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

Blueberry Muffin

🍽️ Meal Option 1: Blueberry Muffin

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 blueberries

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: Blueberry Muffin Meal Replacement Shake

50g protein 257 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup blueberries

1 cup milk

1/2 tsp cinnamon

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

High Protein Ceasar Salad Wraps

- ½ pound cooked protein of choice (chicken breast, turkey breast, shrimp, fish, plant alternative)

- 1/2 cup low cal caesar salad dressing (recommended: Walden Farms or Skinny Girl brands or another brand with similar macros

- 1/4 cup salad croutons, cut in half

- 1/4 cup grated parmesan cheese

- 1 Tbsp lemon juice

1/4 tsp each: garlic powder & black pepper

4 pieces green lettuce or romaine lettuce

1 serving of tortillas - any brand that are under 200 calories/serving

1. Combine the protein, caesar dressing, croutons, parmesan, lemon juice, garlic powder and black pepper.

2. Lay the tortilla out and place the lettuce on top. Scoop mixture on top.

3. Fold the tortilla lengthwise over the filling, tuck in the sides, and roll into a secure wrap. Repeat for each wrap.Slice in half and enjoy!

If meal prepping, slice wraps in half and store in an airtight container in the fridge.

Calories: 385 cal Protein: 40g Fat: 14g Carbohydrates: 28g Fiber: 3g

Tuesday

Yogurt Bark Cookies 

Meal Replacament Cookie Option

1 scoop Protein Milkshake

1/2 cup non fat Greek yogurt

1 tsp sweetener

1-2 cookies of choice (we used circus animal cookies here)

DIRECTIONS: Mix all ingredients except the cookies into a smooth batter. Place wax paper on a plate, spoon out the batter onto the plate into cookie shapes, or you can make it as a bark, and break it up after. Top with crushed cookies. Freeze for at least 30 mins until solid. Remove and enjoy!

🥤 Shake Option: Circus Animal Cookie Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1 cup milk

2 cookies of choice

Blend all ingredients & 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

Stuffed Sweet Potatoes With Chili

Ingredients:

- 4 medium sweet potatoes

- 1 lb. lean ground meat (or substitute with cooked lentils or tofu for a vegetarian option)

1 can (15 oz.) black beans, drained and rinsed

1 can (14.5 oz.) diced tomatoes, drained

1 cup corn kernels (fresh, canned, or frozen)

1 small onion, diced

2 cloves garlic, minced

1 tbsp chili powder

1 tsp cumin

Salt and pepper to taste

Optional toppings: avocado, Greek yogurt, shredded cheese, cilantro

Instructions:

1. Preheat oven to 400°F (200°C).Pierce sweet potatoes with a fork and place on a baking sheet. Bake for 45-60 minutes until tender.

2. In a large skillet, cook ground turkey (or alternative protein) over medium heat until browned and cooked through. Add diced onion and minced garlic, cooking until softened.

3. Stir in black beans, diced tomatoes, corn, chili powder, cumin, salt, and pepper. Simmer for 10 minutes to blend flavors.

4. Once sweet potatoes are cooked, split them open and fluff the flesh with a fork. Spoon chili mixture into each sweet potato.

Add desired toppings such as avocado, Greek yogurt, shredded cheese, and cilantro.

Serve hot.

Calories: 380 cal Protein: 30g Fat: 6g Carbohydrates: 50g Fiber: 10g 

Makes 4 servings.

Wednesday

Blueberry Cookie (Sugar Free Crumbl Dupe)

Meal Replacement Cookie Option

40g protein 285 calories 10g carbs 8g fat

1 scoop Protein Milkshake Cupcake Batter

2 tbsp coconut flour

2 tbsp pancake mix (any brand works, we like a protein pancake mix for added protein)

1/3 cup milk

1 tbsp sweetener

1/3 cup blueberries

DIRECTIONS: Mix all ingredients for the cookie and microwave for 90 seconds. Top with 1 tsp cool whip/whipped cream and fresh blueberries or microwave frozen berries for a blueberry pie topping.

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

🥤 Shake Option: Blueberry Cookie 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 Blueberries

1 tbsp cream cheese, cottage cheese or greek yogurt

1 tbsp crushed graham cracker

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

Popeyes Copycat Chicken Tenders

1 lb. chicken tenderloins

1 cup greek yogurt (or 1 cup milk mixed with 1 tablespoon vinegar or lemon juice)

1 cup all-purpose flour

1 tsp each:  paprika, garlic powder, onion powder, 1/2 tsp cayenne pepper (adjust to taste)Salt and pepper to taste

Cooking spray

Instructions:

1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.

2. Mix plain yogurt (or milk with vinegar or lemon juice) with a pinch of salt and pepper.

3. Marinate chicken tenderloins in the mixture for at least 30 minutes in the refrigerator.In a bowl, combine flour, paprika, garlic powder, onion powder, cayenne pepper, salt, and pepper.Dredge each chicken tenderloin in the seasoned flour mixture until well coated.Place coated chicken tenders on the prepared baking sheet, leaving space between each piece.

4. Lightly spray chicken tenders with cooking spray.

Bake for 12-15 minutes, flipping halfway through cooking, until chicken is cooked through and golden brown.Let cool slightly before serving. Enjoy with a side of your favorite vegetables. 

Calories: 315 cal Protein: 39g Fat: 4g Carbohydrates: 29g Fiber: 1g

Makes: 4 servings

Thursday

Raspberry Lemon Loaf

🍽️ Meal Option: Raspberry Lemon Loaf

285 calories 40g protein 12g carbs 8g fat

1 scoop Protein Milkshake

1/3 cup milk

1/4 cup protein pancake mix

1/3 cup milk

1 tsp lemon zest finely chopped

1/3 cup raspberries

Frosting: 1 tbsp cream cheese + 1 tbsp sweetener + 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 loaf with frosting and enjoy!

