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Why, When and How Should I Do a Protein Day?

Updated: May 5

Why, When and How to Do a Protein Day

An explanation of Protein Days is in your Program Guidebook in the Phase II section, but we wanted to explain further the why, when and how you should do a Protein Day.


Why and when should I do a Protein Day?

Protein Days can be done at your discretion in Phase II of the SHAPE Program, but we recommend also discussing this with your practitioner as Phase II is the most important phase of the program.


Phase II of the SHAPE Program is when your brain chemistry and metabolism are stabilized. If your goal was to reach a specific weight, this phase ensures your ability to maintain this new weight.


It is during this phase that you add in foods you previously eliminated in Phase I and discover which foods are most nourishing for you and which may be more inflammatory. It is vitally important that you do not add any foods from the “Foods to Avoid in Phase II” list in your Program Guidebook.


During Phase II, if your weight increases significantly overnight (2+ lbs.), it likely indicates a negative or inflammatory reaction to something you’ve eaten. A Protein Day will help you quickly reduce inflammation, prevent a weight loss plateau and keep you on track with your weight loss goals.


How should I do a Protein Day?

If you gain 2+ pounds in a single day, eat only this for one day:

Apples & Tomatoes
  • 16 oz. of dense protein (preferably beef or chicken)

  • 2 apples or 2 tomatoes (not a combination of 1 apple plus 1 tomato)


This is best eaten in small portions throughout the day with plenty of water.


If you are a vegetarian, use eggs. If you’re a vegan, choose tempeh or a high-quality pea protein powder.


Please note the following about Protein Days:

  • Do not do a Protein Day in Phase I unless recommended by your SHAPE practitioner.

  • A Protein Day is not a quick fix for veering from the Nutrition Protocol, but rather a way to help you recover quickly from an inflammatory reaction.

  • Doing Protein Days repeatedly can cause metabolic imbalances and affect your long-term results, so we recommend them only sparingly. 


Any degree of rapid weight gain or sudden onset of inflammation is often an indication you are sensitive or allergic to a particular food group.

Check out this article for lists of common inflammatory foods and symptoms, and be sure to discuss these with Gwen Krehbiel, SHAPE practitioner.

Reference: SHAPE ReClaimed Updated 1-28-22

Related blog post:


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Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.

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