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 Cheesecake Cup

🍽️ Meal Option : Strawberry Cheesecake Cup (Sugar Free Cheesecake Factory Dupe)

50g protein 257 calories 10g carbs 8g fat 

2 scoops Protein Milkshake

1/2 cup plain non fat Greek yogurt

2 tbsp cool whip

1/2 cup strawberries

Graham crackers

DIRECTIONS: Mix protein, yogurt and cool whip until smooth. Layer with strawberries, and top with graham crackers Enjoy!

🥤 Shake Option: Strawberry Cheesecake Meal Replacement Shake

50g protein 257 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup Strawberries

1 cup milk

2 tbsp whipped cream

1 tbsp Graham cracker or cookie crumbs

Blend & 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 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

Easy High Protein Lasagna

6oz (168 g) dry protein pasta I used Banza

1 lb (454 g) lean ground meat

(40 g) white onion, finely chopped

2 cloves (6 g) garlic, minced

1 cup (226 g) low-fat cottage cheese

1/4 cup (30 g) grated parmesan

2.5 cups (680 g) pasta sauce

1 cup (112 g) mozzarella cheese, shredded

Salt, pepper, and your prefered herbs/spices to taste 

DIRECTIONS:

1. Cook pasta according to package directions. Drain, and set aside.

2. Add your ground meat to a pan set over medium-high heat.

3. Add in chopped onion and minced garlic. Cook, stirring and breaking up meat until nicely browned.

4. Add dried hebs, seasonings.Add sauce and stir to combine. Let it simmer for about 3 -5 minutes.

5. Then add in your cooked pasta.

6. In your baking dish, layer half of the pasta/sauce/meat mixture.Spread all of the cottage cheese mixture on top of noodles, and top with the remaining noodle mixture.Sprinkle on the shredded mozzarella.

Bake at 350 degrees until sauce is bubbly and mozzarella cheese is melted.

Makes 4 servings

Macros: 400 calories- 40p/21c/15f

Tuesday

Apple Pie Muffin

🍽️ Meal Option : Apple Pie Muffin

40g protein 285 calories 25g carbs 8g fat 

1 scoop Protein Milkshake 

1/4 cup protein pancake mix

1/3 cup milk1 tbsp tsp nutmeg (cinnamon/pie spice could work but nutmeg is best)

1 chopped apple

1 tsp sweetener (optional)

DIRECTIONS:

1. Mix all ingredients into a batter. 

2. Grease a microwave safe mug or bowl. Add batter and microwave for 60-90 seconds (based on the strength of your microwave.) Enjoy!

🥤 Shake Option: Apple Pie Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup milk

1/4 tsp nutmeg (cinnamon/pie spice could work but nutmeg is best)

1 chopped apple

Blend & 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

Big Mac Sloppy Joes

Ingredients:

1 and 1/2 lbs. 96% lean ground beef or lean ground turkey 

1 tsp garlic  powder

2 tsp Worcestershire sauce

1/2 medium white or yellow onion, finely chopped

1/4 cup hamburger pickle chips, chopped

8 Tbsp or 1/2 cup homemade Skinny Big Mac Sauce or low point thousand island dressing

1/4 cup fat free cheddar cheese

Mac Sauce Ingredients:

1/2 cup Light Mayo Best Foods or Light Kraft Mayo 

1/2 cup non fat Greek or plain yogurt

6 Tbsp ketchup

1-2 Tbsp water (give or take depending on your desired consistency)

3 Tbsp white onion, minced

1 tsp sweetener

1 Tbsp relish

1 Tbsp white vinegar

dash of salt

DIRECTIONS:

1. Start by making the skinny Big Mac sauce by combining all ingredients in a blender or food processor until smooth. Place sauce in the fridge for at least 30 minutes while making the sloppy joe mixture. 

 2. Preheat oven to 400 degrees. Bake until the buns are lightly toasted, about 3-5 minutes. Remove from oven. Set aside. 

 3. Meanwhile, spray a large skillet with non stick cooking spray. Cook ground meat over medium-high heat. Add salt, pepper, garlic powder, and Worcestershire sauce. Crumble meat as it cooks.
 
