Day 1
🍽️ Meal 1: Blueberry Cream Pie
50g protein 265 calories 10g carbs 8g fat
2 scoops Protein Milkshake
1 tbsp cream cheese
1 cup milk
1 crushed cookie (for a pie crust crumb)
1/2 cup blueberries (or any berries you’d like)
1 tbsp crushed Graham cracker
DIRECTIONS: Blend ingredients for the pie. Enjoy!
🍽️ Meal 2: Tacos
Ingredients:
6 oz protein: chicken breast, marinated in lime juice and garlic (you can swap for any lean protein)
1/2 cup pico de gallo
1/2 cup black beans, cooked/canned
1/2 cup shredded lettuce
1/4 cup diced avocado
1/2 cup cooked rice or cauliflower rice
2 -3 small corn tortillas
Olive oil spray
Salt and pepper to taste
Instructions:Preheat the air fryer to 400°F (200°C).Marinate chicken in lime juice and garlic for at least 30 minutes.Spray the air fryer basket with olive oil.Cook the chicken in the air fryer for 12-15 minutes, flipping halfway through.Warm the corn tortillas in a skillet or microwave.Dice the cooked chicken and divide it between the tortillas.Top each taco with pico de gallo, black beans, shredded lettuce, and diced avocado.Serve with a side of cooked rice or cauliflower rice.
Macros: Protein: 40g Calories: 400Carbs: 45g Fat: 12g Fiber: 10g
Day 2
🍽️ Meal 1: Strawberry Cheesecake Cup
50g protein 10g carbs 250 calorie 5g fat
1/2 cup greek yogurt
1 scoop Protein Milkshake
1 tsp jello cheesecake mix or cream cheese
1/4 cup strawberries
Mix yogurt & protein powder until blended, add strawberries into the cheesecake batter. Freeze for 10-30 mins. Enjoy!
🍽️ Meal 2:
Grilled Steak Salad
Ingredients:
6 oz lean steak, grilled and sliced
2 cups mixed greens
1/4 cup diced tomatoes
1/4 cup sliced cucumbers
1/4 cup shredded carrots
1 tbsp low fat cheese
1 tbsp corn
2 tablespoons light balsamic vinaigrette
Instructions:
Preheat the air fryer to 400°F (200°C).
Season the steak with salt and pepper.
Spray the air fryer basket with olive oil.
Cook the steak in the air fryer for 8-10 minutes, flipping halfway through. Adjust time based on desired doneness.
In a bowl, assemble mixed greens, tomatoes, carrots, cucumbers, and corn.
Top with sliced steak and drizzle with light balsamic vinaigrette.
Macros:
Protein: 42g
Calories: 380
Carbs: 16g
Fat: 18g
Fiber: 4g
Day 3
🍽️ Meal 1: Strawberry Shortcake Protein Pudding
Meal Replacement Strawberry Shortcake Protein Pudding
1 scoop Protein Milkshake
1/4 cup plain non fat Greek yogurt
1/2 cup milk
1/4 tsp xanthan gum (optional - this gives you the thick pudding texture without additional calories)
1/3 cup strawberries
2 tbsp cool whip/whipped cream
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. Layer with berries, and whipped cream. Enjoy!
🥤 Shake Option: Strawberry Shortcake Protein Meal Replacement Shake
50g protein 385 calories 10g carbs 4g fat
2 scoops Protein Milkshake
¼ cup greek yogurt
1 cup milk
2 tbsp whipped cream
1/3 cup strawberries
2 tbsp cool whip/whipped cream
1 tbsp sweetener (optional)
Blend & top with whipped cream and enjoy!
🍽️ Meal 2:
Burger
Ingredients:
6 oz lean burger
1 bun
Olive oil spray
Salt & pepper to taste
Instructions:
Cook & enjoy with a side of vegetables.
Macros:
Protein: 42g
Calories: 390
Carbs: 32g
Fat: 14g
Fiber: 5g
Day 4
🍽️ Meal 1: Strawbery Shortcake Protein Bars
40g protein 285 calories 10g carbs 8g fat
1 scoop Protein Milkshake
1 tbsp 0 cal sweetener
1/4 cup pancake mix
1/3 cup milk
1/3 cup chopped strawberries
2 tbsp whipped crea,
DIRECTIONS: Mix ingredients into a batter. Microwave 60-90 seconds. Top 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
1/3 cup strawberries
Blend & enjoy topped with whipped cream.
