, 8 SKICKSTART >= rS YGUR METABOLISMGET OFF TO A GOOD START The first week of this diet is the only time your food regimen will be extreme. I'm having you do this to detoxify your body from food and other unhealthy aspects of your daily consumption and literally “kickstart” your metabolism. Ultimately, the goal is to transition you into a more balanced way of healthy eating, but in the fist week motivation is key and this diet wil help you achieve dramatic results fast! By the end of one week, you could drop up to a jean size, If you currently drink soda or alcohol, STOP. These two things will destroy your weight lo3s efforts. When it comes to soda, whether it's sugar or diet, the chemicals and the calories are terrible for your metabolism, and alcohol is enemy number one. Alcohol not only promotes fat storage, but it dramatically cripples your will power. When else are you going to find yourself at an all night diner at 2am, eating a burger and fries? Also, wean yourself off of white flour and sugar. These ingredients are found in highly processed foods with minimal nutritional content and they both inhibit your body's ability to bum fat, not only from their calorie content, but the way they inhibit your metabolism biochemically YOU CAN HAVE UP TO 400 MG OF CAFFEINE A DAY. | LOSE UPTO A JEAN SIZEIN ONE WEEK!GET STARTED For the next 7 days you'll be eating 3 meals and | snack each day (snack should follow lunch}. Space these meals out in 4-hour intervals. Your total daily colorie intake will be restricted. My intention here is to help you kickstart weight loss. This is not a “forever” way of eating. Calorie intake increases after the first week. ‘The good news Is, even on the 7-Day Kickstart plan you won't feel deprived. The meals and snacks are so delicious and satisfying! This Kickstart plan was formulated to allow for your own personal taste and preferences, while getting you the most rapid results possible! Because of this, the meal plan contains NO fruit, lour, grains, sugar and only 1 serving of low-fat dairy per day. There are 3 breakfast, 3 lunch, 3 snack and 3 dinner meals to choose from. If a meal or snack does not appeal to you, simply mix and match a breakfast for a breakfast, or a snack for a snack. Do not swap meals between “meal types," meaning do not swap a breakfast for a lunch or dinner, etc. as the calorie quantities are adjusted accurately per food category. Choose (in this order) 1 breakfast, | lunch, 1 snack and 1 dinner per day. Please note that there is | dairy breakfast (the Greek yogurt) and 1 dairy snack (the pecan yogurt} ~ be sure to only choose a maximum of | of these daily. Pere eet Cu meee ee une Ue RCAC Fat Burning Meal Plan which provides a greater variety of food.SHOPPING LiST Before heading to the grocery store, check your refrigerator, freezer and pantry; you wil find that you already have many of the below items: PROTEIN Canadian style low-sodium nitrate-free bacon, 2slices (about | 02) ‘Chicken breasts (boneless, skinless), | ound Eggs. 8 Ground white meat turkey breast (997 fat free), 1 pound Smoked salmon (thinly siced, diced), 5 07 Steak (filet mignon, flank steak or sirloin), | 4 07 Tilapia fish filet or other white flaky fish such as cod. ‘or flounder, | 5-7 oz Water packed tuna 3 oz Wild salmon steaks, 4 6 oz DaIRY Plain nonfat Greek style yogurt, 2 cups VEGETABLES Arugula or other mixed lettuce salad greens (clean and dry), 4-6 cups or about 3-7 oz Avocado (ripe/soft), 4 Baby carrots, 2 % cups (or about 15 02), Baby spinach leaves (clean and dry), 6 cups [or about 4/02) Bell