Jump Start Nutrition Plan

GOAL SETTING

Use Pencil to fill in the following answers.

What has kept you from following through and making these changes in the past?

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What is different today that will enable you to run past these challenges onto your next

Level of achievement?

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What motivates and inspires you?

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Paint a verbal picture of the day will be line that you hit your personal goals. Be

extremely detailed for the more detail, the more ownership you have of it.

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Thinking about everything you have answered above come up with your mission

statement. This should be a phrase that is easy to remember that sums up your motivation

and reason why. This phrase will be your mantra throughout your program.

Examples: “There is no time like the present.”

“No more excuses.”

“I am strong beyond belief, I am powerful beyond measure.”

“A strong inside and outside strengthens the soul.”

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Why is achieving these this important to you?

What is this going to enable in your life?

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Meal Plan

The serving sizes given are general and can be adjusted accordingly dependent upon hunger as your body adjusts.   Remember that each person’s starting point is very different. The meal plan servings can be adjusted based on your personal needs. 

These needs will all be based around time to determine perfect portion size. 

·         Whatever you need to get you to 3 hours. 

o   If you are still full at the 3-hour mark, you ate too much.  Drop the serving sizes slightly of each item. 

o   If you are starving before the 3 hour mark, simply increase the portion of either protein, fruit or vegetable slightly in your next meal

For example, if lunch calls for 3 ounces of turkey, increase it to 4 ounces or even 5 ounces if necessary. Please do not be afraid to add more healthy food to your plan to nourish your body sufficiently. Eating one or two more ounces of a healthy protein, fruit, or vegetable will only positively impact your results. Eating foods that are not on your list (breads, pastas, sweets) will deter you from seeing the results you’re looking for.

I mention specific brands throughout this jumpstart guide because they are the ones I have researched and found to fit the program best. If you cannot find these brands and cannot order them online, you can make substitutions using your judgment and the principles you have learned here. However, I strongly encourage these as I have already eliminated several brands that claim one thing and deliver another.

How to Use the Meal Plans

Each meal, you will have a protein and a vegetable, along with a carb (optional), a fruit, or a fat. This way of building your meals is a great way to keep you on track and ensure you are eating supportively. Proteins are essential for muscle growth, tissue repair, boosting your metabolism, and keeping you full, while vegetables promote overall health and fill you up without adding excess calories.

Fats, fruits, and carbs can provide much-needed nutrition to round out your diet. We present several options to choose from that will get you well on your way to exactly where you want to be.  Enjoy! 

Remember…

Do the very best you can with whichever foods are available to you. You may not be able to find every single food I have listed, but that is ok! I have never had a client not lose weight because they had to make 1 or 2 adjustments. More importantly, make the majority of your food choices “all natural” and follow the recommended portion sizes and food combinations.

** Meal Substitutions** At any time you cannot get a prepared meal, simply replace this for a shake meal.  Try not having more than 2 shake meals per day.

** Ex: 1) Shake Meal 2.) Scheduled Snack 3.) Scheduled Meal 4.) Shake Meal 5.) Scheduled Meal 6.) Scheduled Meal

Protein Shakes – The following are all 1 Female serving – Males x 1.5 ingredients

The Best Protein Shake Ever

1/2 Cup of Ice

1/2 Cup of Water

1 Tsp. Vanilla Extract

1 Tbsp. Natural Peanut Butter

1 Tbsp. Hazelnut Coffee

1 Scoops Chocolate Protein Powder

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Frozen Chocolate Banana

1/2 Cup of Ice

1/2 Cup of Water

1 Banana

1 Scoop Chocolate Protein Powder

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

High Energy Shake!

