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ShapeWorks™ Daily Meal Plans

  Average Female
Plan A
70 - 99 grams of protein
Average Male
Plan B
100 - 124 grams of protein
BREAKFAST Formula 1 shake + nonfat milk or soy milk Personalise with fruit, ice, Herbal Aloe Concentrate or protein options Formula 1 shake + nonfat milk or soy milk Personalise with fruit, ice, Herbal Aloe Concentrate or protein options
LUNCH Formula 1 shake + nonfat milk or soy milk Personalise with fruit, ice, Herbal Aloe Concentrate or protein options Formula 1 shake + nonfat milk or soy milk Personalise with fruit, ice, Herbal Aloe Concentrate or protein options
SNACK 1 protein snack
1 vegetable
1 protein snack
1 vegetable
DINNER 85g protein
4 cups salad
2 vegetables
1 grain
1 fruit
170g protein
4 cups salad
2 vegetables
1 grain
1 fruit
PROTEIN OPTIONS Formula 3 Personalised Protein Power Formula 3 Personalised Protein Power

Suggested Protein Snacks

  • 1 individual carton 'light' yogurt
  • 1/2 cup nonfat cottage cheese with 1/2 serving of fruit
  • 1/2 cup nonfat cottage cheese + 1.5 cup tomato juice
  • 1.5 cup tomato soup made with nonfat milk or soy milk
  • 1 ounce soy nuts
  • 2 ounces roast turkey breast + 1/2 cup baby carrots
  • 1 small protein bar
  • 4 ounces flaked tuna mixed with onions and celery
  • 1 individual package sugar-free coca mix made with nonfat milk or soy milk
  • 1/2 cup high protein cereal + 1 cup nonfat milk or soy milk
  • 1 ounce of turkey jerky
  • 3 hard cooked egg whites + raw vegetables

Meal plans A, B, C and D are summarized below. Pick on of the plan base on your result from the Lean-Protein Estimator. If  you don't have a handy Lean-Protein Estimator, use meal plan A for women and meal plan B for men.

The average man and woman will lose weight on these plans.

ShapeWorks™ Meal Plan Guide

A
Daily Protein Range
70 - 99
B
Daily Protein Range
100 - 124
C
Daily Protein Range
125 - 149
D
Daily Protein Range
150 - 175
3 Times a day - Take your supplements

2 Shakes - Personalised

1 Colourful Meal

3 Times a day - Take your supplements

2 Shakes - Personalised

1 Colourful Meal

3 Times a day - Take your supplements

2 Shakes - Personalised

1 Colourful Meal

3 Times a day - Take your supplements

2 Shakes - Personalised

1 Colourful Meal

Add up to 1 tbsp. Formula 3 Personalised Protein Powder to your shakes.

Choose 1 protein snack.

Enjoy lean protein, fruits and vegetables and whole grains as part of yours colourful meal.

Add up to 2 tbsp. Formula 3 Personalised Protein Powder to your shakes.

Choose 1 protein snack.

Enjoy lean protein, fruits and vegetables and whole grains as part of yours colourful meal.

Add up to 2 tbsp. Formula 3 Personalised Protein Powder to your shakes.

Choose 2 protein snack.

Enjoy lean protein, fruits and vegetables and whole grains as part of yours colourful meal.

Add up to 3 tbsp. Formula 3 Personalised Protein Powder to your shakes.

Choose 2 protein snack.

Enjoy lean protein, fruits and vegetables and whole grains as part of yours colourful meal.

Suggested Protein Snacks

  • 1 individual carton 'light' yogurt
  • 1/2 cup nonfat cottage cheese with 1/2 serving of fruit
  • 1/2 cup nonfat cottage cheese + 1.5 cup tomato juice
  • 1.5 cup tomato soup made with nonfat milk or soy milk
  • 1 ounce soy nuts
  • 2 ounces roast turkey breast + 1/2 cup baby carrots
  • 1 small protein bar
  • 4 ounces flaked tuna mixed with onions and celery
  • 1 individual package sugar-free coca mix made with nonfat milk or soy milk
  • 1/2 cup high protein cereal + 1 cup nonfat milk or soy milk
  • 1 ounce of turkey jerky
  • 2 hard cooked egg whites + 1 cup raw vegetables or 3 egg whiles

More Instructions:

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* Products mentioned here are not intended to diagnose, treat, cure or prevent any disease.
Weight-loss results are not typical, individual results will vary.
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