 4. Once the ground meat is fully cooked drain the grease from the pan and reduce the heat to medium.

 5. Add the diced pickles, diced onions, cheese, and 1/2 cup Skinny Big Mac sauce into the ground beef mixture in the skillet. (you’ll have leftovers of the Big Mac sauce which you can save for dipping or serving)

 6. Cook and stir for a minute or until ingredients are heated and cheese has melted. Remove from heat. 

 7. Assemble Sloppy Joes by adding a tablespoon or two of Skinny Big Mac Sauce on the bottom of bun.

 8. Top with shredded lettuce and a slice of cheese over the lettuce.

 9. Spoon 1/2 cup Big Mac Sloppy Joe mixture on top. Add a few pickles and/or additional sauce if desired. 10. Then add the top bun to finish things off.  Enjoy!

Makes 4 servings

Macros: 425 calories- 39p/24c/8f

Wednesday

Sugar Cookie Protein Bars

🍽️ Meal Option : Sugar Cookie Protein Bars

40g protein 250 calories 10g carbs 8g fat

1 scoop Protein Milkshake 

1/4 cup protein pancake mix

1/3 cup milk

Sprinkles

DIRECTIONS: Mix ingredients into a smooth batter. Microwave for 90 seconds. Enjoy!

Optional Protein Frosting: Mix 2 tbsp Protein Milkshake with 4 tbsp greek yogurt or blended cottage cheese. Enjoy!

🥤 Shake Option: Sugar Cookie Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

2 tbsp whipped cream

sprinkles

Blend & 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 Pizza

1 low calorie tortilla or lavash

¼ cup pasta sauce

½ cup shredded low fat or fat free mozzarella cheese

1/2 cup turkey pepperoni

INSTRUCTIONS:

1. Place the flour tortilla into the air fryer basket. Cook it for 1-2 minutes until it crisps

2. Spread pizza sauce onto the tortilla then top it with mozzarella cheese, pepperoni and the toppings of your choice.

3. Cook in the air fryer at 400°F (190ºC) for 4-10 minutes - or until the cheese is golden and bubbly. Be sure to check it after 1 minute to ensure the pizza does not overcook.

4. Remove pizza from the air fryer, let it cool, and then slice into triangles.

Makes 1 serving: Macros: 360 calories- 41p/23c/14f

Thursday

Strawberry Shortcake Muffin

🍽️ Meal Option : Blueberry Cobbler

285 calories 25g carbs 8g fat

1 scoop Protein Milkshake

1/4 cup protein pancake mix

1/3 cup strawberries

1/3 cup milk

2 tbsp whipped cream

DIRECTIONS: Mix milk, protein powder and pancake mix into a batter. Pour into a greased bowl and top with strawberries and whipped cream. Microwave for 90 seconds. Enjoy!

🥤 Shake Option: Strawberry Shortcake Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1/3 cup Strawberries

1 cup milk

2 tbsp whipped cream

Blend & enjoy topped with strawberries & 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

Easy Tortilla Quiche

75g chopped green bell pepper

75g chopped red bell pepper

4 oz lean ground beef/chicken/turkey

42g light mozzarella cheese

1 egg and 1 cup egg whites 

1/3 cup cottage cheese

Optional add ins:  fresh spinach, cooked bacon, crumbled

Preheat oven to 350°F and lightly spray a pie dish with cooking oil. Add tortilla. Add eggs and cottage cheese and mix them together. Layer with toppings.

 Cook about 25 minutes. Transfer to a cutting board and cut into 6 slices.

Macros for meal: 430 calories- 41p/40c/14f

Friday

Meals One + Two:  Banana Bread Bites 

🍽️ Meal Option : Banana Bread Bites

40g protein 28g carbs 300 calorie 5g fat

1 ripe banana, mashed

2 scoops Protein Milkshake

1 tbsp peanut butter or pb powder

1/3 cup rolled oats or oat flour

pinch each of cinnamon and sea salt

mix-ins: chocolate chips and chopped walnuts

Mash the banana , then add the rest of the ingredients. once you’re able to roll the dough out into bites, roll each one into a ball, add the mix ins, and place on a parchment paper lined plate. transfer the plate to the fridge to set for a half hour and enjoy!

