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 Shortcake Cup

🍽️ Meal Option : Strawberry Shortcake Cup

30g protein 250 calories 12g carbs 7g fat 

1 scoop Protein Milkshake

1/4 cup protein pancake mix (any brand)

1/3 cup milk

1/3 cup fresh or frozen strawberries

whipped cream/cool whip

DIRECTIONS: Mix all ingredients into a batter.

Add the batter into a greased mug or cereal bowl and microwave for 60-90 seconds.

Remove, cut in half and add 1-2 tbsp cool whip/whipped cream and layer on more berries.

🥤 Shake Option: Strawberry Shortcake 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 (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 Meatloaf

¾ cup quick-cooking oats

¹⁄₃ cup low cal milk

1 tsp. olive oil

½ cup yellow onion, minced

2 tsp. minced garlic

2 tsp. oregano

½ tsp. crushed red pepper flakes

1 tsp. ground black pepper

1 bag (6 oz.) baby spinach, roughly chopped

1 lb. extra lean (99% fat free) ground turkey breast

1 egg, lightly beaten

1 egg white

1 Tbsp. Worcestershire sauce

2 Tbsp. ketchup

Preheat oven to 350°F. Line a small baking sheet or 8 x 8 pan with foil and spray with non-stick cooking spray.Stir together oats and milk in a bowl and set aside.

Heat olive oil in a nonstick skillet over medium heat. Add onion and cook while stirring frequently and until soft for about 5 minutes. Add garlic, oregano, crushed red pepper flakes and black pepper; cook while stirring for 1 minute.

Add baby spinach and continue cooking until wilted. Transfer to a large bowl and cool.

Once vegetables have cooled, add oat/milk mixture, ground turkey, egg, egg white and Worcestershire sauce. Mix well.

Form turkey mixture into a loaf and place on the prepared pan. Evenly spread ketchup over the top.

Bake until internal temperature reaches 170°F, approximately 50 minutes. Let rest for 5 minutes before serving.

Serve with a side of steamed  green beans and mashed cauliflower or potato.

Macros: 400 calories- 40p/21c/15f

Tuesday

Sugar Cookie Cold Brew

🥤 Shake Option: Sugar Cookie Cold Brew Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1 cup coffee/cold brew

1/2 cup milk

Blend Protein Milkshake and milk so it turns into a smooth creamer, top over your coffee of choice. Enjoy!

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

Greek Power Bowls

1 Josephs Pitas

6oz Chicken Breast cooked

21g Low fat cheese

2 cups chopped veggies of choice: (cucumbers, lettuce, tomato, onion, greek yogurt)

2 tbsp hummus

1 tsp olives (optional)

Assemble your protein, chopped veggies, and dips in a bowl. Enjoy!

Makes 1 servings

Macros: 425 calories- 40p/24c/8f

Wednesday

Raspberry Cheesecake Meal Replacment Shake

🥤 Shake Option: Raspberry Cheesecake 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 tbsp cream cheese, cottage cheese or greek yogurt

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

Air Fryer Sausage Gnocci

1 bag cauliflower gnocchi 

Oil spray

4 chicken sausage links, sliced

1 tbsp pesto

Parmesan cheese

2 cups cliced veggies of choice

Toss all ingredients together. Heat the air fryer to 400 degrees. Cook the mix for 15-20 minutes minutes until all ingredients are cooked through. Remove and enjoy!

4 Servings

400 calories 40g protein 20g carbs 8g fat

Thursday

Carrot Cake Muffin

🍽️ Meal Option: Carrot Cake Muffin

285 calories 40g protein 15g carbs 8g fat

1 scoop Protein Milkshake

1/3 cup milk

1/4 cup protein pancake mix

1 tbsp grated carrots

1/2 tsp pie spce or cinnamon

1 tsp chopped nuts optional

Frosting: 1 tbsp cream cheese + 1 tbsp sweetenrer + 1 tbsp milk

Mix all ingredients, microwave for 60-90 seconds. Remove. In a small bowl add frosting ingredients and microwave 15 seconds remove, mix well and top your muffin with frosting and enjoy!


🥤 Shake Option: Carrot Cake Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1 tbsp grated carrots

1/2 tsp pie spce or cinnamon

1 tsp chopped nuts optional

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

High Protein Low Cal Phily Cheesesteak Pasta

1 & 1/4 cup protein pasta

-Beef Mix:

- oil spray)

- 1 small onion, chopped

- 1 green bell pepper, chopped

- 1 cup sliced mushrooms

- 1 tbsp minced garlic

-  1 cup lean ground meat or sirloin (the leaner it is, the lower the calories.

