Monday

Meals One + Two

Sugar Cookie Hot Chocolate

You can drink half of this recipe for breakfast and lunch, or just sip it throughout the day.

Ingredients:
2 scoops Protein Milkshake Sugar Cookie
1 tsp cocoa powder
1 cup milk

Total Nutrition for Meal One + Two: 100g Protein
550 Calories
18g carbs
10g fat

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

Warm Salad With White Balsamic Dressing

Use any lettuce salad base of your choice. You can also use a pre-mixed bag salad. Add chopped cucumber and red onion. Add a half cup of warm cooked chopped chicken breast or rotisserie chicken and 1/4 cup of cooked Right Rice which should be warm as well.

For the dressing mix 1/4 cup greek yogurt with 2 tbsp balsamic vinegar until smooth. Toss salad with dressing until well coated.

Tuesday

Meals One + Two

High Protein Blueberry Crumble  

Ingredients:
Blueberry filling:
1/2 cup blueberries
1 tbsp 0 calorie sweetener

Crumble:
1 scoop Protein Milkshake
1 tbsp flour
1 tbsp 0 calorie sweetener
1/2 tsp cinnamon
1 tbsp applesauce
spray oil

 1. Spray a microwave safe dish with oil add blueberries and coat them with the sweetener and microwave for 2 minutes.
 2. Combine all crumble ingredients well.
 3. Take the blueberries out of the microwave spread crumble mixture over then mmm and microwave for another 3 minutes. 

Remove & enjoy!

Total Nutrition for Meal One + Two: 100g Protein
550 Calories
18g carbs
10g fat

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

Pasta Bolognese And Garlic Bread

For the pasta bolognese: Spray a large pan with oil. Add 1/2 cup each chopped onions, celery, carrots, peppers, zucchini. Add 1-3 tbsp chopped garlic. Add 1 pound ground chicken or turkey. Add salt, pepper, and you seasonings of choice. After meat has browned, add 1 jar pasta sauce, and let simmer on low until pasta is cooked. Serve with Banza/ high protein lentil pasta.

For the garlic bread:
In a bowl combine 1/4 cup greek yogurt
1/4 cup gluten free flour (oat or chickpea flour are amazing)
1/4 tsp baking powder with a fork until ingredients form a dough

Place on a baking sheet, top with bagel seasoning (optional), and bake for 12 minutes. Remove and slice bread in half. Spray the insides with spray olive oil, add 1/2 tsp garlic powder or chopped fresh garlic and top with 1 tbsp parmesan. Return to oven for 5-7 minutes until it’s browned and serve with pasta.

Wednesday

Meals One + Two: Blueberry Pie Breakfast Muffin

Ingredients (makes one muffin):
1 scoop Protein Milkshake
1 tbsp coconut flour
1/2 tsp baking powder
1 tbsp sweetener
1/4 cup Greek yogurt or blended cottage cheese or unsweetened applesauce
1/4 cup milk
1/2 cup frozen blueberries
1/4 tsp cinnamon or pie spice

Optional toppings: whipped cream & sugar free caramel sauce

Directions:
1️⃣ Add all ingredients to a bowl and mix into a batter.
2️⃣ Grease a microwave safe cereal bowl pour batter and microwave for 1 minute 30 seconds.
3️⃣ Remove and garnish with toppings.

Total Nutrition for Meal One + Two:
100g Protein
550 Calories
18g carbs
10g fat

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

Biscuit Sandwich

1 Homemade biscuit
1 Egg
2 Chicken or Turkey
sausage patties
Store bought queso
Heat oven to 425

For the biscuit: In a bowl combine 1/4 cup greek yogurt, 1/4 cup gluten free flour (oat or chickpea flour are amazing), and 1/4 tsp baking powder with a fork until ingredients form a dough. Place on a baking sheet, top with bagel seasoning (optional), and bake for 12 minutes. You can broil for 2 minutes for a crispy crust. While the biscuit is baking, cook your egg and sausage patties on a pan. When your eggs are done top with 1-2 tbsp queso.

Remove biscuit from oven, cut open and assemble the eggs, and sausage to make your sandwich.

Thursday

Meals One + Two: Strawberry Shortcake Protein Bars

Ingredients:
1 scoop Protein Milkshake (any flavor)
1/4 cup protein pancake mix (any 🥞mix works)
1/2 cup milk
1/4 cup strawberries
1/4 cup whipped cream

 Mix protein powder, pancake mix & milk into a batter. Grease a microwave safe dish, add batter, microwave 2-3 mins until cooked, remove slice and layer with strawberries & whipped cream.
Enjoy!

Total Nutrition for Meal One + Two:
 100g Protein
550 Calories
18g carbs
10g fat

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

Mediterranean Salmon

4 servings // 390 calories 20g protein 4g carbs 14g fat
____________

1 tsp olive oil
 ¼ cup balsamic vinegar
4 cloves garlic
pressed 4 (4 ounce) fillets salmon
1 ½ teaspoons garlic salt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh basil

1. Mix oil and vinegar together in a small bowl.
2. Arrange salmon fillets in a shallow baking dish. Rub garlic over salmon, then pour oil and vinegar mixture over top, turning once to coat.
3. Season with garlic salt, then scatter cilantro and basil over top. Let sit for 10 minutes.
4. Meanwhile, set an oven rack about 6 inches from the heat source and preheat the oven's broiler. Remove salmon from marinade and shake off excess. Discard all but a few tablespoons remaining marinade.
5. Broil salmon in the preheated oven, turning once and brushing occasionally with reserved marinade up until the last 4 minutes, until fish is browned on both sides and flakes easily with a fork, 10 to 12 minutes.
6. Enjoy with a side of your favorite vegetables. Have a protein cookie dough for dessert to get your total of 40g protein in this meal.

