Optimize Quality Weight Loss Plan Details: Three meals plus one optional snack per day. Even distribution of protein and carbohydrates in each meal. First meal is a protein shake for calorie control. If your goal is to lose ten pounds or less (or if you’re a female with ≤ 28% body fat, or a male with ≤ 22% body fat), reduce your calories 10 to 20 percent below maintenance.
