1

The “No Gym” 28-Day TRANSFORMATION Program

 2

The Transform at Home “Program” is only for those who have purchased the Program on
www.transformhq.com provided by Transform Management LLC. As a purchaser of the Program,
you have agreed to the Terms and Conditions that are found on www.Transformhq.com.

The information presented in this Program is covered by the Terms and Conditions on www.
Transformhq.com.

We encourage you to read the complete Terms and Conditions thoroughly before using any part of the
Program.

In addition, the statements in this ebook have not been evaluated by the Food and Drug Administra-
tion.

ALWAYS CONSULT WITH A PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE

STARTING ANY DIET, EXERCISE PROGRAM, OR DIETARY SUPPLEMENTS.

This Program is provided for guidance and information on how to improve your fitness, health, and
nutrition, and support your weight loss. THIS PROGRAM IS NOT PROVIDED BY A MEDICAL OR-
GANIZATION OR MEDICAL DOCTORS OR PROFESSIONAL COUNSELORS. THE PRACTICE OF
MEDICINE AND COUNSELING INCLUDES, WITHOUT LIMITATION, PSYCHIATRY, PSYCHOLOGY,
PSYCHOTHERAPY, OR PROVIDING HEALTH OR NUTRITION CARE, TREATMENT, INSTRUCTIONS,
DIAGNOSIS, PROGNOSIS OR ADVICE.

YOU SHOULD NOT RELY ON THIS PROGRAM AS PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS,
OR TREATMENT. BEFORE BEGINNING THIS PROGRAM, YOU SHOULD CONSULT A PHYSICIAN.
THIS IS PARTICULARLY TRUE, BUT NOT LIMITED TO, IF YOU (OR YOUR FAMILY) HAVE A HISTORY
OF HIGH BLOOD PRESSURE OR HEART DISEASE OR IF YOU HAVE EVER EXPERIENCED
CHEST PAIN WHEN EXERCISING, SMOKE, HAVE HIGH CHOLESTEROL, HAVE A BONE OR
JOINT PROBLEM THAT COULD BE MADE WORSE BY A CHANGE IN PHYSICAL ACTIVITY, HAVE
DIABETES, ARE OBESE, HAVE ARTHRITIS, OR ARE PREGNANT, BREASTFEEDING, OR LACTATING.

IF YOU EXPERIENCE FAINTNESS, DIZZINESS, PAIN, SEVERE DISCOMFORT, OR SHORTNESS OF

BREATH AT ANY TIME WHILE EXERCISING, YOU SHOULD STOP IMMEDIATELY AND CONSULT A
MEDICAL EXPERT PRIOR TO RETURNING TO EXERCISING.

THE USE OF THE PROGRAM PROVIDED IS SOLELY AT YOUR OWN RISK. DO NOT EVER
DISREGARD, AVOID, OR DELAY OBTAINING MEDICAL OR HEALTH RELATED ADVICE FROM
YOUR HEALTHCARE PROFESSIONAL BECAUSE OF SOMETHING IN THIS PROGRAM. THE USE OF
ANY PART OF THIS PROGRAM IS SOLELY AT YOUR OWN RISK.

You should be aware that there are inherent physical and mental health risks to exercise and change of
diet including the risk of injury or illness.

By accessing the Program, you acknowledge and agree that your performance of any and all exercises
or activities recommended by the Services is entirely at your own risk. Neither Transform Management
LLC or Chris Powell and Heidi Powell will be liable for any physical or mental injury or illness that may
result, whether directly or indirectly, from any of the recommended workout plans or exercises.
 3

Using the guidelines such as written descriptions, pictures, or videos describing how to perform
specific exercises or activities, you assume sole responsibility for performing those exercises or
activities with proper form, as there is an increased risk of injury or illness increases with improper
form. We encourage you to seek multiple sources of information regarding how to perform each
exercise correctly and to consider consulting with a qualified coach, instructor, personal trainer, or
physical therapist, especially if you are new to any of the forms of training or activity you seek to
perform.

Healthy sustainable weight loss of 1- 2 lbs/week is not considered feasible over an extended period
of time. The length of time will vary depending on the individual. ALWAYS CONSULT WITH A
PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE STARTING ANY DIET, EXERCISE
PROGRAM, OR DIETARY SUPPLEMENTS.

