How it works:

• Three Daily Meals: You will have three meals daily. Meal one and two will be a meal replacment Protein Milkshake to ensure you get 100g protein daily at under 550 calories. 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 shake 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 bceome 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 everynight, 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.

Monday

Meals One + Two

Blueberry Protein Protein Milkshake & Bars

Option 1: Blueberry Cheesecake Protein Milkshake

4 scoops Protein Milkshake
10oz milk
1/4 cup frozen blueberries

Blend & Enjoy

Ingredients:

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

Option 2: Blueberry Protein Bars

1 scoop Protein Milkshake
2 tbsp flour
1/4 tsp baking powder
1 tbsp sweetener
2 tbsp Greek yogurt or blended cottage cheese or unsweetened applesauce
1/8 cup milk
1/4 cup frozen blueberries
1/4 tsp cinnamon or pie spice
Optional toppings: whipped cream & sugar free caramel sauce

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


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 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

Sheet Pan Quesadilla

Ingredients:
8 10-inch grain-free tortillas or gluten-free tortillas
2 cups shredded cheese
1 cup cooked chicken (rotisserie chicken makes it even easier)
1 cup sautéed pepper and onions cilantro, minced
for dipping: guacamole and salsa

1. Heat oven to 350.
2. Place half the tortillas on the bottom of the pan.
3. Layer all the toppings.
4. Cover with the other half of the tortilllas. Bake for 15 minutes until tortillas are crispy. Remove & enjoy!

Tuesday

Meals One + Two

Raspberry Cupcake Protein Milkshake

Option 1: Raspberry Cupcake

Ingredients:
Two scoops Protein Milkshake
one cup milk
1/4 cup Greek yogurt (optional)
1 tsp cream cheese or @jello cheesecake mix
1/4 cup frozen raspberries

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

DIRECTIONS: 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

Caesar Pasta Salad

Ingredients:
3 cups Banza or any protein pasta cooked 
1 cup chicken cooked
2 cups chopped romaine
Cook the pasta according to package instructions
Then drain and run under cold water to cool it down
Add to a bowl with the lettuce
For dressing use 2 tbsp ceasar salad mixxed into 1/4 cup greek yogurt and a splash of lemon.
Enjoy!

Wednesday

Raspberry Cheesecake Bowl

Option 1: Raspberry Cheesecake Bowl

Ingredients:
1/2 cup greek yogurt
2 scoops Protein Milkshake
1 tsp jello cheesecake mix or cream cheese
1/4 cup frozen mashed raspberries 

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

Mix yogurt & protein powder until blended, heat raspberries in the microwave for 45 seconds so tgey get jammy. Mash then with a fork and swirl into the cheesecake batter. Freeze for 10-30 mins.
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 Soup

Ingredients:

1/2 medium onion chopped
2 sticks celery chopped small
2 medium carrots peeled & chopped small
1 tablespoon flour
1 (1 ounce) packet ranch seasoning (I used Hidden Valley)
 4 cups chicken broth
1/4 cup Frank's Red Hot Original Sauce
1.5 pounds uncooked chicken breasts
2 ounces cream cheese 
Salt & pepper to taste


Instructions:
1. Sauté the onions, celery, and carrots for about 7 minutes with spray oil on a pan.
2. Stir in the flour and ranch seasoning, followed by the chicken broth and Frank's Red Hot.
3. Add the chicken breasts (no need to cut them up) to the pot. Increase the heat to high and bring the soup to a boil. Once it's boiling, reduce the heat so the soup is simmering. Cover with the lid slightly open, and let it cook for 12 minutes. If the chicken isn't fully submerged, you may want to flip it over halfway through cooking.
4. Take the chicken out of the pot and place it on a cutting board. Meanwhile, add the cream cheese to the soup. Cut up the chicken. It should be mostly cooked, but if it's not quite done yet, that's fine. You may need to give the cream cheese a helping hand with your spoon. Add the cut-up chicken into the soup once the cream cheese is incorporated.
5. If the chicken isn't quite cooked, let it cook for a few more minutes. Season the soup with salt & pepper as needed. Serve and garnish as desired. If you love blue cheese, you can stir some right into the soup prior to dishing it up.

Thursday

Cupcake Pancake Bowl

Option 1: Cupcake Pancake Bowl

Ingredients:
1 scoop Protein Milkshake Cupcake Batter
1/4 cup protein pancake
mix 1/2 cup milk


DIRECTIONS: Mix ingredients for the cake well. Microwave for 90 seconds. Enjoy!

