Weekly Weight Loss Meal Plan
16 Week WEIGHT LOSS TRANSFORMATION Meal Plan
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.
Day 1
Breakfast: Strawberry Shortcake Pudding Cup
Lunch: Air Fryer Chicken Caesar Wrap
Recipe:
- 1 low cal tortilla
- 4 oz grilled chicken breast, sliced
- 1 cup romaine lettuce, chopped
- 2 tbsp low-fat Caesar dressing
- 1 tbsp grated Parmesan cheese
Instructions:
1. Preheat the air fryer to 375°F.
2. Lay the tortilla flat and spread the Caesar dressing evenly.
3. Add the grilled chicken slices, romaine lettuce, and Parmesan cheese.
4. Roll the tortilla tightly and place it in the air fryer.
5. Air fry for 3-5 minutes until the tortilla is crispy.
6. Slice in half and serve.
Nutrition Facts:
- Calories: 480
- Protein: 42g
- Carbohydrates: 40g
- Fat: 15g
- Fiber: 7g
Dinner: BBQ Chicken Bowl
Recipe:
- 4 oz grilled chicken breast
- 1/2 cup potatoes
- 2 tbsp sugar-free BBQ sauce
- low cal coleslaw
Instructions:
1. Preheat the air fryer to 375°F.
2. Brush the chicken breast with BBQ sauce. Season your potatoes with your choice of spices.
3. Air fry the chicken breast and potatoes for 10-12 minutes until cooked through.
4. Assemble the bowl with potatoes, coleslaw, and sliced chicken breast.
5. Drizzle extra BBQ sauce on top if desired.
Nutrition Facts:
- Calories: 490
- Protein: 45g
- Carbohydrates: 35g
- Fat: 14g
- Fiber: 6g
Day 2
Breakfast: Blueberry Glazed Donut Holes
Lunch: Air Fryer Burger
Recipe:
- 1 small bun
- 4 oz lean ground patty (you can use ground beef, turkey, chicken, or a veggie burger)
- 1 slice reduced-fat cheddar cheese
- Lettuce, tomato, and onion slices, and your toppings of choice
Instructions:
1. Preheat the air fryer to 375°F.
2. Form the ground turkey into a patty.
3. Air fry the patty for 10 minutes, flipping halfway through.
4. Add the cheddar cheese slice on top for the last 2 minutes.
5. Assemble the burger with the bun, lettuce, tomato, and onion slices.
Nutrition Facts:
- Calories: 480
- Protein: 42g
- Carbohydrates: 32g
- Fat: 18g
- Fiber: 5g
Dinner: Grilled Shrimp Skewers
Recipe:
- 8 oz shrimp, peeled and deveined
- 1 cup mixed bell peppers, chopped
- Spray oil
- 1 tbsp lemon juice
- Salt and pepper to taste
- Spices of choice: garlic powder, thyme, onion powder, paprika
Instructions:
1. Preheat the air fryer to 375°F.
2. Thread the shrimp and bell peppers onto skewers.
3. Spray lightly with oil and lemon juice, and season with spices, salt and pepper.
4. Air fry for 8-10 minutes until the shrimp are opaque and cooked through.
Nutrition Facts:
- Calories: 450
- Protein: 41g
- Carbohydrates: 12g
- Fat: 26g
- Fiber: 4g
Day 3
Breakfast: Banana Pudding Cup
Lunch: Air Fryer Chicken Tenders
Recipe:
- 4 oz chicken breast, cut into strips
- 1/2 cup whole wheat breadcrumbs
- 1 egg, beaten
- Spray oil
- Salt and pepper to taste
- frozen peas
- mashed cauliflower (optional)
Instructions:
1. Preheat the air fryer to 375°F.
2. Dip the chicken strips into the beaten egg, then coat with breadcrumbs.
3. Place the chicken strips in the air fryer basket and spray lightly with oil.
4. Air fry for 10-12 minutes, flipping halfway through, until golden brown and cooked through. Steam the peas and warm up your mashed cauliflower. Enjoy.
Nutrition Facts:
- Calories: 480
- Protein: 45g
- Carbohydrates: 28g
- Fat: 18g
- Fiber: 5g
Dinner: Air Fryer Salmon
**Recipe:**
- 4 oz salmon fillet
- Spray oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- 1 cup steamed broccoli
- 1/2 cup cooked rice
Instructions:
1. Preheat the air fryer to 375°F.
2. Spray the salmon fillet lightly with oil and season with garlic powder, paprika, salt, and pepper.
3. Air fry the salmon for 10-12 minutes until the salmon flakes easily with a fork.
4. Serve with steamed broccoli and cooked rice.
Nutrition Facts:
- Calories: 490
- Protein: 42g
- Carbohydrates: 10g
- Fat: 26g
- Fiber: 4g
Day 4
Breakfast: Cupcake Protein Bars
Lunch: Air Fryer Buffalo Chicken Wrap
Recipe:
- 1 low cal tortilla
- 4 oz grilled chicken breast, sliced
- 1/4 cup buffalo sauce
- 1/4 cup low-fat Greek yogurt
- 1 cup lettuce, chopped
Instructions:
1. Preheat the air fryer to 375°F.
2. Toss the chicken slices in buffalo sauce.
3. Lay the tortilla flat and spread Greek yogurt evenly.
4. Add the buffalo chicken slices and chopped lettuce.
5. Roll the tortilla tightly and place it in the air fryer.
6. Air fry for 3-5 minutes until the tortilla is crispy.
7. Slice in half and serve.
Nutrition Facts:
- Calories: 470
- Protein: 44g
- Carbohydrates: 35g
- Fat: 18g
- Fiber: 7g
Dinner: Air Fryer Steak and Veggies
Recipe:
- 4 oz lean steak (such as sirloin)
- 1 cup mixed vegetables (zucchini, bell peppers, onions)
- Spray oil
- Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 375°F.
