Week Two: Summer Success Meal Plan

Day

Breakfast

Lunch

Dinner

Day 1

Meal Replacement Shake

Chicken Tortellini Soup

Taco Salad

Day 2

Protein Muffin

Air Fryer Pizza

Chicken Tortellini Soup

Day 3

Protein Cheesecake

Taco Salad

Chicken Tortellini Soup

Day 4

Meal Replacement Shake

Chicken Tortellini Soup

Air Fryer Pizza

Day 5

Protein Muffin

Air Fryer Pizza

Roast Chicken Dinner

Day 6

Meal Replacement Shake

Chicken Tortellini Soup

Taco Salad

Day 7

Protein Cheesecake

Taco Salad

Chicken Tortellini Soup

Breakfast Recipes

WEIGHT LOSS MEAL REPLACEMENT SHAKES

Nutrition Information

MACROS

45g protein
285 calories
8g carbs
4g fat

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WEIGHT LOSS BREAKFAST CHEESECAKES

Nutrition Information

MACROS

45g protein
285 calories
8g carbs
4g fat

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WEIGHT LOSS BREAKFAST MUFFINS

Nutrition Information

MACROS

45g protein
285 calories
8g carbs
4g fat

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Lunch & Dinner Recipes

WEIGHT LOSS CHICKEN SOUP

Ingredients

Servings: 1
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Ingredients:

  • 4 oz (113g) chicken breast (air fried separately)
  • 1 cup low-sodium chicken broth
  • 1/2 cup water
  • 1/4 cup (20g )tortellini/ravioli or noodles of choice
  • 1 cup celery, chopped
  • 1 cup carrots and/or bell peppers, chopped
  • 1 tsp minced garlic
  • 1/4 tsp Italian seasoning
  • Salt & black pepper to taste
  • Spray oil (for air fryer)

Instructions

You can batch this recipe for convenience.

Air fry the chicken:

Preheat the air fryer to 375°F (190°C).

Spray the chicken breast with a little oil and season with salt, pepper, and Italian seasoning.

Air fry for 10-12 minutes, flipping halfway, until cooked through (165°F internal temp).

Let it rest for a few minutes, then dice or shred.

Prepare the soup:

While the chicken cooks, heat a non-stick pot over medium heat.

Add garlic, vegetables. Sauté for 2 minutes.

Pour in chicken broth, water, and tortellini. Bring to a simmer and cook for 5 minutes or until the tortellini is tender.

Stir in spinach and let it wilt for 1-2 minutes.

Combine & Serve:

Add the diced/shredded air-fried chicken to the soup.

Stir well, taste, and adjust seasoning if needed.

Nutrition

Macros (Per Serving)

  • Calories: ~398 kcal
  • Protein: 40g
  • Carbs: ~21g
  • Fat: ~8g
  • Fiber: ~6g

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WEIGHT LOSS TACO SALAD

Ingredients

Ingredients (Serves 1)

Chicken:

4 oz boneless, skinless chicken breast (~120g)

Taco spice or seasoning of choice

Salt & pepper to taste

Spray oil

Salad:

2 cups chopped romaine lettuce

¼ cup cherry tomatoes, halved

2 tbsp diced cucumber

2 tbsp diced red onion

2 tbsp black beans 

1 tbsp shredded reduced-fat cheese

1 tbsp plain nonfat Greek yogurt (as sour cream substitute)

2 tbsp  salsa

Instructions

Preheat Air Fryer: Set to 375°F (190°C).

Season the Chicken: Spray the chicken breast lightly with oil and coat it evenly with spices, salt, and pepper.

Cook in Air Fryer: Place in the air fryer basket and cook for 10-12 minutes, flipping halfway, until the internal temperature reaches 165°F (74°C). Let rest for 2 minutes, then slice or dice.

Prepare the Salad While Chicken Cooks: Chop the romaine, tomatoes, cucumber, and red onion. Add to a large bowl with the reduced portion of black beans.

Assemble the Salad: Add the cooked, sliced chicken on top. Sprinkle with shredded cheese and drizzle with Greek yogurt and salsa.

Nutrition

Macros (Per Serving)

  • Calories: ~398 kcal
  • Protein: 40g
  • Carbs: ~21g
  • Fat: ~8g
  • Fiber: ~6g

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WEIGHT LOSS AIR FRY PIZZA

Ingredients

Ingredients (Serves 1)

Crust:

1 low-carb tortilla or pita (like Mission Carb Balance,

Spray oil

Toppings:

¼ cup (28g) reduced-fat shredded mozzarella cheese

2 tbsp marinara sauce

3 oz cooked chicken breast, shredded or diced

6 turkey pepperoni slices

¼ tsp Italian seasoning

¼ tsp garlic powder

1 tbsp grated Parmesan cheese (optional)

Instructions

Instructions

Preheat Air Fryer: Set to 375°F (190°C).

Prepare the Crust: Lightly spray both sides of the tortilla with oil. Place in the air fryer for 2 minutes to crisp slightly.

Assemble the Pizza: Spread marinara sauce evenly over the tortilla, then sprinkle with shredded mozzarella. Add cooked chicken, turkey pepperoni, and seasonings.

Cook in Air Fryer: Air fry for 4-5 minutes until cheese is melted and bubbly.

• 5. Finish & Serve: Sprinkle with Parmesan (if using), slice, and enjoy!

Nutrition

Macros:

Calories: ~390 kcal

Protein: ~41g

Carbs: ~29g

Fat: ~12g

Fiber: ~7g

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Start Your Plan

100g Protein/Day

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, using Protein Milkshake is strongly suggested.

Made With Hormone Safe Ingredients For Women 40+

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