All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and
electronic sharing of any part of this book without permission of the publisher constitutes unlawful
piracy and theft of the author’s intellectual property. If you would like to use material in this book
(other than for review purposes), prior written permission must be obtained by the publisher at
support@transformhq.com.

Published by Transform Management LLC

April 7th, 2021
 4

TABLE OF
CONTENTS
5 Welcome

7 Commitment #1

10 Commitment #2

12 Commitment #3

15 Accountability & Community

17 Your Print-Off Checklist

18 Transform Hunger Control Shake

20 Transform Boost Shot

22 Recipes

23 — Breakfast
30 — Lunch/Dinner
44 Frequently Asked Questions

46 References
 5

Welcome to Transform at Home:

The “No Gym” 28-Day TRANSFORMATION Program

Congratulations on taking this BIG step towards your weight loss goal.

With over 3 decades of combined experience, we’ve helped show

millions of people how to lose weight. We couldn’t be more excited to
be a part of your transformation! Let’s get started!

In the words of Mayo Clinic, “Despite all the diet strategies out
there, weight loss still comes down to the calories you take in versus
those you burn off. Weight loss really comes down to eating fewer
calories than your body is using if you want to shed pounds.” [1]
 6

Simply put: To lose weight and burn fat, you need to be in a calorie
deficit.

That’s why during this 28-day program, you’re going to commit to just 3
life-changing habits that will help you easily create a calorie deficit and
fuel your weight loss transformation.

Here are the 3 commitments:

1 Replace 1-2 meals a day with one of our delicious meal recipes.

2 Follow your Transform at Home workout plan.

3 Drink at least half your body weight in ounces of water each day

We are so incredibly excited to show YOU that transforming your life is

possible.

It’s time to TRANSFORM!

- Chris & Heidi

 7

Commitment #1: Replace 1-2 Meals a Day

With Our Delicious & Easy Recipes

Because weight loss is all about consuming fewer calories than you
burn, your nutrition will be key in driving your weight loss.

That’s why with Transform at Home, your first commitment will be to

replace 1-2 meals a day with our delicious recipes.
• You can prepare each one in just 15 minutes or less.
• They’ll help you reduce calories for weight loss.
• They’ll help you feel full.
• They’re going to satisfy your cravings.

Replacing 1-2 meals a day with Transform at Home recipes will give you
the flexibility you need to stay on track and support your weight loss.

Why Is This COMMITMENT So Important?

According to research, the average American adult consumes

around 3,600 calories a day. [2]
 8

Let’s put that statistic into perspective by remembering the key to

weight loss: “Weight loss really comes down to eating fewer calories
than your body is using if you want to shed pounds.” [1]

In other words, if you’re eating too many calories, it can be extremely

difficult to burn enough calories to lose weight.

To help you see how replacing 1-2 meals each day with our Transform at
home recipes will help you lose weight, let’s first take a look at how fast
calories can add up.

We’ll use some popular and convenient fast food items as examples:

From McDonald’s: [3]

Big Mac®: 550 calories
Spicy Crispy Chicken Sandwich: 530 calories
World Famous Fries® (Medium): 320 calories

From Subway: [4]

Meatball Marinara (Footlong): 840 calories
Subway Melt® (Footlong): 750 calories
Chicken Caesar (Footlong): 810 calories

From Taco Bell: [5]

Quesarito - Beef: 650 calories
Nachos BellGrande® - Beef: 740 calories
Cheesy Gordita Crunch: 350 calories

Whether it’s fast food or eating from home, if your meals each day are
packed with calories, losing weight can become impossible.
 9

That’s why each of our Transform at Home meals are roughly 350
calories and designed to help you feel full so you can reduce calories
and curb hunger!

Start by replacing 1 meal a day with our recipes, and work your way up
to 2 for accelerated results.

If you’d like, you can even use a Transform Hunger Control Shake as 1-2
of your meals to help you curb hunger for hours, reduce calories, and
satisfy cravings!
 10

Commitment #2: Follow Your

Transform at Home Workout Plan

We’re going to show you the exact exercises you need to do to

maximize weight loss results from the comfort of your own home!

