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EVOLUTION .
. .:7-DAY
~~
LOSE UP TO A
JEAN SIZE IN
ONE WEEK!
GET STARTED
For the next 7 days you 'll be eating 3 meals and 1 snack each day (snack should
follow lunch). Space these meals out in 4-hour intervals. Your total daily calorie 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, flour, 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, 1 lunch, 1 snack and 1 dinner per day. Please note that there is 1 dairy
breakfast (the Greek yogurt) and 1 dairy snack (the pecan yogurt) - be sure to only
choose a maximum of 1 of these daily.
4- J
anBodyRevolut1on.com
7 Day KltKstart
SHOPPING LIST
Before heading to th e groc e ry store, check your refrigerator, freezer and pantry;
you w ill find that you already have many of the below items :
PROTEIN
Canadian style low-sodium nitrate-free bacon,
2 slices (about 1 oz)
Chicken breasts (boneless, skinless), 1 pound
Eggs, 8
Ground white meat turkey breast (99% fat free), 1 pou nd
Smoked salmon (thinly sliced, diced), 5 oz
Steak (filet mignon, flank steak or sirloin), 1 4 oz
Tilapia fish filet or other white flaky fish such as cod
or flounder, 1 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), 1 ;.
Baby carrots, 2 'h cups (or about 15 oz)
Baby spinach leaves (clean and dry),
6 cups (or about 6 1/J oz)
Bell pepper (sliced), 2 red , 1 yellow
Broccoli (chopped), 1 cup (or about 3 ;. oz)
Brussels sprouts (cleaned and halved),
2-3 cups (or about 6 ;. - 9 1/3 oz)
Carrots (chopped), 1 cup (or about 4 '12 oz)
Celery, 3 stalks
Chives (chopped), 1 tbsp
Cucumber, 1 medium
Garlic, 2 cloves
Lemons, 2-3
Lima beans (fresh or frozen), 1 1/ 2 cups
Lime, 1 (optional)
Plum tomatoes, 2
Red onion (sliced paper thin), '12
Tomatoes, 3
White onion (chopped), 3 cups (or a bout 17 oz)
Zucchini (sliced), 4 cups (or about 17 '12 oz)
6 - J hanBodyRevolt>t on.com
7-Day Kickstart - 7
YES FOODS
ORGANIC DAIRY: should be fat-free 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 it is best to limit low-fat dairy to 1 serving per day.)
ORGANIC MEAT: should be lean cuts of meat such as: skinless chicken and turkey breasts (avoid
dark meat poultry), lean cuts of beef such as filet mignon, flank steak and sirloin , lean cuts of pork,
such as pork tenderloin and lean center cut pork chops .
SEAFOOD: fatty fishes, 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 salmon , halibut, snapper and nuts such
as walnuts, Brazil nuts and almonds. Shellfish is also great in moderation. All seafood options
are healthy, just be sure to choose wild/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 (regulates feelings of well-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 nutrition and stabilizer) and CHROMIUM
PICCOLINATE (prevents weight gain) to boost DHEA (performance enhancing) production.
Foods rich in selenium include: fish (specifically snapper, cod , halibut, salmon) , nuts and seeds
(specifically Brazil nuts and sunflower seeds) and mushrooms. Foods rich in magnesium include:
pumpkin seeds, black beans, navy beans, spinach and salmon. Foods rich in chromium include
onion, lettuce and tomato.
Take lots of VITAMIN E to help boost DHEA. Vitamin E supplements can be used, or foods high in
Vitamin E: sunflower seeds, almonds, spinach and swiss chard.
VITAMIN B helps boost testosterone. Foods that are high in Vitamin B include: lean beef, tuna, turkey
8 - JillianBodyRevolution.com
NO FOODS
These~
Soy
Peanuts
Raw Cruciferous Vegetables (broccoli, cauliflower, cabbage, Brussels sprouts and kale)
Pine Nuts or Pignoli Nuts
Millet
Bamboo Shoots
Peaches
Strawberries
The above foods may have Goitrogenic effects. Goitrogens are substances that suppress the
function of the thyroid gland by interfering with iodine uptake, which can, as a result, cause
an enlargement of the thyroid.
Alcohol
Flax
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 corn syrup)
Artificial Sweeteners (such as Equal,
aspartame, Splenda~ Sweet'N Low)
Artificial Colors
Artificial Flavor
Nitrates, Nitrites (such as processed
hot dogs, bacon, lunch meat and sausages)
No Heavily Processed Chemical Food
7-Day Kickstart - 9
Salmon Salad
Hummus & Veggies
Steak
oAY2
Poached Eggs
Chef Salad
Yogurt Crunch
Til apia
DAY 3
Spinach Lox, Eggs & Onions
Chicken/Veggie Soup
Celery
Turkey Burgers
DAYS
Greek Yogurt
Chicken/Veggie Soup
Hummus & Veggies
Til apia
oAY6
Spinach Lox, Eggs & Onions
Chef Salad
Celery
Turkey Burgers
oAY7
Poached Eggs
Chef Salad
Yogurt Crunch
Tilapia
DAY4
Poached Eggs
Salmon Salad
Hummus & Veggies
Steak
10 - .. hanBodyRevoh.tao .com
Starting this plan is your first step towards losing weight for good!
In just 7 short days you' II be well on your way to getting the body
you've always wanted.
14 - JillianBodyRevolution.com
Sodium: 1070 mg
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POACHED CHICKEN:
1 pound boneless skinless chicken breasts
2 cloves garlic
4 cups zucchini, sliced
1 cup carrots, chopped
14 oz tomatoes, fresh diced or
pre-diced (carton)
32 oz low-sodium vegetable broth
(in a carton if possible)
1 '12 cups fresh or frozen lima beans
4 cups baby spinach leaves, cleaned
and dry
Heat oil in a Dutch oven over mediumhigh heat. Add onion to pan ; saute 3
minutes or until softened. Add oregano and
garlic; saute 1 minute. Stir in zucchini and
carrots; saute 5 minutes or until vegetables
are tender.
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Chef Salad
1 hardboiled egg. peeled and sliced
into quarters
3 oz water packed tuna
18 - JillianBodyRevolution.com
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7-Day Kickstart - 19
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Arrange the sliced pepper and baby carrots
on a plate, <;lip into hummus and enjoy.
8 baby carrots
1 red bell pepper, cleaned and sliced
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MAKES ABOUT 1 SERVING
Per serving of Hummus and Vegetables:
Calories: 164 kcal I Fat: 6 g I Saturated Fat: 1 g
Carbohydrates: 22 g I Fiber: 8 g I Protein: 6 g
Sodium: 290 mg
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Spread the almond butter into each of the
cleaned celery stalks.
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7-Day Kickstart - 23
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Sodium: 400 mg
7-Day Kickstart - 25
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1 egg
1 tomato, sliced
1 avocado, sliced
2-3 cups Brussels sprouts, cleaned
and halved
2 cups baby carrots
2 tbsp olive oil
26 - JillianBodyRevolution.com
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1 chopped tomato
1 tbsp low-fat vinaigrette dressing
MAKES ABOUT 1 SERVING
Per serving of Tilopia and Spinach Salad:
Calories: 379 kca l I Fat: 17 g I Saturated Fat: 3.5 g 1 Sodium: 460 mg
Carbohydrates: 14 g 1 Fi ber: 2 g 1 Protein: 47 g
7-Day Kickstart - 27
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