pepper (sliced), 2red, | yelow Broccoli (chopped), | cup (or about 3 %4 07) Brussels sprouts (cleaned and halved), 23 cups (or about 4 %-9'/s 02) Carrots (chopped), | cup (or about 4% oz) Celery, 3 stciks Chives (chopped), | tsp Cucumber, | mecium Garlic, 2cloves Lemons, 2-3 Lima beans (Iresh or frozen), 1% cups Lime, 1 (optional) Plum tomatoes, 2 Red onion (sliced paper thin), Tomatoes, 2 White onion (chopped), 3 cups [or about 17 oz) uechini (sliced), 4 cups (or about 17 ¥ 07) 6 sillanBodyRevolution.com COILS AND CONDIMENTS Balsamic vinegar, about 1-2 tbsp Low-fat vinaigrette dressing, | tbso Low-fat ranch dressing, } tbsp) Olive oil, / tbsp (about 4/3 02) HERBS AND SPICES Basil ([resh or dried), leat Dried oregano, 2 isp Dried rosemary, 5 tsp Ground black pepper, cbou! 2 sp Ground cinnamon, 1-2 sp Herbs of choice for steak (optional) Sea Salt, about 4 pinches Vanilla extract, | dash NUTS AND SEEDS Chopped pecans, | fbso Roasted unsalted slivered almonds, 3 tos OTHER PANTRY ITEMS All-natural almond butter, 1% tbsp Black bean and corn salsa from jor, /s cup Black Greek olives (roughly chopped), 4 Capers, 1 tos) Chopped or diced tomatoes, 1.28.02 corton Hummus, % cup Low-sodium vegetable broth (in a carton if possible). 32.07 Non-stick cooking spray (optional)REVOLUTION TIPS AND STRATEGIES FOR SUCCESS As you withdraw from alcohol and sugar, and eating too many calories, headaches and low energy are common side effects. Be sure to drink plenty of water to stay hydrated. Eat only three meals a day... Breakfast, Lunch, Dinner and one Snack at consistent intervals in order to maintain steady blood sugar levels (Snack should follow lunch). = Have a game plan in place for when you are tempted. These are called recovery behaviors, Whether it's getting on my message boards, calling a friend for support, doing a little bonus cardio, or nurturing yourself in ways that are life affirming, like a massage - as long as you've got a plan you are setting yourself up for success. = Although tracking your progress is important, don't weigh yourself too frequently. Your weight can naturally fluctuate a few pounds every day so a daily weigh-in, especially at the start of the program, can be discouraging. Stick to a once ‘weekly weigh-in and make sure it's the same scale and the same time of day. = Plan out meals a day or two ahead of time. Staying organized by grocery shopping and preparing meals in advance is a surefire way to make these 7 days fly by. = Create a support team. Enlist a family member, or a close friend (a buddy), to help you stick to the plan. Look for personal cheerleaders who want to help you succeed. Don't surround yourself with people who don't exercise or eat foods you crave. That's the last thing you need! Stay focused on your goals! Always remember your WHY. Why did you start this journey in the fist place? Let those reasons drive you. Remember that looking ‘and feeling great is way better than any item of food could possibly taste. Know that you're capable of losing weight for good and realizing your full potential in weight loss - and every other aspect of your life! SN Race Eee Perea CeriYES FOODS ORGANIC DAIRY: should be fat-ree or low-fat (3 grams of fat or less per serving]. Examples include: organic skim or 1% milk, organic low-fat or nonfat yogurt organic low-fat or nonfat cheese/cottage cheese. (During the 7-Day Kickstart its best fo limit low-fat dairy to | serving per doy.) ‘ORGANIC MEAT: should be lean cuts of meat such as: skinless chicken and turkey breasts {avoid dark meat poultry), lean cuts of beet such