How it works:
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.
🤝 For best weight loss results with our recipes, using Protein Milkshake is strongly suggested.
Three Daily Meals
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 Planning
This plan requires little no no meal prep. But you do want to meal plan.
Every evening your will plan your Protein Milkshake meal replacement recipes for the next day.
Why? Because you want to plan 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 fast food every night?
This is where reverse psychology comes into play.
If you start "fast food" every night with our fast food weight loss options, you'll stop craving it because 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.
Saturday & Sunday
On the weekend repeat any of the meals in this plan. Try to stay on plan even on weekends. If you are going to have a treat meal, make your other two meals that day Protein Milkshake recipes so your calories stay low and your protein stays high and you don't sabotage your progress.
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Monday
Meals 1 + 2
Raspberry Cheesecake Jar
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
#1. Cheesecake option:
Ingredients
Cheesecake
• 1.5 scoops Protein Milkshake Cupcake Batter
• 1/2 cup greek yogurt or blended cottage cheese
• 1/3 cup raspberries
• 1 tbsp whipped cream
Instructions
Mix ingredients until smooth. Top with chopped strawberries. Enjoy as a meal replacement daily!
#2. Shake Option:
Ingredients
• 2 scoops Protein Milkshake Cupcake Batter
• 1 cup unsweetened almond milk or water
• 1/2 cup chopped raspberries
• 1 tbsp whipped cream
Instructions
Blend & top with whipped cream. Enjoy as a meal replacement daily!
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 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 cookingChoose 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 Salad
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients:
5 oz extra lean ground chicken/turkey (93–99% lean)
2 cups romaine lettuce, chopped
1/2 cup cherry tomatoes, halved
1/4 cup cucumber, diced
1/4 cup salsa
1/4 avocado, diced
2 tbsp non-fat plain Greek yogurt
1 tbsp taco seasoning
2 tbsp corn
spray oil
Directions:
- Heat a skillet and coat with spray oil.
- Add ground turkey and taco seasoning. Cook until browned and fully cooked.
- In a large bowl, add romaine lettuce, tomatoes, and cucumber.
- Top with cooked taco meat, salsa, avocado, and Greek yogurt.
- Toss and enjoy.
Tuesday
Meals 1 + 2
Key Lime Cheesecake Bowl
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
#1. Cheesecake option:
Ingredients
Cheesecake
• 1.5 scoops Protein Milkshake Cupcake Batter
• 1/2 cup greek yogurt or blended cottage cheese
• 1/2 tsp lime zest
• 1 tbsp whipped cream
• 1 tbsp crushed graham cracker
Instructions
Mix ingredients until smooth. Top with lime zest, whipped cream and crushed graham cracker. Enjoy as a meal replacement daily!
#2. Shake Option:
Ingredients
• 2 scoops Protein Milkshake Cupcake Batter
• 1 cup unsweetened almond milk or water
• 1/2 tsp lime zest
• 1 tbsp whipped cream
• 1 tbsp crushed graham cracker
Instructions
Blend & top with whipped cream. Enjoy as a meal replacement daily!
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 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 cookingChoose 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
Sausage & Veggie Sheet Pan Dinner
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients:
2 chicken sausages (about 170 g total, fully cooked), sliced
2 cups broccoli florets
1 cup zucchini, sliced
1/2 cup red bell pepper, sliced
1 tbsp balsamic vinegar
1 tsp Italian seasoning
spray oil
Directions:
- Preheat oven to 425°F (220°C).
- Line a sheet pan with parchment paper and coat lightly with spray oil.
- Add broccoli, zucchini, and bell pepper to the pan. Spray with oil and toss with balsamic vinegar and Italian seasoning.
- Add sliced chicken sausage to the pan and spread everything into a single layer.
- Roast for 18–20 minutes, stirring halfway through, until the vegetables are tender and lightly browned.
Wednesday
Meals 1 + 2
Strawberries 'N Cream Cheesecake
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
#1. Cheesecake option:
Ingredients
Cheesecake
• 1.5 scoops Protein Milkshake Cupcake Batter
• 1/2 cup greek yogurt or blended cottage cheese
• 1/2 cup strawberries
• 1 tbsp whipped cream
Instructions
Mix ingredients until smooth. Top with whipped cream. Enjoy as a meal replacement daily!
#2. Shake Option:
Ingredients
• 2 scoops Protein Milkshake Cupcake Batter
• 1 cup unsweetened almond milk or water
• 1/2 cup strawberries
• 1 tbsp whipped cream
Instructions
Blend & top with whipped cream. Enjoy as a meal replacement daily!
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 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 cookingChoose 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 Ceasar Wrap
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients:
5 oz cooked chicken breast, sliced
1 high-protein tortilla (8–10 inch)
1 cup romaine lettuce, chopped
2 tbsp light Caesar dressing
2 tbsp grated parmesan cheese
1 tbsp plain non-fat Greek yogurt (optional, for extra creaminess)
Directions:
- In a bowl, toss the chicken, romaine, Caesar dressing, and Greek yogurt if using.
