12 Week nutrition plan

12 Week nutrition plan

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If you’ve been looking for a simple solution to take the guesswork out of eating right and fueling your gains in the gym – and who isn’t? - then look no further than this results-focused 12 week nutrition plan, brought to you by the team from Proto Whey.

Your search for answers ends here. This 12 week plan includes 3 phases of four weeks each, pairing high-quality protein sources with the carbs and fats that you’ll need to keep powering through any plateaus.

Plus – you’ll be able to treat yourself each and every day with one of the delicious protein shake and smoothie recipes provided by  the team from Proto Whey. With this many options at your disposal, all you need is the
commitment to stick to the plan for the next 12 weeks in – and out – of the kitchen and gym. Let’s do this!



1 scoop Cafe Mocha Proto Whey
1 scoop Vanilla Creme Proto Whey
1 cup espresso (room temperature or cold)
6 ice cubes


Combine all ingredients in blender and blend until desired consistency achieved or simply combine in your shaker, shake and enjoy!



2 scoops Double Chocolate Proto Whey
1 tsp. organic unsweetened cocoa powder
1 tbsp. coconut oil
1-2 tsp. stevia
1 tsp. almond extract
235ml almond milk
6 ice cubes


Add all ingredients to your blender and blend on shake setting. Pour in a glass and top with shredded coconut and almond slivers.




2 scoops Double Chocolate Proto Whey
1 tsp. organic cocoa powder
2 tsp. stevia
2 tsp. minced peppermint leaves
½ medium sized banana
6 ice cubes
1 Cup of Water


No surprises here; simply combine all ingredients in blender on shake/smoothie setting or blend until desired consistency is reached.




½ cup ground oats
1 tbsp. ground espresso (dark)
1 tsp. organic cocoa powder
1 scoop Café Mocha Proto Whey
½ tsp. baking powder
¼ tsp. sea salt
1 tsp. stevia
1 egg white
6-8 tbsp. water
Cooking spray


Combine oats and espresso in a blender and pulse until it is a fine powder. Pour powder in a medium size bowl and add all other dry ingredients. Sift ingredients to combine. Mix together with a fork. When mixed Evenly, add egg white and water. Be sure to add water slowly until it is a batter like consistency.

Spray a non‐stick pan with cooking spray and heat over medium flame. Add batter using a tablespoon. This is one serving and should make about 4 pancakes with 2‐3 tablespoons each. When pancakes begin to bubble, flip and cook on opposite side.

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