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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Meal #1 - Monday
Breakfast Banana Pudding
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients
1.5 scoops Protein Milkshake Cupcake Batter
1/2 cup greek yogurt or blended cottage cheese
1/4 cup chopped bananas
1 tsp crushed graham cracker or cookie
1 tbsp whipped cream
Instructions
Mix Protein Milkshake and greek yogurt/cottage cheese until smooth. Mix in the whipped cream. Top with sliced bananas. Garnish with graham cracker. Enjoy as a meal replacement daily!
Meal #2 & #3
For lunch and dinner you can choose to have another Protein Milkshake recipe, use the recipe suggested below, or have another meal of your choice that contains at least 40g or protein, is under 400 calories, and has at least 5g of fiber.
Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest take out 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 Pizza
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients
- 1 Joseph's Lavash Bread (½ sheet)
- 2 tbsp pizza sauce
- ⅓ cup fat-free mozzarella cheese
- 20 slices turkey pepperoni
- Italian seasoning
- Optional: red pepper flakes
Instructions
- Place lavash bread in the air fryer basket.
- Spread pizza sauce evenly over the top.
- Sprinkle with mozzarella cheese.
- Top with turkey pepperoni and Italian seasoning.
- Air fry at 375°F for 4-5 minutes until crispy and golden.
- Slice and serve.
Meal #1 - Wednesday
Breakfast Strawberry Cheesecake
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients
Cheesecake
1.5 scoops Protein Milkshake Cupcake Batter
1/2 cup greek yogurt or blended cottage cheese
1/2 cup chopped strawberries
1 tsp crushed graham cracker + whipped cream
Instructions
Mix Protein Milkshake and greek yogurt/cottage cheese until smooth. Top with chopped strawberries. Garnish with graham cracker and whipped cream. Enjoy as a meal replacement daily!
Meal 2 & 3
For lunch and dinner you can choose to have another Protein Milkshake recipe, use the recipe suggested below, or have another meal of your choice that contains at least 40g or protein, is under 400 calories, and has at least 5g of fiber.
Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest take out 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
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 Shawarma Bowl
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients
Chicken Shawarma
- 4.5 oz chicken breast, diced
- 1 tsp lemon juice
- ½ tsp garlic powder
- ½ tsp paprika
- ½ tsp cumin
- ¼ tsp turmeric
- Salt & pepper
Bowl
- 1 cup cauliflower rice
- 1 cup chopped romaine lettuce
- ½ cup cucumber, diced
- ½ cup tomato, diced
Garlic Yogurt Sauce
- 3 tbsp non-fat Greek yogurt
- 1 tsp lemon juice
- 1 garlic clove, minced
- Salt & pepper
Instructions
- Toss chicken with lemon juice and seasonings.
- Air fry at 400°F for 10-12 minutes or cook in a skillet until fully cooked.
- Microwave or sauté cauliflower rice until tender.
- Mix together the yogurt sauce ingredients.
- Add cauliflower rice, lettuce, cucumber, and tomato to a bowl.
- Top with chicken.
- Drizzle with garlic yogurt sauce and serve.
Meal #1 - Wednesday
Breakfast Lemon Muffin
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients
Muffin
1 scoop Protein Milkshake Cupcake Batter
2 tbsp pancake mix (any brand)
1 tbsp applesauce
2 tbsp plain greek yogurt
1/2 tsp lemon zest
1 tbsp 0 cal sweetener
Icing
1/2 scoop Protein Milkshake
4 tbsp greek yogurt
Instructions
1. Mix ingredients until combined into a batter and microwave for 45 seconds.
2. After your lemon muffin is cooked. Top with icing. Enjoy as a meal replacement daily!
Meal 2 & 3
For lunch and dinner you can choose to have another Protein Milkshake recipe, use the recipe suggested below, or have another meal of your choice that contains at least 40g or protein, is under 400 calories, and has at least 5g of fiber.
Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest take out 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
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.
Meal #1 - Thursday
Breakfast Apple Cheesecake Crisp
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients
Cheesecake
1.5 scoops Protein Milkshake Cupcake Batter
1/2 cup greek yogurt or blended cottage cheese
1/2 tsp cinnamon
1/3 cup chopped apples
1 tbsp rolled oats
1 tsp 0 calorie syrup
1 tbsp 0 cal sweetener
Instructions
Mix oats, syrup, sweetener, apples and cinnamon air fry or toast 2–4 min until golden. Mix protein, cottage cheese/yogurt until smooth. Layer with apple oat mix. Enjoy as a meal replacement daily!
