Day 1
🍽️ Meal 1: Strawberry Shortcake Pudding Cup
50g protein 265 calories 10g carbs 8g fat
1/2 cup Protein Milkshake
1/2 cup plain non fat Greek yogurt
1/2 cup strawberries
Whipped cream/cool whip
Optional Topping: 1 tbsp crushed, cereal, Graham cracker, or cookie + 2 tbsp crushed dehydrated strawberries
DIRECTIONS: Mix berries, protein and yogurt into a smooth batter. Top with whipped cream, Graham cracker/cereal/cookie crump topping (optional) and more berries. Enjoy!
🍽️ Meal 2: Chipotle Bowl
Ingredients:
6 oz cooked protein: chicken/shrimp/lean ground turkey/beef (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
2 -3 small corn tortillas
1/4 cup Greek Yogurt
Salt and pepper to taste
Lime/lemon
Instructions: Assemble all ingredients in a bowl. Enjoy!
Macros: Protein: 45g Calories: 450 Carbs: 40g Fat: 12g Fiber: 10g
Day 2
🍽️ Meal 1: 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:
Pesto Chicken
4 oz cooked chicken breast
1 tbsp pesto
1/2 cup cooked protein pasta
Steamed veggies (broccoli, zucchini, bell peppers
Instructions:
1. Cook pasta according to package instructions.
2. Cook chicken in the air fryer with your seasonings of choice while pasta is cooking. Remove and cut into strips.
3. Toss grilled chicken with pesto.
4. Serve chicken over pasta with a side of steamed veggies.
Nutrition Info:40g protein | 450 calories | 30g carbs | 15g fat
Day 3
🍽️ Meal 1: Banana Pudding Ice Cream
Banana Pudding Ice Cream
1 scoop Protein Milkshake
1/2 cup blended cottage cheese
1/2 banana sliced
1/4 tsp cinnamon/pie spice
2 tbsp cool whip/whipped cream
2-4 mini nilla wafers (optional)
DIRECTIONS:
Blend banana, protein powder, cottage cheese, cinnamon until smooth (you can add more cottage cheese if needed). Freeze for 30 mins. Remove and top with optional garnishes. Enjoy!
🥤 Shake Option: Banana Pudding 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//2 cup chopped banana
2 -4 nilla wafers (optional)
Blend & top with whipped cream and enjoy!
🍽️ Meal 2:
Chicken Ceasar Wraps
4 oz grilled chicken breast
1 tortilla
2 cups romaine lettuce
1 tbsp loe cal Caesar dressing
1 tbsp Parmesan cheese
Instructions:
1. Cook chicken breast until fully cooked. Or use pre-cooked rotisserie chicken.Slice chicken into strips.
2. On a tortilla, layer romaine lettuce, chicken strips, Caesar dressing, and Parmesan cheese.
3. Roll up the tortilla and serve.
Nutrition Info:40g protein | 450 calories | 30g carbs | 15g fat
Day 4
🍽️ Meal 1: Raspberry Lemon Protein Pudding
40g protein 285 calories 10g carbs 8g fat
1 scoop Protein Milkshake
1 tbsp 0 cal sweetener
1/2 cup non fat greek yogurt
1/3 cup raspberries
1/4 cup milk
1/4 tsp Xanthan Gum (optional)
2 tbsp whipped cream (optinal)
1/2 tso lemon zest (optional)
DIRECTIONS: Mix ingredients until smooth. Enjoy!
🍽️ Meal 2:
BBQ Chicken Bowls
4 oz BBQ chicken breast
1/2 cup coleslaw (light dressing)
1/2 cup roasted potatoes/sweet potatoes (air fryer)
Instructions:
1. Preheat air fryer to 375°F (190°C).Season chicken breast with low cal BBQ sauce and air fry for 15-20 minutes or until fully cooked.
2. Slice chicken breast.In a bowl, layer coleslaw, roasted sweet potatoes, and BBQ chicken.
Nutrition Info:40g protein | 500 calories | 40g carbs | 15g fat
Day 5
🍽️ Meal 1:Chocolate Cake Meal Replacement Shake
Chocolate Cake Meal Replacement Shake
50g protein 300 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1 cup milk
1-2 tbsp cocoa powder
Optional toppings: 1 tsp whipped cream/cool whip, sprinkles
Blend and enjoy!
🍽️ Meal 2:
High Protein Pasta Salad
2 oz protein pasta
3 oz grilled chicken breast or tuna/roasted turkey/cooked shrimp
1/4 cup cherry tomatoes
1/4 cup diced cucumbers
1 tbsp peas
2 tbsp low-fat feta
1-2 tbsp low cal dressing
Instructions:
1. Cook protein pasta according to package instructions.
2.Prepare your protein of choice
3. In a large bowl, combine cooked pasta, protein, cherry tomatoes, cucumbers, and feta.Drizzle with light vinaigrette and toss to combine.
Nutrition Info:40g protein | 450 calories | 40g carbs | 10g fat
Day 6
🍽️ Meal 1:
Chocolate PB Meal Replacement Shake
50g protein 385 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1 cup unsweetned almond milk
1 tbsp PB powder
1 tbsp cocoa powder
Optional tpooings: 1 tbsp whipped cream, sugar free chocolate syrup, 1/2 tsp chopped nuts
Blend & enjoy!
🍽️ Meal 2:
Air Fryer Pepperoni Pizza
Air Fryer Pepperoni Pizza:
1 whole grain lavash or pita
1/4 cup tomato sauce
1/2 cup shredded low-fat mozzarella
10 slices turkey pepperoni
Instructions:
1. Preheat air fryer to 375°F (190°C).Spread tomato sauce evenly over the lavash or pita.
2. Sprinkle shredded mozzarella cheese over the sauce.
3. Top with turkey pepperoni slices.Air fry for 5-7 minutes until the cheese is melted and the edges are crispy. Enjoy!
Nutrition Info:40g protein | 500 calories | 40g carbs | 15g fat
Day 7
🍽️ Meal 1: Peach Pie Protein Muffin
40g protein 270 calories 10g carbs 8g fat
1 scoop Protein Milkshake
1/3 cup unsweetened almond milk
1/4 protein pancake mix (any brand)
1/2 cup chopped peaches
1/2 tsp cinnamon/pir spice
Whipped cream/cool whip (optional topping)
DIRECTIONS:
In a bowl mix all ingedients until combined. Spray a microwave safe bowl/mug with oil and pour batter in. Microwave 60-90 seconds.
Top with whipped cream (optional). Enjoy!
🍽️ Meal 2:
Spaghetti & Meatballs
2 oz protein pasta
3 oz turkey meatballs
1/2 cup marinara sauce
1 tbsp Parmesan cheese
Instructions:
1. Cook Pasta: Boil water and cook pasta according to package instructions. Drain.
2. Prepare Meatballs: Heat pre-cooked meatballs or cook raw meatballs until done.
3. Heat Sauce: Warm marinara sauce in a saucepan.
4. Combine: Toss pasta, meatballs, and sauce together.
Serve: Top with Parmesan cheese and enjoy!
Nutrition Info:40g protein | 500 calories | 40g carbs | 15g fat