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 Muffins

🍽️ Meal Option : Blueberry Muffins

40g protein 285 calories 10g carbs 8g fat 

1 scoop Protein Milkshake

1/4 cup protein pancake mix (any brand)

1/3 cup milk

1/3 cup bluberries

sprinkle of cinnamon

DIRECTIONS: Mix ingredients into a batter.

For mini muffins add batter to greased mini muffin pan and bake at 350 for 8 minutes.

You can also add the batter into a greased mug or cereal bowl and microwave for 90 seconds.

🥤 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

dash of 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

Healthy Pizza Pockets

1 serving lavash bread

30-50g turkey pepperoni

1/4 cup pasta sauce

1/4 cup fat free mozzerella

any other low calorie toppings of choice

Cut your lavash in half. Place in the air fryer. Top  with pasta sauce, cheese, pepperoni and toppings. Add the other half of the lavash on top. Bake for 8-10 minutes. Remove and enjoy!


Makes 4 servings

Macros: 400 calories- 40p/21c/15f

Tuesday

Single Serve Lemon Loaf

🍽️ Meal Option : Single Serve Lemon Loaf

40g protein 285 calories 25g carbs 8g fat 

1 scoop Protein Milkshake 

1/4 cup protein pancake mix

1/3 cup milk

1 tbsp chopped lemon zest

1 tsp sweetener (optional)

DIRECTIONS:

1. Mix all ingredients into a batter. 

2. Grease a microwave safe mug or bowl. Add batter and microwave for 60-90 seconds (based on the strength of your microwave.) Enjoy!

🥤 Shake Option: Lemon Loaf Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup milk

1 tsp chopped lemon zest

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

In And Out Style Flying Dutchman Burger

Ingredients:

1 lb lean ground beef/chicken/turkey

Kosher salt and pepper, to taste

spray oil

4 cheese low fat slices of choice, divided

1 large yellow onion, cut into 4 x 1/2 inch thick rounds

For IN-N-OUT sauce:

1/3 cup Greek yogurt


3 tbsp relish or chopped pickles


1 tbsp sugar substitute sweetener of choice


1 tbsp white vinegar

3 tbsp ketchup

1 tsp yellow mustard

1. Start by making the sauce. In a small bowl, whisk all the sauce ingredients, then refrigerate until ready to use.

2. Sprinkle your patties with salt and pepper on both sides and set aside to reach room temp.

3. Meanwhile, preheat a large heavy-bottom skillet over medium heat. Spray with oil and cook the onion rounds until golden brown on both sides. About 2-3 minutes per side.


4.  Add 2 of the cheese slices on 2 onion rounds and set aside on a plate.

Cover to keep warm and help the cheese melt.


5. To the same preheated skillet, add the patties and cook until it start to get golden brown for about 3 minutes per side, then flip them and add the remaining cheese slices of 2 of your cooked patties. Continue to cook for 1 more minute, or just until the cheese starts to melt.


6.  Quickly assemble the burgers on a clean plate; Starting with the grilled onion without cheese as your base, stack the rest as follows: patty without cheese, the second patty with cheese, then finish off with the onion with cheese.


Serve with a drizzle of the yogurt sauce and enjoy while warm. Enjoy with a serving or air fryer baked fries.

Makes 2 servings

Macros: 425 calories- 40p/24c/8f

Wednesday

Raspberry White Chocolate Bites

🍽️ Meal Option : Raspberry White Chocolate Protein Bites

40g protein 250 calories 10g carbs 8g fat

1 scoop Protein Milkshake 

1/4 cup protein pancake mix

1/3 cup milk

1/3 cup raspberries

1 tsp white chocolate chips milk chocolate can also be used (optional)

DIRECTIONS: Mix ingredients into a smooth batter. Grease a mini muffin pan and bake for 8 minutes at 350 or pour batter into a greased mug and microwave for 60-90 seconds depending on the strength of your microwave. Enjoy!

🥤 Shake Option: Raspberry White Chocolate Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

2 tbsp whipped cream

1/3 cup raspberries

1 tsp white chocolate chips milk chocolate can also be used (optional)


Blend & top with whipped cream and chocolate 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

Pesto Chicken Bake

4 chicken breasts

2 tbsp pesto

1 whole onion, chopped

1 tablespoon minced garlic

1 cup stock

1  tablespoon cornstarch

A half a cup of jasmine rice

Tomatoes, zucchini, spinach - or any vegetables of your choice

2 ounces of shredded fat free cheese 

Spray oil in a large pan.

Chop one whole onion and sauté until onions are translucent.

Add in your garlic, onions and garlic aside on the pan.

Lghtly sear chicken breasts on both sides.

Add salt and pepper to taste.

Distribute onions and garlic around the chicken, then add bone broth, rice, cornstarch and Greek yogurt.

Make sure the rice is completely covered under broth.

Add your vegetables.Place in the oven for 25 to 30 minutes at 375°F uncovered.

 In the last five minutes of baking remove the pan and add shredded mozzarella cheese over the chicken.

Place the pan back in the oven for about five minutes until cheese is melted.

