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

Meal 1 & Meal Two Options:

Option 1
Blueberry Cheesecake Protein Milkshake 

Difficulty level: EASY

Convenience level: Best

Nutrition: 50g Protein 250 Calories 7g fat 10g carbs

Recipe:
2 scoops Protein Milkshake
10 oz milk
blueberries

Option 2: Blueberry Cheesecake 

Difficulty level: MEDIUM

Convenience level: Great

Nutrition:

40g protein 285 calories 10g carbs 8g fat

1 scoop Protein Milkshake Cupcake Batter
1 tbsp cream cheese
1/3 cup greek yogurt or 1/3 cup blended cottage cheese
1/3 tsp vinegar
1 tbsp sweetener
blueberries

DIRECTIONS: Mix ingredients for the cheesecake well. Bake at 350 for 20 minutes. Enjoy!  

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

DIY - Difficulty level: HARD
 
Convenience level: Medium

You create your own recipe that includes 40g protein under 400 calories.

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

High Protein Mexican Chicken Salad

Ingredients:
Ingredients:
1 Organic Rotiesserie chicken
1/4 cup of jarred queso or fat free cheese
1/2 cup Black Beans
1/2 cup Chopped red peppers
1/2 cup of corn
1/2 cup chopped cilantro
1/2 Hass Avocado ( Diced)
Chili Lime Greek yogurt sauce:
1 cup of greek yogurt
1 Lime
1/2 tsp of Salt, Pepper, Garlic powder, Onion powder, Cumin, Chili powder

Instructions:

1. In a small bowl add your ingredients for the chili lime yogurt sauce, mix and set aside.
2. In a large bowl add in all your chicken salad ingredients, mix in the yogurt sauce, squeeze more lime, salt and pepper and chili powder and enjoy with a serving of tortilla chips or cut a low carb wrap into triangles and crisp them in the toaster.

Tuesday

Chocolate Chip Cookies

Meal 1 & Meal Two Options:

Option 1: Chocolate Chip Cookies Protein Milkshake

Difficulty level: EASY

Convenience level: Best

Nutrition: 50g Protein 250 Calories 7g fat 10g carbs

Recipe:
2 scoops Protein Milkshake
10 oz milk
1 tsp chocolate chips

Blend & enjoy!

Option 2: Chocolate Chip Cookies

Difficulty level: MEDIUM

Convenience level: Great

2 scoops Protein Milkshake
1.5 tbsp coconut flour
2-4 tbsp milk
1 tbsp chocolate chips

DIRECTIONS:
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!

Option 3: DIY
Difficulty level: HARD
Convenience level: Medium/Hard

You create your own recipe that
includes at leaast 40g protein under 400 calories.

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

Creamy Mushroom Chicken

Ingredients:
spray oil
1 +1/2 lbs thinly sliced chicken breast + salt & black pepper to season
1/4 cup flour
1/2 yellow onion, diced
4 garlic cloves, minced
12oz sliced white mushrooms
1 tsp salt
1/2 tsp black pepper
1 tsp dried thyme 
1 tsp oregano
1/2 cup chicken broth
1 cup milk
1/3 cup fresh chopped parsley

Instructions:

1. Start by heating the oil over medium heat in a large skillet. meanwhile, season the chicken with salt and pepper all over, then toss in the tapioca flour to coat.

2. When the oil is heated, add the chicken to the pan and cook for about 7 minutes on each side, until crisp and fully cooked through to an internal temp of 165 degrees. set aside. add the diced onion to the same pan (add a drizzle of additional oil if needed) and sauté until translucent. add in the garlic, salt, pepper, thyme, and oregano and cook for another 1-2 minutes to get aromatic.

3. Add in the mushrooms, mix to combine and sauté for 5-7 minutes to soften. pour in the broth and  milk, bring the mixture to a simmer and cook for about 5 minutes before removing from heat and adding back the chicken. top with the chopped parsley and enjoy!