as fet mignon, flank steak and sifoin, lean cuts of pork. such as pork tenderloin and lean center cut pork chops. SEAFOOD: fatty shes, such as salmon and mackerel should be included with frequency. ‘Omega 3's stabilize leptin levels and help your body metabolize glucose (sugar). Good dietary sources of Omega-3 fatty acids include: fatty fishes such as simon, halibut, snapper ond nuts such ‘as walnuts, Braz nuts ond almonds. Shelifsh is also great in moderation. All seafood options cafe healthy, just be sure to choose wikd/organic varieties when possible. Lots of ZINC, SELENIUM and IODINE rich foods to boost your thyroid. Zinc also helps boost leptin levels regulates metabolism). Foods rich in zinc include lean cuts of beef, lamb and turkey, shrimp, low-fat yogurt, sesame seeds and pumpkin seeds. VITAMIN C to inhibit cortisol [regulates blood sugar and blood pressure). Foods rich in Vitamin C include: red bell peppers, oranges, cantaloupe and cooked broccoli, cauliflower and Brussels sprouts. Lots of AMINO ACIDS to increase serotonin [requiates feelings of wel-being] and lower cortisol ‘Amino acids are the building blocks of protein, so protein rich foods should be included with frequency. These foods include: lean cuts of poultry and beef, fish and seafood and low-fat dairy. Get SELENIUM (antioxidant), MAGNESIUM (essential nutiion and stabilizer) and CHROMIUM PICCOLINATE (prevents weight gain) to boost DHEA (performance enhancing) production. Foods ich in selenium include: fsh (specifically snapper, cod, halibut, saimonl, nuts and seeds (specifically Brazl nus and sunflower seeds) ond mushrooms. Foods rch in magnesium include: pumpkin seeds, black beans, navy beons, spinach and saimon. Foods rich in chromium include onion, lettuce and tomato. Toke lots of VITAMIN E to help boost DHEA. Vitamin € supplements can be used. or foods high in Vitamin E: sunflower seeds, almonds, spinach and swiss chard, VITAMIN B helps boos! testosterone. Foods that are high in Vitamin 8 include: lean beet, tuna, turkey breast, oats, legumes/oeans and avocados. NIACIN and ALLICIN rich foods also boost testosterone. Foods rich in niacin include chicken breast. una, salmon and mushrooms, while garlic is known for its alicin content. __ FLAVANOILS keep testosterone from being converted fo estrogen. Foods rich in these flavanols Include apples, biack olives and green tea.4 EVOLUTION NO FOODS ‘These foods should NEVER be included as part of your weight loss: * Soy + Peonuls + Raw Cruciferous Vegetables (broccol, cauiower, cabbage, Brussels sprouts and kale) + Pine Nuts or Pignol Nuts + Milet + Bamboo Shoots + Peaches + Strawberries ey + Alcohol + Flox + No More than 400mg of Caffeine a Day (1 cup of coffee may have between 100-200 mg of caffeine) ‘These ingredients should NEVER be included as part of your weight loss: + MSG (mono sodium glutamate) + HFCS [high fructose com syrup) + Artificial Sweeteners (such as Equal, ‘aspartame, Splendat Sweet'N Low*) + Artificial Colors + AMtiiciol Flavor + Nitrates, Nites (such as processed hot dogs, bacon, lunch mect and sausages) + No Heavily Processed Chemical Food7-DAY KICKSTART MEAL SCHEDULE Use the below meal schedule as either a menu or guideline for planning your mix-and-match strategy: mDay1 MDAYS Greek Yogurt Greek Yogurt Salmon Salad Chicken/Veggie Soup Hummus & Veggies Hummus & Veggies Steak Tilapia mDAY2 MDAYS Poached Eggs Spinach Lox, Eggs & Onions Chef Salad Chet Salad Yogurt Crunch Celery Tilapia Turkey Burgers DAYS mDAY7 | Spinach Lox, Eggs & Onions Poached Eggs Chicken/Veggie Soup Chet Salad Celery