Ideal Protein Phases 1-4 (Standard)

Due to threatened legal action, I had to pull down the PDFs of the Ideal Protein Phases.  Basically, the breakdown of the phases is this:


1 – Until 90%-100% of weightloss is achieved)  Breakfast: Packet + vitamins  |  Lunch: Packet  + 2 cups veggies  |  Snack:  Packet    |  Dinner:  5 oz Lean Meat unless fish, then 7 oz + 2 cups veggies + Vitamins

Note: Drink water all day, use salt to balance any headaches you’re experiencing, no dairy or fruit allowed except 1 ounce of skim milk if you have coffee/tea with breakfast

2 – Continue for 2 weeks) Breakfast: Packet + vitamins | Lunch: 5 oz Lean Meat unless fish, then 7 oz +2 cups  veggies | Snack: Packet  |  Dinner: 5 oz Lean Meat unless fish, then 7 oz + 2 cups veggies + vitamins

Note: Drink water all day, use salt to balance any headaches you’re experiencing, no dairy or fruit allowed except 1 ounce of skim milk if you have coffee/tea with breakfast

3 – Continue for 2 weeks) Breakfast: Complex Carbs from 2 sources, fruits and grains, one serving of protein one serving of fat/dairy (no more than 30g carbs from Grains, 20g carbs from Fruit, at least 25g protein-not protein powder but actual eggs etc., no more than 120 calories from dairy, or roughly 8 oz low fat plain yogurt, no more than 15g total fat PER DAY combined items   +  vitamins  |  Lunch:  5 oz lean meat unless fish, then 7 oz + 2 cups veggies  |  Snack:  Packet  |  Dinner: 5 oz lean meat unless fish, then 7 oz   +  2 cups veggies +  vitamins

Note:  This phase is all about restarting the pancreas.

4 – Maintenance)

43 comments on “Ideal Protein Phases 1-4 (Standard)

    • That’s tough to hear! Remember as you get closer to your ideal weight your loss may slow or stall. Also, keep an eye on your muscle mass, a tiny bump in muscle can add up to a pound quickly. You can do boot camp for a few days to get the scale to move, do all packets instead of the actual protein for dinner, and don’t forget your water!!

    • Thank you for your input, and you are absolutely correct! Without getting “too” into the details of things, I can say that I am “sensitive” to the whey protein, so constipation is never an issue for me :S

  1. I have been on the diet for 5 weeks and have only lost 5 lbs. I am getting very discouraged. I only had 10 total lbs to lose, but this is very hard.
    I am in ketosis and exercise daily. Thoughts?

    • Mari:

      Once you get so close to goal, it might be time to switch up into another methodology such as diet+exercise to lose those last few stubborn pounds. How are you sure you’re in ketosis? Are you using ketone test strips?

    • If you are in Phase 1 and are in Ketosis, you should not be exercising. Your calorie intact is not appropriate to incorporate exercise. You may be burning muscle instead of fat. Sit back, and just do the diet and you should see more weight loss. You have plenty of time in Phase 4 to exercise!

      • I’ve “sat back” and let the diet take its place. I’m almost to phase 2 and am so excited of the new me. It’s been a slow process, but I also know that I ate some foods here and there that were not allowed and paid for it. I don’t like the feeling of defeat and got back on track the next day. Since December 1, 2015 I’ve lost 30 pounds to the day, and 15 inches. Get Excited! I’ve been able to get rid of my size 16+ jeans, and trade them for a size 10. My blouses went from a 1x to a large (only because I like my blouses lose and comfortable). I’ve also changed my verbiage too “no thank” you, instead if, “I can’t have it” My husband has been eating healthier as well and I catch him now “checking me out” lol! I am now walking more in hopes of getting to my ideal weight sooner. Ty
        Angela F.

    • Quit exercising!! You are asking your body to perform with not enough calories and it makes you hungry! Lose the weight first.

