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

Double Berry Muffin

🍽️ Meal Option : Double Berry Muffin

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 fresh or frozen berries

sprinkle of cinnamon

DIRECTIONS: Mix all ingredients into a batter.

Add the batter into a greased mug or cereal bowl and microwave for 60-90 seconds.

Remove, cut in half and add 1-2 tbsp cool whip/whipped cream and layer on more berries.

🥤 Shake Option: Double Berry Muffin Meal Replacement Shake

50g protein 257 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup mixed berries

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

Chicken Greek Salad

Lettuce

4-6 oz cookied chicken breast/rotisserie chicken

2-4 cups chopped veggies of choice: cucumbers, peppers, red onion, 

2 tbsp low fat feta, you can use any low fat cheese too

1-2 tsp olives

2-3 tbsp Walden Farms (any flavor) 0 calorie salad dressing

1 tsp greek seasoning: mix any of these herbs together (dried oregano, garlic powder, basil, dill, rosemary thyme.

Chop your veggies and add to a bowl alonf with your chicken. In a small bowl mix the Greek seasoning into the salad dressing. Pour over your salad. Enjoy with a side of baked fries or lavash pita bread. Enjoy!

Makes 1 serving

Macros: 400 calories- 40p/21c/15f

Tuesday

Cookies 'N Cream Muffin

🍽️ Meal Option : Cookies 'N Cream Muffin

40g protein 285 calories 25g carbs 8g fat 

1 scoop Protein Milkshake 

1/4 cup protein pancake mix

1/3 cup milk

1 oreo cookie, crumbled

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: Cookies 'N Cream Muffin Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 cup milk

1 oreo cookie, crumbled

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

Taco Bell Style Healthy Chalupas

2 Josephs Pitas

8oz Chicken Breast

21g Low fat cheese

2 tsp taco seasoning

Toppings of choice: lettuce, tomato, onion, greek yogurt

1. Season your chicken breasts with your staco seasoning,  add to air fryer on 360 degrees F for 12-15 minutes.

2. Once chicken breast is cooked, cut the chicken up into cubes and add to a bowl.

3. Now lay your pitas down flat and add to one side your sharp cheddar and mozzarella. Then your chicken mixture. Carefully fold over the side of your pita that doesn’t have anything on it

4. Now spray both sides of the outside of the pita and add to your air fryer on 400 degrees F for 5ish minutes flipping once the top side is golden.

5. Once done, remove, add your toppings and enjoy!

Makes 1 servings

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

Wednesday

Blueberry Scone Cookies

🍽️ Meal Option : Blueberry Scone Cookies

40g protein 250 calories 10g carbs 8g fat

1 scoop Protein Milkshake 

2 tbsp protein pancake mix

2 tbsp coconut flour

3 tbsp unsweetened apple sauce 

1/4 cup blueberries

DIRECTIONS: Mix all ingredients except blueberries into a dough. If it's too wet, add more protein, if too dry, add more apple sauce.  Bake at 350 for 8-10 minutes, the cookies should come out soft. Microwave the blueberries in a bowl for 1-2 minutes until they get jammy. Use a fork to mash them, and top over the cookies.  Enjoy!

🥤 Shake Option: Blueberry Scone Cookie 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 blueberries

1 mini vanilla bean scone from Starbucks

Blend & top with whipped cream and crumble your scone over your shake 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

No Cooking Grazing Dinner Plate

This can be customized to your taste. 

6-8 oz protein, chicken or turkey breast, or low cal tuna salad

2 oz low fat cheese

1 pita or lavash

2-4 tbsp hummus

2 cups chopped veggies: cucumbers, broccoli, peppers, tomatoes etc

Assemble your plate and enjoy!

1 Serving

400 calories 40g protein 20g carbs 8g fat

Thursday

Peanut Butter & Jelly Muffin

🍽️ Meal Option :Peanut Butter & Jelly Muffin

285 calories 40g protein 15g carbs 8g fat

1 scoop Protein Milkshake

1/3 cup milk

1/4 cup protein pancake mix

1 tsp sugar free peanut butter

1 tbsp sugar free jam

Mix all ingredients except peanut butter and jam, into a batter. Microwave for 60-90 seconds. Remove. In a small bowl add your peanut butter and microwave for 10 seconds unil melty/ Spread over muffin, and top with jam. Enjoy!


🥤 Shake Option: Peanut Butter & Jelly Muffin  Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1 tsp sugar free peanut butter

1 tbsp sugar free jam

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

Shrimp Stir Fry

1lb shrimp

2 bell peppers

1 yellow onion

16oz mushrooms

1 zucchini or bunch of asparagus
 
1/3 cup soy sauce

3 tbsp oyster sauce

1 tbsp corn starch

1/2 cup water

Spray a pan with oil, and add shrimp, once pick remove, and cook veggies. Once the veggies soften remove, add sauces, cornstarch, and water, once mixed in the pan add the veggies and shrimp back in. Remove after ome minute and enjoy with 1/2 cup cooked rice.

Stir fry (4 servings)
Macros for meal: 400 calories- 41p/30c/14f

Friday

Meals One + Two: Cosmic Brownie

🍽️ Meal Option : Cosmic Brownie

40g protein 28g carbs 300 calorie 5g fat

1 scoop Protein Milkshake

1/4 cup protein pancake mix

2 tsp cocoa powder

1/3 cup milk

1 tsp sprinkles

1 tsp sugar free chocolate sauce or whipped cream

Mix all ingredients into batter except the sprinkles and chocolate sauce.

