This complete program comes with full meal plans for each day, daily

workouts, and a tip of the day for each day on the program. Rev up your
metabolism and see how good you can look and feel in only 2 weeks!

This program is designed to boost metabolism and burn fat.

Small meals and snacks throughout the day.

Calorie-burning workouts.

Satisfying protein to support lean muscle mass.

Healthy

This program can help you lose up to 10 lb.* in 2 weeks! It is designed based on an individual
of average height and age, who weighs 200 lb. Individual results may vary, and your own
weight loss will depend on how closely you follow the plan and your individual factors.
Week 1
 Week 1: Day 1

MEALS AND SNACKS WORKOUT

Breakfast Cardio HIIT (High Intensity Interval Training).

1 whole-grain English muffin with 2 tablespoons Choose your cardio method of choice – walk-
of PB2 Powdered Peanut Butter and ½ cup ing/jogging on the treadmill or outdoors,
blueberries elliptical machine, stationary bicycle, rowing
machine, swimming, or other.

Snack 1. Warm up.**

1 hard-boiled egg
Lunch
Pasta salad made with cooked Protein Orzo, 1
ounce of shredded or cubed low-fat cheddar
cheese, ½ cup of diced tomatoes, 2 tablespoons
of sliced black olives, and Low-Calorie Italian
Dressing.
2. Increase the intensity for 1 minute. That can mean
walking faster, increasing the incline on the treadmill,
taking it up to a jog instead of a walk, pedaling faster,
and/or increasing the resistance on your machine.
3. Bring the intensity back down for 2 minutes as your
body recovers. That can mean walking a little slower,
reducing the resistance, and or pedaling slower.
4. Repeat 9 times.
5. Cool down.***

Snack
½ cup of non-fat cottage cheese mixed with 2
tablespoons of sunflower seeds plus a sprinkle
of cinnamon.
Dinner
1 small baked sweet potato topped with a
mixture of 3 ounces of lean ground turkey
cooked with diced onion, crushed garlic, Italian
seasoning, and tomato sauce, plus 1 cup cooked
diced broccoli florets.
Tip of the Day:
Stay hydrated to boost energy and
metabolism, and to prevent dehydration
headaches and afternoon sleepiness.
Drinking enough fluid also helps reduce
hunger! Aim for at least 8 8-ounce
glasses of water (or another calorie-free
fluid) per day, and more is better,
especially if you exercise or if the
weather is warm.

T O TA L

1,212 calories, 90 grams protein, 138 grams carbohydrates, 107 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 1: Day 1

 Week 1: Day 2

MEALS AND SNACKS WORKOUT

Breakfast Strength – lower body

1 serving of Cinnamon Swirl BariatricPal
Protein One mixed into 1 packet of plain instant
oatmeal prepared with water.
Snack
1 cup of strawberries with ¼ cup of low-fat
ricotta cheese
1. Warm-up**
2. Perform the following exercises using weights that will
allow you to feel fatigued, but still in control, after 10 to
12 repetitions. In between each, cycle, or do jumping
jacks, jump rope or find another cardio activity for 1
minute.
› Squats
› Lunges

› Leg press
Lunch
› Calf raises
Turkey sandwich with 2 thin pieces of
› Plies
whole-grain bread with 2 ounces of all-natural
3. Repeat.
turkey breast, 1 ounce of low-fat swiss or other
4. Cool down***
cheese, lettuce, tomatoes, and yellow mustard,
plus 2 tangerines (clementines).

Snack
Barbecue Crunch Protein Potato Chips
Tip of the Day:
Dinner
Vegetables are your friends for weight
Chicken Enchilada Verde with 1 cup of
loss. Make any meal bigger by adding a
cooked bell pepper strips.
salad (lettuce has under 10 calories per
cup) or cooked vegetables (eggplant has
35 calories per cup), or crunch on raw
vegetables for a snack anytime (cucum-
bers have 20 calories per cup).

