10 Day Kick Start

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

Your Partner in Osteopathic Wellness Care