4 servings

350 calories | 39g protein | 30g carbs | 13g fat

Thursday

Banana Cream Pie Cup

🍽️ Meal Option : Banana Cream Pie Cup

285 calories 25g carbs 8g fat

1 scoop Protein Milkshake

1/3 cup blended cottage cheese or Greek yogurt

1 tsp sugar free jello pudding mix

¼ tsp cinnamon

1/2 sliced banana

Whipped cream

nilla wafers (optional)

1. Mix protein, cottage cheese/yogurt, cinnamon & jello

2. Layer with banana, whipped cream and nilla wafers & enjoy!

🥤 Shake Option: Banana Cream Pie  Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1/4 cup cottage cheese or greek yogurt

1 tsp sugar free jello pudding mix

¼ tsp cinnamon

1/2 sliced banana

Whipped cream

nilla wafers (optional)

Blend & enjoy topped with nilla wafers & 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

Chipotle Copycat Bowl

This is an easy no cook dinner, there are no specific measurements, choose your favorite Chipotle meal and replicate.

1 cup cooked protein of choice 

2 cups chopped veggies of choice: lettuce, onion, grilled peppers, etc.

1/4 cup canned beans of choice (optional)

2 tbsp greek yogurt

2 tbsp avocado or guacamole

1/2 cup cooked rice or a bowl of cooked riced cauliflower

Assemble your bowl and enjoy! You can top with 1 tbsp any low calorie dressing of choice. 

Macros for meal: 400 calories- 41p/30c/14f

Friday

Meals One + Two:  Peanut Butter Cup Muffin

🍽️ Meal Option : Peanut Butter Cup Muffin

40g protein 28g carbs 300 calorie 5g fat

1 scoop Protein Milkshake

1/4 cup protein pancake mix

1 tsp peanut butter 

1 tsp chocolate chips

1/3 cup milk

Mash the banana , then add the rest of

Mix all ingredients into batter except the peanut butter. Cook the batter by baking in a greased mini muffin pan at 350 for eight minutes. Or you can grease a mug and microwave the batter for 60-90 seconds. Microwave the peanut butter for 20 seconds until melted. Pour over your cooked muffins. Enjoy!

🥤 Shake Option: Peanut Butter Cup Muffin

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1/2 cup milk

1 tsp peanut butter

1 tsp chocolate chips

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

High Protein Macaroni Salad

1 box protein pasta (Banza or Brami brands works well)

1/2 cup Walden Farms Zero Cal Dressing of choice

2 cups chopped vegetables of choice (celery, red onion, peppers, brocoli)

Salt & Pepper to tase.

Protein options: canned tuna, rotisserie chicken, etc)

4 tbsp grated parmesean cheese

Cook pasta. Drain with cold water. Add to a bowl with chopped veggies, protein, dressing, parmsean and salt & pepper to taste. Toss well.

If you can, let it sit for a few hours so the flavors come together.

427 calories: 40p/32c/14f
 Makes 4 servings.

Saturday

Sugar Cookie Bites

🍽️ Meal Option : Sugar Cookie Bites

40g protein 285 calories 25g carbs 8g fat 

1 scoop Protein Milkshake

1 tbsp 0 calorie sweetener

1/4 cup applesauce

1/4 cup blended cottage cheese

1/4 cup coconut flour

Sprinkles

Directions:1. In a bowl add in the all ingredients for the bites. If it’s too dry add more liquid if it’s too wet add more protein powder.

2. Stir until a dough forms.

3. Scoop and roll all the dough into a ball. Coat with sprinkles. Enjoy!

Be sure to store these in the refrigerator or freezer. The bites should last up to 5 days in the refrigerator. 

🥤 Shake Option: Sugar Cookie Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup milk

1 tsp sprinkles

Blend & enjoy topped with whipped cream and more sprinkles!

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

Easy High Protein Low Calorie Ramen

1 serving instant ramen (Louts Foods is a clean brand option) make sure your serving size is under 200 calories.

1 cup of your choice veggies: chopped brocoli, carrots, peppers

Boil two cups water or stock with the veggies, once they come to a boil, add ramen along with the ramen spice mix. Remove after the noodle are cooked. Add a dash of soy sauce. Enjoy! 

Macros 400 calories: 38p/19c/11f

Sunday

Meals One + Two: Strawberry Oat Crumble

🍽️ Meal Option : Strawberry Oat Crumble

40g protein 250 calories 10g carbs 8g fat

1 scoop Protein Milkshake

2 tbsp 0 cal sweetener

3 tbsp unsweetened applesauce

1/2 cup chopped strawberries

1. Mix oats, protein, 1 tbsp sweetener and apple sauce until completely combined.

2. Chop strawberries and add to a bowl with 1 tbsp sweetener. Microwave for 2-3 minutes until soft.

3. Place 3/4 of oat mixture on a greased oven safe bowl.

4. Add strawberries.

5. Top with remaining oat mixture.6. Bake at 375 for 15-20 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

Air Fryer Salmon Dinner

1 piece salmon filet

1/2 cup sliced potatoes

1-2 cups vegetables of choice

2-3 tbsp dried herbs of choice (garlic powder, oregano, onion powder, paprika, thyme, dill etc) 

salt & pepper to taste

1. Coat the potatoes with 1/2 your spice mixture. And add to the air fryer at 400 degrees.

2. After the potatoes are cooking, coat your salmon with the other half of the spice mix. After 10 minutes add the salom into the air fryer.

3. While the salmon & potatoes cook, sautee or steam your veggie mix.

Remove the salmon and potatoes after 10 minutes, and plate with your veggies. Top with a dollop of greek yogurt (optional). Enjoy!

Makes two servings Macros 340 calories: 36p/39c/6f