Complete Transformation Plan - December 30th
Your 30 Day Transformation weekly meal plan, grocery list, and workout plan.
Meal Plan
Eat the foods below to reach your weight loss goals. Your portions should be based on your custom nutrition plan which is included with your 30 Day Transformation Bundle.
Banana Bread Protein Oats
Cook 1/3 cup rolled oats on the stove with 1/2 sliced banana and 1/4 tsp cinnamon. Mix 2 scoops of Protein Milkshake with 3/4 cup unsweetened plant milk until it’s smooth thick cream consistency. Once oats are cooked, place them in a bowl, and pour the protein cream over the oats. Mix and enjoy.
Peach Pie Overnight Protein Oats
Add 1 package of Peaches and Cream Overnight Oats in a sealable container with 3/4 cups of milk. Shake and refrigerate for overnight or for at least two hours. Remove and microwave for 1 minute. Enjoy.
Strawberry Banana Overnight Protein Oats
Add 1/2 package of Strawberries & Cream Overnight Oat with 1/2 a Package of Banana Nut Bread Overnight Oats in a sealable container with 3/4 cups of milk. Shake and refrigerate for overnight or for at least two hours. Remove and and enjoy.
Cinnamon Roll Overnight Protein Oats
Add 1 package of Cinnamon Roll Overnight Oats in a sealable container with 3/4 cups of milk. Shake and refrigerate for overnight or for at least two hours. Remove and enjoy cold or microwave for 1 minute. Enjoy.
Cinnamon Latte Protein Milkshake
Blend 2 scoops Protein Milkshake in any Vanilla flavor with 1/2 cup of coffee, 1/4 cup of milk and 1/4 teaspoon cinnamon. Enjoy warm or iced.
Egg White Scramble & Potatoes
Preheat oven and bake your store bought breakfast potatoes. Mix 3/4 cup egg whites with one egg. In a pan sprayed with oil, saute chopped white onions and peppers until cooked. Add eggs and cook through. Season with salt and pepper. Top with 1/4 cup low fat cheese and salsa (optional). Enjoy.
Taco Casserole
Preheat the oven to 375. Brown one pound ground chicken or turkey on a pan and add 1/2 tbsp taco seasoning. Place cooked meat in a bowl. Then add 2 cups riced cauliflower rice to the pan and cook until soft and lightly browned. Add 1/2 tbsp taco seasoning to the pan and stir. Add the ground meat back to the pan and stir to combine. Add 1 sliced green or red pepper, 1 cup low fat shredded cheese, 1 cup salsa, 2 oz cream cheese, and four tbsp unsweetened milk and stir until everything melts together. Bring the mixture to a boil and continue cooking just until the mixture thickens. Sprinkle on the cheese, then bake in the preheated oven until the casserole is hot and bubbly. Enjoy.
Healthy Hamburger Helper
Cook 1/2 package of Banza elbow pasta. Sautee one pound lean ground meat (chicken, turkey or beef) in a pan until no longer pink. Drain any excess fat. Sprinkle 2 tsp cornstarch, 2 tsp each: garlic powder, onion powder, paprika and salt. to taste. Microwave 2 cups unsweetened almond milk, 1 cup broth, and 1 cup canned tomato sauce until it begins to bubble. Pour it into the meat mixture and stir until combined. Bring the mixture to a boil and stir in the macaroni. Boil for 1 minute. Cover the pot and simmer it for 10 minutes on medium low. Then, remove the lid and simmer another 5-10 minutes until nice and thick. Add 1/2 cup low fat cheese and stir. Enjoy.
One Pot Jambalaya
Place a large pan on the stove over medium heat and spray with oil. When the oil is hot, add 1 cup bell pepper, 1 small diced onion, 2 diced celery ribs and 2 cloves minced garlic to the pot. Cook about 3 minutes. Add 1/2 pound boneless skinless chicken breast, 1 cup sliced spicy sausage, and 1 tbsp tomato paste. Stir around the mix with the other ingredients and break up the tomato paste. Stir in the 1 1/2 cups chicken broth, 1 cup diced tomatoes, 1 tbsp Cajun seasoning, and 1 bay leaf. Cover, and let it cook over low heat for 30 minutes. Add in cauliflower rice and cook add or cooked right rice. Enjoy
Santa Fe Chicken
Set oven to 350 degrees. Place 1 pound chicken breasts on a cutting board and flatten with a meat mallet or rolling pin. Sprinkle the taco seasoning and a bit of salt over the chicken. Heat a medium sized oven safe pan on medium high heat and spray with oil. Add the chicken breasts and sear each side for about 2 minutes or until golden brown. Transfer to the oven and bake for another 5 minutes. Sprinkle 1/2 cup low fat cheese and bake until it’s melted, which should take another 3-5 minutes. Prepare a fresh salsa by combining 1/4 cup corn kernels (thawed), 1/4 cup diced tomato, 1/4 cup black beans, 1/4 cup avocado, 3 tbsp minced cilantro, the juice of 1/2 a lime and salt to taste. Pour the fresh salsa over the cooked chicken. Enjoy.
Nacho Platter & Garlic Garlic Sauce
Take a serving of low carb tortilla, slice it into triangles, spray with oil and toast it until it’s crispy. Mince 1-2 cloves of garlic. Place in a bowl with 3/4 cup nonfat greek yogurt, 1/4 tsp garlic powder and a dash of salt and mix well. Remove crispy tortilla nachos, top with salsa, warm store bought queso and garlic sauce. Enjoy.
Funfetti Cookie Dough
Mix one packet of Protein Milkshake Funfetti cookie dough with 1 tbsp of cold water at a time until it reaches cookie dough consistency. Enjoy.
Grocery List
Unsweetened plant milk
Chicken/Turkey breast
Ground Chicken/Turkey
Spicy or Andouille Sausage
Garlic
Rolled oats
Cauliflower rice
Taco seasoning
Low fat cheese
Low carb wraps
Salsa
Queso
Corn
Avocado
Black Beans
Celery
Tomato
Bell Pepper
Black Beans
Right Rice
Banza Pasta
Broth
Canned Tomato
Breakfast potatoes
Egg whites
WORKOUT PLAN
Click each link below to access your daily workouts.
Saturday
Sunday
Monday
Rest/Yoga day
Tuesday
Wednesday
Thursday
Friday
Rest/Yoga day
This is wonderful, thank you!