With our video-guided workouts, we’re going to:

• Walk you through each exercise movement

• Show you modifications so you can go at your own pace.
• Run through the workout with you!

Some days will be a combination of bodyweight exercises and Acceler-

ators, while other days will only be Accelerators. You’ll also have a rest
day every week!

Simply select the workout video for the day that you are on, click play,
and follow along with us!
 11

And the best part? We’ve designed your workout program so you can
do everything from the comfort of your own home in as little as 25
minutes–no equipment required!

Why Is This COMMITMENT So Important?

Research shows that 80% of American adults and children aren’t

getting enough exercise to support optimal health! [6]

Here’s why this is a big deal!

Exercise can help support your weight loss because your body burns
calories as you get active and break a sweat. But there’s more to it than
just that!

Working out provides a lot of other incredible benefits that will help you
fast track your weight loss results, including:

Improving energy levels

Helping with quality of sleep

Supporting your mood

Click HERE for your Transform

at Home Workout Videos!
 12

Commitment #3: Drink at least half of

your bodyweight in ounces of Water each daY

If you’re not currently drinking enough water, here are some tips to help
you out:

Tip #1: Buy a reusable water bottle that you can keep with
you during the day.

Not only will this be a good money-saver in the long run, but this will
make it easier to drink throughout the day, and it’ll also be more fun!
Get a shaker bottle or reusable water bottle you’ll love to drink from
during the day. You won’t regret it!

Tip #2: Follow our 10-gulp rule!

Every time your water bottle touches your lips, take 10 gulps before
putting it down. You’ll get your daily water ounces in super quick.
 13

Tip #3: Flavor your water with zero-calorie sweeteners.

Drinking only water day in and day out can become a little boring! It can
be a little bland.

That’s why millions of people turn to high-calorie, sugary juices, and

sports drinks. But drinking these things consistently will DESTROY
weight loss!

That’s EXACTLY why we created Boost Shot, a drink mix designed to

provide both instant and sustained energy for hours. Plus, it also offers
additional weight loss and focus support!

Why Is This COMMITMENT So Important?

According to doctors, up to 75% of Americans

may suffer from chronic dehydration. [7] And guess what?
Dehydration can zap you of energy!
 14

When you’re dehydrated, losing weight becomes even harder because

you end up feeling:

• Tired
• Unfocused
• Unmotivated

As a result, staying on track with your weight loss goals can become
impossible!

That’s why drinking water is so important! Proper hydration can help

make an incredible difference in your weight loss transformation by
providing these benefits:

Supporting energy [8]

Balancing mood [9]

Lubricating your muscles and joints [10]

Speeding up the elimination of toxins [11]

Absorbing nutrients [10]

Regulating body temperature [10]

Protecting body organs and tissues [10]

These benefits are exactly why we recommend you drink at least half of
your body weight in ounces of water each day!
 15

Accountability & Community: Why They’re Important!

Keeping these 3 commitments each day will help support your weight
loss results. So set some time aside for yourself, and stick to them! It will
definitely be worth it.

And don’t you worry. We’re here to help you!

Texts from Us & Our Transform Team!

We know life gets super busy, and things will try and get in the way of
your transformation. We can guarantee it!

To help you keep these commitments, we’re going to send you texts
each week to check in!
 16

These texts from us and our Transform Team will help keep you
accountable, focused, and progressing towards your goals.

Private Transform at Home Facebook Group

We’ve created an amazing Transform at Home Private Facebook

Community and we’re giving you access to it!

You’re going to be surrounded by people just like you with the same
goals. This community will help serve as an additional source of
inspiration when you need an extra push.

Feel free to share your victories, workout selfies, favorite Transform at

Home recipes, and more!

This community is also where you can ask Transform at Home questions
and get answers from our Transform Team!

We’ll also be sharing additional resources and tools for you in this
community!
 17

Your Transform at home print-off Checklist

MONTH

Click here for a printable version of this calendar!

 18

Accelerate Your Weight Loss Results with The

Transform Hunger Control Shake

Losing weight all comes down to reducing the calories you consume to
be in a calorie deficit.