🥤 Shake Option: Banana Bread Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1/2 cup milk

1/2 banana

cinnamon

Blend & 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 Herbed Salmon & Veggies

4 oz salmon fillets

Herbs and seasonings of choice: salt, pepper, garlic powder, onion powder, parsely, rosemary etc

1-2 cups chopped vegetables

Pat salmon and sprinkle on herbs. 

Chop vegetables of choice and spray with oil and toss with salt and pepper.

Add salmon & veggies to air fryer and cook at 400 for 10-12 mins until salmon is cooked.

457 calories: 30p/28c/14f

Serve with a side of regular or cauliflower rice.

Saturday

Blueberry Bread

🍽️ Meal Option : Blueberry Bread

40g protein 285 calories 25g carbs 8g fat 

1 scoop Protein Milkshake 

1/4 cup protein pancake mix

1/3 cup blueberries

1/3 cup milk

DIRECTIONS: Mix ingredients into a smooth batter. Microwave for 90 seconds. Enjoy!

Optional Protein Frosting: Mix 2 tbsp Protein Milkshake with 4 tbsp greek yogurt or blended cottage cheese. Add berries for color. Enjoy!

🥤 Shake Option: Blueberry Bread Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup blueberries

1/3 cup milk

Blend & 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

Easy Four Ingredient Enchillada Casserole

2 cups (about 12 ounces) diced or shredded cooked chicken (such as the meat from a rotisserie chicken)

1 ¾ cups enchilada sauce

1 cup low fat or fat free cheese

8 (6 inch) low carb corn tortillas

Optional garnish: greek yogurt, sliced green onion or red onion, diced tomatoes, fresh cilantro, lime wedges, sliced olives, diced avocado or guacamole

Instructions

Preheat oven to 350°F (180°C).

Grease a 2-quart baking dish.
 Spread ¼ cup of the enchilada sauce in a thin layer in the bottom of the dish.


In a large bowl, stir together the chicken, ¾ cup of the enchilada sauce, and about half of the cheese (½ cup).


Place 4 of the tortillas in the bottom of the prepared dish, tearing or overlapping them as necessary to cover the bottom.


Top with half of the chicken mixture and drizzle with ¼ cup of enchilada sauce. Repeat layers one more time.

Cover with foil and bake for 30 minutes. Uncover, sprinkle with remaining ½ cup of cheese, and bake for an additional 5-10 minutes (until cheese melted and casserole is hot and bubbly).

 Garnish with optional toppings and serve.

Macros4325 calories: 38p/19c/11f

Sunday

Meals One + Two: Cereal Dessert Bowl  

🍽️ Meal Option : Cereal Dessert Bowl

40g protein 250 calories 10g carbs 8g fat

1 scoop Protein Milkshake

1/4 cup protein pancake mix

1/3 cup milk

Toppings - 1-2 tsp each of your toppings of choice (cereal, chocolate, candy, whipped cream/cool whip, granola, pop tarts (anything you are craving)

DIRECTIONS: Mix protein powder, pancake mix and milk into a smooth batter. Microwave for 90 seconds. Garnish with your toppings of choice. Enjoy!

Option 2

Cereal Dessert Meal Replacament Shake

Mix two scoops Protein Milkshake with 1 cup milk. Top with 1-2 tsp each of your toppings of choice (cereal, chocolate, candy, whipped cream/cool whip, granola, pop tarts (anything you are craving)

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 Shrimp Tacos

1 Lb Peeled, Deveined Shrimp

2 tbsp taco/fajita seasoning

4 Tortillas

Green Shredded Cabbage

Sliced Avocado

Fat free Cheese

Cilantro

Lime

1. Toss shrimp with taco mix. Transfer to greased air fryer basket.

 2. Air fry at 400ºF for 5-6 minutes or until shrimp are cooked through.

 3. Assemble tortillas with shrimp and cabbage.

Place tacos in air fryer basket and air fry at 400ºF for 1 minute to warm tortillas.

  4. Remove tacos from air fryer, add the toppings and serve.

Makes two servings Macros 340 calories: 36p/39c/6f