 tsp regular teriyaki sauce with 1/4 cup stock

1/2 cup cooked jasmine rice

Preparation:Marinate salmon in teriyaki sauce for 15 minutes.Air fry salmon at 400°F for 10-12 minutes.Air fry green beans at 375°F for 8-10 minutes.Serve salmon with green beans and jasmine rice.


Total Nutrition: 41g protein, 385 calories, 31g carbs, 4g fiber, 11g fat

Wednesday

Raspberry Lemon Pudding

Meal Replacement Lemon Raspberry Protein Pudding

1 scoop Protein Milkshake 

1/4 cup plain non fat Greek yogurt

1/2 cup milk

1/4 tsp xanthan gum (this gives you the thick pudding texture without additional calories)

1/3 cup raspberries

1/2 tsp lemon zest

1 tbsp sweetener (optional)

DIRECTIONS: Mix all ingredients in a blender and blend until smooth it will thicken into pudding the longer you blend it. Enjoy!

🥤 Shake Option: Raspberry Lemon Meal Replacement Shake

50g protein 385 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

2 tbsp whipped cream

1/3 cup raspberries

1/2 tsp lemon zest

Blend & top with whipped cream and enjoy!

Meal 3

In this meal you will try your best to make a healthy choice that includes some carbs, protein, and fats.

You won’t be very hungry because you have already had 100g or protein from Meal One & Two.

And if you don’t make a healthy choice, it is OK, you will still be on track because your Meal 1 & 2 has set you up for success for the day.

Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest no cooking option.

Option 1 - No cooking

Choose a takeout option that is under 600 calories. Most restaurants have calorie information for their menu items available online. Try to include lean protein and vegetables in your meal.Wraps, sandwiches, pasta, burger, rotisserie chicken & potatoes.

Option 2 - Light cooking

Chicken Club Lettuce Wraps

Ingredients:

6 oz cooked chicken or turkey 

1-2 strips turkey bacon

1 cup chopped tomato

1/2 cup chopped avocado

1 tbsp lite mayo

4 large lettuce leaves

Preparation: Assemble all ingredients in the lettuce wrap & enjoy!

Total Nutrition: 41g protein, 395 calories, 36g carbs, 5g fiber, 12g fat

Thursday

Strawberry Cheesecake Cup

🍽️ Meal Option: Strawberry Cheesecake Cup

285 calories 40g protein 12g carbs 8g fat

1.5 scoops Protein Milkshake 

1/2 cup greek yogurt

1 tbsp cream cheese softened

1/2 cup strawberries

Mix protein powder, yogurt, cream cheese, into a smooth batter. Layer in a bowl with with whipped cream and berries. Enjoy!

🥤 Shake Option: Strawberry Cheesecake Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1/2 cup strawberries

1 tsp cream cheesee

Blend & enjoy topped with whipped cream!

Meal 3 

In this meal you will try your best to make a healthy choice that includes some carbs, protein, and fats.

You won’t be very hungry because you have already had 100g or protein from Meal One & Two.

And if you don’t make a healthy choice, it is OK, you will still be on track because your Meal 1 & 2 has set you up for success for the day.

Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest no cooking option.

Option 1 - No cooking

Choose a takeout option that is under 600 calories. Most restaurants have calorie information for their menu items available online. Try to include lean protein and vegetables in your meal.Wraps, sandwiches, pasta, burger, rotisserie chicken & potatoes.

Option 2 - Light cooking

Air Fryer Chicken Bellagio

Ingredients:

6 oz chicken breast

1 tsp breadcrumbs

1 cup steamed broccoli

1/2 cup cooked protein pasta

1 tbsp Parmesan cheese, grated

1 tsp olive oil

1 tbsp basil pesto

1 slice turkey bacon or proscuito, cooked 

1/4 cup arugula

1 tbsp lemon juice

Preparation: Prepare the Chicken: Season the chicken breast with salt, pepper, breadcrumbs, and a bit of lemon juice. Preheat the air fryer to 375°F. Air fry the chicken breast for 15-18 minutes, flipping halfway through, until the chicken is cooked through and reaches an internal temperature of 165°F.

Cook the Spaghetti: While the chicken is cooking, prepare the spaghetti according to the package instructions. Once cooked, drain and toss with olive oil and grated Parmesan cheese.

Prepare the Broccoli: Steam the broccoli until tender but still crisp. Assemble the Dish: On a plate, arrange the spaghetti in the center. Place the cooked chicken breast on top of the spaghetti. Top the chicken with basil pesto and crumbled turkey bacon. Add the steamed broccoli and a handful of fresh arugula to the plate. Drizzle the remaining lemon juice over the arugula for a fresh finish.

