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

Blueberry Cake Protein MilkShake

Blueberry Cake Protein Milkshake

4 scoops Protein Milkshake
10 oz  unsweetened plant milk
1/4 cup frozen blueberries

Blend & Enjoy

Ingredients:

Total Nutrition for Meal One + Two:100g Protein 550 Calories 18g carbs 10g fat

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

Air Fryer Garlic Butter Shrimp

Ingredients:
1 pound large shrimp peeled, deveined, tails on
Oil spray
½ teaspoon kosher salt
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon black pepper
2 tsp unsalted butter
2 cloves garlic minced
2 teaspoons lemon juice fresh squeezed
½ teaspoon garlic powder
½ teaspoon kosher salt
¼ teaspoon red pepper flakes

Optional
1 tablespoon fresh chopped parsley

Instructions:
Place the shrimp in a large bowl and add the olive oil, salt, garlic powder, onion powder, and black pepper, toss to coat.
Preheat the air fryer to 400°F. Spray the basket of the air fryer with olive oil spray.
Place the shrimp into the air fryer in a single layer, you may need to cook in batches.
Air fry for 6 minutes or until the shrimp is pink, curled, and opaque. Repeat with the remaining shrimp. While the shrimp are cooking, melt the butter in a small skillet or saucepan over medium-low heat.
Add the garlic and cook until fragrant, about 30 seconds.
Take the pan off the heat and whisk in the lemon juice, garlic powder, salt, red pepper flakes, and parsley.
Enjoy with your favorite side of vegetables.

Tuesday

Blueberry Cheesecake Cup

Meal 1 & 2 Blueberry Cheesecake Cup 

Ingredients:
2 scoops Protein Milkshake
1/2 cup geek yogurt
1/4 cup blueberries
1 tsp cream cheese or jello cheesecake mix

DIRECTIONS: Freeze for 20 minutes to get an ice cream mouth feel or enjoy immediately!

Meal 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 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

Air Fryer Buffalo Chicken Zucchini Skins

Ingredients:
2 large zucchini, about 9 ounces each olive oil spray
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon paprika

Buffalo Chicken Stuffing:
7 ounce shredded skinless chicken breasts, from rotiserie chicken or make in slow cooker
1 ounce 1/3 less fat cream cheese, softened
1/4 cup Franks hot sauce, plus more for drizzling on top
1/4 cup light Blue Cheese or Ranch Dressing
2 tablespoons chopped scallions

instructions
Combine the cream cheese and hot sauce together in a medium bowl until smooth. Add the chicken.
Cut zucchini in half lengthwise; then cut in half to give you 8 pieces. Scoop out the pulp on each piece, leaving a 1/4-inch shell on all sides (save pulp for another use)
Place zucchini skins on a work surface. Spray both sides with olive oil then season both sides with salt, then cut side with garlic powder and paprika. Cook 350F in batches for 8 minutes, until tender-crisp.
Place 3-4 tablespoons buffalo chicken inside each skin, dividing equally. Cook until cheese is melted, about 2 minutes longer. Serve right away each drizzled with 1/2 tablespoon blue cheese dressing topped with scallions for garnish.Serve hot.

Wednesday

Strawberry Shortcake Muffin

Strawberry Shortcake Muffin

Ingredients:
1 scoop Protein Milkshake Cupcake Batter
1/4 cup protein pancake mix
1/3 cup milk
1/4 cup strawberries

DIRECTIONS: Mix ingredients into a smooth batter. Microwave for 90 seconds. 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

Air Fryer Salmon with Maple Soy Glaze

Ingredients:

1 tsp pure maple syrup
3 tbsp reduced sodium soy sauce, or gluten-free soy sauce
1 tbsp sriracha hot sauce
1 clove garlic, smashed
4 salmon fillets, skinless (6 oz each)

Instructions:
Combine maple syrup, soy sauce, sriracha and garlic in a small bowl, pour into a gallon sized resealable bag and add the salmon.
Marinate 20 to 30 minutes, turning once in a while. Lightly spray the basket with oil.
Remove the fish from the marinade, reserving and pat dry with paper towels.
Place the fish in the air fryer, in batches, air fry 400F 7 to 8 minutes, or longer depending on thickness of the salmon.
Meanwhile, pour the marinade in a small saucepan and bring to a simmer over medium-low heat and reduce until it thickens into a glaze, 1 to 2 minutes.
Spoon over salmon just before eating. Serve with your favorite veggies. 