But if it were just that easy, everyone would be at their goal weight
already!

That’s exactly why we created our Transform Hunger Control Shakes!

And while you don’t need them to follow this Transform at Home
program, here’s why we recommend them!

Control Hunger for Hours

Curb your hunger for hours by mixing up a shake in just
seconds.

Reduce Calories for Weight Loss

Replace a high-calorie meal with a healthy, filling meal at just
180-190 calories per serving.
 19

Convenient
Mix a shake in a blender bottle or throw it in the blender.
Eating healthy is easier than ever.

Delicious Flavors
From Chocolate Peanut Butter and Cinnamon Toast Swirl to
Chocolate, Vanilla, Orange Cream, & more.

Put our Hunger Control Meal Replacement Shakes to the test!

Replace 1-2 of your meals with our Meal Replacement Shake. You can
whip up a delicious shake in just 30 seconds to block your hunger. Or
you can use it in one of our shake recipes. The choice is up to you!

We guarantee you’ll SEE and FEEL the incredible results that happen as
you reduce calories and control hunger with a delicious shake.
 20

Boost Your Weight Loss & Energy

with Transform Boost Shot

If weight loss is your goal, there’s an 80% chance you feel tired and
fatigued a MAJORITY of every day.

This lack of energy makes it so difficult to do the things you want—and

need to do—to feel productive and achieve your weight loss goals.

Boost Energy for Hours

Instant & sustained energy without the crash to help get you
through your day.

Boost Weight Loss Efforts

Zero-calorie drink mix that also helps curb appetite & support
fat loss efforts.
 21

Boost Mental Clarity

Increased focus and clarity to help you feel alert, productive,
and mentally on track.

Delicious Flavors
From Strawberry Lemonade and Fruit Punch to Orange Blast,
Grape, Cherry Limeade, & more!

Boost Your WEIGHT LOSS EFFORTS!

No more needing to suffer through those pesky mid-morning or midday
energy slumps. No more sabotaging your weight loss with high-calorie
juices and drinks.

Simply mix one scoop with 16 ounces of water up to 2 times a day and
support your transformation results.
 22

Your Delicious Transform at Home Recipes

We’ve categorized these recipes into Breakfast, Lunch, and Dinner. Each
recipe ranges from 300-400 calories, so feel free to have breakfast for
lunch, lunch for dinner, or whatever your heart desires!

Alright, let’s get to your recipes!

 23

Breakfast Recipes

PB&J Greek Yogurt Parfait

Ingredients:
• 3/4 cup nonfat plain Greek yogurt
• 1 1/2 tablespoons all-natural
peanut butter
• 2/3 cup strawberry halves
• Granulated stevia, to taste
• 3 tablespoons low-fat granola

Directions:

1. In a bowl, combine Greek yogurt and peanut butter, set aside.

2. In a small bowl, mash strawberry halves with a fork, sprinkle with
stevia to desired sweetness.
3. Combine strawberry puree with peanut butter yogurt mixture, stir
until well combined.
4. Top with granola and enjoy!

Makes 1 serving
Nutrition information: 343 calories 13g fat, 34g carbs, 24g protein
 24

Complete Breakfast Toast

Ingredients:
• 2 slices whole wheat bread
• 1 egg
• 1 egg white
• 2 slices medium avocado, sliced
• 3 slices turkey deli meat
• 3 spinach leaves
• Salt and pepper to taste

Directions:

1. Spray a frying pan with nonstick cooking spray, fry egg sprinkled with
salt and
pepper to desired texture.
2. Toast whole wheat bread, top with fried egg, turkey deli meat,
spinach, and avocado and enjoy!

Makes 1 serving
Nutrition information: 354 calories, 11g fat, 39g carb, 30g protein
 25

Bacon, Egg, and Avocado Sandwich

Ingredients:
• 1 1/2 whole wheat English muffins
• 1 whole egg
• 2 slices extra lean turkey bacon
(like Apple Gate)
• 1 1/2 tablespoons chopped
avocado
• 1 1/2 tomato slices
• Handful mixed greens
• 1 teaspoon Dijon mustard
• Black pepper to taste

Directions

1. Spray skillet with cooking spray and heat to medium-high heat.

Scramble egg to likeness and cook bacon.
2. Toast muffins. Spread mustard on muffin, then layer greens, bacon,
egg, tomato and avocado. Top with black pepper and sandwich with
other side of muffin.