Season with 1 tsp salt, pepper, paprika and chili powder

• 1/4 cup light cream cheese (I use 95% light)

• 1/3 cup fat free greek yogurt, plain

• 1/3 cup light mozzarella cheese

• 1/2 cup pasta water-

Toppings (optional):• Cilantro and Chili Flakes

1. Boil Pasta. 

2. In a pan combine onion and meat and cook until browned.

3. Add the rest of the vegetables and cook until soft.

4. Add the cheese, cooked pasta and pasta water. 

After everything is well combined, remove and enjoy!

(4 servings)
Macros for meal: 400 calories- 41p/30c/14f

Friday

Meals One + Two: Snickers Meal Replacement Shake

🥤 Shake Option:Snickers Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1 tsp cocoa powder

1 tsp peanut butter

1 tsp sugar free chocolate sauce/whipped cream

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

Low Calorie McChicken

-20 oz lean ground chicken

- 1 tbsp mustard

- 1 tsp paprika 

- 1 tsp cayenne (exclude if sensitive to spice)

- 2 tsp garlic powder

- 1 tsp onion powder

- 1 tsp salt-

 2 tsp pepper

- 1 cup corn flakes (blended with 1 tsp onion powder, 1 tsp paprika)

- low cal burger bun

- light mayo

- lettuce

INSTRUCTIONS:1. mix lean ground chicken with mustard and spices

2. form into 5-6 patties3. coat in cornflake mixture

4. place on baking tray & spray

5. bake 400f for 14-16 minutes * broil in high for 1-2 if you want it extra crispy

6. place on low cal burger bun with 1tbsp light mayo & lettuce

7. ENJOY!

427 calories: 40p/32c/14f
Makes 4 servings.

Saturday

Red Velvet Cupcake Meal Replacement Shake

🥤 Shake Option: Red Velvet Cupcake Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1 cup milk

1 tsp cocoa powder

1 drop red food coloring or 1 tbsp red berries (optional)

Blend & top with whipped cream, sprinkles 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 Teriyaki Salmon Bowl

1-2 pieces salmon
2 cup chopped veggies or choice
2 tbsp low sugar teriyaki sauce
salt/pepper

Heat the air fryer to 400 degrees. Coat the salmon in teriyaki sauce and season with salt and pepper. 

Spray veggies with oil and season with salt/pepper/.

Add salmon and veggies to air fryer and cook fo 10-15 mins until the salmon is cooked. Remove and enjoy with a side of rice/cauliflower rice.

Makes 1 serving
Macros 400 calories: 38p/25c/11f

Sunday

Meals One + Two: Strawberry Cheesecake

🍽️ Meal Option : Strawberry Cheesecake

40g protein 250 calories 10g carbs 8g fat

1 scoop Protein Milkshake

1 tbsp 0 cal sweetener

1/3 cup greek yogurt

1 tsp cream cheese

1/3 tsp vinegar

1/2 cup strawberries

DIRECTIONS: Mix ingredients for the cheesecake well. Bake at 350 for 10 minutes. Top with blueberries and whipped cream. Enjoy!

🥤 Shake Option: Strawbery Cheesecake Meal Replacement Shake

50g protein 385 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1 tbsp cream cheese

1/3 cup strawberries

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

Noodle Soup

2 cups chopped celery

2 cups chopped carrots

2 cups chopped spinack or kale

1 ½ teaspoons kosher salt

½ teaspoon ground pepper

8 cups broth

4 cups water

8 ounces protein pasta

4 cups cooked chicken/turkey breast/chopped sausage

3 tablespoons lemon juice

In a large heavy pot over medium-high heat. Add celery, carrots, salt and pepper. Cook, stirring often, until the vegetables have softened, 8 to 9 minutes.

Add broth and water to the vegetables. Increase heat to high; bring to a boil, stirring occasionally.

Reduce heat to medium-high; add pasta and cook until al dente, 9 to 10 minutes.

Reduce heat to medium-low; stir in meat, lemon juice. Cook until the meat  is warmed through, about 2 minutes. Enjoy!

Makes 4 servings Macros 340 calories: 36p/39c/6f