  2. I am 6 days in and am down 4 lbs coach strongly suggested to NOT work out strenuously…go for walks..30-60 minutes but stay off the hills that I use on the trails to bump up the cardio…and I find a 30-45 minute walk is lots. What a program…lots to eat, and do not move around too much…easy peasy.

  3. Sunday I will complete phase 2, looking forward to phase 3 as I was always a big breakfast eater…I started march 3 – see previous comment – and I have now burned off….never say lost cause you might find it again….burned off over 24 lbs of FAT FAT FAT… was not really easy, but neither was it very hard…I am very pleased with this plan…be patient with yourself…I am 57,always a big eater, munchie, munchie especially at night, and have wanted to do this for a very long time…and know… I just DID it…and you can too. GOOD LUCK…ruthie

    • Ruthie:
      Thank you soooo much for your support!!! I’m working on living a more active lifestyle right now, but admitedly need to work on my diet (yet again). I have hope though that this will move me in a positive direction.

    • I started ideal protein on august 4th of 2014.
      Was 315.8, now im 225.8 on january 14th 2015. Im down 90 lbs . Just 10 to go to my goal and phase 2. Ty so much ideal protein life is worth living again

      • wowww. Karmel truly inspiring!! jus started last Thursday and ya is hard..not so much during week when busy at work but brutal once home my first weekend..i miss cheese 🙂 i’ve already lost 5 since Thursday which tells me my body craved water and flushing system out~ never neen veggie eater so it is difficult but you are inspiring. i am suppose to lose 38.7 lbs…phase one til then makes for long spring lol… keep up your great work!!

  4. I am just getting started on the Ideal Protein (I hate using the word “diet”). Any suggestions for someone just beginning? I do not like vegetables (hence the reason I need Ideal Protein) and I don’t know how to prepare them (not a big cooker). I’m committed to the lifestyle change, I’m just not sure where to start . . .

    • Sheryl:

      Firstly, congratulations on making the life change! If you hate vegetables, then learning to work with Ideal Protein may be a bit challenging. The vegetable intake for the day is 2 cups twice daily. If you HATE (and I mean H-A-T-E) vegetables, then learning to disguise them in the shakes may be the way to go. Use a small blender to make them into a veggie smoothy and then add a complimentary shake flavor. With Wonderslim I found that their creamy vegetable soup works great as a sauce with steamed veggies, and I could get through my 4 cups per day pretty well with that. Learning to prepare vegetables is sometimes a daunting task, but I assure you it’s very rewarding! For a while I was buying prepackaged carrots, cauliflower florets etc. because it was EASIER for me to grab and go than sit there cutting it up. If it takes making it a convenience to find success, then start there and work your way back to the higher demanding portion of making them yourself 🙂

      Good luck and keep me updated!

  5. I just found you site, and love it. I haven’t started yet, but will very soon. I need to loose at least 75 pounds and wondering if it would be better to set small goals like say 20 pounds in Phase 1 then go to Phase 2 for a week or 2 and then back to Phase 1 for 20 more pounds? And keep this going until all the weight is gone. I know me and I get really bored really quick with the same thing. I love to cook and eat hence the weight problem. Please give me your opinion this this plan. Thank you for this great site.

  6. Im going to go phase 4 Monday, my question is wife wants to try diet but noticed a lot of packs contain milk,, does any one know of packs that don’t contain milk??

    • Unfortunately I’m not familiar with any packets that don’t contain milk other than maybe the soups or fruit drinks? Is the issue that the protein is from milk and she’s lactose intolerant or is it a vegan lifestyle issue? If it’s just lactose intolerance it may be OK but I’d have to check more for it.

    • If your wife is allergic to milk, she’ll have a problem with this diet. But if she’s lactose intolerant (as I am and extremely sensitive), it’s doable. The trick is to read the actual ingredients, not just the allergy listings. Their whey protein is really clean – no lactose (unlike many over the counter supplements). So, just avoid foods that list milk, buttermilk or cream in their ingredient list. I’ve been doing the diet for 8 months and I’ve been fine without supplementing lactase.

