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

Banana Pudding

🍽️ Meal Option 1 : Banana Pudding

50g protein 300 calories 15g carbs 7g fat

1 scoop Protein Milkshake Cupcake Batter

1/2 sliced banana

1/4 tsp cinnamon

1 cup greek yogurt

2 tbsp shipped cream/cool whip

2 Nilla wafers (optional) 

DIRECTIONS: Mix protein powder, and greek yogurt into a smooth pudding. Layer with sliced bananas and whipped cream . Top with Nilla wafers. Enjoy!


🥤 Shake Option: Banana Pudding Meal Replacement Shake
50g protein 300 calories 10g carbs 4g fat

2 scoops Protein Milkshake

 1/2 banana

1 cup milk

1/4 tsp cinnamon

2 tbsp whipped cream & 2 Nilla Wafers (optional topping)

Blend & top with whipped cream and Nilla wafers 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

Bang-Bang Chicken and Shrimp

Ingredients:

4 oz chicken breast, cut into pieces

4 oz shrimp, peeled and deveined

1 cup mixed vegetables (bell peppers, onions, broccoli)

1/4 cup Thai chili sauce

1 tablespoon coconut milk

1/2 cup cooked brown rice

Olive oil spray

Instructions: Preheat the air fryer to 400°F (200°C). In a bowl, toss chicken and shrimp with half of the Thai chili sauce. Spray the air fryer basket with olive oil. Place chicken and shrimp in the air fryer and cook for 10-12 minutes, shaking halfway through. Meanwhile, stir-fry vegetables in a pan until tender. Mix remaining Thai chili sauce with coconut milk. Combine cooked chicken, shrimp, vegetables, and sauce. Serve over brown rice.

Macros: 
Protein: 50g
Calories: 390
Carbs: 34g
Fat: 10g
Fiber: 4g

Tuesday

Blueberry Pie Meal Replacement Shake

Blueberry Pie Meal Replacement Shake

2 scoops Protein Milkshake

1 cup unsweetened plant milk

1/3 cup blueberries cinnamon (optional)

1-2 crushed cookies (pie crust)

1 tbsp whipped cream

DIRECTIONS: Blend & enjoy as is or topped with whipped cream! 

Muffin Option: Blueberry Pie Muffin

40g protein 285 calories 15g carbs 4g fat

1 scoop Protein Milkshake

 1/3 cup milk

1/4 cup pancake mix

1/3 cup blueberries

1/4 tsp cinnamon

1-2 crushed cookies (pie crust)

Blend all ingredients, microwave for 60-90 seconds depending on the strength of your microwave. 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

Louisiana Chicken Pasta

Ingredients:

6 oz chicken breast, cut into strips

1 cup zucchini noodles (zoodles)

or ½ cup cooked pasta

1/4 cup diced tomatoes

1/4 cup sliced bell peppers

1/4 cup sliced mushrooms

1 tablespoon Cajun seasoning

1 tablespoon Greek yogurt (for sauce)

Olive oil spray

Instructions: Preheat the air fryer to 400°F (200°C). Toss chicken strips with Cajun seasoning. Spray the air fryer basket with olive oil. Cook chicken in the air fryer for 10-12 minutes, shaking halfway through. In a pan, sauté tomatoes, bell
peppers, and mushrooms until tender. Add Greek yogurt to the pan for a creamy sauce. Combine chicken, vegetables, and sauce with zoodles.

Macros:
Protein: 40g
Calories: 380
Carbs: 14g
Fat: 10g
Fiber: 5g

Wednesday

Meal Replacement Lemon Raspberry Protein Pudding

Meal Replacement Lemon Raspberry Protein Pudding

1 scoop Protein Milkshake

1/4 cup plain non fat Greek yogurt

1/2 cup milk

1/4 tsp xanthan gum (this gives you the thick pudding texture without additional calories)

1/3 cup raspberries

1/2 tsp lemon zest

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. Enjoy!

🥤 Shake Option: Raspberry Lemon 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

1/2 tsp lemon zest

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

Factory Burger

Ingredients:

8 oz lean ground beef (93% lean)

1 whole grain hamburger bun

1 slice reduced-fat Cheddar cheese

Lettuce, tomato, onion for toppings

Olive oil spray

Instructions: Preheat the air fryer to 375°F (190°C). Form ground beef into a patty and season with salt and pepper. Spray the air fryer basket with olive oil. Cook the burger patty for 8-10 minutes, flipping halfway through. Top with Cheddar cheese slice during the last minute of cooking. Assemble the burger with the bun, lettuce, tomato, and onion.