T O TA L

1,234 calories, 92 grams protein, 165 grams carbohydrates, 133 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 1: Day 2

 Week 1: Day 3
MEALS AND SNACKS
Breakfast
High-Protein Vegetable Omelet with 1 cup of
cantaloupe cubes and 2 tablespoons of walnut
pieces.
Snack
1 cup of celery sticks spread with 2 tablespoons
of non-fat cream cheese.
Lunch
Tuna salad with 3 ounces of canned tuna, ¼ cup of
fat-free yogurt, ¼ cup diced celery, 2 thinly sliced
green onions, ½ cup grape halves, and ¼ teaspoon
each of Dijon mustard and black pepper; served on
a bed of romaine lettuce or other greens with 2
tablespoons of light vinaigrette.
Snack
Double Chocolate Protein Pudding and 1/3 cup
rolled oats
Dinner
3 ounces of skinless chicken breast sauteed with ½
cup each of sliced mushrooms and diced tomatoes
in 2 teaspoons of olive oil, 1 cup of cubed butter-
nut squash, and rosemary and black pepper to
taste. + 1 small pear
T O TA L
1,105 calories, 93 grams protein, 138 grams carbohydrates, 117 grams net carbs
Lose Up to 10 lb.* in 2 Weeks! Week 1: Day 3
WORKOUT
Cardio Strength.
1. Warm-up**
2. Perform the following exercises using weights that will
allow you to feel fatigued, but still in control, by the end
of the set. Rest for only 30 seconds between sets.
› Squat, bicep curl, stand. Repeat x 10.
› Lunge forward, dumbbell shoulder press, stand. x 10.
› Deadlift to 2-arm row. Repeat x 10.
› 2 push-ups, 5 mountain climbers. Repeat x 5.
› Plie, tricep extension, stand. Repeat x 10.
› Dip back, chest raise, stand. Repeat x 10.
› Side lunge, tricep kickback. Repeat x 5 on each side.
› Single leg calf raises – add bicep curl each time. x 10.
3. Repeat.
4. Cool down***
Tip of the Day:
Think about meeting yourself halfway
sometimes. For example, take half the
amount of cereal and fill your bowl
with extra fruit, use half potatoes and
half cauliflower for mashed potatoes,
or cut your dessert in half and serve it
with a piece of fruit.
 Week 1: Day 4

MEALS AND SNACKS WORKOUT

Breakfast Recovery Cardio.

Honey Nut Protein Cereal with 1 small sliced
banana and 1 cup of skim milk 40 to 60 minutes of easy
cardio. This is a great day
Snack
to grab a friend for a
1 stick of string cheese
walk or hike, or jump
Lunch into a basketball or
½ whole wheat pita with 2 tablespoons of tennis game.
hummus, 3 ounces of cooked chicken breast, and
sprouts, lettuce, and/or tomatoes.

Warm up, cool

Snack
down, and stretch!
5 ounces of non-fat Greek yogurt with 1 cup of
chopped fruit (your choice)

Dinner
Black Bean Fiber and Protein Spaghetti with ½
Tip of the Day:
cup of pasta sauce, plus a side salad with lettuce,
tomato, cucumber, and Low-Calorie Honey
Mustard Dressing.
Using leftovers can make weight loss
easier. You can pack up a portion of
last night’s dinner to eat at lunch, or
cook extra chicken at dinner to serve a
salad for tomorrow’s lunch, or use last
night’s broiled fish in tonight’s
“tuna”-zoodle casserole.

T O TA L

1,120 calories, 101 grams protein, 139 grams carbohydrates, 108 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 1: Day 4