🍽️ Meal 2:
Santa Fe Shrimp
Ingredients:
6 oz shrimp, peeled and deveined, marinated in Santa Fe/Cajun seasoning
1/2 cup corn salsa
1/4 avocado, sliced
1/2 cup rice, cooked
1 tbsp low fat cheese
Olive oil spray
Instructions:
Preheat the air fryer to 400°F (200°C).
Marinate the shrimp in Santa Fe seasoning for at least 30 minutes.
Spray the air fryer basket with olive oil.
Cook the shrimp in the air fryer for 8-10 minutes, shaking halfway through.
Serve the shrimp with corn salsa, avocado slices, and brown rice.
Macros:
Protein: 40g
Calories: 380
Carbs: 35g
Fat: 12g
Fiber: 7g
Day 5
🍽️ Meal 1:Blueberry Muffin Meal Replacement Shake
Blueberry Muffin Meal Replacement Shake
50g protein 300 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1 cup milk
1/3 cup blueberries
¼ tsp ground cinnamon or pie spice
1 tsp whipped cream/cool whip
Blend and enjoy!
🍽️ Meal 2:
High Protein Wrap
Ingredients:
6 oz chicken breast, or tuna
1 low cal wrap
1/4 cup avocado
1/4 cup diced tomatoes
1 tablespoon light mayo
1 tablespoon Greek yogurt
Instructions:
Combine your protein with the mayo/greek yogurt.
Prepare your wrap with all your toppings. Enjoy!
Macros:
Protein: 40g
Calories: 395
Carbs: 30g
Fat: 10g
Fiber: 4g
Day 6
🍽️ Meal 1:
Blueberry Cobbler
🍽️ Meal Option : Blueberry Cobbler
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 blueberries
DIRECTIONS:
Mix ingredients into a batter. Microwave 60-90 seconds. Top with more berries and whipped cream. Enjoy!
🥤 Shake Option: Blueberry Cobbler Meal Replacement Shake
50g protein 385 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1 cup milk
1/3 cup blueberries
1 tbsp rolled oats
Blend & enjoy topped with whipped cream.
🍽️ Meal 2:
Mediterranean Turkey Bowl
Ingredients:
6 oz ground turkey breast
1/2 cup cooked rice, potatoes, or pasta
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup crumbled feta cheese
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon dried oregano
1 tbsp greek yogurt
Olive oil spray
Instructions:
Preheat the air fryer to 400°F (200°C).
Season ground turkey breast with salt, pepper, and dried oregano.
Spray the air fryer basket with olive oil.
Cook the turkey in the air fryer for 8-10 minutes, shaking halfway through.
In a bowl, combine cooked rice, cherry tomatoes, cucumber, red onion, and feta cheese.
Add cooked turkey to the bowl.
Combine greek yogurt with olive oil and lemon juice, pour dressing in bowl and toss to combine.
Macros:
Protein: 43g
Calories: 395
Carbs: 40g
Fat: 14g
Fiber: 5g
Day 7
🍽️ Meal 1:
Strawberry Shortcake Replacement Shake
50g protein 250 calories 10g carbs 8g fat
2 heaping scoops Protein Milkshake
1 cup unsweetened almond milk
1/3 cup chopped strawberries
Whipped cream/cool whip (optional topping)
DIRECTIONS:
Blend & enjoy topped with whipped cream (optional) and crushed cookie crumble. Enjoy!
🍽️ Meal 2:
Buffalo Chicken Sandwich
Ingredients:
6 oz chicken breast, marinated in buffalo sauce
1 whole grain hamburger bun
1 tablespoon light ranch dressing
Lettuce, tomato, onion for toppings
Olive oil spray
Instructions:
Preheat the air fryer to 400°F (200°C).
Marinate chicken breast in buffalo sauce for at least 30 minutes.
Spray the air fryer basket with olive oil.
Cook the chicken in the air fryer for 10-12 minutes, flipping halfway through.
Assemble the sandwich with the bun, cooked chicken, lettuce, tomato, onion, and light ranch dressing.
Macros:
Protein: 41g
Calories: 390
Carbs: 30g
Fat: 14g
Fiber: 5g