1/2 Cup of Ice

1/2 Cup of Water

4-8 Strawberries (Fresh or Frozen)

½ Banana

1 Tbs. Flaxseed Oil

1/2 Tsp. Vanilla Extract

1 Heaping Scoop Vanilla or Chocolate Protein Powder

1-2 Drops of Stevia Organic Sweetener (optional)

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Fat Burning Peaches and Cream

1/2 Cup of Ice

1/2 Cup of Water

1 Ripe peach

2 Tbs. Greek Yogurt

1 Scoop Vanilla Protein Powder

1-2 Drops of Stevia Organic Sweetener (optional)

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Berry Good Shake

1/2 Cup of Ice

1/2 Cup of Water

1/4 Cup Greek Yogurt

1/4 Cup Raspberries

4 Strawberries

1/4 Cup Blueberries

1 Scoop Vanilla or Chocolate Protein Powder

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Peanut Butter Cup

1/2 Cup of Ice

1/2 Cup of Water

1 Scoop Chocolate Protein Powder (you can also use vanilla protein + 1 tbsp. cocoa powder)

1 tbsp. Natural Peanut Butter (smooth or chunky)

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Banana Bread Shake

1/2 Cup of Ice

1/2 Cup of Water

1 Scoop Vanilla or Chocolate Protein Powder

1 Banana

1/4 Cup Quaker Oatmeal (cook with boiling water)

1-2 Drops of Stevia Organic Sweetener (optional)

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Raspberry Chocolate Thick

1/2 Cup of Ice

1/2 Cup of Water

1 Scoop of Chocolate Protein Powder

8 Raspberries

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Meal Plan—Week 1

 

Breakfast Meal #1

Protein Choices - Choose One

-          1 egg + 3 whites

-          2 whole eggs

-          2 ounces chicken (palm sized)

-          2 ounces white fish

-          Whey protein (Protein shake below. Still need veg or add spinach)

-          (Description of recommended Brands See Notes)

Vegetable Choices - Choose One

-          1 cup steamed broccoli steamed

-          1 cup steamed spinach (2 cups raw)

-          1 cup steamed asparagus

-          1 cup steamed cauliflower

-          1 cup steamed zucchini

-          3/4 bell pepper

Fruit Choices – Choose One

-          1 Medium green apple

-          ¾ cup blueberries

-          ¾ cup strawberries

-          ¾ cup raspberries

-          ¾ medium banana

-          ¾ cup pineapple

-          ½ grapefruit

Examples

1 egg + 3 whites

1 cup steamed cauliflower

1 green apple

2 whole eggs

1 cup steamed spinach

¾ medium banana

2 oz leftover chicken

1 cup cooked broccoli

¾ cup strawberries

 

Snack Meal #2 and Snack Meal #4

Protein Choices - Choose One (Nuts for 1 snack only)

-          1 oz Raw Almonds

-          1 oz Raw Walnuts

-          2 hard boiled eggs

-          2 ounces chicken (palm sized)

-          2 ounces white fish

-          2 ounces tuna fish

-          Whey protein (Protein shake below. Still need veg or add spinach)

Vegetable Choices - Choose One

-          Celery Sticks

-          ½ sliced red, yellow, or green pepper

-          1 cup steamed broccoli steamed

-          1 cup steamed spinach (2 cups raw)

-          1 cup steamed asparagus

-          1 cup steamed cauliflower

-          1 cup steamed zucchini

-          6–7 Baby Carrots

Fruit Choices - Choose One

-          1 green apple

-          1 cup strawberries

-          1 cup blueberries

-          1 cup raspberries

-          1 banana

-          1 cup pineapple

Examples

2 Tbsp Almond Butter

Celery Sticks

1 small green apple

2 hard boiled eggs

½ yellow pepper

1 cup blueberries

1 ounce raw walnuts

1 cup steamed broccoli

1 cup strawberries

Lunch Meal #3 and Dinner Meal #5

Protein Choices - Choose One

-          3 ounces chicken (dark or white meat)

-          3 ounces turkey (dark or white meat)

-          3 ounces any fish

Salad

-          All lettuce except for Iceberg (It has no nutritional value)

-          Celery

-          Peppers

-          Cucumbers

-          Tomatoes

Vegetable Choices - Choose One

-          1 cup broccoli Steamed

-          1 cup cauliflower Steamed

-          1 cup sautéed spinach

-          1 cup steamed asparagus

Dressing                                

-          Balsamic Vinegar

-          Organic Apple Cider Vinegar

Spices                         

-          Celtic Sea Salt

-          Pepper

-          Italian Seasonings

Examples

-          3 oz grilled chicken (white or dark)

-          Over a large salad made up of Romaine lettuce, tomatoes, cucumbers, and celery

-          1 cup asparagus added to the salad or on the side

-          Organic Apple Cider Vinegar / balsamic vinegar

-          3 oz white fish

-          Over sautéed spinach

-          Salad on the side with Organic Apple Cider Vinegar / balsamic vinegar

 

Notes

Eggs—Must be organic! I would love for all of the food you eat to be organic, but if nothing else, eggs are a must!