 Week 1: Day 5
MEALS AND SNACKS
Breakfast
4 egg whites scrambled with 2 tablespoons of
milk, 1 cup of fresh spinach leaves, and 1 ounce
of shredded low-fat cheddar cheese, all wrapped
in a high-fiber, whole-grain tortilla.
Snack
Honey Mustard Protein Double Bites
Lunch
Caprese salad with 2 ounces of low-fat mozzarella
cheese, 1 cup of cut tomatoes, ½ cup of fresh basil,
and 2 teaspoons of olive oil, served with 1 slice
Protein Brown Bread..
Snack
Oatmeal Raisin Protein Cookie
Dinner
3 ounces of chicken stir-fried with 2 cups of
your favorite vegetables (such as mushrooms,
snow peas, broccoli, celery, and carrots), 1
teaspoon of olive oil, and teriyaki sauce; ½ cup
cooked brown rice.
T O TA L
1,276 calories, 103 grams protein, 113 grams carbohydrates, 93 grams net carbs
Lose Up to 10 lb.* in 2 Weeks! Week 1: Day 5
WORKOUT
Cardio HIIT (High Intensity Interval Training).
Choose your cardio method of choice – walking/-
jogging on the treadmill or outdoors, elliptical
machine, stationary bicycle, rowing machine,
swimming, or other.
1. Warm up.**
2. Increase the intensity for 2 minutes. That can mean
walking faster, increasing the incline on the treadmill,
taking it up to a jog instead of a walk, pedaling faster,
and/or increasing the resistance on your machine.
3. Bring the intensity back down for 1 minute as your body
recovers. That can mean walking a little slower, reducing
the resistance, and or pedaling slower.
4. Repeat 3 times.
5. Go hard for 15 seconds, rest for 45 seconds. Do this 10
times.
6. Cool down.***
Tip of the Day:
Get plenty of sleep to reduce hunger
and cravings and increase weight loss.
Sleep better with a consistent bedtime
and relaxing pre-bed routine, regular
exercise, and a ban on phones, TVs, and
other screens 30 minutes before bed.
 Week 1: Day 6

MEALS AND SNACKS WORKOUT

Breakfast Strength – upper body.

Cinnamon Toast Breakfast Cake with 2 table-
spoons of fat-free cream cheese and ¾ cup of
fresh or unsweetened frozen peach slices.
Snack
2 ounces of all-natural turkey breast wrapped in
a large lettuce leaf spread with deli mustard.
1. Warm-up**
2. Perform the following exercises using weights that will
allow you to feel fatigued, but still in control, after 10 to
12 repetitions. In between each, cycle, or do jumping
jacks, jump rope or find another cardio activity for 1
minute.
› Single-arm bicep curls while squatting
› Bench press

Lunch › Tricep kickbacks

Guacamole made with 1 small avocado mixed with › Bent over rows (reverse grip)

1 teaspoon lime juice, 1 diced Roma tomato, 1 › Shoulder lateral raises

tablespoon diced onion, diced jalapeno pepper 3. Repeat.

(optional), ¼ cup of salsa (optional), and black 4. Cool down**
pepper and garlic powder to taste, spread on 1
packet of Parisian Rusk Protein Bread.

Snack
1 sliced apple with 2 tablespoons of Powdered
Peanut Butter.
Tip of the Day:
Dinner
3 ounces of salmon sprinkled with black pepper Plain water is not the only choice for
and lemon juice, and baked at 400 degrees in a low-calorie hydration. Decaffeinated tea
foil packet with 1 cup of asparagus spears. Serve and coffee, water with lime, strawberries,
with a 4-ounce baked potato topped with or mint, Flavored Water, and Sipping
(optional) ¼ cup fat-free sour cream. Broth work, too!

T O TA L

1,203 calories, 93 grams protein, 125 grams carbohydrates, 92 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 1: Day 6

 Week 1: Day 7

MEALS AND SNACKS WORKOUT

Breakfast
Rest Day!
4 egg whites scrambled with ½ cup of canned
black beans and 1 chopped tomato, and topped
Take a walk, stretch a
with salsa and fresh cilantro; with ½ grapefruit.
little, do some yoga, or
Snack sit on the couch. You
1 ounce of Turkey Jerky.
earned it!
Lunch
Open face loaded grilled cheese sandwich: 1
slice of whole-grain bread toasted with 1 slice of
non-fat cheddar cheese and topped with spinach
or grilled eggplant or zucchini; serve with
Creamy Tomato Protein Soup.
Tip of the Day:
Snack
Mocha Cream Protein Pudding Include regular “down” days at least
once or twice a week in your exercise
program. The rest lets your muscles
Dinner recover so they become stronger and
Grill or bake a 3-ounce turkey burger patty you are less likely to get injured. It
(ground turkey) mixed with Italian seasoning. also lets your mind recharge so you
Serve on a whole-grain bun with lettuce, tomato, stay excited for your next workout. A
“down” day can be a complete couch
pickle, and mustard, with coleslaw on the side – ½
potato day, or you could do some
cup of shredded cabbage tossed with 2 table- easy walking or light stretching.
spoons of light Asian dressing.