Yogurt Crunch Turkey Burgers Tiopia MDAY4 Poached Eggs Salmon Salad Hummus & Veggies i possteak ——Starting this plan is your first step towards losing weight for good! In just 7 short days you'll be well on your way to getting the body you've always wanted.Spinach LEO (lox, eggs and onions) 1 tbsp olve of Heat oil in a medium non-stick sllet over Slarge eggs medium heat. Combine eggs and pepper “4 tsp black pepper in. medium bow, str well wth a whisk. Pour ‘eggs into sklet and cook 30 seconds or until mixture begins to thicken, stiring slowly with ‘a wooden spoon. Sfirin solmon and onions, cook 1 additional S.ozsmoked salmon, thinly siced, diced %ot cred onion, siced paper thin BREAKFAST 1 cup fresh baby spinach leaves, minute. Then strin spinach and cook 2 cleaned end cry additional minutes uni spinach wils and DE ee ‘e995 are cooked. Serve with a sprinkle of chopped chives. MAKES ABOUTS SERVINGS ‘Nuttin information per serving of Spinach LEO: Colores: 224 kcal | Fot:13g | Sofuroted Fot:39 | Soctum: 107mg Carbonydiates: 4g | Ferg | Protein: 199 14- JillanBodyRevolution.com1 cup plain, nonfat Greek style your Sfirall ingredients into o cereal bowl 1-2 sp ground cinnamon ‘and enjoy. 3 tbsp roasted, unsalted slivered almonds Per serving of Greek Yoout. Colores: 236.ca | Fat 10 | Saturated Fat: 1g | Sodlum:85 mg Certonyerates: 139 | Foor 2g | Protein: 24gPoached Chicken and A Bowl of Vegetable Soup ee CHICKEN Ge Zz 3 tbsp olive ol | pound boneless skinless chicken breasts | cup chopped white onion 2.9 stips lemon zest, removed wih o peeler tp ated oregano 1 hesh or cle bas ect S 2 cloves gate Ne? eee ee Place he chickenin @shotow potwih — —[ { fight fing lid. Fil fhe pan with water to cover the chicken by about 1!4 inches. ‘Add the lemon zest and bay leaf, and set the pan over medium heat. Bring the water 1 cup carrots, chopped 1402 tomatoes, fresh diced or pre-diced (carton) 32 oz low-sodium vegetable broth toa simmer, then reduce the heat so the (in a carton if possible) water barely bubbles, partially cover, and 1% cups fresh or frozen lima beans ook until the meat is firm and releases 4.cups baby spinach leaves, cleaned clear juices when pierced with a fork, cand ory about 10 minutes. Remove the chicken from the water and. Heat oil in a Dutch oven over medium: transfert to a toweltined plate to drain. | high heat. Add onion to pan; sauté 3 Serve warm or et cool completely. Store in | minutes or until softened. Add oregano and a tightly sealed container in the refrigerator: garlic sauté | minute. Stirin zucchiniand for up to 4 days. Carrots; sauté § minutes or until vegetables are tender, Stirin tomatoes. broth and lima beans: bring mixture to « boll. Reduce heat and simmer 20 minutes. Str in spinach ond cook until wilted, (MAKES ABOUT 4 SERVINGS Coories: 7 kcal | Fat: 129 | Salvated Fat:09 | Sodium: 625mg |= = = Caronyerates: 399 | Aber 12g | Protein: 379Chef Salad " | hardboiled egg, peeled and siced ‘Arrange lettuce and vegetables on a large into quarters solad plate, placing the 4 quarters of egg 3 oz water packed tuna colong the rim of the plate. Toss salad with ranch dressing and then top with tuna, Aacecleeeal Seoson win sat ond pepper. 1 cup chopped steamed broccol ‘A cup chopped tomatoes 2.cups mixed lettuce greens 1-2 tbsp low-fat ranch dressing MAKES ABOUT 1 SERVING Pet sening of Che! Sood Calories 378 cal | Fol: 139 | Sokxated Fot:39 | Sodium: 620mg Carbonydtates: 329 | Fiber 109 | Protein 35. 