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.
How it works:
- Three Daily Meals: You will have three meals daily. Meal one and two will be a meal replacment Protein Milkshake to ensure you get 100g protein daily at under 550 calories. Meal three will give you the freedom to eat the foods you crave while still enjoying weight loss results.
- Meal One & Two. Every evening your will prepare your Protein Milkshake meal replacement shake for the next day. Why? Because you want to be prepped 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 bceome 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 pizza every night? This is where reverse psychology comes into play. If you start eating pizza everynight, you'll stop craving it becuase 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.
Monday
Meals One + Two
Chocolate Chip Cookies Or Chocolate Chip Cookie Meal Replacement Protein Milkshake
Option 1: Chocolate Chip Cookie Meal Replacement Protein Milkshake
Ingredients:
4 scoops Protein Milkshake
10 oz milk or chocolate milk
1 tsp cocoa powder
Optional: top with whipped cream & 1 tsp chocolate chips
Blend & enjoy!
Total Nutrition for Meal One + Two:100g Protein 550 Calories18g carbs10g fat
Option 2: Chocolate Chip Protein Cookies
Ingredients:
2 scoops Protein Milkshake
1.5 tbsp coconut flour
2-4 tbsp milk
1 tbsp chocolate chips
1. Mix all of your ingredients together until smooth
2. Coat a microwave safe dish with some non-stick cooking spray
3. Pour your mix in
4. Microwave for 45 secs
Enjoy!
Meal Three
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 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 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
Loaded Baked Potato
Cook a potato in the oven or microwave. After it’s fully cooked, slice it in half and top with chopped cooked chicken breast or chicken/turkey bacon, greek yogurt, steamed broccoli, store bought queso, or low cal cheese and chopped green onions.
Return the potato to the oven for 5-10 minutes or microwave for 1 minute to warm the fillings. Season with salt and pepper.
Tuesday
Meals One + Two
Zero Sugar Raspberry Coffee Cake Or Raspberry Cake Meal Replacement Protein Milkshake
Option 1: Raspberry Coffee Cake Protein Milkshake
Ingredients:
4 scoops Protein Milkshake
10 oz milk or chocolate milk
1/4 cup frozen raspberries
drop vanilla essence
Blend & enjoy!
Total Nutrition for Meal One + Two:100g Protein 550 Calories 18g carbs 10g fat
Option 2: Raspberry Coffee Cake
Ingredients:
1 scoop Protein Milkshake (any flavor)
1/4 cup protein pancake mix (any mix works)
1/2 cup milk
1/4 cup raspberries
1/4 cup whipped cream
Mix protein powder, pancake mix & milk into a batter. Grease a microwave safe dish, add batter, top with raspberries and microwave 2-3 mins until cooked, remove layer with raspberries & whipped cream. Enjoy!
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 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 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
Shrimp Fried Rice
In a large pan, add spray oil, diced carrots (fresh or frozen) and saute until soft. Add 1 tsp garlic and 1 cup shrimp until shrimp turn pink, about 2 minutes. Add 1/2 cup cooked ric and 1/4 cup frozen peas, Season with soy sauce, salt, pepper and garnish with green onions. You can also include an egg.
Wednesday
Sugar Cookie Meal Replacement Protein Milkshake or Sugar Cookie Bites
Option 1: Sugar Cookie Meal Replacement Protein Milkshake
Ingredients:
4 scoops Protein Milkshake
10 oz milk
1 tsp sprinkles
Blend & enjoy!
Total Nutrition for Meal One + Two:100g Protein 550 Calories18g carbs10g fat
Option 2: Sugar Cookie Bites
Ingredients:
1/3 cup Protein Milkshake
1/2 tsp 0 calorie sweetener
1/4 cup apple sauce
2 tbsp coconut flour
Sprinkles & a few drops red food coloring (optional)
In a bowl add in the all ingredients for the bites. If it’s too dry add more liquid if it’s too we’d add more coconut flour. Stir until a dough forms. Scoop and roll all the dough into a ball.
Coat with Optional Protein Frosting: Mix 2 tbsp Protein Milkshake with 4 tbsp greek yogurt or blended cottage cheese.
Enjoy!
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 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 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
One Pan Burrito Bowl
Saute onions with spray oil, add chopped chicken breast or lean steak. Once meat is browned (it doesn’t need to be cooked through), push it to the side. add a can of drained chopped tomatoes, and a can of drained back beans, along with taco spice seasoning. Bring to a simmer, then cover and reduce heat to low.
Cook for 5-10 minutes. Sprinkle with low fat cheese, and garnish with chopped cilantro, green onions, and greek yogurt or light sour cream.