Enjoy it!

T O TA L

1,040 calories, 104 grams protein, 121 grams carbohydrates, 104 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 1: Day 7

Week 2
 Week 2: Day 1
MEALS AND SNACKS
Breakfast
2 Protein Pancakes (1 serving) with ½ sliced
banana and 2 tablespoons of walnut pieces.
Snack
15 Parmesan Cheese Crisps
Lunch
Tuna melt sandwich with ¼ cup tuna mixed with 2
tablespoons plain yogurt and 1 stalk of chopped
celery, plus 1 ounce low-fat swiss cheese all on 1
slice whole-grain bread; toast and serve with
arugula or other lettuce leaves mixed with
chopped tomatoes and cucumber.
Snack
Chocolate Protein Shake with ½ banana.
Dinner
3 ounces baked chicken, diced and tossed with 1
teaspoon of olive oil and ½ cup each of cooked
whole-grain pasta and chopped cooked broccoli
and bell pepper; 2 mandarin oranges.
T O TA L
1,143 calories, 105 grams protein, 121 grams carbohydrates, 92 grams net carbs
Lose Up to 10 lb.* in 2 Weeks! Week 2: Day 1
WORKOUT
Cardio HIIT (High Intensity Interval Training).
Choose your cardio method of choice – walk-
ing/jogging on the treadmill or outdoors,
elliptical machine, stationary bicycle, rowing
machine, swimming, or other.
1. Warm up.**
2. Increase the intensity for 1 minute. That can mean
walking faster, increasing the incline on the treadmill,
taking it up to a jog instead of a walk, pedaling faster,
and/or increasing the resistance on your machine.
3. Bring the intensity back down for 1 minute as your
body recovers. That can mean walking a little slower,
reducing the resistance, and or pedaling slower.
4. Repeat, but the following hard intervals should be 2, 3,
4, 3, 2, and 1 minutes, all followed by 1 minute of rest.
5. Cool down.***
Tip of the Day:
Be careful not to fall into the trap of
“out-eating” your workouts. Some people
eat more after exercising because they
are hungrier or they think they burned
more calories than they really did, but
that can lead to overeating. In most
cases, you are better off leaving exercise
as an “extra” and not eating more
because of it.
 Week 2: Day 2

MEALS AND SNACKS WORKOUT

Breakfast Strength – lower body.

1 cup of sliced strawberries, 2 tablespoons of
1. Warm-up**
sliced almonds, and ¼ cup oats in 1 container of
2. Perform the following exercises using weights that
plain or low-sugar vanilla Greek yogurt.
will allow you to feel fatigued, but still in control,
after 10 to 12 repetitions. In between each, cycle, or
Snack do jumping jacks, jump rope or find another cardio
Protein Hot Chocolate activity for 1 minute.

› Wide squats
Lunch › Walking lunges
Salad with 1/3 cup each of low-sodium canned › Side lunges
garbanzo and black beans, cut cooked green › Leg curls
beans, and chopped tomatoes, mixed with 2 › Split jumps
tablespoons apple cider vinegar, 2 teaspoons of
3. Repeat.
olive oil, pepper, and (optional) 1 packet of
4. Cool down***
low-calorie sugar substitute.

Snack
2 ounces of all-natural turkey wrapped around ¼
sliced avocado
Tip of the Day:
Dinner
Bell pepper cut in half and stuffed with a mixture
If you are not sure if you are truly
of 3 ounces of cooked ground turkey, 1/3 cup
hungry or you just feel like eating, try
cooked brown rice, ½ cup stewed tomatoes, and
the “green bean test.” If green beans
Italian seasoning, topped with ½ cup pasta sauce sound good, you are truly hungry. If you
and 1 ounce of shredded low-fat mozzarella feel like having ice cream but not green
cheese – baked until cheese is melted. beans, you are not truly hungry.

T O TA L

1,182 calories, 87 grams protein, 125 grams carbohydrates, 93 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 2: Day 2

 Week 2: Day 3

MEALS AND SNACKS WORKOUT

Breakfast Cardio Strength.