Makes 1 serving
Nutrition Information: 358 calories; 11g fat; 36g carb; 26g protein
 26

Green Machine Pancakes

Ingredients:
• 1 whole egg
• 2 egg whites
• 1/3 cup low-fat cottage cheese
• 1/3 cup rolled oats
• 2/3 medium banana
• 2/3 cup spinach
• 2 tablespoons calorie and sugar-
free syrup (like Walden Farms)
• 1/4 cup strawberry halves

Directions:

1. Spray skillet or griddle with cooking spray and preheat to 300

degrees.
2. Place all ingredients except the strawberries and syrup in a blender
and blend until smooth.
3. Pour batter slowly onto griddle. Once bubbles form on top of
pancake, flip. Top with strawberries and sugar-free syrup.

Makes 1 serving—about 6 pancakes

Nutrition information: 357 calories; 9g fat; 43g carb; 30g protein
 27

One-Minute Egg Breakfast

Ingredients:
• 1 egg
• 2 egg whites
• 3 tablespoons diced bell pepper
• 1 1/2 slices turkey deli meat, diced
• 1 1/2 tablespoons shredded
cheddar cheese
• 1 1/2 slices whole wheat bread
toasted
• Salt and pepper to taste

Directions:

1. Spray the inside of a large mug with cooking spray, add eggs.
2. Mix in bell pepper, turkey, cheese, salt, and pepper.
3. Using a fork, quickly whisk all ingredients together.
4. Place the mug in the microwave for 1-2 minutes until eggs are set.
5. Briefly let cool.
6. Enjoy with toast on the side.

Makes 1 serving
Nutrition information: 357 calories; 11g fat; 36g carb; 30g protein
 28

Transform Peanut Butter Cup Overnight Oats

Ingredients:
• 1/3 cup rolled oats
• 3 tablespoons unsweetened
almond milk
• 1/4 cup nonfat plain Greek yogurt
• 1 tablespoon all-natural peanut
butter, softened
• 3/4 teaspoon granulated stevia
• 1/2 scoop Transform Chocolate
Meal Replacement Shake

Directions:

1. Combine all ingredients in a jar and store in the fridge overnight.

2. Pull the jar out in the morning when you’re ready for breakfast and
enjoy!

Makes 1 serving
Nutrition information: 341 calories; 14g fat; 32g carbs; 24g protein
 29

Transform Banana Cream Shake

Ingredients:
• 1 scoop Chris + Heidi Vanilla Low
Carb Meal Replacement Shake
Powder
• 1/3 cup low-fat cottage cheese
• 1 1/3 cups water
• 1 medium banana
• 1 tablespoon cream cheese
• 1 teaspoon vanilla extract
• Liquid stevia drops, to taste
• Ice as desired
• Additional water as desired

Directions:

Place all ingredients in blender and blend until smooth. Enjoy!

Makes 1 serving
Nutrition information: 353 calories, 13g fat, 33g carbs, 31g protein
 30

LUNCH/DINNER Recipes

Turkey Burger Bowl

Ingredients:
• 1 cup extra-lean turkey burger
(meal prepped)
• 2/3 cup cooked jasmine rice
• 1/2 cup corn steamed
• Hot sauce to taste

Directions:

In a bowl, combine turkey burger with rice and corn. Sprinkle hot sauce
over the top and enjoy!

Makes 1 serving
Nutrition information: 342 calories, 4g fat, 45g carbs, 31g protein
 31

Tuna and Bread

Ingredients:
• 1 small can water-packed tuna
(3 ounces)
• 2 1/2 slices whole wheat bread

Directions:

Place tuna on bread and enjoy!

Makes 1 serving
Nutrition information: 348 calories; 6g fat; 43g carbs; 31g protein

Transform Chocolate Berry Parfait

Ingredients:
• 1 1/4 cups nonfat plain Greek yogurt
• 1/2 scoop Transform Chocolate Meal Replacement Shake
• 1/3 cup blueberries
• 1/2 cup strawberries, cut in halves
• 1/3 cup low-fat granola

Directions:

In a bowl, mix together Greek yogurt and chocolate meal replacement.