Meal 2 & 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
Salmon & Veggies Sheet Pan Dinner
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients
- 5 oz salmon fillet
- 100g baby potatoes, halved
- 1 cup green beans
- Spray oil
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp paprika
- Salt & pepper
- Lemon wedges
Instructions
- Preheat oven or air fryer to 400°F.
- Toss potatoes with spray oil, garlic powder, paprika, salt, and pepper.
- Roast potatoes for 15 minutes.
- Add salmon and green beans to the pan.
- Season salmon and green beans with remaining spices.
- Spray lightly with oil spray.
- Bake another 10-12 minutes until salmon flakes easily and potatoes are tender.
- Finish with fresh lemon juice.
Meal #1 - Friday
Strawberry Pancake Bites
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Option #1. Strawberry Pancake Bites
Ingredients
• 1 scoop Protein Milkshake Cupcake Batter
• 2 tbsp buttermilk pancake mix
• 1 tbsp applesauce
• 1/4 tsp baking powder
• 2 tbsp greek yogurt
• 1 tbsp 0 cal sweetener
• 2 tbsp strawberries
Maple Icing
• 1/2 scoop Protein Milkshake
• 4 tbsp milk
• 2 tbsp 0 calorie maple syrup
Instructions
1. Mix pancake ingredients until combined into a batter, fold in strawberries, and microwave for one minute in small silicon muffin tray, pan or mug. You can also bake it at 350 for 10 minutes.
2.Top with icing. Enjoy as a weight loss meal replacement daily!
Meal 2 & 3
For lunch and dinner you can choose to have another Protein Milkshake recipe, use the recipe suggested below, or have another meal of your choice that contains at least 40g or protein, is under 400 calories, and has at least 5g of fiber.
Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest take out 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
BBQ Chicken Bowl
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Ingredients
BBQ Chicken
- 5 oz skinless rotisserie chicken breast, shredded
- 1 tbsp sugar-free BBQ sauce
Sweet Potato Fries
- 75g sweet potato, cut into fries
- Spray oil
- Salt, pepper, garlic powder
Coleslaw
- 1 cup shredded cabbage
- 2 tbsp non-fat Greek yogurt
- 1 tsp apple cider vinegar
- Salt & pepper
Instructions
1. Make the Fries
- Cut sweet potato into thin fries.
- Spray lightly with oil spray.
- Season with salt, pepper, and garlic powder.
- Air fry at 400°F for 12-15 minutes, shaking halfway through.
2. Make the Coleslaw
- Mix cabbage, Greek yogurt, vinegar, salt, and pepper.
3. Make the BBQ Chicken
- Toss shredded rotisserie chicken breast with BBQ sauce.
- Microwave or heat in a skillet until warm.
4. Assemble
- add coleslaw, sweet potato fries. BBQ chicken in a bowl and enjoy
Meal #1 - Saturday
Blueberry Lemon Muffin
40g
Protein
300
Calories
12g
Carbs
5g
Fat
<1g
Sugar
Option #1.Blueberry Lemon Muffin
Ingredients
Muffin
• 1 scoop Protein Milkshake Cupcake Batter
• 2 tbsp all purpose flour
• 1 tbsp applesauce
• 1/4 tsp baking powder
• 1/2 tsp lemon zest
• 2 tbsp greek yogurt
• 1 tbsp 0 cal sweetener
• 2 tbsp blueberries
Icing
• 1/2 scoop Protein Milkshake
• 4 tbsp greek yogurt/blended cottage cheese
Instructions
1. Mix muffin ingredients until combined into a batter and microwave for one minute in small pan or mug.
2.Top with icing & whipped cream. Enjoy as a weight loss meal replacement daily!
Option #2. Blueberry Lemon Muffin Shake
Ingredients
• 2 scoops Protein Milkshake Cupcake Batter
• 1 cup unsweetened almond milk or water
• 1/2 tsp lemon zest
• 1/3 cup frozen blueberries
• 1 tbsp whipped cream
Instructions
Blend & top with whipped cream. Enjoy as a meal replacement daily!
Meal 2 & 3
For lunch and dinner you can choose to have another Protein Milkshake recipe, use the recipe suggested below, or have another meal of your choice that contains at least 40g or protein, is under 400 calories, and has at least 5g of fiber.
Try new healthy recipes if you can, and if life gets in the way, try to choose the healthiest take out 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
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.