supercharge1

Welcome to your personalized meal plan.  Please select one below based on your current weight.  If you are not already in our facebook support page please email me directly at dkwilch@gmail.com and I will add you immediately.  I look forward to working with you in helping you achieve your goals!

Meal Plan 100-150 lbs.     Click here to download

Breakfast – Herbalife Formula 1 Shake + 1 Multi-vitamin + 1 Cell Activator + (fruit optional – berries only) Tea (1/2 teaspoon) or 1 Total Control

Snack – Choose from list

Lunch – Protein: 4 oz of chicken breast, fish, or turkey breast, bison / Carbs: 1 cup of green vegetables + 4oz sweet potato or 1/2 Cup Cooked Brown Rice / Fat: 1/4 Avocado or 1 Teaspoon Extra Virgin Olive Oil or Coconut Oil + 1 Multivitamin + Tea (1/2 teaspoon)

Snack – Choose from list

Dinner – Protein: 4 oz of chicken breast, fish, or turkey breast, bison / Carbs: 1 cup of green vegetables + 4oz sweet potato or 1/2 Cup Cooked Brown Rice / Fat: 1/4 Avocado or 1 Teaspoon Extra Virgin Olive Oil or Coconut Oil + 1 Multivitamin + 1 Cell Activator

Evening Snack – Add night time snack if up 3 hours past dinner. Herbalife Formula 1 Shake or PROTEIN ONLY based snack

How to make your shake:

Option 1: Mix 2 Scoops of Formula 1 with 8oz of Skim or unsweetened soy milk

Option 2: Mix 2 Scoops of Formula 1 with 1  scoop of Protein Drink Mix

Optional: Add 1/2 cup of berries (ask coach)

Snack Options: Weight Range 100-150 lbs
Protein 15-20g/ Fat 8-10g/ Carb 20-25g
1/2 cup Egg Whites + 1/4 Avocado + 1 Medium Size Whole Wheat Tortilla
2 Scoops Beverage Mix + 1 Tablespoon Almond Or Peanut Butter + 1 Rice Cake
3 oz of Chicken, Tuna + 1 Tablespoon Olive Oil + 1 Cup Spinach Lettuce +1 Small Tortilla
4 Hard Boiled Eggs (1 whole and 3 whites only), 1 Rice Cake or 1 Tortilla
3 oz of Tuna Salad, 1 Tablespoon Light Mayo, 1 apple
1/2 Cup of Non-Fat Plain Greek Yogurt + 1 Cup of Berries + 15 Almonds
Important Note:

It’s important for us to work together, so that you get started correctly and get MAXIMUM results. So follow these steps and keep your follow up appointments.

1) Meal Prep – We recommend 2x per week – Wednesdays and Sundays – Post picture in accountability group or send directly to me.

2) Weigh in day – Mondays are weigh in day and you should either send to me in Voxer or via text.

3) Pictures & Measurements – Please put it on your calendar to retake and send every 30 days.

screen-shot-2016-11-13-at-3-28-12-pm

Meal Plan 150-200 lbs. Click here to download

Breakfast – Herbalife Formula 1 Shake + 1 Multi-vitamin + 1 Cell Activator + (fruit optional – berries only) Tea (1/2 teaspoon) or 1 Total Control

Snack – Choose from list

Lunch – Protein: 5 oz of chicken breast, fish, or turkey breast, bison / Carbs: 1 cup of green vegetables + 6oz sweet potato or 3/4 Cup Cooked Brown Rice / Fat: 1/4 Avocado or 1 Teaspoon Extra Virgin Olive Oil or Coconut Oil + 1 Multivitamin + Tea (1/2 teaspoon)

Snack – Choose from list

Dinner – Protein: 5 oz of chicken breast, fish, or turkey breast, bison / Carbs: 1 cup of green vegetables + 5oz sweet potato or 1/2 Cup Cooked Brown Rice / Fat: 1/4 Avocado or 1 Teaspoon Extra Virgin Olive Oil or Coconut Oil + 1 Multivitamin + 1 Cell Activator