Total Nutrition: 40g protein, 360 calories, 30g carbs, 5g fiber, 12g fat

Friday

Meals One + Two: Blueberry  Cheesecake Cup

Meal Replacement Strawberry Cheesecake Cup

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup greek yogurt or blended cottage cheese

1/2 cup blueberries

1 tsp cream cheese or jello cheeseake mix

2 tbsp crushed graham crackers

Blend all ingredients & enjoy!

In this meal you will try your best to make a healthy choice that includes some carbs, protein, and fats.

You won’t be very hungry because you have already had 100g or protein from Meal One & Two.

And if you don’t make a healthy choice, it is OK, you will still be on track because your Meal 1 & 2 has set you up for success for the day.

Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest no cooking option.

Option 1 - No cooking

Choose a takeout option that is under 600 calories. Most restaurants have calorie information for their menu items available online. Try to include lean protein and vegetables in your meal.Wraps, sandwiches, pasta, burger, rotisserie chicken & potatoes.

Option 2 - Light cooking

Air Fryer Pesto Salmon

Ingredients:

5 oz salmon fillet

1 tbsp pesto

1 cup cherry tomatoes

1/2 cup cooked carb of choice: noodles, rice, potatoes

Preparation: Spread pesto over salmon fillet. Air fry salmon at 400°F for 10-12 minutes. Air fry cherry tomatoes at 375°F for 8-10 minutes. Serve salmon with cherry tomatoes and your carb of choice.

Total Nutrition: 41g protein, 390 calories, 32g carbs, 4g fiber, 14g fat

Saturday

Raspberry Cream Meal Replacment Cheesecake

Raspberry Cream Meal Replacement Cheesecake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/2 cup milk

1/4 cup greek yogurt

1/3 cup raspberries

1 drop vanilla essence

1 tsp crushed graham crackers (optional)

1 tsp cream cheese

Mix ingredients (except berries) until smooth & top with berries, whipped cream, graham cracker and enjoy!

In this meal you will try your best to make a healthy choice that includes some carbs, protein, and fats.

You won’t be very hungry because you have already had 100g or protein from Meal One & Two.

And if you don’t make a healthy choice, it is OK, you will still be on track because your Meal 1 & 2 has set you up for success for the day.

Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest no cooking option.

Option 1 - No cooking

Choose a takeout option that is under 600 calories. Most restaurants have calorie information for their menu items available online. Try to include lean protein and vegetables in your meal.Wraps, sandwiches, pasta, burger, rotisserie chicken & potatoes.

Option 2 - Light cooking

Air Fryer Turkey Meatballs and Zoodles

Ingredients:

6 oz ground turkey

1/4 cup marinara sauce

1 cup zucchini noodles

1/2 cup cooked spaghetti

Preparation: Form ground turkey into meatballs, season with Italian herbs. Air fry meatballs at 375°F for 10-12 minutes. Heat marinara sauce in a pan. Sauté zucchini noodles in a pan for 3-4 minutes. Serve meatballs with marinara sauce over zucchini noodles and spaghetti.


Macros per serving:Calories: 42g protein, 370 calories, 34g carbs, 5g fiber, 8g fat

Sunday

Meals One + Two: Strawberry Shortcake

🍽️ Meal Option : Strawberry Shortcake 

40g protein 250 calories 10g carbs 8g fat

1 scoop Protein Milkshake

1 tbsp 0 cal sweetener

1/4 cup pancake mix

1/3 cup milk

1/2 cup strawberries

DIRECTIONS: Mix ingredients into a batter. Microwave 60-90 seconds. Cut in half and layer with berries and whipped cream.  Enjoy!

🥤 Shake Option: Strawberry Shortcake  Meal Replacement Shake

50g protein 385 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1/3 cup strawberries

Blend & enjoy topped with whipped cream.

In this meal you will try your best to make a healthy choice that includes some carbs, protein, and fats.

You won’t be very hungry because you have already had 100g or protein from Meal One & Two.

And if you don’t make a healthy choice, it is OK, you will still be on track because your Meal 1 & 2 has set you up for success for the day.

Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest no cooking option.

Option 1 - No cooking

Choose a takeout option that is under 600 calories. Most restaurants have calorie information for their menu items available online. Try to include lean protein and vegetables in your meal.Wraps, sandwiches, pasta, burger, rotisserie chicken & potatoes.

Option 2 - Light cooking

Air Fryer BBQ Chicken with Sweet Potato Fries

Ingredients:

6 oz chicken breast

1/4 cup BBQ sauce

1 cup sweet potato fries

1 cup coleslaw with low calorie dressing or green vegetable of choice

Total Nutrition: 42g protein, 380 calories, 35g carbs, 6g fiber, 8g fat

Preparation: Marinate chicken breast in BBQ sauce. Air fry chicken at 375°F for 15-20 minutes. Air fry sweet potato fries at 400°F for 15-20 minutes. Serve chicken with sweet potato fries and coleslaw/veggies.