Grease a large mug and microwave the batter for 60-90 seconds. Remove and top with the sugar free chocolate sauce or whipped cream and sprinkles.  Enjoy!

🥤 Shake Option: Cosmic Brownie Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1/2 cup milk

2 tsp cocoa powder

1 tsp sugar free chocolate sauce/whipped cream

sprinkles

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

Viral Lasagne Soup

1 1/2 lb lean ground meat

1 onion, diced

4-5 garlic cloves, minced

2 tsp dried basil, 2 tsp dried thyme, Kosher salt and pepper, to taste

2 (15 oz) jars marinara sauce

4 cups broth

8 oz lasagna noodles, uncooked and broken

1 cup low fat mozzarella cheese, shredded

1/2 cup parmesan cheese

1. Heat a large pot over medium-high heat. Cook the meat, mincing it with a wooden spoon.Once the meat is no longer pink, stir in the onion, garlic, basil, thyme, salt and pepper. Continue to cook, stirring occasionally, for 4-5 minutes.

2. Add the marinara sauce and allow the sauce to bubble for 6-8 minutes before adding the broth.

3.  As the soup simmers, stir in the lasagna noodles. Cook for 15 minutes, or until the pasta is cooked to al-dente.

Serve soup hot with shredded mozzarella and parmesan cheese, enjoy!.

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

Saturday

PB Chocolate Cookies

🍽️ Meal Option : PB Chocolate Cookies

40g protein 285 calories 25g carbs 8g fat 

1 scoop Protein Milkshake

2 tbsp protein pancake mix

2 tbsp coconut flour

3 tbsp unsweetened apple sauce

1 tsp sugar free chocolate chips, you can use regular chocolate chips too

 1 tsp peanut butter

DIRECTIONS: Mix all ingredients except chocolate and pb,  into a dough. If it's too wet, add more protein, if too dry, add more apple sauce. Bake at 350 for 8-10 minutes, the cookies should come out soft. Microwave the peanut butter for 10 seconds spread over the cookies and top with chocolate chips.  Enjoy!

🥤 Shake Option: PB Chocolate Cookies Meal Replacement Shake

50g protein 285 calories 10g carbs 4g fat

2 scoops Protein Milkshake 

1/3 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

Buffalo Chicken Wraps

Low-carb tortilla wraps or lavash, pita bread

6 oz Shredded chicken breast

1-2 tbsp Buffalo sauce

1 tsp Dry ranch seasoning

1/4 cup Fat-free cottage cheese or greek yogurt

Veggies of choice

1. Cook and shred chicken breast.

2. Combine cottage cheese/yogurt, buffalo sauce, and ranch dressing.

3. Stir until well combined.

4. Add shredded chicken to the sauce mixture.

5. Fill wrap with chicken mixture, and any viggies you like, and wrap up tightly.

6. Place fold side down on a hot frying pan, searing the first side, then the other.Enjoy!

 Enjoy! 

Makes 1 serving
Macros 400 calories: 38p/25c/11f

Sunday

Meals One + Two: Blueberry Cheesecake

🍽️ Meal Option : Blueberry Cheesecake

40g protein 250 calories 10g carbs 8g fat

1 scoop Protein Milkshake

1 tbsp 0 cal sweetener

1/3 cup greek yogurt

1 tsp cream cheese

1/3 tsp vinegar

1/2 cup blueberries

DIRECTIONS: Mix ingredients for the cheesecake well. Bake at 350 for 10 minutes. Top with blueberries and whipped cream. Enjoy!

🥤 Shake Option: Blueberry Cheesecake Meal Replacement Shake

50g protein 385 calories 10g carbs 4g fat

2 scoops Protein Milkshake

1 cup milk

1 tbsp cream cheese

1/3 cup blueberries

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

Pasta Primavera

1 pound  pasta (I recommend Brami or Banza brands or any brand with similar macros)

1 cup red bell pepper cut into small segments

1 cup frozen snow peas

1 cup small broccoli florets

1 cup sliced carrots

2 cups reserved pasta water

4 ounce cream cheese low-fat or nonfat

3 cloves garlic minced

1 cup sliced zucchini, halved

2 teaspoons herbs or choice (thyme, basil, oregano etc)

2 pounds chopped cooked chicken, or protein of choice 

salt and pepper

 parmesan for garnish

Instructions:

1. Cook pasta according to box directions

2. When the pasta is almost al dente, drop the red peppers, snow peas, broccoli, and carrots into the boiling water to blanche for one minute.

3. Then drain the pasta and veggies in a colander, reserving 2 cups of pasta water. Set the pasta water aside and rinse the pasta and veggies with cold water.

4. Using the same pot, place the pasta water, cream cheese, and garlic over medium heat. Bring to a simmer and whisk to create a thin smooth cream sauce.

5.  Once the sauce is completely smooth, add the pasta and blanched vegetables back to the pot. Add your cooked protein in.

6. Stir well to coat the pasta.Toss in the chopped, raw zucchini slices, and herbs. Stir to incorporate and everything is cooked.

Taste, then season with salt and pepper as needed. Serve warm or at room temperature.Enjoy!

Makes 4 servings Macros 340 calories: 36p/39c/6f