2-Week Fast Track | Protein Shake Diet Plan

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.

Here’s how it works:

It’s a simple program. During Fast Track, you’ll be eating 4 meals a day, focusing on lean proteins and vegetables, and delicious protein shakes.(I recommend using the Kathy Smith Protein Shake)

Specifically, two of your four meals will be made up of lean protein and vegetables only. At your other two meals, you will enjoy a nutritious protein shake (see recipes below) as a meal replacement with a small serving of fruit. (*Refer to lists of Protein, Meat Substitutes, Vegetables, Fruits, & Fats below)

Here’s a sample day’s menu:

  8 a.m. – Berry Protein Smoothie

berry smoothie


1 scoop protein powder(I recommend using the Kathy Smith Protein Shake)

1/2 c. strawberries

1/2 c. blueberries

1 tbsp ground flaxseed

8 oz. unsweetened almond milk

Noon – Turkey Meatball Marinara

Kebab with tomato dip

Ingredients: 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)

Mix turkey, egg, and pesto in a large bowl. Add 3 tablespoons bread crumbs and mix well. If mixture seems too moist, add the remaining tablespoon of bread crumbs. Add pepper to taste.
Pour pasta sauce into a 10-inch skillet with a lid and bring to a simmer over medium heat. Moisten hands with cold water and roll turkey mixture into golf ball-size meatballs and place gently in hot pasta sauce (you should have 12 to 14 meatballs). Cover and simmer for 30 minutes or until cooked through, shaking the pan halfway through cooking to roll over the meatballs. Transfer meatballs and sauce to a serving plate. Sprinkle with Parmesan cheese, if desired. Serves 2 to 3.

3:30 p.m. – Tropical Protein Smoothie

Banana Smoothie Ingredients:

1 scoop protein powder(I recommend using the Kathy Smith Protein Shake)

1/2 banana

1 tbsp coconut oil

8 oz. unsweetened 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. (I recommend using the Kathy Smith Protein Shake)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
- Turkey
MEAT ALTERNATIVES: (4 oz. per serving unless noted otherwise)
- Beans/lentils/soybeans
- 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)
- Seitan
- Soy or meat alternative-based burger patty (less than 5 g fat per serving)
- Tempeh
- Tof
VEGETABLES: (serving size 1-2 cups per vegetable; mixing OK!)
- Asparagus
- Bell peppers
- Bok Choy
- Broccoli
- Brussel sprouts
- Cabbage
- Cauliflower
- Celery
- Chard
- Collard
- Cucumber
- Green onion (scallion)
- Green beans
- Kale
- Mixed greens (endive, arugula, but NO iceberg lettuce)
- Mushrooms
- Parsley
- Radish
- Spinach
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)
- Coconut
- Canola
- Flax
- Fish (capsule okay)
- Hempseed
- Olive
- Safflower
- Sunflower
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