Protein Diet Weight Loss Menu 1:

6 a.m. - 5 egg whites scrambled with veggies (broccoli, green beans, peppers what ever you like) 1 slice of Ezekiel bread and ½ avocado (guys 5 whites, 2 whole eggs, 1 avocado, 2 slices Ezekiel Bread)

9 a.m. - 1-2 scoops Only Protein Vanilla Meal Replacement, 1/3-cup oatmeal, 1 tea. Cinnamon Mix in blender. (If you don't like cinnamon, then you can add some berries) (Guys 2 scoops, ½ C. Oatmeal and the rest as follows)

12 p.m. - 4 oz. to 5 oz. of ground turkey and a cup of greens, 1/2 cup brown rice (I will brown it with garlic and cumin and throw in frozen stir fried veggies. Just make sure that all that is in the package is veggies. It takes 5 min to mix up) and 1 C. fresh berries. (Guys 6-7 oz. of Turkey, 1 C. brown rice and the rest the same)

3 p.m. – 1-2 scoops Only Protein Chocolate Meal Replacement, 1/3-cup oatmeal, 1 T. Natural Peanut butter, raw carrots or celery. (Guys 2 scoops, ½ C. Oatmeal and the rest as follows)

6 p.m. – 4-5 oz Grilled chicken or fish, small yam, fresh salad and Asparagus. (Guys 6-7 oz. chicken or fish, med yam, rest the same)

9 p.m. – 1-2 scoops Only Protein Powder (Vanilla or Chocolate) and 1 T. flax oil or Natural Peanut butter.

Protein Diet Weight Loss Menu 2:

6 a.m. - Half a cup of oatmeal and 3 egg whites, 1 whole egg with vegetables of choice (guys 3/4 cup oats, 6 whites 1 yolk)

9 a.m. - Protein blueberry muffins (2 for females 4 for males)

12 p.m. - 4 to 5 ounces of homemade turkey meatloaf with a side salad with cherry tomatoes & cucumbers (Guys 6oz and 1 cup Brown Rice)

3 p.m. – 1 scoops Vanilla Only Protein Powder (or MR), ½ frozen berries (2 scoops for males 3/4 cup berries)

6 p.m. – 4-6 oz salmon, asparagus spears, small sweet potato (Males 6 oz salmon, medium yam)

9 p.m. – 1 scoop Chocolate Only Protein in water, 1 oz. Walnuts (males 1 ½ scoop, 1TBSP Natural PB in water)

Protein Diet Weight Loss Menu 3:

6 a.m. – Omelet -2 whole eggs, 3 egg whites, 1 oz low fat cheese, Veggies of choice, 1 slice Ezekiel bread

9 a.m. - - 1 scoops Vanilla Only Protein Powder (or MR), 8-10 oz of 40 Calorie Almond milk, 1/3 cup of gluten free oatmeal, ¼ C slivered almonds. (Guys 2 scoops protein, 1/2 cup oats, ½ C. slivered almonds)

12 p.m. - Two corn tortillas topped with 1/4 cup black beans, pepper, onions and 4 oz of grilled chicken breast. (Guys 3 Corn Torts, 1/3 cup Black beans and 5 oz Chicken breast)

3 p.m. – 1 scoops Vanilla Only Protein Powder (or MR), 2 TBSP. fresh squeezed orange juice, 1 TBSP. Barleans Total Omegas Orange cream. (Guys 2 Scoops whey, 1 ½ TBSP Barleans)

6 p.m. – 3-4 oz Top sirloin w/fat trimmed, 1cup green beans, 1 Small sweet potato (Guys 5-6 oz Top Sirloin, 1 Medium yam)

9 p.m. – 1 scoop Only Protein Powder mixed with water and 10 almonds (guys 1 ½ scoops, 1 cup 40cal Almond milk and 15 almonds)

Protein Diet Weight Loss Menu 4:

6 a.m. - Breakfast burrito- 1 corn tortilla, ¼ C. black beans, Chopped green peppers, Onion & tomatoes, 1 whole egg, 2 egg whites scrambled, 2 oz. white cheese and ¼ avacado. (Guys 2 Corn Torts, 1/3 cup black beans, 1 whole egg, 4 whites, 3 oz white cheese, 1/3 avocado)

9 a.m. - - 1 scoops Vanilla Only Protein Powder (or MR), ½ C. fresh strawberries or Blue berries and 1 TBSP. Barleans Omega swirl flax oil strawberry banana. (Guys 1 ½ scoops whey 3/4 cup Fresh Strawberries or Blue Berries and 1 TBSP Flax oil)

12 p.m. – 4 oz skinless turkey breast, salad w/ olive oil & balsamic dressing, 3/4 cup cubes of cantaloupe (Guys 6 oz Turkey, salad and 1 1/4 cup cubed cantaloupe)