Vanilla Meal Replacement Shake.
1. Warm-up**

2. Perform the following exercises using weights that will allow

Snack you to feel fatigued, but still in control, by the end of the set.
Rest for only 30 seconds between sets.
½ cup non-fat cottage cheese and ¾ cup
› Squat, bicep curl, stand. Repeat x 10.
sliced peaches
› Lunge forward, dumbbell shoulder press, stand. Repeat x 10.

Lunch › Deadlift to 2-arm row. Repeat x 10.

› 2 push-ups, 5 mountain climbers. Repeat x 5.

Chicken salad with 3 ounces of cooked skinless
› Plie, tricep extension, stand. Repeat x 10.
chicken served on spinach or romaine lettuce
tossed with grape tomatoes, ½ cup of snow peas › Dip back, chest raise, stand. Repeat x 10.

and/or sliced mushrooms, 1 ounce of shredded › Side lunge, tricep kickback. Repeat x 5 on each side.
or crumbled cheese, and Low Calorie Honey › Single leg calf raises – add bicep curl each time. Repeat x 10.
Mustard Dressing 3. Repeat.

4. Cool down***
Snack
1 cup of bell pepper strips with 2 table-
spoons of hummus.
Tip of the Day:
Dinner
Black Bean Fettuccini cooked, drained, and Most restaurants serve far more
than you need. When you are
tossed with 1 ounce of parmesan cheese and 1
served, put half away for another
teaspoon of olive oil; served with 1 cup of meal, and savor the other half at
cooked broccoli or cauliflower. this meal. If that amount is not
enough to fill you up, order a side
salad with dressing on the side.

T O TA L

1,188 calories, 116 grams protein, 106 grams carbohydrates, 78 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 2: Day 3

 Week 2: Day 4

MEALS AND SNACKS WORKOUT

Breakfast Recovery Cardio

Cinnamon Apple Protein Muffin.
Snack
1 ounce of almonds.
Lunch
egetable Lasagna Protein Entrée heated
with 1 extra ounce of fat-free cheese.
Snack
Broccoli and Cheese Protein Soup
Dinner
½ acorn squash topped with 3 ounces of
shredded chicken with Mexican seasoning,
plus 1 cup total of grilled onions and/or bell
pepper strips, and (optional) salsa and/or
fresh cilantro. + 1 cup of watermelon
40 to 60 minutes of easy
cardio. This is a great day
to grab a friend for a walk
or hike, or jump into a
basketball or tennis
game.
Warm up, cool
down, and stretch!
Tip of the Day:
Always consider including a lean
source of protein and a source of
fiber at each meal and snack. This
helps reduce hunger, since protein
and fiber are filling nutrients. It also
helps you choose healthy foods,
such as chicken, fish, and eggs for
protein, and vegetables, fruit, and
beans for fiber.

T O TA L

1,191 calories, 89 grams protein, 148 grams carbohydrates, 121 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 2: Day 4

 Week 2: Day 5

MEALS AND SNACKS WORKOUT

Breakfast Cardio HIIT (High Intensity Interval Training).

Breakfast sandwich with 2 cooked egg Choose your cardio method of choice – walking/-
whites and 1 slice of all-natural ham on 1 jogging on the treadmill or outdoors, elliptical
whole-grain English muffin. machine, stationary bicycle, rowing machine,
swimming, or other.

Snack 1. Warm up.**

2. Increase the intensity to a medium-hard pace for 5

Cinnamon Crunch Cereal
minutes. That can mean walking faster, increasing the
incline on the treadmill, taking it up to a jog instead of a
Lunch walk, pedaling faster, and/or increasing the resistance
on your machine.
Chopped salad with romaine lettuce, 1 ounce of
3. Bring the intensity back down for 5 minutes as your
fat-free cheddar cheese, 1 chopped tomato, 1
body recovers. That can mean walking a little slower,
small chopped avocado, 1 chopped hard-boiled
reducing the resistance, and or pedaling slower.
egg, ½ small chopped cucumber, and Low-Calo-
4. Increase the intensity to hard for 30 seconds. Recover
rie Italian Dressing.
for 90 seconds. Repeat 9 times.