Evening Snack – Add night time snack if up 3 hours past dinner. Herbalife Formula 1 Shake or PROTEIN ONLY based snack

How to make your shake:

Option 1: Mix 2 Scoops of Formula 1 with 8oz of Skim or unsweetened soy milk

Option 2: Mix 2 Scoops of Formula 1 with 1.5 scoop of Protein Drink Mix

Optional: Add 1/2 cup of berries (ask coach)

Snack Options: Weight Range 100-150 lbs
Protein 15-20g/ Fat 8-10g/ Carb 20-25g
1/2 cup Egg Whites + 1/4 Avocado + 1 Medium Size Whole Wheat Tortilla
2 Scoops Beverage Mix + 1 Tablespoon Almond Or Peanut Butter + 1 Rice Cake
3 oz of Chicken, Tuna + 1 Tablespoon Olive Oil + 1 Cup Spinach Lettuce +1 Small Tortilla
4 Hard Boiled Eggs (1 whole and 3 whites only), 1 Rice Cake or 1 Tortilla
3 oz of Tuna Salad, 1 Tablespoon Light Mayo, 1 apple
1/2 Cup of Non Fat Plain Greek Yogurt + 1 Cup of Berries + 15 Almonds
Important Note:

It’s important for us to work together, so that you get started correctly and get MAXIMUM results. So follow these steps and keep your follow up appointments.

1) Meal Prep – We recommend 2x per week – Wednesdays and Sundays – Post picture in accountability group or send directly to me.

2) Weigh in day – Mondays are weigh in day and you should either send to me in Facebook or via text

3) Pictures & Measurements – Please put it on your calendar to retake and send every 30 days.

screen-shot-2016-11-13-at-3-27-59-pm

Meal Plan 200 Plus Phase 1  Click here to download

Breakfast – Herbalife Formula 1 Shake + 1 Multi-vitamin + 1 Cell Activator + (fruit optional – berries only) Tea (1/2 teaspoon) or 1 Total Control

Snack – Choose from list

Lunch – Protein: 6 oz of chicken breast, fish, or turkey breast, bison / Carbs: 1 cup of green vegetables + 6oz sweet potato or 1 Cup Cooked Brown Rice / Fat: 1/2 Avocado or 1.5 Teaspoon Extra Virgin Olive Oil or Coconut Oil + 1 Multivitamin + Tea (1/2 teaspoon)

Snack – Choose from list

Dinner – Herbalife Formula 1 Shake + 1 Multi-vitamin + 1 Cell Activator

Evening Snack – Add night time snack if up 3 hours past dinner. PROTEIN ONLY

How to make your shake:

Option 1: Mix 2 Scoops of Formula 1 with 8oz of Skim or unsweetened soy milk

Option 2: Mix 2 Scoops of Formula 1 with 2 scoops of Protein Drink Mix

Optional: Add 1/2 cup of berries (ask coach)

Weight Range 200+ lbs
Protein 25-30g/ Fat 14-18g/ Carb 25-30g
1 Cup Egg Whites + 1/2 Avocado + 1 Med Size Whole Wheat Tortilla
3 Scoops Beverage Mix + 2 Tablespoon Almond Or Peanut Butter + 1 Rice Cake
5 oz of Chicken, Tuna + 2 Tablespoon Olive Oil + 1 Cup Spinach Lettuce +1 Med Tortilla
6 Hard Boiled Eggs (2 with Yolk and 4 whites only), 1 Rice Cake or 1 Tortilla
5 oz of Tuna Salad, 2 Tablespoon Light Mayo, 1 large apple
1 Cup of Non Fat Plain Greek Yogurt + 1 Cup of Berries + 23 Almonds
Important Note:

It’s important for us to work together, so that you get started correctly and get MAXIMUM results. So follow these steps and keep your follow up appointments.

1) Meal Prep – We recommend 2x per week – Wednesdays and Sundays – Post picture in accountability group or send directly to me.

2) Weigh in day – Mondays are weigh in day and you should either send to me in Facebook or via text

3) Pictures & Measurements – Please put it on your calendar to retake and send every 30 days.