3 p.m. – 1/2 cup Greek yogurt, ¼ C berries and 2 Tbsp flaxseeds (Guys 1 cup Greek Yogurt, 1/2 cup Berries, Handful of slivered almonds or 2 TBSP Flaxseeds)

6 p.m. - 4 oz Balsamic Chicken, 1/3 cup Brown rice, 1/4 cup Black beans and 1 cup Broccoli (5 oz Balsamic Chicken, 3/4 Cup Brown rice, 1/4 cup black beans, 1 cup broccoli)

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts (guys 1 ½ scoops whey, water and 1 TBSP Natural PB)

Protein Diet Weight Loss Menu 5:

6 a.m. - Flax pancakes (females ½ of batter), 1/4 C. low fat cottage cheese, ¼ C. Strawberries/blue berries and 2 T slivered almonds. (Guys pancakes (entire batter), 1/2-cup low fat cottage cheese, ½ C. strawberries/blueberries and 4 T. slivered almonds)

9 a.m. - Pumpkin protein bars (2 for females 4 for males)

12 p.m. – 4 oz fish (I like Orange Roughy), 1 – C. grilled veggies, 3/4– C. Brown rice (Guys 6 oz fish, veggies, 1 cup Brown rice)

3 p.m. - 1 scoops Vanilla Only Protein Powder (or MR), 10 oz. water, 1 ripe peach, 2 T. Low fat sour cream, Lohaun or xylitol for sweetener. (Guys 1 ½ scoops the rest the same)

6 p.m. – 4 oz. Tilapia, Small sweet potato, Asparagus ( Guys 6 oz Tilapia, med Yam)

9 p.m. – 1 scoop Only Protein Powder mixed with water and a few nuts (Guys 1 ½ scoops, water and 1 TBSP Natural PB)

Protein Diet Weight Loss Menu 6:

6 a.m. - 3 oz. grilled steak, 1 slice Ezekiel bread, ½ grapefruit (Guys-4 oz grilled Top Sirloin w/fat trimmed, 2 slices Ezekiel bread, 1/2 Grapefruit)

9 a.m. - - 1 scoops Only Protein Chocolate Meal Replacement, Lean Mass Banana Split Shake, 1/2 banana, 1 Tbsp. Whipping cream (heavy cream, not cream out of a can), 8-10 oz water, 4-6 ice cubes (Guys 2 scoops whey, 1/2 banana, 2 TBSP Whipping Cream, 10oz water, 6 ice cubes)

12 p.m. - 4 ounces of stir-fried chicken and veggies with 1/3 cup of brown rice, 1/4 cup Black beans (Guys 6 oz chicken stir-fried w/veggies, 3/4 cup Brown rice, 1/3 cup black beans)

3 p.m. – 1 scoops Vanilla Only Protein Powder (or MR), 3 packets True Lemon drink mix, 8 oz almond milk, ¼ C. low fat cottage cheese. Blend well. If you want it sweeter then add some stevia or Lohaun. (2 scoops whey, 10 oz Almond milk, 1/3-cup low fat cottage cheese)

6 p.m. – 2 Chicken meat loaf muffins, salad with lots of veggies and Swiss chard (cooked) covered in apple cider vinegar. (Guys 3-4 Meat loaf muffins, the rest the same)

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts (guys 1 ½ scoops, 50/50 mix of 40 cal. Almond milk and 1 TBSP natural PB)

Protein Diet Weight Loss Menu 7:

6 a.m. - 3 Egg white muffins topped with 2 T. Greek yogurt, 1 slice Ezekiel bread (Guys, 5 egg white muffins and 3 T. yogurt, 2 slice Ezekiel bread)

9 a.m. - Carrot cake protein bars (2 for females 4 for males)

12 p.m. - 4 oz canned salmon, 2 cups salad, oil and balsamic dressing, med yam (Guys 6 oz Canned Salmon, the rest the same)

3 p.m. - 1 scoop Only Protein Chocolate Meal Replacement, 1 TBSP Natural peanut butter, 10 oz. 40 Cal. Almond milk or water, ice. (Guys 1 ½ scoops OPMR, the rest the same)

6 p.m. – 2/3 C. Chicken Taco filling, 2 T. Greek yogurt, 1/3 C. black beans, fresh salsa and 2 corn tortillas (Guys 3 T. yogurt and 1 C. Chicken taco filling, 2/3 Black beans, fresh salsa, 3 Corn tortillas)

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts (Guys 1 1/2 scoops mixed with water and 1 TBSP Natural PB)


IMPORTANT: Drink 8 glass of water each day with a little lemon or lime in it. Try and get 8 hours sleep each night, research shows it makes a huge difference in your weight loss. "Watch your portions" and remember your stomach is only the size of your fist!! Also know, if you get your calories to low you will not lose!! Good luck!!