Macros:
Protein: 49g
Calories: 395
Carbs: 28g
Fat: 15g
Fiber: 4g

Thursday

Strawberry Shortcake Bars

🍽️ Meal Option : Strawberry 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 strawberries

DIRECTIONS: Mix ingredients into a batter. Microwave 60-90 seconds. Cut in half and layer 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 cup milk

1/3 cup strawberries

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

Cobb Salad

Ingredients:

6 oz cooked chicken breast,

Diced 2 cups mixed greens 1/2 avocado, sliced

1-2 sliced cooked turkey bacon, chopped

1 hard-boiled egg, chopped

1/4 cup cherry tomatoes, halved

1 tablespoon cheese (chopped/shredded/crumbled)

1 tablespoon balsamic vinaigrette

Instructions: Assemble mixed greens on a plate. Top with diced chicken, avocado, egg, cherry tomatoes, and blue cheese. Drizzle with balsamic vinaigrette.

Macros:
Protein: 47g
Calories: 380
Carbs: 18g
Fat: 21g
Fiber: 7g

Friday

Cookies & Cream Brownie

🍽️ Meal Option 1: Cookies & Cream Brownie 

50g protein 285 calories 15g carbs 7g fat

2 scoops Protein Milkshake Cupcake Batter

¼ cup water

1-2 tbsp cocoa powder

¼ tsp baking powder

2 tbsp whipped cream/cool whip

1 oreo (optional)

 DIRECTIONS: Mix protein powder, cocoa powder, and baking powder well. Slowly mix in water until it becomes a smooth batter. Microwave 20-30 seconds. It should still be gooey, and not fully cooked. Remove, topped with crushed oreo and whipped cream. Enjoy!

🥤 Shake Option: Cookies & Cream Brownie Meal Replacement Shake

50g protein 300 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1 tsp cocoa powder

2 tbsp whipped cream/cool whip

1 oreo (optional)

Blend 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

Crispy Chicken Costoletta

Ingredients:

6 oz chicken breast pounded thin

1/4 cup Panko breadcrumbs

1 tablespoon Parmesan cheese grated

1 egg white

1/2 cup steamed asparagus

1/2 cup mashed cauliflower

Olive oil spray

Instructions: Preheat the air fryer to 400°F (200°C). In a bowl, mix Panko breadcrumbs and Parmesan cheese. Dip chicken breast in egg white, then coat with breadcrumb mixture. Spray the air fryer basket with olive oil. Cook chicken for 8-10 minutes, flipping halfway through, until golden brown. Serve with steamed asparagus and mashed cauliflower.

Macros:
Protein: 44g
Calories: 390
Carbs: 18g
Fat: 12g
Fiber: 5g

Saturday

Raspberry Muffin

🍽️ Meal Option : Raspberry Muffin

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 Muffin 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

Spicy Cashew Chicken

Ingredients:

6 oz chicken breast, cut into pieces

1/2 cup mixed bell peppers, sliced

1/4 cup cashews

1 tablespoon soy sauce

1 teaspoon Sriracha sauce

1 teaspoon honey

1/2 cup cooked quinoa

Olive oil spray

Instructions: Preheat the air fryer to 400°F (200°C). Toss chicken pieces with soy sauce, Sriracha, and honey. Spray the air fryer basket with olive oil. Cook chicken for 10-12 minutes, shaking halfway through. In a pan, stir-fry bell peppers until tender. Add cashews and cooked chicken to the pan, stirring to combine. Serve over cooked quinoa.

Macros:
Protein: 48g
Calories: 395
Carbs: 28g
Fat: 16g
Fiber: 5g

Sunday

Blueberry Swirl Muffin

🍽️ Meal Option :Blueberry Swirl Muffin

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. Cut in half and layer with berries and whipped cream. Enjoy!

🥤 Shake Option: Blueberries Muffin Meal Replacement Shake
 

50g protein 385 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1/3 cup blueberries

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

Fish Tacos

Ingredients:

6 oz white fish (such as tilapia or cod)

2-3 small corn tortillas

1/2 avocado, sliced

1/4 cup shredded cabbage

1/4 cup salsa

1 tablespoon plain Greek yogurt

Lime wedges

Olive oil spray

Instructions: Preheat the air fryer to 400°F (200°C). Season fish with salt, pepper, and lime juice. Spray the air fryer basket with olive oil. Cook fish for 8-10 minutes, until flaky. Warm tortillas in the microwave or on a skillet. Assemble tacos with fish, avocado, cabbage, salsa, and Greek yogurt. Serve with lime wedges.

Macros:
Protein: 40g
Calories: 385
Carbs: 29g
Fat: 14g
Fiber: 7g