5. Cool down.***
Snack
Protein Chili
Tip of the Day:
Dinner
Fish taco in 1 small high-fiber tortilla wrap. Layer Don’t be afraid to take shortcuts
fish (3 ounces of tilapia brushed with cumin and when it comes to preparing healthy
baked, then drizzled with lime juice), coleslaw meals. Bagged salads, precut vegeta-
bles, shredded low-fat cheese, peeled
(1/2 cup of cabbage or broccoli slaw mix with 2
garlic, and marinated chicken breast
tablespoons yogurt and pepper), ¼ cup corn, and
can help you get a healthy meal on
¼ cup salsa. + 1 cup watermelon the table faster.

T O TA L

1,161 calories, 94 grams protein, 123 grams carbohydrates, 92 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 2: Day 5

 Week 2: Day 6

MEALS AND SNACKS WORKOUT

Breakfast Strength – upper body

Vegetable Protein Omelet with 1 oz.
1. Warm-up**
cheddar cheese
2. Perform the following exercises using weights that
will allow you to feel fatigued, but still in control, after

Snack 10 to 12 repetitions. In between each, cycle, or do

jumping jacks, jump rope or find another cardio
3 cups of air-popped or light popcorn (or 1 activity for 1 minute.
100-calorie pack) and 1 ounce of turkey jerky.
› Bicep curls
› Chest flies
Lunch › Tricep dips
Chicken Protein Soup with Pasta plus 1 › One-arm rows
cup of cooked mixed vegetables and ½ cup › Shoulder press
cooked barley 3. Repeat.

4. Cool down***

Snack
Maple Brown Sugar Protein Oatmeal
plus ½ oz. pecans

Dinner
3 ounces of salmon sprinkled with black
pepper and lemon juice, and baked at 400
degrees in a foil packet with 1 cup of green
beans. Serve with a 4-ounce baked potato
topped with (optional) ¼ cup fat-free sour
cream. + 1 cup blueberries
Tip of the Day:
Make health part of your daily life.
Include your family in making healthy
meals, and find ways you can spend
active time together. You can all get
healthier together!

T O TA L

1,195 calories, 97 grams protein, 126 grams carbohydrates, 106 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 2: Day 6

 Week 2: Day 7

MEALS AND SNACKS WORKOUT

Breakfast
Rest Day!
Pumpkin Pie Oatmeal: Make 1 packet of
plain instant oatmeal with water; stir in ¼
Take a walk, stretch a
cup of pureed pumpkin, cinnamon to
taste, and Vanilla Protein Pudding. little, do some yoga, or
sit on the couch. You
Snack
Protein Pretzels and 1 small orange.
earned it!

Lunch
English muffin pizza with ¼ cup tomato
sauce, 1 ounce shredded mozzarella cheese,
and bell pepper and mushroom slices on 1
whole-grain English muffin; Pork Clouds.

Snack
Chocolate Peanut Butter Protein Bar Tip of the Day:

Dinner There’s nothing wrong with a cheat

Pot Roast with Gravy and a side salad
with lettuce and tomatoes.
meal once a week, as long as you keep
it to a single meal. You might want to
save your cheat meal for a party or
night out, or you could have one or
more treats that you are craving. Plan
ahead, savor and enjoy your treats, and
then get right back to your weight loss
plan at the next meal.

T O TA L

1,177 calories, 101 grams protein, 129 grams carbohydrates, 101 grams net carbs

Lose Up to 10 lb.* in 2 Weeks! Week 2: Day 7

Notes:
* 10 lb. not typical. Individual results may vary.

** Gradually increase your heart rate and get your muscles warm and loose by starting at a low intensity/slow pace,
and gradually increasing the intensity until you are ready to start your workout. This should be 5 to 10 minutes.

*** Gradually bring your heart rate back down by walking slowly (or cycling, etc., at a low intensity) for 5 to 10
minutes after your workout. Then stretch all the muscles in your body.

Ask your doctor for approval before starting any new exercise
program or diet plan. A low-calorie diet is not appropriate for
everyone, and should be followed under medical supervision.

Thank you!