2. Season the steak with salt and pepper.
3. Toss the mixed vegetables with spray oil, salt, and pepper.
4. Place the steak and vegetables in the air fryer basket.
5. Air fry for 10-12 minutes until the steak is cooked to your desired doneness and the vegetables are tender.
Nutrition Facts:
- Calories: 480
- Protein: 43g
- Carbohydrates: 12g
- Fat: 26g
- Fiber: 4g
Day 5
Breakfast: Blueberry Cobbler Muffin
Lunch: Air Fryer Tuna Melt
Recipe:
- 1 whole wheat English muffin, split
- 1 can tuna in water, drained
- 2 tbsp low-fat mayonnaise
- 1 slice reduced-fat cheddar cheese
- 1 tbsp chopped celery
- 1 tbsp chopped red onion
- sliced tomato
Instructions:
1. Preheat the air fryer to 375°F.
2. Mix the tuna, mayonnaise, celery, and red onion.
3. Spread the tuna mixture on the English muffin halves.
4. Top with cheddar cheese.
5. Air fry for 5-7 minutes until the cheese is melted and bubbly.
Nutrition Facts:
- Calories: 460
- Protein: 42g
- Carbohydrates: 30g
- Fat: 18g
- Fiber: 5g
Dinner: Air Fryer Italian Chicken Sausage with Peppers
Recipe:
- 4 oz Italian chicken sausage
- 1 cup sliced bell peppers
- 1/2 cup sliced onions
- Spray oil
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 375°F.
2. Toss the sliced bell peppers and onions with spray oil, Italian seasoning, salt, and pepper.
3. Place the chicken sausage, bell peppers, and onions in the air fryer basket.
4. Air fry for 12-15 minutes until the sausage is cooked through and the vegetables are tender.
Nutrition Facts:
- Calories: 470
- Protein: 45g
- Carbohydrates: 18g
- Fat: 22g
- Fiber: 5g
Day 6
Breakfast: Strawberry Cheesecake Cup
Lunch: Air Fryer Tacos
Recipe:
- 4 oz protein (chicken/turkey/lean beef/shrimp/tofu)
- 1 tsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
- 3 small tortillas
- 1/2 cup shredded cabbage
- 2 tbsp low-fat Greek yogurt
- 1 tbsp lime juice
Instructions:
1. Preheat the air fryer to 375°F.
2. Season your protein of choice with chili powder, cumin, salt, and pepper or taco spice.
3. Air fry the protein for 8-10 minutes until it's cooked through.
4. Warm the corn tortillas in the air fryer for 1-2 minutes.
5. Assemble the tacos with shredded cabbage, cooked tilapia, Greek yogurt, and lime juice.
Nutrition Facts:
- Calories: 460
- Protein: 41g
- Carbohydrates: 35g
- Fat: 15g
- Fiber: 6g
Dinner: Air Fryer Chicken Parmesan
Recipe:
- 4 oz chicken breast, pounded thin
- 1/2 cup breadcrumbs
- 1 egg, beaten
- Spray oil
- 1/2 cup marinara sauce
- 1/4 cup shredded low fat mozzarella cheese
- 1 tbsp grated Parmesan cheese
Instructions:
- Preheat the air fryer to 375°F.
- Dip the chicken breast into the beaten egg, then coat with breadcrumbs.
- Place the chicken breast in the air fryer basket and spray lightly with oil.
- Air fry for 10 minutes, flip, and air fry for another 5 minutes.
- Top the chicken with marinara sauce, mozzarella, and Parmesan cheese.
- Air fry for an additional 3-5 minutes until the cheese is melted and bubbly.
Nutrition Facts:
- Calories: 470
- Protein: 43g
- Carbohydrates: 22g
- Fat: 21g
- Fiber: 4g
Day 7
Breakfast: Blueberry Muffin Meal Replacement Shake
Lunch: Air Fryer Chicken Caprese Sandwich
Recipe:
- 1 small sandwich roll
- 4 oz grilled chicken breast, sliced
- 1 slice fresh mozzarella cheese
- 2 slices tomato
- 2-3 fresh basil leaves
- 1 tbsp balsamic glaze
Instructions:
- Preheat the air fryer to 375°F.
- Assemble the sandwich with grilled chicken, mozzarella cheese, tomato slices, and basil leaves.
- Place the sandwich in the air fryer and heat for 3-5 minutes until the cheese is melted.
- Drizzle balsamic glaze on top before serving.
Nutrition Facts:
- Calories: 480
- Protein: 42g
- Carbohydrates: 34g
- Fat: 18g
- Fiber: 5g
Dinner: Air Fryer Italian Chicken Sausage with Zucchini Noodles
Recipe:
- 4 oz Italian chicken sausage
- 1 cup zucchini noodles
- 1/2 cup cherry tomatoes, halved
- 1 tbsp grated Parmesan cheese
- Spray oil
- Salt and pepper to taste
Instructions:
- Preheat the air fryer to 375°F.
- Spray the sausage lightly with oil and air fry for 12-15 minutes until cooked through.
- In the last 5 minutes, add the zucchini noodles and cherry tomatoes to the air fryer basket.
- Toss the cooked zucchini noodles and cherry tomatoes with Parmesan cheese, salt, and pepper before serving.
Nutrition Facts:
- Calories: 460
- Protein: 42g
- Carbohydrates: 14g
- Fat: 26g
- Fiber: 5g