Top with berries and sprinkle with granola. Enjoy!

Makes 1 serving
Nutrition information: 346 calories, 5g fat, 48g carbs, 32g protein
 32

Protein Punch Wraps

Ingredients:
• 1/2 cup shredded chicken breast
(meal prepped)
• 1 1/4 sticks string cheese, cut into
rounds
• 1 teaspoon slivered almonds
• 3 lettuce cups

Directions:

Divide chicken, cheese, and almonds on top of each lettuce cup. Eat
cold and enjoy!

Makes 1 serving
Nutrition information: 347 calories; 20g fat; 5g carb; 36g protein
 33

Broccoli Cranberry Salad

Ingredients:
• 3 cups raw broccoli, chopped
• 3 1/2 tablespoons nonfat plain
Greek yogurt
• 1 teaspoon granulated stevia
• 1/2 tablespoon vinegar
• 2 tablespoons dried cranberries
• 2/3 cup grilled chicken chopped
(meal prepped)

Directions:

1. Combine broccoli and grilled chicken in a bowl. Set aside.

2. Whisk together stevia, vinegar, and Greek yogurt.
3. Pour dressing over broccoli bowl. Top with dried cranberries and
enjoy!

Makes 1 serving
Nutrition information: 341 calories; 4g fat; 45g carbs; 37g protein
 34

Ground Turkey, Potatoes, and Salsa

Ingredients:
• 1/2 large baked potato
• 1 cup extra-lean ground turkey
(meal prepped)
• 2 tablespoons salsa
• Salt-free seasoning, to taste
• Pepper, to taste

Directions:

1. Cut baked potatoes in half, season with seasonings to taste. Place

ground turkey on top of seasoned potatoes, drizzle with salsa, and
enjoy!

Makes 1 serving
Nutrition Information: 359 calories; 2g fat; 44g carbs; 40g protein
 35

Transform Banana Overnight Oats

Ingredients:
• 1/2 cup rolled oats
• 3 tablespoons unsweetened almond milk
• 1/4 cup nonfat plain Greek yogurt
• 1 1/2 tablespoons pumpkin puree
• 2/3 scoop Transform Vanilla Meal Replacement Shake
• 1/4 medium banana mashed
• 1 teaspoon vanilla extract
• Pumpkin pie spice, to taste
• Cinnamon, to taste

Directions:

1. Combine all ingredients in a jar and store in the fridge overnight.

2. Pull the jar out in the morning when you’re ready for breakfast and
enjoy!

Makes 1 serving
Nutrition information: 356 calories; 8g fat; 48g carbs; 26g protein
 36

Moco Loco

Ingredients:
• 3/4 cup extra-lean ground turkey
(meal prepped)
• 2 egg whites
• 1 cup cooked jasmine rice
• 1/2 cup mushrooms
• 1/4 cup turkey gravy

Directions:

1. Spray skillet with nonstick cooking spray, combine egg whites and
mushrooms. Scramble eggs until done and mushrooms are soft.
2. In a bowl, layer rice, egg white and mushroom mixture, and ground
turkey. Top with gravy and enjoy!

Makes 1 serving
Nutrition information: 362 calories, 3g fat, 50g carbs, 32g protein
 37

Transform Chocolate Berry Parfait

Ingredients:
• 1 1/4 cups nonfat plain Greek yogurt
• 1/2 scoop Transform Chocolate Meal Replacement Shake
• 1/3 cup blueberries
• 1/2 cup strawberries, cut in halves
• 1/3 cup low-fat granola

Directions:

In a bowl, mix together Greek yogurt and chocolate meal replacement.

Top with berries and sprinkle with granola. Enjoy!

