10 Day Kick Start
What can I drink?
Water – drink a minimum of 8 – 10 glasses per day (aim for ½ your body weight).
Coffee and Tea – 1 – 12 oz. cup of coffee a day – skip the cream and sugar (even the artificial sweetners!!!) Stick to green tea – it boosts metabolism.
Do not drink soda, diet soda, alcohol, sports drinks or juices.
These contain empty sugar calories that have no place or value in your diet. Once you are closer to your goal weight, red wine is acceptable.
Protein powder/meal replacement shakes – These protein powerhouses will help fill the tummy with nutritious calories that will help build muscle mass and increase metabolism.
Before you get started – Review the diet and make sure you have all the foods on hand before you begin. These meals are a suggestion.
You don’t have to eat them in the order presented. If you prefer strawberries to blueberries – make the switch. Just don’t add things like butter, honey, etc.
Salads – Add as desired: celery, cucumbers, peppers, green beans, broccoli, cabbage, sprouts
Salad Dressing – Paul Newman’s Lighten Up Balsamic Vinegar and Oil is a close to perfect as possible. Few additives and preservatives and low in fat. Use it throughout the program.
Sweeteners – Do not use Splenda, Nutrasweet, Equal or Sweet ‘n’ Low. If you must use sweetner, use stevia (available at health food stores, Trader Joes or Whole Foods).
Working Out – Do it – enough said! It will accelerate weight loss and help decrease inches…
MEAL PLAN
Day 1
Breakfast:
– 1 high fiber waffle
– 1 cup 2% cottage cheese
– 1 cup fresh blueberries or strawberries
– 1 slice low-fat turkey bacon
Snack
– UltraMeal shake mixed with water
– 1 apple, pear OR 1 cup strawberries
Lunch
– 3 oz. water-packed tuna
– 1 – 2 cups shredded romaine lettuce
– 1 cup raw shredded spinach
– 1 cooked egg white, chopped
– 1 Tbsp. olive oil
– 1 Tbsp. balsamic vinegar
Combine ingredients and serve. Add chopped onion, capers, celery as desired
Snack
– 3 stacks celery
– 1 Tbsp. nut butter (peanut, almond, cashew)
Dinner
– 4 oz. skinless chicken breast – sliced
– 1 cup snow peas
– ½ cup chopped onion
– ½ cup celery
– ½ cup water chestnuts (if desired)
– 2 tbsp low-sodium soy sauce
– ¼ cup cooked brown rice
Stir-fry chicken (use a small amount of olive oil for pan), then add
vegetables. Cook until tender. Add soy sauce. Serve over brown rice.
Day 2
Breakfast
– 3 egg whites and 1 whole egg beaten together
– ½ cup mushrooms and/or onion
– ½ cup green or red peppers
Saute vegetables until tender (use a small amount of olive oil), add
beaten eggs. Cook until eggs are firm
Snack
– UltraMeal Shake mixed with water
– 1 piece of fruit – apple, pear or 1 cup berries
Lunch
– 1 slice high fiber whole grain bread
– 3 slices turkey
– lettuce
– 2 slices tomato
– ½ cup alfalfa sprouts
– mustard
Snack
– 1 cup cottage cheese
– ½ cup berries
Dinner
– 5 oz. salmon – baked or broiled
– 2 – 3 cups shredded romaine lettuce
– 1 cup steamed asparagus
– 1 cup sliced cucumbers
– 2 tbsp Paul Newman’s “Lighten Up” Balsamic vinegar dressing
Day 3
Breakfast
– 4 egg whites and 1 whole egg beaten together
– ½ chopped tomato
Snack
– UltraMeal Shake mixed with water
– 1 serving fruit – 1 whole grapefruit, pear or apple
Lunch
– 4 oz. lean roast beef
– ¼ cup sauerkraut
– 1 tbsp. mustard
– 1 slice rye bread
– 1 cup shredded romaine lettuce
– 1 tbsp. light Italian dressing (Paul Newman’s Lighten Up)
– 1 dill pickle
Snack
– ½ cup strawberries
– 1 UltraMeal shake mixed with water
– 1 tbsp ground flaxseed (optional)
Dinner
– 4 oz. broiled, skinless chicken breast
– 2 tbsp. salsa
– 1 high fiber tortilla
– ¼ cup canned black beans
– ¼ cup cooked brown rice
Arrange all ingredients on tortilla. Alternative: serve rice and beans on side instead of on tortilla.