Nuts—All almonds, walnuts, must be raw. They cannot be roasted. Roasting nuts takes a good food and turns it into a bad food by changing the oils and fats inside!

Oil—Only oil being used will be very light coconut oil for cooking eggs only (vegies steam without anything)

-          Coconut must be – Cold pressed, Extra virgin like Nutiva)

Protein – chose whey and low sugar/low carb

Water Intake—A MINIMUM of 4 Liters of water each day. If you are starting out drinking zero, begin by drinking 2-3 liters a day and add a liter each week to reach your goal.

Celtic Sea Salt—One big change for this week is that you are going to buy Celtic Sea Salt (You can find this at most grocery stores).

I encourage you to replace any salt in your home (Kosher, Iodized, or any other form of sea salt) with this brand. I assure you that salt is not bad. It is just the type of salt that is either good or bad.

Meal Plan—Week 2

 

Breakfast Meal #1

Protein Choices - Choose One

-          1 egg + 3 whites

-          2 whole eggs

-          2 ounces chicken (palm sized)

-          2 ounces white fish

-          Whey protein (Protein shake below. Still need veg or add spinach)

Vegetable Choices - Choose One

-          1 cup steamed broccoli steamed

-          1 cup steamed spinach (2 cups raw)

-          1 cup steamed asparagus

-          1 cup steamed cauliflower

-          1 cup steamed zucchini

-          3/4 bell pepper

Fat Choices – Choose One

-          ½ Avocado

-          2 TBSP Natural, Raw Almond Butter

-          1 oz Raw Almonds

-          1 oz Raw Walnuts

Snack Meal #2 and Snack Meal #4

Protein Choices - Choose One

-          2 TBSP Natural, Raw Almond Butter

-          1 oz Raw Almonds

-          1 oz Raw Walnuts

-          2 hard boiled eggs

-          2 ounces chicken (palm sized)

-          2 ounces white fish

-          Whey protein (Protein shake below. Still need veg or add spinach)

Vegetable Choices - Choose One

-          2 cup steamed broccoli steamed

-          2 cup steamed spinach (3 cups raw)

-          1.5 cup steamed asparagus

-          2 cup steamed cauliflower

-          2 cup steamed zucchini

-          1.5 bell pepper

-          1 large sliced tomato

-          Celery Sticks

-          6–7 Baby Carrots

Examples

-          2 ounces chicken

-          1 large sliced tomato

-          2 ounces chicken

-          1.5 bell pepper

-          2 ounces white fish

-          2 cups steamed broccoli

Lunch Meal #3 and Dinner Meal #5

Protein Choices - Choose One

-          3 ounces chicken (dark or white meat)

-          3 ounces turkey (dark or white meat)

-          3 ounces any fish

Salad

-          All lettuce except for Iceberg (It has no nutritional value)

-          Celery

-          Peppers

-          Cucumbers

-          Tomatoes

Vegetable Choices - Choose One

-          1 cup broccoli Steamed

-          1 cup cauliflower Steamed

-          1 cup sautéed spinach

-          1 cup steamed asparagus

Dressing                                

-          Balsamic Vinegar

-          Organic Apple Cider Vinegar

Spices                         

-          Celtic Sea Salt

-          Pepper

-          Italian Seasonings

Examples                               

-          3 oz grilled chicken (white or dark)

-          Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery

-          1 cup asparagus added to the salad or on the side

-          Organic Apple Cider Vinegar / balsamic vinegar

-          3 oz Turkey

-          Over sautéed spinach

Salad on the side with Organic Apple Cider Vinegar / balsamic vinegar