Thursday
Meals One + Two: Pumpkin Cheesecake Shake
Ingredients:
2 scoops Protein Milkshake Cupcake Batter
1 tbsp pumpkin puree
1 cup milk
1/4 tsp cinnamon pie spice
1 tbsp cream cheese
1/3 cup greek yogurt/cottage cheese
blend & enjoy as a meal replacement
Total Nutrition for Meal One + Two:
100g Protein
550 Calories
18g carbs
10g fat
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 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 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
Rotisserie Chicken Noodle Soup
In a large pot saute one chopped onion, 3 chopped carrots, and 3 chopped cloves of garlic with spray oil for 2-3 minutes. Then add two cups of shredded rotisserie chicken, and eight cups chicken stock, and a generous pinch of salt and pepper. Bring to a simmer, turn down the heat to low, cover and cook for 20 minutes. Bring a medium pot of water to a boil and cook the Banza pasta to al dente (about 8 minutes). Add the cooked pasta to the soup and continue cooking for an additional ten minutes. Remove and serve with your fresh chopped herbs of your choice
Friday
Meals One + Two: Caramel Apple Cheesecake Cup
Ingredients:
Cheesecake Layer
1 scoop Protein Milkshake cupcake batter
1/3 cup blended cottage cheese
1 tbsp zero calorie sweetener
1/4 tsp cinnamon or pie spice
1 tbsp cream cheese or jello sugar free cheesecake mix
Apple Layer
1/2 cup chopped apple
1 tbsp zero calorie sweetener
1/4 tsp cinnamon or pie spice
Topping sugar free caramel syrup whipped cream
1. In a microwave safe bowl mix apples, cinnamon, 1 tbsp sweetener and microwave for 2 mins.
2. In another bowl combine cheesecake layer
3. Remove the cooked apple mix. Layer apples, cheesecake mix, whipped cream and caramel.
Enjoy!
Total Nutrition for Meal One + Two:
100g Protein
550 Calories
18g carbs
10g fat
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 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 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
Chicken Parmesan Casserole
Preheat oven to 375. Boil 1 package of Banza pasta just a little less than al dente. Drain cooked pasta and toss it back into the pot with a jar of marinara sauce, 1/2 cup shredded mozzarella, and 1/4 cup grated parmesan. Take 4 chicken breasts and spray them with oil, coat with a mixture of grated parmesan, Italian spice mix, and salt and pepper. Cook them on a greased pan or in an air fryer over medium heat so the cheese doesn’t burn.
After they are cooked slice the strips into smaller bite size pieces. Lightly grease a casserole dish. Add 1/2 of the pasta and sauce mixture, top with half of the chicken strips, add remaining pasta and sauce mixture, top with the rest of the chicken. Top with 1/2 cup mozzarella, and bake and bake uncovered for 25 minutes.
Saturday
Meals One + Two: Strawberry cheesecake shortcake
Ingredients:
1 scoop Protein Milkshake
1/4 c blended cottage cheese
1 tbsp flour
1 tsp baking powder
1 tbsp sweetener
1 handful strawberries
Mix everything in a blender until smooth. Pour into a microwave safe dish. You can add chocolate chips if you’d like. Microwave for 1 min 30 sec. Remove & top with whipped cream and more strawberries.
Enjoy as breakfast, a meal replacement, or snack.
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 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 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 Flatbread Pizza
Use any low carb wrap. Bake wrap in oven at 375 for five minutes. Remove and top with 1 tbsp sugar free bbq sauce, 1/2 cup shredded rotisserie chicken or chopped chicken breast tossed in 1 tbsp sugar free bbq sauce, 1/2 cup shredded low fat mozzarella, thinly sliced red onions, and chopped cilantro (optional).
Bake for 5-10 minutes at 450 until crust is golden brown and toppings are bubbly. Serve with a side of your choice of vegetables.
Sunday
Meals One + Two: High Protein PSL Cold Foam
Ingredients:
4 scoops Protein Milkshake
1 cup coffee
1/2 cup milk
1/4 tsp pie spice or cinnamon
whipped cream
1. Mix all ingredients but the whipped cream in a shaker bottle or blender.
2. Whip whipped cream in a small bowl.
3. Pour drink in a glass and top with cold foam whipped cream.
Enjoy!
Total Nutrition for Meal One + Two:
100g Protein
550 Calories
18g carbs
10g fat
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 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 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
Fish Tacos
In a large bowl, combine 3 cups shredded green cabbage, 1/2 cup diced red onion, 1/2 cup low fat sour cream, 1 lime juiced, and 1/4 tsp salt. Chill until ready to serve. In a bowl, add 2 tbsp taco or fajita seasoning. Season 4 tilapia fillets on both sides with the seasoning mix. Over medium-high heat, cook 2 fillets at a time for 8 minutes, flipping halfway.
Repeat for the remaining fillets. Using a fork, break apart the fillets into bite-size pieces. Right before serving, heat low carb tortillas in the pan over high heat. Remove from the pan and assemble the tacos with the cabbage slaw and tilapia. Garnish with cilantro and lime juice. Enjoy with a side of steamed or sauteed green vegetables.