#WEDO Transformations
LOOK GOOD • FEEL BETTER • WIN MONEY
weighT loss MEAL PLAN vol.3
Transform your eating habits
and feel good with our
convenient meal plan.
Organize your meals:
For 3 weeks, with the best
and most delicious recipes.
Your journey to wellness starts here.
WEIGHT LOSS MEAL PLAN
INITIAL RECOMMENDATIONS
Below we present a meal plan that covers three (3) weeks of
good ideas. Through it we want to show you that eating
healthy can be simple, fun, varied and delicious. You will
realize that to have good results you do not have to restrict
yourself, complicate things, go hungry or get bored with your
diet.
This guide does not replace the personalized advice of your
Coach and its sole purpose is to give you some options and
general recommendations on how you can eat to achieve
your personal transformation.
Remember that your Coach will always be available to
support and guide you in the process!!
Produce Protein Dry Goods Staples & Misc
2 bunches green onions 2 lbs. (900g) lean white basmati rice coconut oil
2 onions ground pork rolled oats natural peanut butter
red onion 10.5 oz. (300g) chicken almonds almond butter
2 bananas breast filets walnuts honey
9 lemons 1 lb. (450g) lean ground cashew nuts maple syrup
2 avocados beef, 5% fat puffed rice tahini
3 cucumbers 4 fl oz. (115ml) beef dried cranberries 5.3 oz. (150g) canned
9 cloves garlic stock coconut flakes chickpeas
6 medium zucchinis 1 lb. (450g) boneless, unsweetened 7 oz. (200g) canned
chives skinless chicken thighs sunflower seeds chickpeas
carrots 1.1 lbs. (500g) salmon almond flour canned tuna
fresh ginger root filets buckwheat flour olive oil
fresh parsley 10 oz. (300g) cod fillets baking powder mustard
fresh cilantro 3 lbs. (1.4kg) boneless, cornstarch mayonnaise
fresh dill skinless chicken thighs vanilla extract taco seasoning
fresh thyme 10 oz. (285g) tuna steak ground cinnamon tomato sauce,
turmeric root eggs onion powder homemade or store-
beets (beetroot) quark paprika bought
basil leaves greek yogurt, 2% oregano green bell pepper
½ head of iceberg feta cheese chili powder Thai red curry paste
lettuce cottage cheese instant espresso vegetable stock
Medjool dates parmesan cheese granola sun dried tomatoes
4 medium sweet milk sesame seeds breadcrumbs
potatoes cream, dairy or plant-
2 medium tomatoes based
1 green bell pepper
jalapeño
raspberries
pineapple
orange juice
broccoli florets
frozen mango
mixed salad greens
1 green apple
#WEDO Transformations
LOOK GOOD • FEEL BETTER • WIN MONEY
Produce Protein Dry Goods Staples & Misc
fresh basil 1 lb. (450g) boneless, almond flour honey
fresh dill skinless chicken thighs baking powder coconut oil
fresh parsley 3 lbs. (1.4kg) boneless, cornstarch olive oil
fresh turmeric root skinless chicken thighs instant espresso natural peanut butter
fresh ginger root 1 lb. (450g) chicken walnuts 7 oz. (200g) canned
mint leaves breasts almonds chickpeas
12 cherry tomatoes 5 oz. (150g) Chicken rolled oats 5.3 oz. (150g) canned
3 medium yellow onion 1 lb. (450g) flank steak puffed rice chickpeas
2 bunches green onions 10 oz. (285g) tuna steak dried cranberries canned tuna
carrots 10.5 oz. (300g) chicken dried apricots beef stock
medjool dates breast filets dried herbs of choice Thai red curry paste
5 bananas 1.1 lbs. (500g) salmon coconut flakes tamari
broccoli filets vanilla extract tahini
cilantro eggs white basmati rice mirin
cloves garlic Greek yogurt Jasmine rice mayonnaise
8 limes full-fat Greek yogurt quinoa mustard
2 zucchinis vanilla soy yogurt dark chocolate chips stevia
beets cottage cheese sesame seeds
3 cucumber parmesan cheese onion powder
mixed salad greens feta cheese curry powder
3 avocado quark granola
1 celery stick milk
frozen pitted cherries
frozen mango
½ head of iceberg
lettuce
basil leaves
#WEDO Transformations
LOOK GOOD • FEEL BETTER • WIN MONEY
Produce Protein Dry Goods Staples & Misc
10 oz. (300g) cod fillets white basmati rice
2 zucchinis honey
1 lb. (450g) boneless, almond flour
lettuce coconut oil
skinless chicken thighs baking powder
iceberg lettuce olive oil
1 lb. (450g) turkey wheat flour
basil leaves natural peanut butter
breast buckwheat flour
2 medium zucchinis vegetable stock
1 lb. (450g) chicken cornstarch
cloves garlic sun dried tomatoes,
breasts instant espresso
medjool dates chopped
10.5 oz. (300g) chicken paprika
6 bananas 7 oz. (200g) canned
breast filets oregano
pineapple chickpeas
2 lbs. (900g) lean chili powder
orange juice canned tuna
ground pork onion powder
lemon juice Thai red curry paste
8.8 oz. (250g) ground buckwheat flour
broccoli tahini
pork walnuts
cilantro tamari
3 lbs. (1.4kg) boneless, almonds
3 avocado black olives
skinless chicken thighs cashew nuts
white cabbage stevia or xylitol
eggs vanilla extract
red cabbage mustard
Parmesan cheese ground cinnamon
1 red bell pepper mayonnaise
cottage cheese dried oregano
1 large carrot mirin
feta cheese dried herbs
6 radishes
cream, dairy or plant- quinoa
bean sprouts
based coconut flakes,
coriander
milk unsweetened
2 spring onions
chia seeds
2 bunches green onions
sunflower seeds
strawberries
toasted sesame seeds
blueberries
black sesame seeds
cucumber
sage
cherry tomatoes
parsley
spinach
fresh ginger
fresh turmeric
1 pear
1 green apple
#WEDO Transformations
LOOK GOOD • FEEL BETTER • WIN MONEY
Breakfast Snack Lunch Snack Dinner
Rainbow Shake
Pork, Ginger & Avocado strips
Nutty Granola Chickpea, Beet & (Formula 1 +
Monday Green Onion Bars
wrapped in
PDM or PPP
Feta Salad + Tea cheese slices.
