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
Ingredients:
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
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)
3:30 p.m. – Tropical Protein 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
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I’m going to start this tomorrow! This plan looks so “do-able” and I know it will give me the jump start that I need to get back on track with my weight loss. I am 52, overweight and out of shape, but I am determined to make the changes necessary to live a long and healthy life. Thank you!
Helllppppp me if you can right … ive been trying to lose weight for last 10 years …. I know terrible.. a couple of times Ive lost few stone only to gain it back…. sick of it now … lost two stone in 2003 when I got married piled it back on…lost 2 and half stone last year mix of dovorce and weightwatchers…. but i’m sick sick of word diet… being over weight … just talking about it… ahting myself so much its un-true…. Arrrrrrrr !!!! diet diet bloody diet… I’m know its so terrible I should be 3 stone the amount of books Ive read, magazines I,ve scanned… classes Ive been…
But I think if I do not do it this year never will… I’m 40 in August … single, and need to get my life in order .. before its too late… I what to be 40 and fab.. not 40, fat and fed up
I have two Wheaten terrirers .. Dexter and Katie … love them very much.. I walk them 40 mins a day.. so thats good but i’m 5ft 1 and weigh 14 stone ???????? eeekkkkkk
How can I get to 9 stone by august //////
Hi Kirsty,
Don’t give up! It’s so easy to get discouraged, but if you stay consistent you’ll see results. It’s great to hear that you walk each day, staying active is important.
I’ve got two things you could try. Since you’re staying active, perhaps you can take a look at what you eat. Look into my book Feed Muscle, Shrink Fat. I’ve poured all my knowledge into that book in a way that’s easy to process with a guide to help get you eating and living healthy.
http://www.kathysmith.com/store/build-muscle-shrink-fat-diet-book
Second, try interval training. This could spice up your workouts and lead to the fat burning you’re looking for. Read more about it here:
http://www.kathysmith.com/home-recent-posts/cardio-that-bursts-away-the-bellyfat
Hi Kathy,
is there any exercise required for this diet to lose up to 11 lbs in two weeks? Or is it just tis diet? thanks
Hi Negin,
Being that I love exercise (as you know) I would encourage you to incorporate at least 30 minutes of activity each day. Having said that, the plan works without exercise. You will, however, get somewhat better results with a movement routine. If you need some help designing one, let me know.
Best,
Kathy Smith
im already doing a diet similar to this one.. im doing a protein shake for breakfast containing 200 calories and 25 grams of protein then im doing a chicken salad for lunch and another 25 gram protein shake for dinner. and 2 snacks in between.. should i be doing the shakes for breakfast and lunch or is breafast and dinner okay??
Hi Jacklyn,
You’re on the right track, and I like your breakfast/dinner option. I would also encourage you to try one or two days a week switching your shake times to accommodate your schedule. I find that when people vary their shake times through the day, they tend to get slightly better results.
Best,
Kathy Smith
I would love to try the eating plan that you are using with the two protein shakes and chicken salad. This sounds like a plan that would be very convenient. Can you tell me which protein powder you used that has 25 grams of protein?
When you say 4oz of protein or meat alternative is that precooked or cooked? and how many servings of vegetables per meal? Is it 1 cup or 2 cups? Thanks! I’ve started this today. I’ve done it in the past and it does work.
Hi Suzanne,
When it comes to protein, there is a little wiggle room. I suggest 4 oz. of cooked protein….let your appetite guide your portions. If you find yourself hungry before your next meal, you can always add a little more protein, especially protein that comes from lean cuts of meat. Regarding vegetables, you almost can’t overdo the high-volume vegetables (broccoli, cauliflower, collard greens, kale, etc.). Two cups is an appropriate amount, but once again, allow your appetite to guide you. You should feel comfortably full throughout the day and not feel deprived.
Best,
Kathy Smith
Hi, I’m just starting the 14 day fast track today, and I’m wondering how many slices of cheese and bacon to include in my breakfast. Serving size isn’t mentioned in the meal plan, unless I’m missing something. I did 2 slices of bacon and 30g of cheddar cheese. Should I be eating any less/more?
I’m also wondering about the hot beverage treat… is it wishful thinking to qualify hot chocolate for this?
Highly recommend! I used the quick start for two weeks and dropped 11 pounds. Was able to keep it off four months until the holidays and only gained about 2 pounds back then.
Thank you Kathy Smith!! I have been struggling to lose 20 lbs I gained while working on my masters degree, I graduated a year ago and still have the extra weight… I will be starting this new way of eating today!!
Looks simple to follow, I will give this diet a try.