Thursday

Zero Sugar Raspberry Coffee Cake

Option 1: Zero Sugar Raspberry Coffee Cake Protein Milkshake

Ingredients:
2 scoops Protein Milkshake
10oz milk
1/ cup raspberries

DIRECTIONS: Blend and top with more raspberries & whipped cream. Enjoy!

Option 2: Zero Sugar Raspberry Coffee Cake

Ingredients:
1 scoop Protein Milkshake
1/4 cup protein pancake mix (any 🥞mix works)
1/3 cup milk
1/4 cup raspberries
1/4 cup whipped cream

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

Air Fryer Baked Pasta

Ingredients:
½ tsp Butter melted
1 Tablespoon Oil
2 Teaspoons Chilli Flakes
1 Teaspoon Oregano Seasoning
6 Cloves Garlic finely chopped
1 green pepper cut into 2 inch sticks
150 Gram Mushroom quartered
150 Grams Raw Banza Protein Pasta
300 Grams Red Pasta Sauce
250 Grams Water
½ Cup Grated Mozzarella Cheese
2 Tablespoons Chopped Basil Leaves
1 Teaspoon Salt
1 Teaspoon Black Pepper freshly ground

Instructions:
Add butter, oil, chilli flakes, oregano seasoning, garlic, green, mushroom, raw pasta, red pasta sauce, salt, pepper and sugar to a 7-inch round pan and mix.
Ensure the pan is Air Fryer friendly. Add water and mix lightly. Ensure the pasta is submerged under the water.
Wrap the pan with aluminium foil, and cover the base as well so it is more secure. Covering only the rim with foil might cause it to come off in the air fryer.
Bake at 180C for 45 minutes. Uncover the foil, and mix well. If the pasta feels dry, add 2-3 tablespoons of water and mix.
Sprinkle cheese and chopped basil on top and bake at 200C for 3-4 minutes or until the cheese melts. Enjoy!

Friday

Meals One + Two:  Raspberry Cheesecake Protein Pudding

Option1 : Raspberry Cheesecake Protein Pudding

Ingredients:
1 scoop Protein Milkshake
1/3 cup blended cottage cheese or Greek yogurt
1 tsp sugar free jello pudding mix
1/2 cup raspberries
Whipped cream Nilla wafers (optional)

DIRECTIONS:1. Mix protein, cottage cheese/yogurt, pudding mix, and raspberries until smooth.

2. Layer with more berries, whipped cream and nilla wafers & enjoy!

Option 2: Raspberry Cheesecake Protein Milkshake

1 scoop Protein Milkshake
1/3 cup blended cottage cheese or Greek yogurt
1 cup milk
1/4 cup raspberries
1 tsp sugar free jello pudding

Blend & 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

Air Fryer Chicken Tenders

Ingredients  
12 chicken tenders , (1 1/4 lbs)
2 large eggs, beaten
1 teaspoon kosher salt
black pepper, to taste
1/2 cup seasoned breadcrumbs*
1/2 cup seasoned panko*
olive oil spray
lemon wedges, for serving

Instructions:
Season chicken with salt and pepper.
Place egg in a shallow bowl. In a second shallow bowl, combine the bread crumbs and panko.
Dip chicken in the egg, then into the breadcrumb mixture and shake off excess and place on a large dish or cutting board.
Spray both sides of the chicken generously with oil.
Preheat air fryer to 400F. In batches, cook the chicken 5 to 6 minutes on each side, until the chicken is cooked through and crispy and golden on the outside.
Serve with lemon wedges.