Makes 1 serving
Nutrition information: 346 calories, 5g fat, 48g carbs, 32g protein
 38

Turkey Sandwich and Carrots

Ingredients:
• 3 slices thin sliced whole wheat
bread
• 5 1/2 slices turkey deli meat
• 1 1/2 tablespoons nonfat plain
Greek yogurt
• 2 1/2 teaspoons mustard
• 2 1/2 tomato slices
• 1 1/2 leaves romaine lettuce
• 10 baby carrots

Directions:

Spread Greek yogurt on each slice of bread. Layer turkey, tomatoes,

romaine, and mustard. Serve with carrots on the side and enjoy!

Makes 1 serving
Nutrition Information: 355 calories; 5g fat; 49g carbs; 38g protein
 39

Barbeque Chicken Salad

Ingredients:
• 1 cup chicken breast cubed
(meal prepped)
• 1 tablespoon low-sodium bbq sauce
• 3 cups romaine lettuce, chopped
• 2/3 cup tomato, diced
• 1/2 cup cooked black beans, rinsed
and drained
• 1/4 cup fresh corn
• 1 packet low-sodium ranch `
seasoning powder
• 1 1/3 cups nonfat plain Greek
yogurt

Directions:

1. Mix barbecue sauce with chicken, set aside.

2. To make dressing, in a small bowl, whisk together ranch seasoning
powder and Greek yogurt until well combined.
3. Make salad by layering lettuce, tomatoes, beans, corn, and chicken.
Top with 2 tablespoons of dressing.

Makes 1 serving
Nutrition information: 361 calories; 4g fat; 43g carbs; 37g protein
 40

Ground Turkey Marinara

Ingredients:
• 3/4 cup extra-lean ground turkey
(meal prepped)
• 3/4 cup steamed broccoli
• 1/3 cup shredded Parmesan cheese
• 1/3 cup low-sugar marinara
• 2 teaspoons unsalted butter

Directions:

1. In a bowl, combine the steamed broccoli and butter, toss until well
coated.
2. In the same bowl, add the rest of the ingredients, mix well, and enjoy!

Makes 1 serving
Nutrition information: 356 calories; 18g fat; 14g carbs; 35g protein
 41

Transform Chocolate Cake Batter Shake

Ingredients:
• 1 scoop Transform Chocolate Meal Replacement Shake
• 1 cup water
• 1/3 cup low-fat cottage cheese
• 1 teaspoons sugar-free fat-free instant vanilla pudding mix
• 1 medium banana
• Splash butter extract
• Liquid stevia drops, to taste
• Ice as desired
• Additional water as desired

Directions:

Place all ingredients, except the banana, in blender and blend until
smooth. Enjoy with banana on the side!

Makes 1 serving
Nutrition information: 346 calories, 8g fat, 43g carbs, 30g protein
 42

Club Salad

Ingredients:
• 2 cups romaine salad mix
• 1/4 cup rotisserie chicken shredded
(meal prepped)
• 1 1/3 slices low-sodium deli ham
• 1 1/3 slices low-sodium deli turkey
breast
• 1 1/2 slices bacon crumbled
(meal prepped)
• 2 tablespoons shredded cheddar
cheese
• 1 1/2 tablespoons ranch dressing
• Salt and pepper to taste

Directions:

In a large bowl, layer all ingredients except ranch, salt, and pepper.
Drizzle with ranch and season with salt and pepper, enjoy immediately!

Makes 1 serving
Nutrition information: 354 calories, 21g fat, 6g carbs, 35g protein
 43

Transform Mango Tango Shake

Ingredients:
• 1 scoop Transform Vanilla Meal
Replacement Shake
• 3/4 cup frozen mango chunks
• 1/2 cup nonfat plain Greek yogurt
• 1/2 cup 100% pineapple juice
• 2/3 cup water
• Ice as desired

Directions:

Place all ingredients in blender and blend until smooth. Enjoy!

Makes 1 serving
Nutrition information: 357 calories, 6g fat, 42g carbs, 32g protein
 44

Frequently
Asked
Questions
 45

I noticed recipes that include a Transform Hunger Control Shake. Do I need this for
Transform at Home?

You don’t need Transform Hunger Control Shakes to follow the Transform at Home
Program! That said, our delicious Hunger Control Shakes make eating healthy meals
that keep you feeling full even easier and more convenient!

To learn more about our replacement shake, click here!