Friday

Meals One + Two:  Snikerdoodle Shake

You can drink half of this recipe for breakfast and lunch, or just sip it throughout the day.

Ingredients:
2 scoops Protein Milkshake
1/2 tsp cinnamon
1 tsp 0 cal sweetener
1 cup milk Blend & enjoy!

Total Nutrition for Meal One + Two:
 100g Protein
550 Calories
18g carbs
10g fat

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

Skillet Shrimp Fajitas

4 servings // 410 calories 40g protein 26g carbs 10g fat
___________________

Cilantro-Lime Cream
1 cup cottage cheese
3 tablespoons chopped cilantro
2 limes
zested and juiced 1 clove garlic minced
1/2 teaspoon salt, or to taste

Fajitas
2 teaspoons fajita spice mix
1/4 teaspoon freshly ground black pepper
2 pounds large shrimp
peeled and deveined
1 onion sliced
1 green pepper sliced
1 red pepper sliced
1 lime juiced, divided
8 low carb tortillas
1 avocado - peeled, pitted, and sliced (optional)
1 cup salsa (optional)
1 bunch fresh cilantro, chopped (optional)

1. For cilantro-lime cream, place cottage in a blender. Add cilantro, zest and juice of 2 limes, garlic, and 1/2 teaspoon salt. Blend until smooth.In a large bowl or resealable plastic bag, add half of lime juice, and fajita seasoning.
2. Add shrimp and mix well to coat shrimp; set aside.Heat a large skillet over medium heat. Stir onion and peppers in, and cook, stirring frequently, until some color begins to develop on the vegetables, 3 to 5 minutes. Remove vegetables from the skillet and set aside.
3. Add shrimp to the same skillet and cook for 2 to 3 minutes. Return cooked vegetables to the skillet. Cook and stir until shrimp is opaque and pink, 2 to 3 minutes. Squeeze remaining lime juice over the skillet contents.
4. Fill warm tortillas with shrimp, peppers, and onions, and garnish with avocado slices, pico de gallo, and additional cilantro, if desired. Drizzle with cilantro-lime cream.

Enjoy!

Saturday

Meals One + Two: Cosmic Brownie

You can drink half of this recipe for breakfast and lunch, or just sip it throughout the day.

Ingredients:
1 scoop Protein Milkshake
1 tbsp coconut flour
1/2 tsp baking powder
1 tbsp cocoa powder
1 tbsp sweetener
1/4 cup applesauce
1/4 cup milk
1 tsp sprinkles

1. Grease a microwave safe bowl.
2. Mix the dry ingredients for the brownie in the bowl. Add the wet ingredients and mix into a smooth batter. Add batter to greased bowl and top with chocolate chips.
3. Microwave for one minute thirty seconds.
Enjoy!

Total Nutrition for Meal One + Two:
50g protein
10g carbs
8g fat
250 calories

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

Protein Pizza & Ranch Dip, Crispy Artichokes + Dessert Cookie Dough

Ingredients:•
 1/4 cup flour (ideally low calorie like oat, spelt or gluten free flour)
1/4 cup Greek Yogurt
1/4 tsp baking powder
1/4 cup pizza/pasta sauce
1/4 cup shredded low fat mozzarella
Optional toppings: pepperoni, veggies, etc.
Ranch Dip:
1/4 cup non-fat greek yogurt
1/2 tsp ranch seasoning

Instructions: Heat your airfryer to 370. In a bowl mix together the flour, greek yogurt, and baking powder until it forms a pizza dough. Pat the dough between your hands to spread it out or using a rolling pin on a floured surface. Place the dough in the air fryer and flip after three minutes to cook both sides. Then assemble the pizza in the air fryer by adding the sauce, cheese and toppings. Cook for an additional 7-10 minutes until it starts to lightly brown. While it’s cooking, make your ranch dip. Remove along with the artichokes and enjoy!

Sunday

Meals One + Two: Raspberry cheesecake

Ingredients:
Raspberry Cheesecake Protein Milkshake 4 scoops Protein Milkshake 10oz unsweeted vanilla almond milk 1/4 cup Raspberries 1 tsp cream cheese (optional)

Blend, top with whipped cream & 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

Viral Cottage Cheese Pizza Bowl

40g protein 410 calories 21g carbs 8g fat

____________________________
ingredients:
1 cup cottage cheese
1/2 cup marinara sauce salt + black pepper
1 tsp italian seasoning
1/2 tsp garlic powder
1/4 cup mozzarella cheese
grated 8 slices turkey pepperoni

Directions:
1. Using a blender or immersion blender, combine the cottage cheese, marinara sauce and seasonings. Blend until this becomes a creamy cottage cheese mixture
2. (If you're choosing to add veggies follow this step) In a non-stick skillet, heat the olive oil over medium heat. Add the veggies of choice. Sauté until the vegetables are slightly tender, about 2-3 minutes. Remove from heat and set aside.
3. In an individual microwave-safe bowl or in oven-safe bowls, spoon in the cottage cheese mixture.
4. Layer the sautéed vegetables, cherry tomatoes, and black olives over the pizza sauce. For an extra burst of flavor, you can sprinkle some extra Italian seasoning or crushed red pepper flakes if desired.
5. Sprinkle shredded mozzarella cheese and add turkey pepperoni on top of the Cottage Cheese Pizza Bowl. Place the bowls in the microwave for 2 minutes or in the oven/the air fryer at 400 degrees F for 5 minutes until the cheese melts and becomes gooey and irresistible.
6. Remove the Cottage Cheese Pizza Bowls from the heat, garnish with fresh basil leaves if using, and serve immediately.