- Sprinkle in the parmesan cheese and mix well.
- Place the mixture in the center of the tortilla.
- Fold in the sides and roll tightly into a wrap.
- Slice in half and enjoy.
Wednesday
Meals 1 + 2
Lemon Muffin
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
#1. Muffin option:
Ingredients
Lemon Muffin
• 1 scoop Protein Milkshake Cupcake Batter
• 2 tbsp pancake mix (any brand)
• 1 tbsp applesauce
• 1/2 tsp lemon zest
• 2 tbsp greek yogurt
• 1 tbsp 0 cal sweetener
Icing
• 1/2 scoop Protein Milkshake
• 4 tbsp greek yogurt
Instructions
1. Mix muffin ingredients until combined into a batter and microwave for 45 seconds.
2. After your muffin is cooked, top with icing. Enjoy as a weight loss meal replacement daily!
#2. Shake Option:
Ingredients
• 2 scoops Protein Milkshake Cupcake Batter
• 1 cup unsweetened almond milk or water
• 1/2 tsp lemon zest
• 2 tbsp greek yogurt or cottage cheese
Instructions
Blend & top with whipped cream. Enjoy as a meal replacement daily!
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 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 cookingChoose 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
Cashew Chicken Stir Fry
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients:
5 oz cooked chicken breast, chopped
3 cups broccoli slaw or coleslaw mix
1/2 cup red bell pepper, sliced
2 tbsp sugar-free teriyaki sauce or coconut aminos
1 tbsp cashews, chopped
1 tsp garlic, minced
1 tsp ginger, minced (optional)
spray oil
Directions:
- Heat a large skillet and coat with spray oil.
- Add chicken, garlic, and ginger. Cook for 1–2 minutes until fragrant.
- Add broccoli slaw and red bell pepper. Stir-fry for 3–5 minutes until tender-crisp.
- Stir in teriyaki sauce and cook for 1 minute. Top with chopped cashews and serve with 1 cup cauliflower rice or 1/2 cup cooked white rice.
Thursday
Meals 1 + 2
Strawberry Cheesecake Bowl
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
#1. Cheesecake option:
Ingredients
Cheesecake
• 1.5 scoops Protein Milkshake Cupcake Batter
• 1/2 cup greek yogurt or blended cottage cheese
• 1/3 cup chopped strawberries
• 1 tbsp whipped cream
Instructions
Mix ingredients until smooth. Top with chopped strawberries. Enjoy as a meal replacement daily!
#2. Shake Option:
Ingredients
• 2 scoops Protein Milkshake Cupcake Batter
• 1 cup unsweetened almond milk or water
• 1/2 cup chopped strawberries
• 1 tbsp whipped cream
Instructions
Blend & top with whipped cream. Enjoy as a meal replacement daily!
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 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 cookingChoose 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
Egg Roll In A Bowl
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients:
- 5 oz cooked chicken breast, chopped
- 3 cups bagged coleslaw mix
- spray oil
- 2 tbsp soy sauce or coconut aminos
- 1 tsp garlic (minced)
- 1 tsp ginger (optional)
Directions:
1. Heat a pan and add oil.
2. Add chicken, garlic, and ginger.
3. Add coleslaw mix and cook 3–5 minutes until softened.
4. Stir in soy sauce.
Friday
Meals 1 + 2
Lemon Cheesecake Mousse
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
#1. Cheesecake option:
Ingredients
Cheesecake
• 1.5 scoops Protein Milkshake Cupcake Batter
• 1/2 cup greek yogurt or blended cottage cheese
• 1/2 tsp lemon zest
• 1 tbsp whipped cream
Instructions
Mix ingredients until smooth. Top with lemon zest. Enjoy as a meal replacement daily!
#2. Shake Option:
Ingredients
• 2 scoops Protein Milkshake Cupcake Batter
• 1 cup unsweetened almond milk or water
• 1/2 tsp lemon zest
• 1 tbsp whipped cream
Instructions
Blend & top with whipped cream. Enjoy as a meal replacement daily!
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 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 cookingChoose 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
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients:
- 1 bag Quest Protein Chips
- 1/3 cup plain blended cottage cheese
- 2 tbsp low-fat shredded cheese
- 3 oz cooked chicken breast
- 2 tbsp chopped onions
- 2 tsp taco seasoning
Optional Toppings:
Lime, cilantro, jalapeños, tomatoes, salsa
Directions:
1. Cook chicken in a pan with 1 tsp taco seasoning.
2. Add blended cottage cheese, shredded cheese, and 1 tsp taco seasoning to a bowl. Microwave 30–45 seconds until melted, then stir smooth.
3. Add Quest chips to a bowl. Top with chicken, cheese sauce, onions, and desired toppings.
*you can also swap out Quest chips for lettuce or sautéed vegetables.
Weight Loss Starter Bundle
Limited Time SALE
Achieve your weight loss goal in one minute a day.