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 Ice Cream

🍽️ Meal Option 1: Banana Pudding Ice Cream 

50g protein 300 calories 15g carbs 7g fat

 1 scoop Protein Milkshake Cupcake Batter

1/2 sliced banana

1/4 tsp cinnamon

1 tbsp sweetener

1 cup cottage cheese

2 tbsp whipped cream/cool whip Nilla wafers (optional)


DIRECTIONS:
Blend protein powder, spices, banana, and cottage cheese until smooth. Freeze for 30 mins. Top with sliced bananas and whipped cream and 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

Margarita Grilled Chicken

Ingredients:

6 oz chicken breast, marinated in lime juice and garlic

1/2 cup pico de gallo

1/2 cup black beans, cooked/canned

1/2 cup steamed broccoli

½ cup cooked rice or cauliflower rice

Olive oil spray

Salt and pepper to taste

Instructions:
Preheat the air fryer to 400°F (200°C). Marinate chicken in lime juice and garlic for at least 30 minutes. Spray the air fryer basket with olive oil. Cook the chicken in the air fryer for 12-15 minutes, flipping halfway through. Serve the chicken topped with pico de gallo, alongside black beans and steamed broccoli, and rice.

Macros:
Protein: 46g
Calories: 370
Carbs: 40g
Fat: 10g
Fiber: 10g

Tuesday

Blueberry Crisp Meal Replacement Shake

Blueberry Crisp Meal Replacement Shake

2 scoops Protein Milkshake

1 cup unsweetened plant milk

1/3 cup blueberries cinnamon (optional)

1-2 crushed cookies, or toasted rolled oats (crisp topping)

1 tbsp whipped cream

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

Muffin Option: Blueberry Crisp 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, or toasted rolled oats (crisp topping)

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

Grilled Steak Salad

Ingredients:

6 oz lean steak, grilled and sliced 2 cups mixed greens

1/4 cup diced tomatoes

1/4 cup sliced cucumbers

1/4 cup shredded carrots

1 tbsp low fat cheese

1 tbsp corn

2 tablespoons light balsamic vinaigrette

Instructions:
Preheat the air fryer to 400°F (200°C). Season the steak with salt and pepper. Spray the air fryer basket with olive oil. Cook the steak in the air fryer for 8-10 minutes, flipping halfway through. Adjust time based on desired doneness. In a bowl, assemble mixed greens, tomatoes, carrots, cucumbers, and corn. Top with sliced steak and drizzle with light balsamic vinaigrette.

Macros:
Protein: 42g
Calories: 380
Carbs: 16g
Fat: 18g
Fiber: 4g

Wednesday

Meal Replacement Strawberry Shortcake Protein Pudding

Meal Replacement Strawberry Shortcake Protein Pudding

1 scoop Protein Milkshake

1/4 cup plain non fat Greek yogurt

1/2 cup milk

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

1/3 cup strawberries

2 tbsp cool whip/whipped cream

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. Layer with berries, and whipped cream. Enjoy!

🥤 Shake Option: Strawberry Shortcake 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

1/3 cup strawberries

2 tbsp cool whip/whipped cream

1 tbsp sweetener (optional)

 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

Ancho Salmon

Ingredients: 

6 oz salmon filet, seasoned with ancho chili powder, or sub for chipotle powder

1/2 cup roasted potatoes, diced

1/2 cup steamed green beans

1 tablespoon lemon juice

Olive oil spray

Salt & pepper to taste

Instructions:
Preheat the air fryer to 375°F (190°C). Season the salmon filet with ancho chili powder and lemon juice. Spray the air fryer basket with olive oil. Cook the salmon in the air fryer for 8-10 minutes, until flaky. Serve the salmon with roasted potatoes and steamed green beans.

Macros:
Protein: 42g
Calories: 390
Carbs: 32g
Fat: 14g
Fiber: 5g

Thursday

Carrot Cake Muffin

🍽️ Meal Option : Carrot Cake Muffin

40g protein 285 calories 10g carbs 8g fat

1 scoop Protein Milkshake

1 tbsp 0 cal sweetener

1/4 cup pancake mix

1/3 cup milk

2 tbsp grated carrots

¼ tsp ground cinnamon or pie spice

1 tsp chopped nuts (optional)   

DIRECTIONS: Mix ingredients into a batter. Microwave 60-90 seconds. Top with 1 tsp whipped cream. Enjoy!