Patties Protein).
Tea (Herbal Aloe +
1 medium green
Herbal Drink + Chicken,
apple + Protein Packed Loaded Taco
Active Fiber). Avocado
1 tablespoon of Chickpea Banana Sweet
Tuesday Shake (Formula 1 +
almond or
Cucumber
Bread Potatoes
PDM or PPP Salad + Tea
nut butter
Protein).
Avocado 12 units of raw Shake
Whipped Gluten-Free Cottage almonds + (Formula 1 +
Wednesday Cottage Cheese Tropical Granola Cheese Dip + 12 units of raw PDM or PPP
Bowl Tea walnuts Protein).
Tea (Herbal Aloe +
Herbal Drink + 1 serving of fruit +
Protein Packed Oven-Baked Poached
Active Fiber). 1 tablespoon of
Thursday Shake (Formula 1 +
Chickpea Banana Red Curry
natural peanut
Salmon with
Bread Chicken + Tea Cucumber
PDM or PPP butter Salad
Protein).
Cod with Lettuce wrap with Shake
Creamy Sauce tuna, tomato, (Formula 1 +
Carrot Mango Nutty Granola
Friday Smoothie Bowl Bars
with Zoodle +Tea onion, cilantro, PDM or PPP
lemon, sea salt Protein).
and pepper
Tea (Herbal Aloe +
Herbal Drink + Slow Cooker
Ginger & Turmeric Meal Out -
Saturday Active Fiber). Gluten-Free Honey Teriyaki
Immunity Shots Enjoy!
Shake (Formula 1 + Tropical Granola Chicken & Rice
PDM or PPP + Tea
Protein).
1/2 cup Greek Sesame Seared Beef &
Zucchini Egg Garlic Herb Baked
yogurt Tuna Salad + Broccoli Stem
Sunday Nests
+ fruit of choice Tea Zucchini Fries Stir-Fry
Legend: Search the recipe book
Search the Meal Plans /Recipes section of the app
Breakfast Snack Lunch Snack Dinner
1 puffed rice toast Shake
Protein Packed Oven-Baked
Cottage Cheese & + crushed avocado (Formula 1 +
Monday Chickpea Banana Red Curry
Basil Filled Omelet strips PDM or PPP
Bread Chicken + Tea
Protein).
Tea (Herbal Aloe +
Herbal Drink + Tuna, spinach Slow Cooker
and tomato Beef &
Active Fiber). Honey Teriyaki Ginger & Turmeric
Broccoli Stem
Tuesday Shake (Formula 1 + salad (olive oil Chicken & Rice + Immunity Shots
Stir-Fry
PDM or PPP and vinegar) Tea
Protein).
Sesame Shake
Zucchini Egg Stuffed Banana Protein Chickpea (Formula 1 +
Seared Tuna
Wednesday Nests Chocolate Bite
Salad + Tea Banana Bread PDM or PPP
Protein).
Tea (Herbal Aloe +
Herbal Drink + Rainbow Baked Quinoa
Active Fiber). Nutty Granola Chickpea, Beet & Boiled eggs + Chicken
Thursday Shake (Formula 1 + Bars guacamole
Feta Salad + Tea Nuggets +
PDM or PPP side of Choice
Protein).
High Protein Shake
Whipped Bowl with nuts + Cherry Blis (Formula 1 +
Coronation
Friday Cottage Cheese natural Greek
Chicken Salad + Sorbet PDM or PPP
Bowl yogurt Protein).