Wednesday

Apple Pie Muffin

Meal 1 & Meal Two Options:

Option 1: Apple Pie Protein Milkshake

Difficulty level: EASY

Convenience level: Best

Nutrition: 50g Protein 250 Calories 7g fat 10g carbs

Recipe:
2 scoops Protein Milkshake
10 oz milk
1/2 an apple (cored)
Cinnamon or pie spice

Blend & enjoy!

Option 2: Apple Pie Protein Muffins

Difficulty level: MEDIUM

Convenience level: Great
40g protein 285 calories 10g carbs 8g fat

1 scoop Protein Milkshake Cupcake Batter
1/4 cup protein pancakemix
1/3 cup chopped apple
1/3 cup milk
Cinnamon

DIRECTIONS: Mix into a batter and microwave for 45 seconds. Enjoy!

Option 3: DIY

Difficulty level: HARD
Convenience level: Medium/Hard

You create your own recipe that includes at least 40g protein under 400 calories.

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

Cheeseburger Quesadillas

Ingredients:

Lean sround beef
tortillas
Shredded cheese
(cheddar, American, your favorite!)

Special sauce: mayonnaise ketchup sweet relish mustard

1. In a large skillet over medium-high heat, cook beef until browned and cooked through, about 6 to 8 minutes.

2. Drain well. Wipe out skillet, coat with nonstick spray, and heat over medium heat. Working with 1 tortilla at a time, add to skillet. Top half the quesadilla with cheese, ¼ of the cooked beef. Top with pickle slices, if using.

3. Sprinkle top half with cheese. Fold in half and cook until cheese is melted and the tortilla is golden brown on one side, about 2 minutes. Flip quesadilla and continue cooking until all the cheese is melted and the second side is golden brown. Transfer to a plate and cover to keep warm. Repeat with remaining tortillas, cheese, beef, and pickles. Cut each quesadilla in half, and stack 2 halves on each of the 4 plates.

Thursday

Strawberry Shortcake

Meal 1 & Meal Two Options:
 
Strawberry Shortcake Protein Milkshake

Difficulty level: EASY

Convenience level: Best

50g Protein 250 Calories 7g fat 10g carbs

Recipe:
2 scoops Protein Milkshake
10 oz milk
strawberries

Blend & enjoy!

Option 2: DIY

Difficulty level: HARD

Convenience level: Medium/Hard
 
You create your own recipe that includes 40g protein under 400 calories.

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

Thai Chicken Cabbage Salad

Ingredients:
3 cups shredded cabbage
1–2 large carrots
chopped 1 mango peeled and cut (frozen is fine)
1/2 cup green onions chopped
1 red bell pepper chopped
3–4 cups cooked
shredded chicken
2 tsp  cups peanuts chopped

peanut dressing:
1/4 cup creamy peanut butter
5 tablespoons coconut aminos
1 tablespoon rice vinegar
1 tablespoon sesame oil
2 tablespoons filtered water
 juice from 1/2 lime
sea salt and black pepper to taste

Assemble salad. Toss dressing in & enjoy!

Friday

Carrot Cake Muffin

 Meal 1 & 2 Options:
 
Carrot Cake Muffin Protein Milkshake

Difficulty level: EASY

Convenience level: Best

50g Protein 250 Calories 7g fat 10g carbs

2 scoops Protein Milkshake
10 oz milk
1 tsp shredded carrot
1/2 tsp cinnamon or pie spice

Blend & enjoy!

Option 2: Carrot Cake Protein Muffin

Difficulty level: MEDIUM

Convenience level: Great

40g protein 285 calories 10g carbs 8g fat

Ingredients:

1 scoop Protein Milkshake Cupcake Batter 
1/4 cup protein pancake mix
2 tbsp grated carrots
1/3 cup milk
cinnamon/pir spice

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!