Day 4
Breakfast
– 1 cup cottage cheese
– ½ cup fresh or frozen berries
Snack
– 1 pear or apple
– 4 1-oz. string cheese servings
Lunch
– 3 oz. sliced turkey
– 1 slice high fiber wheat bread
– lettuce
– 1 tsp. mustard
– 2 slices tomato
– ¼ avocado
Snack
– UltraMeal Shake mixed with water
– 1 tbsp. ground flaxseed
Dinner
– 4 oz. baked or broiled salmon or tilapia
– 1 cup steamed broccoli
– 2 cups romaine lettuce
– 1 tbsp. Paul Newman’s Lighten Up Dressing
Day 5
Breakfast
– 4 egg whites and 1 whole egg beaten together
– 3 slices turkey bacon
Snack
– 1 tbsp. peanut butter
– 1 slice toasted high fiber bread
Lunch
– 3 oz. broiled skinless chicken breast, sliced
– 2 slices tomato
– ½ cup alfalfa sprouts
– 1 cup shredded lettuce
– 1 high fiber tortilla
– 1 ½ tbsp. salsa
Snack
– UltraMeal Shake mixed with water
– 1 serving fruit – 1 whole grapefruit, pear or apple
Dinner
– 3 oz. lean beefsteak or flank steak, grilled or broiled
– 1 cup broccoli steamed
– 2 cups shredded romaine lettuce
– 1 tbsp. Paul Newman’s dressing
Day 6
Breakfast
– 4 egg whites and 1 whole egg beaten together
– ½ cup black olives, chopped
– ½ feta cheese
– ¼ medium tomato, chopped
Snack
– UltraMeal Shake mixed with water
– 1 serving fruit – 1 whole grapefruit, pear or apple
Lunch
– 1 slice high fiber whole grain bread
– 3 slices turkey
– lettuce
– 2 slices tomato
– ½ cup alfalfa sprouts
– 1 tbsp. hummus
– mustard (as desired)
Snack
– 1 apple, pear OR 1 cup strawberries
– 3 – 1 oz. servings low-fat string cheese
Dinner
– 4 oz., chicken breast grilled or broiled
– 1 cup green beans, steamed
– 2 cups shredded romaine lettuce
– 1 tbsp. Paul Newman’s dressing
Day 7
Breakfast
– 3 egg whites and 1 whole egg, scrambled together
– 1 small high fiber tortilla
– ¼ cup no-fat refried beans or black beans
– 2 tbsp. salsa
Snack
– ½ cup low fat cottage cheese
– 1 cup fresh or frozen berries
Lunch
– 4 oz. cooked skinless chicken breast, chopped
– 1 cup romaine lettuce
– 1 cup arugula lettuce
– Cucumbers, celery
– 1 ½ tbsp. Paul Newman’s Lighten Up Dressing
Snack
– UltraMeal Shake mixed with water
– ½ cup berries
Dinner
– 4 oz. lean broiled pork chop
– ½ cup natural apple sauce
– 1 cup shredded romaine lettuce
– 1 tbsp. Paul Newman’s Lighten Up Salad Dressing
Day 8
Breakfast
– 4 egg whites, beaten together
– ½ oz. feta cheese
– ½ chopped tomato
Snack
– 20 almonds
Lunch
– 4 oz. baked, broiled salmon
– 1 cup arugula
– 1 cup shredded romaine
– 1 tbsp. dressing
Snack
– UltraMeal shake mixed with water
– 1 apple, pear
Dinner
– 3 oz. chicken breast, cubed
– ½ cup onion
– Green, red, yellow peppers
– ½ cup cherry tomatoes
– ¼ cup pineapple
– ¼ cup cooked brown rice
– 1 tbsp. dressing
Thread chicken, pineapple, vegetable on a skewer. Drizzle with dressing and grill until done
Day 9
Breakfast
– 1 cup low-fat cottage cheese
– ½ cup fresh or frozen berries
Snack
– UltraMeal shake mixed with water
– 1 whole grapefruit, apple, peach or pear
Lunch
– 3 oz. turkey burger
– 2 slices tomato
– 1 tsp. mustard
– 1 tbsp. ketchup
– Lettuce
– Alfalfa sprouts
Snack
– 1 cup plain nonfat yogurt (may sweeten with small amount of stevia)
– 1 peach sliced
– 1 tbsp. ground flaxseed
Dinner
– 5 oz. shrimp – peeled and deveined
– 2 cups shredded romaine
– 1 cup arugula
– 1 ½ tbsp dressing
Thread shrimp on skewer, drizzle with ½ of dressing. Grill or broil until done. Serve over lettuce salad
Day 10
Breakfast
– 1 cup plain nonfat yogurt (may sweeten with small amount of stevia)
– 1 peach sliced
– 1 tbsp. ground flaxseed
Snack
– 1 apple, pear, peach or grapefruit
– 3 – 1 oz. servings of low fat string cheese
Lunch
– 1 slice high fiber whole grain bread
– 3 slices turkey
– lettuce
– 2 slices tomato
– ½ cup alfalfa sprouts
– 1 tbsp. hummus
– mustard (as desired)
Snack
– UltraMeal shake mixed with water
– 10 almonds
Dinner
– 4 oz. cooked skinless chicken breast, diced
– 1 cup romaine lettuce
– 1 cup arugula lettuce
– Cucumbers, celery, etc
– 1 ½ tbsp. Paul Newman’s Lighten Up Dressing