I have a difficult time staying full throughout the day and always feel like I need to
snack. Will Transform at Home help with this?

You’re not alone! We’ve seen uncontrollable hunger be such a roadblock for so many
people we’ve worked with over the years. That’s why we’ve designed these meals to
help keep you feeling full and fueled up!

Each meal is centered around one of the most satiating ingredients ever: protein. This
means that each meal will include a protein source, and protein helps keep you feeling
full.

We’ve also included our Transform Hunger Control Shake in some of the recipes
and offer it as a stand-alone option for a meal! We specifically designed this meal
replacement shake to help reduce calories and help you control your hunger for hours.

Plus, as part of Transform at Home, we’ve approved an “Unlimited Veggies” list that
you can snack on whenever you need to. You can also add these to your meals and
snacks to help volumize them and make them even bigger. Here’s that list of Unlimited
Veggies:

• Spinach • Celery • Cucumber

• Lettuce • Mushrooms • Sprouts
• Eggplant • Green Beans • Peppers
• Mixed Greens • Zucchini • Parsley
• Broccoli • Cabbage • Collard Greens
• Asparagus • Cauliflower
 46

Can I mix and match the recipes? Can I eat breakfast for lunch, or lunch for breakfast?

We’ve designed each of these meals to be around 350 calories, so feel free to have
breakfast for dinner or whatever you’d like! That’s the beauty of these recipes. You get
total control!

Do I have to just stick with one Accelerator for the whole week or even the same
day?

You can mix up your Accelerators daily, weekly, and even in the middle of your
Accelerator.

For example, if you’re on Week 2, you can alternate between jump rope and jogging.

Can I do other types of Accelerator activities, like swimming or playing sports?

Yes, you can do other types of Accelerator activities. Just make sure you do them for at
least the same amount of time. For convenience, here are your Accelerator times per
week:

Week 1: 5 minutes
Week 2: 10 minutes
Week 3: 15 minutes
Week 4: 20 minutes

Can I repeat Transform at Home?

Yes! Feel free to repeat Transform at Home as many times as you’d like.
 47

References:
[1] “Weight Loss Diet and Exercise.” Mayo Clinic, Mayo Foundation for Medical Education and Re-
search, 10 Oct. 2019, www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/diet-and-exercise/hlv-
20049483

[2] Fierberg, Emma. “Here’s How the American Diet Has Changed in the Last 52 Years.” Business Insider,
Business Insider, 13 June 2017, www.businessinsider.com/american-calorie-intake-last-52-years-diet-
food-eating-increase-science-2017-6.

[3] “McDonald’s Nutrition Calculator: Calories and More: McDonald’s.” McDonald’s Nutrition Calculator:
Calories and More | McDonald’s, www.mcdonalds.com/us/en-us/about-our-food/nutrition-calculator.
html.

[4] SUBWAY, www.subway.com/en-us/menunutrition/menu.

[5] “Full Nutrition Info.” Taco Bell Nutrition Information, www.tacobell.com/nutrition/info.

[6] Team, Heart and Vascular. “80% Of Americans Don’t Get Enough Exercise - and Here’s How Much
You Actually Need.” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 25
Mar. 2021, health.clevelandclinic.org/80-of-americans-dont-get-enough-exercise-and-heres-how-much-
you-actually-need/.

[7] Ericson, John. “75% Of Americans May Suffer From Chronic Dehydration, According to Doctors.”
Medical Daily, 4 July 2013, www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-ac-
cording-doctors-247393.

[8] Steinhilber, Brianna. “What You Should Know about Drinking Water (but Probably Don’t).” NBCNews.
com, NBCUniversal News Group, 23 Feb. 2018, www.nbcnews.com/better/diet-fitness/down-low-
h20-n760721.

[9] “The Importance of Hydration.” News, 22 June 2018, www.hsph.harvard.edu/news/hsph-in-the-

news/the-importance-of-hydration/.

[10] “Water: Essential to Your Body.” Water: Essential to Your Body - Mayo Clinic Health System, www.
mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body.

[11] “Functions of Water in the Body.” Mayo Clinic, Mayo Foundation for Medical Education and Re-
search, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-wa-
ter-in-the-body/img-20005799.