Weight loss, balanced hormones, and a healthy gut are all controlled by your protein intake. Research has shown when you get 100g of protein daily, you are able to lose weight, curb hunger, stabilize blood sugar, balance your hormones, and become the healthiest version of yourself.This plan allows you to get 100g of protein in under a minute, so you don’t have to worry about grocery shopping, cooking or calorie counting.
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
Lemon Blueberry Muffin
🍽️ Meal Option : Lemon Blueberry Muffin - Sugar Free Starbucks Dupe
40g protein 285 calories 25g carbs 8g fat
1 scoop Protein Milkshake
1/4 cup protein pancake mix
1/3 cup blueberries
1/3 cup milk
1/2 tsp lemon zest finely chopped
1 tsp sweetener (optional)
DIRECTIONS: Mix milk, protein powder, lemon zest and pancake mix into a batter. Pour into a greased bowl and top with blueberries. 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!
🥤 Shake Option: Lemon Blueberry Muffin Meal Replacement Shake
50g protein 285 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1/3 cup blueberries
1/3 cup milk
1/2 tsp lemon zest finely chopped
Blend & 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
Taco Tater Tot Casserole
4 oz lean ground beef/chicken/turkey
85g frozen tater tots
Taco Seasoning to taste
1/4 cup Rotel
1/4 cup (28g) reduced fat Mexican cheese
2 tbsp lite sour cream
*optional: taco toppings of choice
How to make:
Brown beef over medium heat, drain off grease, then add taco seasoning and a splash of water. Simmer on low heat for 2-3 minutes, then stir in rotel.
Add taco mixture to an oven safe dish. then top with shredded cheese, then frozen tots.
Bake on 350 for 20-25 minutes. Tots will be golden brown once ready.Top with lettuce, sour cream, jalapeños, and any other taco toppings you like.
Makes 1 serving
Macros: 398 calories- 33p/21c/20f
Tuesday
Mini Donut Bites
🍽️ Meal Option : Old Fashioned Mini Donut Bites
40g protein 285 calories 25g carbs 8g fat
1 scoop Protein Milkshake
1/4 cup protein pancake mix
1/3 cup milk1 tbsp tsp nutmeg (cinnamon/pie spice could work but nutmeg is best)
1 tsp sweetener (optional)
DIRECTIONS:
1. Mix protein powder, pancake mix, half the nutmeg and milk into a smooth batter.
2. To make one large donut hole, grease a microwave safe bowl/mug pour batter and microwave for 90 seconds.To make mini donuts bites as pictured, grease a mini muffin pan, pour batter and bake for 8-10 mins. Mix the nutmeg
3. In a small bowl, mix the remaining nutmeg with the sweetener. After your donuts are cooked, spray them with oil so they have a coating and using a fork, toss them in the sugar/spice mix until coated. Enjoy!
🥤 Shake Option: Old Fashioned Donut Meal Replacement Shake
50g protein 285 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1/3 cup milk
1/4 tsp nutmeg (cinnamon/pie spice could work but nutmeg is best)
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
BLT Chicken Salad Wrap
1 5oz can chunk chicken breast (can also use rotisserie or chicken you cook and shred)
50g non fat plain Greek yogurt
15g bacon bits (can use crumbled pork, turkey bacon or even veggie bacon)
5 diced cherry tomatoes
50g diced onion or green onion
Handful of shredded lettuce
sprinkle of cheese
Salt & pepper to taste
1 low calorie wrap
How to make:
Drain can of chicken and add to a bowl with all ingredients- except the wrap. Mix well, salt and pepper to taste. (If prepping ahead of time, leave lettuce out until you’re eating it so it’s not soggy)
Add mixture to wrap, and roll closed.
Can also eat with lavash chips, veggies, low calorie bread, or in lettuce wraps.
Makes 1 wrap which is 1 serving
Macros: 325 calories- 39p/24c/8f
Wednesday
Strawberry Cheesecake Fluff
🍽️ Meal Option : Strawberry Cheesecake Fluff
40g protein 250 calories 10g carbs 8g fat
1 scoop Protein Milkshake
1/2 cup plain non fat Greek yogurt
2 tbsp cool whip
1/2 cup strawberries
Graham crackers
DIRECTIONS: Mix protein, yogurt and cool whip until smooth. Layer with strawberries, and top with graham crackers Enjoy!
🥤 Shake Option: Strawberry Cheesecake Meal Replacement Shake
50g protein 285 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1/2 cup milk
1/2 cup plain non fat Greek yogurt
1/2 cup strawberries
2 tbsp cool whip
Graham crackers
Blend, top with cool whip and graham cracker & 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
Chicken Parmesan Bowl
83g frozen breaded nuggets ( Kirkland brand is recommended or another brand with similar macros)
110g (1/2c) low fat cottage cheese
28g part skim mozzarella cheese
125g (1/2c) pasta sauce
2tsp grated Parmesan cheese
Garlic powder, Italian season, & salt to tasteI
Airfry nuggets, 8 minutes on 380.
While those are baking, mix cottage cheese & pasta sauce.
Once nuggets are done,cut into smaller chunks and stir into cottage cheese & sauce mix.
Microwave around 1:30, until cottage cheese is melty.
Stir in garlic powder, salt & Italian seasoning.
Top with mozzarella cheese then microwave 30-45 seconds, until cheese is melted.
To finish, sprinkle with grated Parmesan.
Pair with mine with a side of your favorite steamed veggies.
