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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Easy
Difficult
WEIGHT LOSS BREAKFAST CHEESECAKES
Nutrition Information
MACROS
45g protein
285 calories
8g carbs
4g fat
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Easy
Difficult
WEIGHT LOSS BREAKFAST MUFFINS
Nutrition Information
MACROS
45g protein
285 calories
8g carbs
4g fat
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Easy
Difficult
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
Easy
Difficult

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
Easy
Difficult

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
Easy
Difficult
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+
What Are The Benefits Of Protein Milkshake?