🥤 Shake Option: Raspberry Lemon Loaf Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1/3 cup raspberries 

1/2 tsp lemon zest

Blend & enjoy topped with whipped 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

Greek Cauliflower Rice Skillet

Ingredients:

1 lb. lean ground meat

1 bag cauliflower rice (any size)

1 small onion, finely chopped

2 cloves garlic, minced

1 cup cherry tomatoes, halved

1/4 cup olives

1/4 cup feta cheese, crumbled

1 tablespoon olive oil

1 tablespoon lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

Fresh parsley, chopped (for garnish)

Instructions:

1. Sauté onion and garlic in olive oil, then add ground meat and cook until browned.

2. Stir in cauliflower rice and cook until tender.Add cherry tomatoes and olives, cook until tomatoes soften.Season with oregano, salt, pepper, and lemon juice.Sprinkle with feta cheese, cover, and cook until cheese melts. Garnish with parsley before serving. Enjoy!

Macros breakdown per serving: Calories: 390 cal Protein: 40g Fat: 18g Carbohydrates: 13g Fiber: 5g

Makes 4 servings.

Friday

Meals One + Two: Strawberry Cheesecake Cup

Meal Replacement Strawberry Cheesecake Cup

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup greek yogurt or blended cottage cheese

1 cup strawberries

1 tsp cream cheese or jello cheeseake mix

2 tbsp crushed graham crackers

Blend all ingredients except strawberries. You can use the cheesecake as a dip for the berries or blend the strawberries after the batter is mixed. Enjoy!

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 Cheeseburger Pie 

1 medium onion, finely diced (about 1 cup)

8 oz. mushrooms, finely chopped (about 2 cups)

1 lb. (16 oz.) 96/4 lean ground meat

2 cloves garlic, minced

1/2 tsp salt

1/4 cup ketchup

1 tsp Worcestershire sauce

1/2 cup 2% shredded Colby jack cheese, divided

3/4 cup Bisquick baking mix

1 cuplow cal milk of choice

 1 large egg

1. Preheat oven to 400°F. Grease a pie dish (or use 8×8-inch dish or double for 9×13-inch).

2. Sauté onion, mushrooms, and garlic in skillet for 3-4 mins until tender.

3. Drain excess liquid and transfer to dish. Cook meat in skillet until no longer pink, about 4-5 mins. Stir in salt, Worcestershire sauce, and ketchup.

4. Add meat mixture to dish and toss with onions and mushrooms. Sprinkle with half the cheese. In a bowl, whisk egg, milk, and Bisquick until just combined. Pour batter over meat mixture and top with remaining cheese.

5. Bake for 25-30 mins until toothpick comes out clean. Cool for 10-15 mins before slicing.

Calories: 395 cal Protein: 40g Fat: 12g Carbohydrates: 31g Fiber: 2g

Makes 4 servings.

Saturday

Raspberry Cream Meal Replacment Shake

🥤 Shake Option: Raspberry Cream Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1 cup milk

1/4 cup greek yogurt

1/3 cup raspberries

1 drop vanilla essence

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

Chicken & Broccoli Casserole

Ingredients:

24 oz fresh/frozen steamable broccoli

1 large yellow onion, diced

24 oz sliced mushrooms

1 Tbsp olive oil

½ lb cooked chicken, cubed or shredded

1/4 cup + 2 Tbsp all-purpose flour

2.5 cups unsweetened almond/cashew milk or low-cal milk of choice

1.5 cups plain nonfat Greek yogurt

1/2 cup light mayonnaise

1 Tbsp ranch seasoning mix

1 tsp salt

1/2 tsp pepper

1/2 cup low-fat shredded cheddar cheese

Instructions:

1. Preheat oven to 350°F and grease a 9×13" dish.

2. Cook broccoli in microwave and drain.

3. Sauté onions and mushrooms in olive oil until tender. Stir in flour, then milk, and cook until thickened.

4. In a large bowl, combine yogurt, mayonnaise, ranch seasoning, salt, and pepper. Mix in mushroom mixture, broccoli, and chicken.

5. Spread mixture into dish and top with cheese. Bake for 15-20 minutes until bubbly.Cool briefly before serving.Enjoy!

Macros per serving:Calories: 400 cal Protein: 40g Fat: 12g Carbohydrates: 35g Fiber: 5g

Makes 4 servings.

Sunday

Meals One + Two: Raspbery Shortcake

🍽️ Meal Option : Raspberry Shortcake 

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 raspberries

DIRECTIONS: Mix ingredients into a batter. Microwave 60-90 seconds. Cut in half and layer with berries and whipped cream.  Enjoy!

🥤 Shake Option: Raspberry Shortcake  Meal Replacement Shake

50g protein 385 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1/3 cup raspberries

Blend & enjoy topped with whipped cream.

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

Shrimp & Asparagus One Pan Meal

1 lb. large shrimp, peeled and deveined

1 bunch asparagus, trimmed and cut into bite-sized pieces

1 tbsp olive oil

2 cloves garlic, minced

1 lemon, juiced and zested

Salt and pepper to taste

Optional: red pepper flakes

Instructions:

 Preheat oven to 400°F (200°C).Toss shrimp and asparagus with olive oil, garlic, lemon juice, lemon zest, salt, pepper, and optional red pepper flakes on a baking sheet.Bake for 10-12 minutes until shrimp are pink and opaque, and asparagus is tender.Serve hot.

Macros breakdown per serving: Calories: 240 cal Protein: 40g Fat: 6g Carbohydrates: 10g Fiber: 4g

Makes 4 Servings