Makes 1 serving: Macros: 360 calories- 41p/23c/14f
Thursday
Blueberry Cobbler
🍽️ Meal Option : Blueberry Cobbler
285 calories 25g carbs 8g fat
1 scoop Protein Milkshake
1/4 cup protein pancake mix
1/3 cup blueberries
1/3 cup milk
DIRECTIONS: Mix milk, protein powder and pancake mix into a batter. Pour into a greased bowl and top with blueberries. 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!
🥤 Shake Option: Blueberry Cobbler Meal Replacement Shake
50g protein 285 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1/3 cup blueberries
1 cup milk
1-2 tsp granola
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
Pizza Bowl + Garlic Bread
75g chopped green bell pepper
75g chopped red bell pepper
4 oz lean ground beef/chicken/turkey
42g light mozzarella cheese
90g pizza sauce
1 Healthy Life hot dog bun
Spray butter, Italian seasoning, garlic powder
*feel free to add other pizza toppings you love (you’ll need to account for that in your macros)
Season ground meat with garlic powder & Italian seasoning and brown over medium heat.
Drain grease.
Spray a skillet with cooking spray and sauté peppers until soft, then mix in cooked meat & 90g pizza sauce. Let it simmer for a couple of minutes.Add half the mixture to an oven safe dish, and top with 14g mozzarella. Layer on rest of mixture, then 28g mozzarella and top with 6 turkey pepperoni.
Add to oven on broil for 3-4 minutes or until cheese is melted.
For garlic bread, split the hotdog bun, spray with butter and sprinkle on garlic powder.
Brown in skillet over medium heat.
Macros for meal: 430 calories- 41p/40c/14f
Macros for pizza bowl: 350 calories- 37p/22c/14f
Friday
Meals One + Two: Raspberry Cheesecake Cup
🍽️ Meal Option : Raspberry Cheesecake Cup
50g protein 10g carbs 250 calorie 5g fat
1 scoop Protein Milkshake
1/2 cup greek yogurt
1 tsp jello cheesecake mix or cream cheese
1/4 cup raspberries (frozen is ideal)
Mix yogurt & protein powder until blended, heat raspberries in the microwave for 45 seconds so they get jammy.
Mash then with a fork and swirl into the cheesecake batter.
Freeze for 10-30 mins. Enjoy!
🥤 Shake Option: Raspberry Cheesecake Meal Replacement Shake
50g protein 285 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1/2 cup milk
1/2 cup greek yogurt
1 tsp jello cheesecake mix or cream cheese
1/4 cup raspberries (frozen is ideal)
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
Cheeseburger Salad
4oz 96/4 beef
1 thin slice cheese
85g salad mix
3 cherry tomatoes
25g onion
Pickles, mustard, reduced sugar ketchup (burger toppings of choice)
Pat 4oz of 96/4 beef into a patty and season with salt, pepper & garlic powder. Grill or pan fry, add cheese then add to salad.
357 calories: 30p/28c/14f
Serve with a side of oven baked fries.
Saturday
Blueberry Bread
🍽️ Meal Option : Chocolate Strawberry Brownie
40g protein 285 calories 25g carbs 8g fat
1 scoop Protein Milkshake
1/4 cup protein pancake mix
1/3 cup strawberries
1/3 cup milk
1 tsp cocoa powder
DIRECTIONS: Mix ingredients into a smooth batter. 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!
🥤 Shake Option: Chocolate Strawberry Brownie Meal Replacement Shake
50g protein 285 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1/3 cup strawberries
1/3 cup milk
1 tsp cocoa powder
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
Crunchwrap Burger
4oz lean ground beef/turkey/chicken
1 Joseph’s lavash bread
1 slice cheese
Burger toppings of choice: lettuce, tomato, pickles, reduced sugar ketchup and mustard.
Pat out meat into a burger, add seasoning of choice, salt and pepper, and grill.
Add toppings to center of the lavash bread. Once burger is cooked, add cheese, then place on top of the toppings in the lavash.
From here you’ll fold in the sides of the lavash to wrap the burger.
Spray a skillet with cooking spray, then brown both sides of lavash burger.
Macros 325 calories: 38p/19c/11f
Sunday
Meals One + Two: Double Chocolate Muffin
🍽️ Meal Option : Blueberry Cheesecake Cup
40g protein 250 calories 10g carbs 8g fat
1 scoop Protein Milkshake
1/2 cup plain non fat Greek yogurt
2 tbsp cool whip
1/2 cup blueberries
Graham crackers
DIRECTIONS: Mix protein, yogurt and cool whip until smooth. Layer with strawberries, and top with graham crackers Enjoy!
🥤 Shake Option: Blueberry Cheesecake Meal Replacement Shake
50g protein 285 calories 10g carbs 4g fat
2 scoops Protein Milkshake
1/2 cup milk
1/2 cup plain non fat Greek yogurt
1/2 cup blueberries
2 tbsp cool whip
Graham crackers
Blend, top with cool whip and graham cracker & 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 Pasta Salad
3oz cooked chicken
56g (uncooked) Banza pasta
1 mini cucumber chopped
4 cherry tomatoes
32g Light Italian dressing
1 tsp parmesean
Cook pasta according to directions.
While it’s cooking, you can grill or pan cook your chicken with your seasonings of choice. (or airfry, instapot, etc).
Chop tomatoes and cucumber. Then, once pasta is cooked and cooled, add it to a bowl with veggies, chicken, and toss with the dressing.
Sprinkle parmesean cheese.
Macros 340 calories: 36p/39c/6f