Saturday

Blueberry Bread

Option 1: Blueberry Bread

Ingredients:
1 scoop Protein Milkshake Cupcake Batter
1/4 cup protein pancake mix
1/3 cup milk
1/4 cup blueberries

DIRECTIONS:

Mix ingredients into a smooth batter. Microwave for 90 seconds. Enjoy!

Optional Protein Frosting: Mix 2 tbsp Protein Milkshake with 4 tbsp greek yogurt or blended cottage cheese. Add berries for color. Enjoy!

Option 2: Blueberry Bread Protein Milkshake

Ingredients:2 scoops Protein Milkshake
10oz milk
1/4 cup blueberries

DIRECTIONS: Blend and top with more blueberries & 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

Air Fryer Spinach Cottage Cheese Dip

Ingredients:
150 grams frozen chopped spinach
1 cup cottage cheese
½ tablespoon olive oil
½ teaspoon garlic powder
¼ teaspoon onion powder
salt and black pepper to taste
¼ cup red bell pepper chopped, optional
2 tablespoon cheese of choice shredded

Instructions: 
Preheat your air fryer to 400°F. Defrost your spinach.You can also place your frozen spinach package in a bowl of warm water or microwave for about 2-3 minutes.

Once your spinach is defrosted, using a cheese cloth, paper towel or a small strainer to squeeze out any excess water.
Add your cottage cheese, olive oil and spices to a food processor or high-powered blender and blend until smooth. Pour your blended cottage cheese mixture into a greased oven safe 8-oz ramekin, add your spinach and chopped red bell pepper and mix until evenly distributed.
Top with shredded cheese. Air fry for 5 minutes or until to cheese begins to brown. Dish will be HOT when you remove it.
Serve with pita, chips, crackers or veggies and enjoy!

Sunday

Meals One + Two: Double Chocolate Muffin

Option 1: Double Chocolate Muffin

Ingredients:
1 scoop Protein Milkshake Cupcake Batter
1/4 cup protein pancake mix
1 tsp cocoa powder
1/3 cup milk
1 tbsp chocolate chips

DIRECTIONS:
Mix ingredients into a smooth batter. Microwave for 90 seconds. Enjoy!

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

Crock Pot Shrimp Boil

Ingredients: 
1 ½ pounds red potatoes, quartered
1 small head of garlic, cloves removed and peeled
2 bay leaves
6 cups water
¼ cup Old Bay seasoning
1 Tablespoon hot sauce (like Franks)
1 Tablespoon fresh squeezed lemon juice
1 pound smoked Andouille sausage, sliced
3 ears corn, shucked and sliced into thirds
2 pounds raw shrimp, tails removed
lemon wedges, for serving
1 tbsp butter, melted (optional)
3 Tablespoons fresh minced parsley (optional)

Instructions
1. Add the potatoes, garlic cloves and bay leaves to the bottom of a 6 quart oval slow cooker. Note: for a stronger garlic flavor, smash the garlic slightly before adding.
2. Pour the water, Old Bay seasoning, hot sauce and lemon juice on top of the potatoes and stir. Cover and cook on high for 2 hours.
3. Add the sliced sausage and corn to the slow cooker and cook on high for another 2 to 3 hours, or until the potatoes are soft and corn is cooked through.
4. Add the shrimp to the slow cooker, gently stir, cover and cook on high for about 15 minutes or until the shrimp becomes pink and cooked through – shrimp cooks very quickly in the crock pot when it is on high. You don’t want to over cook or the shrimp might become rubbery.
5. Drain most of the juices. Pour melted butter on top of the shrimp boil and sprinkle the top with fresh chopped parsley.
6. You can serve straight from the slow cooker or transfer the shrimp boil (using a slotted spoon) to a serving platter or serving dishes. If serving this way, I wouldn't add the melted butter until you've transferred it over to your serving platter.