18 JilianBodyRevolution.com2 tbsp olive oil Gil or broil salmon until desired degree of 2 tbsp lemon or lime juice oneness is achieved. Meanwhile, arrange ecatccmon iene salad greens, tomatoes, bel pepper and cucumber on 4 large salad plates. Whisk Oued eo together the olive oll and lemon/lime juice 2 tomatoes, quartered and toss salad with the citrus dressing. Top 1 yellow or orange bell pepper cleaned ——_ each salad with a saimon filet and enjoy. nd sliced 1 megium cucumber, peeled and thinly sliced ea aaa | Nutttion information per sening of Giled Salmon Citus Solo Cobries:368kcol | Fa: 179 | Scluroted Fat:3.@ | Sodium: 120mg Corbohycrates: 139 | Fiber Sg | Protein: 409 - Ge Za @) ac“cup hummus ‘Arrange the siced pepper and baby carrots & baby carts 1 red bell pepper, cleaned and sliced (on @ plate, dip into hummus and enjoy. AOVNS Per soning of Huremus ond Vegetables Colores: 1é¢kea! | Fol: 69 | Sclurated Fat: 1g | Sodium: 270mg Corbohydrates: 22g | Fber8g | Protein: 6gPecan Vanilla Yogurt Crunch (dairy) 1 cup plain, nonfat Greek style yogurt Stirall ingredients into a cereal bow! Dash of vanilla extract ‘and enjoy. | fosp chopped pecans MAKES ABOUT 1 SERVING Per serving of Yogurt Crunch: Calories: 144 cal | Fat: 59 | Saturated Foto. | Sodum: 85 mg Corbohysrates: 109 | Fer 1g | Proten:21 g2cleaned celery stalks Spread the almond butter into each of the 1% tsp all-natural almond butter cleaned celery stalks Per serving of Amond stued Celery Calotes: 236.) | Fat: 139 | Saturated Fat: 11g | Sodium: 150m Carbonyctotes: 109 | Fer 4g | Proten: 69 AOVNSPeppercorn Steak on a Bed of Wilted Spinach Served with a Tomato Salad ger ce eo ee ee pele te RS eine sean) Pe See tossing together the chopped tomatoes, 4 black Greek olives, roughly chopped ‘onion, olives, olive oil and vinegar. Re keane MAKES ABOUT 1 SERVING Calotes 399 kcal | Fo 23g | Saturated Fat: 49 |. Sodium: 400mg Carboryctates: 139 | Fber3g | Protein: 35g 7-Day Kickstart = 25Southwest Turkey Burgers with is Sprouts Oven Roasted Brussel | pound ground white meat turkey breast (99% fat free) ‘Ya cup black bean and com salsa, rom jor legs tomato, siced T avocado, sliced 2-3 cups Brussels sprouts, cleaned and halved 2cups baby carrots 2 tosp olive oll and Carrots Ina medium bow, combine the turkey, salsa and egg. Mix well and then form into 4 patties. Place on a broiler pan ond broil on each side for 5-6 minutes, or until ‘cooked throughout, Serve with a few slices of tomato and avocado. Meanwhile, place halved Brussels sprouts and baby carrots ‘onto a cookie sheet. Toss with alive oil and o shake or two of sea sai and black pepper. Roast in the oven at 400 degrees for 20-25 minutes, or until soft and cooked through. MAKES ABOUT 4 SERVINGS, [Nuttin information per serving of Turkey Buiger Dinner: Colores 363 keal | Fat: 179 | Sotvoted Fat: 2.5 | Carbohydiotes:239 | Fiber #g | Protein: 350 Sodium: 230 mg 26 -silianBodyRevolution.com1 57 oz tapia fish flet or other white flaky sh such as cod or flounder 23p olive oil 1-2 tosp fresh lemon juice tsp dried rosemary | tbsp capers 2.cups aruguia or other salad green, cleaned and ary | chopped tomato | tbsp low-fat vinaigrette dressing Per serving of Tapia ond Spinach Salad! Corbonycrates: 14 | Fber2g | Proten:47 9 Calotes: 379 ical | Fat. 179 | Saturated Fat: 35.9 | Sodium: 460mg Place the fish fet into an oven-proof boking ish. Top with olive oll, mon, rosemary ‘and capers. Sprinkle with a dash of salt and pepper if desired. Bake in a 400 degree oven for 10-15 minutes, or uni sh is cooked throughout and flakes easily with a fork. Meanwhile, toss together solad greens, tomato and vinaigrette dressing. Serve with fresh lemon weages._ EMPOWERED