🥤 Shake Option: Carrot Cake Meal Replacement Shake

50g protein 385 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk 2 tbsp grated carrots

¼ tsp ground cinnamon or pie spice

1 tsp chopped nuts (optional)

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

Santa Fe Shrimp

Ingredients:

6 oz shrimp, peeled and deveined, marinated in Santa Fe/Cajun seasoning

1/2 cup corn salsa

1/4 avocado, sliced

1/2 cup rice, cooked

1 tbsp low fat cheese

Olive oil spray

Instructions:
Preheat the air fryer to 400°F (200°C). Marinate the shrimp in Santa Fe seasoning for at least 30 minutes. Spray the air fryer basket with olive oil. Cook the shrimp in the air fryer for 8-10 minutes, shaking halfway through. Serve the shrimp with corn salsa, avocado slices, and brown rice.

Macros:
Protein: 40g
Calories: 380
Carbs: 35g
Fat: 12g
Fiber: 7g

Friday

Peach Pie Muffin

🍽️ Meal Option 1: Peach Pie Muffin 

1 scoop Protein Milkshake

1/4 cup pancake mix

1/3 cup milk

2 tbsp chopped peaches

¼ tsp ground cinnamon or pie spice

DIRECTIONS:
Mix ingredients into a batter. Microwave 60-90 seconds. Top with 1 tsp whipped cream. Enjoy!

🥤 Shake Option: Peach Pie Meal Replacement Shake

50g protein 300 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

2 tbsp chopped peaches

¼ tsp ground cinnamon or pie spice

1 tsp whipped cream/cool whip

 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

Cajun Chicken Pasta

Ingredients:

6 oz chicken breast, cut into strips

1 cup zucchini noodles (zoodles)

1/2 cup cooked pasta

1/4 cup diced tomatoes

1/4 cup sliced bell peppers

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 the chicken in the air fryer for 10-12 minutes, shaking halfway through. In a pan, sauté tomatoes and bell peppers until tender. Add Greek yogurt to the pan for a creamy sauce. Combine cooked chicken, sautéed vegetables, and sauce with cooked whole wheat pasta and zoodles.

Macros:
Protein: 42g
Calories: 395
Carbs: 30g
Fat: 10g
Fiber: 7g

Saturday

Blueberry Cobbler

🍽️ Meal Option : Blueberry Cobbler

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. Top with more berries and whipped cream. Enjoy!

🥤 Shake Option: Blueberry Cobbler Meal Replacement Shake

50g protein 385 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk 1/3 cup blueberries

1 tbsp rolled oats

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

Mediterranean Turkey Bowl

Ingredients:

6 oz ground turkey breast

1/2 cup cooked rice, potatoes, or pasta

1/2 cup cherry tomatoes, halved

1/2 cup cucumber, diced

1/4 cup red onion, finely chopped

1/4 cup crumbled feta cheese

1 tablespoon olive oil

1 tablespoon lemon juice

1 teaspoon dried oregano

1 tbsp greek yogurt

Olive oil spray

Instructions:
Preheat the air fryer to 400°F (200°C). Season ground turkey breast with salt, pepper, and dried oregano. Spray the air fryer basket with olive oil. Cook the turkey in the air fryer for 8-10 minutes, shaking halfway through. In a bowl, combine cooked rice, cherry tomatoes, cucumber, red onion, and feta cheese. Add cooked turkey to the bowl. Combine greek yogurt with olive oil and lemon juice, pour dressing in bowl and toss to combine.

Macros:
Protein: 43g
Calories: 395
Carbs: 40g
Fat: 14g
Fiber: 5g

Sunday

Circus Animal Meal Replacement Shake

🍽️ Meal Option :Circus Animal Meal Replacement Shake

50g protein 250 calories 10g carbs 8g fat

2 heaping scoops Protein Milkshake

1 cup unsweetened almond milk

Drop red/pink food coloring or you can use strawberries/raspberries for a natural color (optional)

1 tbsp crushed circus cookies (optional topping) Whipped cream/cool whip (optional topping)

DIRECTIONS:
Blend & enjoy topped with whipped cream (optional) and crushed cookie crumble. 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

Buffalo Chicken Sandwich

Ingredients:

6 oz chicken breast, marinated in buffalo sauce

1 whole grain hamburger bun

1 tablespoon light ranch dressing

Lettuce, tomato, onion for toppings

Olive oil spray

Instructions:
Preheat the air fryer to 400°F (200°C). Marinate chicken breast in buffalo sauce for at least 30 minutes. Spray the air fryer basket with olive oil. Cook the chicken in the air fryer for 10-12 minutes, flipping halfway through. Assemble the sandwich with the bun, cooked chicken, lettuce, tomato, onion, and light ranch dressing.

Macros:
Protein: 41g
Calories: 390
Carbs: 30g
Fat: 14g
Fiber: 5g