Kathy Smith’s 2-Week Fast Track:
A 2-Week Protein Shake Diet Plan To Lose Up To 11 lbs.
As featured on the cover of Women’s World Magazine
Introducing my 2-Week Fast Track Program
This protein shake diet plan is meant to help jump-start your weight loss, so you can start seeing results fast.
Turn to Fast Track when you need to break old habits, when you’re indulgences are spinning out of control, when you feel like yelling, “STOP!” I’m tired of feeling this way!” or, when you’re hitting a weight loss plateau.
Since this program involves lowering your consumption of calories (you’ll be getting approximately 1,200-1,300 per day), this program is not for life time and should only be used as a short-term plan for up to 2 weeks max. It’s a simple, sound and physician-approved way to lose weight, jump-start your new way of eating-or to accelerate your weight loss results.
8 a.m. – Berry Protein SmoothieHere’s a sample day’s menu:
1 scoop protein powder
1/2 c. strawberries
1/2 c. blueberries
1 tbsp ground flaxseed
8 oz. skim milk
Noon – Turkey Meatball Marinara
1 pound uncooked ground turkey (not too lean)
1 egg, lightly beaten
3 tablespoons purchased basil pesto
3 to 4 tablespoons dry bread crumbs
Freshly ground pepper
1 28-ounce jar low-fat tomato pasta sauce
3 tablespoons freshly grated Parmesan cheese (optional)
3:30 p.m. – Tropical Protein Smoothie
1 scoop protein powder
1 tbsp coconut oil
8 oz. soy milk
Ice to thicken
7 p.m. – Lemon-Pepper Fish with veggies
4 oz. of grilled fish (salmon, halibut, or tuna) seasoned with lemon, pepper and garlic.
Side of steamed asparagus and broccoli, and a mixed green salad with cucumbers and tomatoes.
Salad dressing: 1 tablespoon flax seed oil or olive oil with lemon.
Still need help figuring out what to eat? Click here for a 1-week sample menu!
Things to keep in mind before you dive in:
- This plan uses protein shake powder NOT meal replacement powder.
I recommend purchasing a powder that’s soy, whey or egg white based and is free of artificial sweeteners, colors and other additives you can’t pronounce. Try to get a powder that contains at least 18 g of protein per serving and has less than 5 g carbohydrates or sugar. Read the ingredients label and stick with powders sweetened with fructose or stevia extract.
- Experiment with mealtimes that work best for you.
A popular schedule is to eat a protein/vegetable for breakfast, a protein shake for your second meal, protein/vegetable for your third meal and protein shake for your fourth.
- Have variety in your veggies!
It’s OK to combine your vegetables, such as creating a healthy salad with smaller amounts of 3 or more vegetables.
- Listen to your body.
Adjust serving sizes based on how much fuel you need. If you’re really hungry after a meal, try adding a few more ounces of protein or some more vegetables.
- Drink lots of water!
Also, consider some herbal tea as a little nightcap to help keep you calm and relaxed.
Fast Track Food Choices
|PROTEIN: (4 oz. per serving)|
- Chicken breast (skinless)
- Fish (i.e., halibut, tuna, salmon, swordfish)
- Lean lamb
- Lean steak
- Pork tenderloin
|MEAT ALTERNATIVES: (4 oz. per serving unless noted otherwise)
- Egg substitute (3/4 cup)
- Egg whites (6 total)
- 2 eggs
- Nonfat cottage cheese (1/2 cup)
- Plain nonfat regular or soy yogurt (1 cup)
- Soy or meat alternative-based burger patty (less than 5 g fat per serving)
|VEGETABLES: (serving size 1-2 cups per vegetable; mixing OK!)|
- Bell peppers
- Bok Choy
- Brussel sprouts
- Green onion (scallion)
- Green beans
- Mixed greens (endive, arugula, but NO iceberg lettuce)
|PROTEIN SHAKE FRUIT: (follow serving sizes listed for each fruit)
- 1/2 Banana
- 1/4 cup Blackberries
- 1/4 cup Blueberries
- 1 cup Boysenberries
- 1 cup Raspberries
- 1 cup Strawberries
FAT: (an optional addition to Protein Shake)
- Any omega-3 supplement
- Ground flax seed (1 tbsp)
- Oils (1 tbsp)
- Fish (capsule okay)