Option 3: DIY

Difficulty level: HARD

Convenience level: HARD

 You create your own recipe that includes 40g protein under 400 calories

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

Spinach Feta Wraps

Ingredients:  
8 cups fresh spinach
1/4 cup light cream cheese
1 tbsp sundried tomatoes, chopped fine
1 tsp italian seasoning
1/2 tsp garlic powder
salt + pepper
1 1/2 cups egg whites
4 tortillas
1/2 cup feta cheese, light

In a medium non stick frying pan, cook spinach over medium heat until it has wilted.Let it cool, then squeeze out excess moisture from spinach with paper towel.In a small bowl, add spinach, cream cheese, chopped sundried tomatoes, italian seasoning, garlic powder, and salt & pepper. Mix well.Spray the same frying pan with cooking spray. Add the egg whites and cover the pan. Let the egg whites steam until cooked through, about 2–3 minutes.While the egg whites are cooking, spread the spinach cream cheese mixture over the tortilla, keeping it mainly in the center 1/3 portion. Place the cooked egg white overtop, then add the feta.Fold the tortilla like a burrito and air fry on 400F for 6 minutes, flipping half way. Alternatively you can add the wrap back on the hot pan and heat both sides until crispy. Enjoy!

Saturday

Double Chocolate Muffin

Meal 1 & Meal Two Options:

Option 1: Double Chocolate Protein Milkshake
 
Difficulty level: EASY

Convenience level: Best

50g Protein 250 Calories 7g fat 10g carbs

2 scoops Protein Milkshake
10 oz milk
1 tsp cocoa powder
chocolate chips

Blend & enjoy!

Option 2:  Double Chocolate Protein Muffin

Difficulty level: MEDIUM

Convenience level: Great

285 calories 10g carbs 8g fat

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!

Option 3: DIY

Difficulty level: HARD

Convenience level: Medium/Hard

You create your own recipe that includes 40g protein under 400 calories.

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

Cajun Air Fryer Salmon

Ingredients:
cooking spray
1 tablespoon Cajun seasoning
2 (6 ounce) skin-on salmon fillets

Instructions: 
Gather all ingredients. Preheat the air fryer to 400.

Rinse and dry salmon fillets with a paper towel. Mist fillets with cooking spray.

Mix together Cajun seasoning and 
Press fillets, flesh-side down, into seasoning mixture.

Spray the basket of the air fryer with cooking spray and place salmon fillets skin-side down. Mist salmon again lightly with cooking spray.

Close the lid and cook in the preheated air fryer for 8 minutes.

Remove from the air fryer and let rest for 2 minutes before serving with your favorite sides.

Sunday

Double Strawberry Cheesecake Cup

Meal 1 & 2 Options:
 
Option 1: Double Strawberry Cheesecake Cup Protein Milkshake Recommended

Difficulty level: EASY

Convenience level: Best

50g Protein 250 Calories 7g fat 10g carbs

2 scoops Protein milkshake
1/2 cup blended cottage cheese or greek yogurt
1 tsp cream cheese
1 tbsp sugar free sweetener
1/2 cup strawberries

DIRECTIONS: : Blend and add to a bowl with a few additional chopped strawberries mixed in. Freeze for 30 mins. Enjoy.

Option 2: DIY

Difficulty level: HARD

Convenience level: Medium/Hard 

You create your own recipe that includes 40g protein under 400 calories

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 Wings

Ingredients: 
1 ½ teaspoons paprika
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon ground pepper
3 ½ to 4 pounds chicken wings, separated if necessary
½ cup Buffalo-style hot sauce (such as Frank's RedHot)
1 tablespoon butter
¼ cup greek yogurt & ranch seasoning dressing
 2 carrots, cut into sticks 1 stalk celery, cut into sticks

Instructions
Preheat air fryer to 375 degrees F. Combine paprika, garlic powder, onion powder and pepper in a large bowl.

Add wings and toss to coat. Let stand for 10 minutes. Add half of the wings to the air-fryer basket; cook for 15 minutes.

Turn the wings; continue to cook until they're crispy and a thermometer inserted in the thickest portion registers 165 degrees F, about 5 minutes.

Arrange the wings in a single layer on a baking sheet; transfer to the oven to keep warm. Repeat the process with the remaining wings. Cook hot sauce and butter in a small saucepan over medium-high heat, whisking often, until the butter melts and the mixture is smooth, 2 to 3 minutes.

Transfer the wings to a large bowl. Add the butter sauce and toss to coat. Serve alongside ranch dressing, carrots and celery.