    • You don’t have to pay to check out my site, but if you buy supplements or diet products from diet direct, you do have to pay for those. Use the affiliate link on my page to get $10 off your first order, that’ll help a bit, and it’s cheaper than IP which is nice.

      • I buy. IP And it us getting very expensive. I am down 50 lbs. with another 25 to go. What is your website so I can look at prices” obviously still in Phase I… Thanks

  7. hi, its me again…9 months since my last communication…and 7 pounds!…So i have begun phase 1 again, and you know what…that*s no biggie…to gain a few back…but now I hope it to be easier, and quicker because I do not have that much do burn off…a couple of weeks in phase one will probably be sufficient…and so much less pressure because….. been there, done that….except less to burn off…get into form for summer…I look at this program as much a cleanse, and break for my pancrease, as an outright DIET….deliberately eating very clean, removing all junk, water, water every day…we try to do it right, but we are human after all, and I enjoy a good meal of BBQ ribs and potato salad, but hopefully only occasionally….try to maintain my weight through summer and fall…and if I put on a few, I will not beat myself up about it…..which would probably cause me to need a hot fudge sundae, or fry with gravy
    I wish everyone who attempts this adventure, all the best of luck….don*t see it as a punishment for enjoying good food…accept the challenge, embrace the potential in you…. get into the mindset…you know you can…ruthie

  8. I am getting ready to go onto maintenance. I have been on Ideal Protein for 5 months and lost 30 lbs. I’m happy, but determined to keep the weight off or if I gain back a few pounds I will go back on phase 1 for a few weeks. I lost the weight during the winter months and now that the weather is turning nice, I feel like I can also get into a regular exercise program. I’m psyched. As I go back to more regular meals, I wonder if there are any tips on the best boxed cereal to eat as I used to really like cold cereal…or am I better off sticking with some of the Ideal Protein foods (Maple Oatmeal) on an ongoing basis. I am going to Rome in a month and know I will be tempted by pasta….should I be anxious about food choices there? Or is there a resource I can tap for Italian meal suggestions? This is my first post.

  9. Some time you might need to eat a 4 pack. i didn’t lose any one week nd not very much the next week. but the next week i eat 4 pack every day and lost 11 lb.

  10. Andrea
    July 16 2015
    I just started IP. I love it! I’m down 9 lb since Monday! This program is so easy to follow.
    If anyone is thinking of doing this, you should.

    • Ideal Protein is widely available in the US, Wonderslim is sold online and is available in the US as well. Depending on where you’re at, there are Ideal Protein centers all over where you can join and be weighed/measured each week and get coaching. The downside is the cost that’s associated with those features tends to lean to a higher amount per month than just ordering from Wonderslim the alternate products.

  11. I have done this diet before but want to go back for just 10 more pounds. Do I have to go through a consultant or can I order online? I do like that I was weihhed and measured each time I went in but I just dont have the time and the closest place to me is not close at all.

    • Anna – I’m not sure if Ideal protein can be done on your own since I don’t use their products, but I’d imagine it could be. It looks like you can order directly online, also through eBay and things like that. If you like the accountability, maybe switch it up by doing Weight Watchers (you’ll get weighed but not measured) and then do measurements on your own and track online?

  12. I have 50 pounds to say good bye to. I have lost and regained this weight many times over..yoyo…I have done programs where the loss is quick however, can’t easily sustain the loss. I travel heavily for work and think this program could be the answer…..will this program work for a worn out YOYO-er?

    • Ideal protein is great if you’re on the go. Simply pack up the proper number of packets and away you go! You’ll still need to keep your protein and vegetable servings up however, so try and look to Garden Salads where you can with spinach (instaed of lettuce) and un-sauced meats if you need to go out for food.

  13. Started ideal Protein 3 weeks ago; I am down fourteen pounds. Loosing the weight is great still have 40lbs to go, I was suffering with a lot of joint, muscle and bone pains, my pain level has gone from constant cant sleep at night (9-10) to mostly only stiffness, It is obvious that the combination in nutrients will be beneficial for anyone suffering from most forms of arthritis..

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s