Tea
Tea (Herbal Aloe +
Herbal Drink + Chicken,
1/2 cup Greek
Active Fiber). Avocado
Saturday Shake (Formula 1 +
yogurt +
Cucumber
Nutty Granola Meal Out -
fruit (such as Bars Enjoy!
PDM or PPP Salad + Tea
strawberry)
Protein).
1/2 cup oatmeal in Avocado
Carrot Mango Yogurt &
almond milk with Cottage Poached Salmon
Sunday Smoothie Bowl
walnuts and Cheese Dip +
Peanut Butter
with Cucumber
Protein Fluff
almond butter Tea Salad
Legend: Search the recipe book
Search the Meal Plans /Recipes section of the app
Breakfast Snack Lunch Snack Dinner
Cod with Shake
Zucchini Egg Lettuce wrap with Protein Packed (Formula 1 +
Monday tuna and cottage Creamy Sauce
Nests Chickpea Banana PDM or PPP
cheese. with Zoodles
+ Tea Bread Protein).
Tea (Herbal Aloe +
1 medium green
Herbal Drink +
Gluten-Free Oven-Baked Red apple + High Protein
Active Fiber).
1 tablespoon of
Tuesday Shake (Formula 1 + Tropical Granola Curry Chicken +
almond or
Turkey Salad
PDM or PPP Tea
nut butter
Protein).
High Protein 1/2 cup cottage Shake
Carrot Mango Nutty Granola Coronation cheese + (Formula 1 +
Wednesday Smoothie Bowl Bars Chicken Salad + strawberries PDM or PPP
Tea and blueberries Protein).
Tea (Herbal Aloe +
Herbal Drink + Baked Quinoa
Active Fiber). Protein Packed Greek Cucumber Chicken Nuggets +
Thursday Shake (Formula 1 + Chickpea Banana Salad + Tea
1 medium pear
side of Choice
PDM or PPP Bread
Protein).
Avocado Shake
Asian Inspired 1/2 cup greek Cottage Easy Banana & (Formula 1 +
Friday Scrambled yogurt + chia Cheese Dip + Strawberry Cake PDM or PPP
Eggs seeds + walnuts Tea Protein).
Tea (Herbal Aloe +
Herbal Drink + Chicken,
Spinach, tomato Meal Out -
Avocado Nutty Granola
Saturday Active Fiber). and cheese of
Bars Enjoy!
Shake (Formula 1 + Cucumber
your choice
PDM or PPP Salad + Tea
Protein).
Pork, Ginger & Greek yogurt + Slow Cooker
1 scoop of your Ginger & Turmeric Easy Herby
Green Onion Honey Teriyaki
Sunday formula 1 shake Immunity Shots Sausages
Patties Chicken & Rice
+ Tea
Legend: Search the recipe book
Search the Meal Plans /Recipes section of the app
PREPARATION OF PRODUCTS
SHAKE (FORMULA 1 + PDM OR PPP PROTEIN).
In a blender add 240 ml of water (8 ounces).
6-8 ice cubes (to taste).
Two measures of Formula 1 (measuring spoon inside the
container).
One or two measures of PDM or PPP Protein (measuring
spoon inside the container).
The longer you blend it, the creamier the shake will be.
You can mix different flavors of F1. One measure of each
flavor.
TEA (HERBAL ALOE + HERBAL DRINK + ACTIVE FIBER).
Heat 6-8 ounces of water and add one teaspoon of Herbal
Beverage.
Add two capfuls of Herbal Aloe Concentrate (measure
with the cap of the Aloe bottle).
Add 1 scoop of Active Fiber.
You can take it before or after your Shake. You can also
take it mid-morning or mid-afternoon.
FINAL RECOMMENDATIONS
• The amount of each food will be determined by the caloric
needs to reach the goal and by the feeling of satiety. Your
coach can help you adjust it.
• If you want to reduce the frequency of meals, you can
combine breakfast with the morning snack and dinner with
the afternoon snack.
• If a recipe does not seem pleasant to you, change it as you
wish for other healthy options. Use your imagination and you
can also rely on the Challenge recipe book.
• Make sure you build a meal plan that you enjoy, it is the only
way for it to be sustainable over time.
• If you have any questions, consult your coach.
DISCLAIMER
We are not certified nutritionists and do not claim to be one.
Each individual's dietary needs and restrictions are unique to
that individual. You are ultimately responsible for all
decisions regarding your health. The information in this E-
Book is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the
advice of your physician or other qualified health provider
with any questions you may have regarding a medical
condition. The author disclaims liability for any adverse
effects that may result from the information found in this E-
Book.
This guide is solely for the purposes of the
Wedotransformations challenge. In addition to any
limitations or disclaimers of liability, it is expressly noted that
any unauthorized use outside the context of the challenge is
in no way binding on its organizers, administrators and
affiliated companies. Results are not typical.
People who follow this program and adopt a healthy lifestyle
(such as reducing calorie intake, eating a healthy diet and
engaging in regular physical activity) can generally expect to
lose about one to two pounds per week.
If you have received this guide from a third party, consult
your doctor and/or nutritionist before using it.