Optional Protein Frosting: Mix 2 tbsp Protein Milkshake with 4 tbsp greek yogurt or blended cottage cheese. Add berries for color. 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

Nacho Platter

Ingredients:
1 bag Quest protein chips
1/2 cup low-fat cottage cheese blended or greek yogurt
1/4 cup low fat shredded cheese
1/2 cup ground, diced, or rotisserie chicken breast or soy alternative
1/4 cup chopped onions
2 tsp taco seasoning
Optional: lime, cilantro, chopped jalapenos, avocado, chopped onions, chopped tomatoes, salsa

In a pan, cook the protein with one tsp of taco seasoning. While it’s cooking blend the cottage cheese in a blender with 1 tbsp water until it’s completely smooth. Add the blended cottage cheese, shredded cheese, and one tsp taco spice to a bowl and microwave for 45 seconds until the cheese melts. Stir until smooth. Pour the Quest chips in a large bowl, top with cooked protein, cheese dip and any of your additional toppings of choice. Enjoy!

Friday

Meals One + Two:  Blueberry Pancake Bowl

Option1 : Blueberry Pancake Bowl

Ingredients:
1 scoop Protein Milkshake Cupcake Batter
1/4 cup protein pancake mix
1/2 cup milk 
1/4 tsp baking powder
1 tsp zero calorie sweetener
1/4 cup frozen strawberries

DIRECTIONS: Mix ingredients into a smooth batter. Microwave for 90 seconds. 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

Burger & Fries

1/4 cup ground chicken, turkey, low fat beef, or veggie ground alternativ

Herb mixture:
1/2 tsp each of garlic powder, onion powder, paprika

Slice 1/2 a potato into strips, add salt & pepper to taste Heat your air fryer to 370.

Toss 1/2 your herb mixture with your potato strips, salt & pepper and place in the air fryer. Mix your remaining herb mix with your ground meat to make a burger patty.
After the potatoes have cooked for seven minutes, flip the potatoes and add in your burger. Cook for another 7 minutes.
Remove and enjoy with a side of your favorite green vegetable.

Saturday

Cheesecake Brownie

Option 1: 

Ingredients:
1 scoop Protein Milkshake Cupcake Batter
1/4 cup protein pancake
mix
2 tsp cocoa powder
1 tsp cream cheese
1 tsp sweetener
1/3 cup milk

 
DIRECTIONS: Mix ingredients for the brownie well. Microwave for 90 seconds. Enjoy!

Optional Protein Frosting: Mix 2 tbsp Protein Milkshake with 4 tbsp greek yogurt or s eating blended cottage cheese, Enjoy! cheesecake

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

Sheet Pan Jambalaya

Preheat the oven to 425. On a large baking sheet, arrange one medium sliced yellow onion, 1 each sliced red, yellow, and green bell peppers, and 2 cups chicken sausage cut into coins.

Spray with olive oil and season with 1 tablespoon Creole seasoning, or to taste. Using your hands, mix everything together well.
Bake for 8 minutes, or until chicken sausage begins to brown. While the vegetables and chicken sausage are cooking, place one pound shrimp in a small bowl. Season with 1 teaspoon Creole seasoning and ½ teaspoon paprika. Stir to coat. Remove the vegetables and sausage from the oven, and add the seasoned shrimp and diced tomatoes. Mix everything together. Return everything to the oven for 6 minutes, or until the shrimp is just done.
Remove from the oven and add 4 cups steamed cauliflower rice or a package of cooked Right Rice, mixing everything together well. Serve immediately.
Enjoy!

Sunday

Meals One + Two: Strawberry Shortcake

Option 1: Strawberry Shortcake

Ingredients:
1 scoop Protein Milkshake Cupcake Batter
1/4 cup protein pancake mix
1/2 cup milk ou’ve got to try this recipe
1/4 tsp baking powder
1 tsp zero calorie sweetener
1/4 cup frozen strawberries

DIRECTIONS: Mix ingredients into a smooth batter. Microwave for 90 seconds. 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

Spaghetti & Turkey Meatballs

Preheat oven to 400ºF. Line a rimmed baking sheet with parchment paper and set aside. Into a large bowl, add 2 pounds lean ground turkey, 1/3 cup grated yellow onion, 1 1/2 tsp salt, 1/2 tsp pepper, 2 tsp garlic powder. 1 tsp dried parsley, 3/4 tsp dried basil, 1/2 tsp dried oregano. and 1 1/2 tsp worcestershire sauce.

Use your hands to gently mix everything. Form the mixture into balls about 1 1/2 inches in size and place on the baking tray. Bake 15-20 minutes until cooked through. While the meatballs are cooking boil a packet of Banza spaghetti and drain. In another pan warm up a jar of marinara sauce. Add the meatballs to the marinara sauce and then plate over your spaghetti. Sprinkle parmesan and enjoy!