SLIMMING NUTRITION KICK START A Meal-By-Meal Plan for 7 Days of Enjoyable Eating for a Slimmer Self 7 D ay K ick S tar t 1 TABLE OF CONTENTS Welcome .................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Plan Overview .............................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Slimming Mealplan Modification ...... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Day 1 . . . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Day 2 . . . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Day 3 . . . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Day 4 . . . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Day 5 . . . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Day 6 . . . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Day 7 . . . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Re c i pe s .................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Congratulations! .......................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 7 D ay K ick S tar t 2 w elco m e Welcome to the Eat Your Way Lean Meal Plan’s 7 Day Slimming Nutrition Kick Start! This meal plan modification is what I use to tighten up for a special event or vacation or I use it when I simply need to reset my diet and nutrition habits. It consists of simple tweaks to the standard meal plan, yet I find the results to be jaw dropping. Physically, I experience more muscle definition, a tighter overall feel to my body and glowing skin. Inside, I feel energized and so in tune with my body. This 7 Day Slimming Nutrition Kick Start is something I use temporarily to keep it most effective. I enjoy it because it’s not a plan where you feel deprived or hungry. I feel full yet light and so motivated by the results I notice daily. The plan utilizes a slight calorie deficit and carbohydrate manipulations to help us slim naturally with nutrition. #Goals 7 D ay K ick S tar t 3 p lan o v e r v i e w sl i g h tly less ca r bo h y d r ates I never want you to think carbohydrates are bad. They certainly are not! Carbohydrates, however, can be manipulated to yield physical results. Slightly lowering our carbohydrate intake during this plan works for many reasons, but there are two I find most beneficial. First off, lowering carbohydrates is also lowering overall calories. Any decreased calorie amount from what our bodies are accustomed to will create a deficit, making it easier to lose fat. Secondly, carbohydrates hold onto water. When we consume carbohydrates, they are converted to glycogen and stored in the muscles for energy. For every gram of glycogen stored, our bodies gain around 2.7 grams of water; our kidneys create this water retention because they also hold onto sodium in response to the carbohydrates, keeping sodiumblood concentrations at a healthy level. When we slightly decrease carbohydrates, we can shed some water weight as well. These tweaks are temporary. Remember, there are great benefits to carbohydrates; refer to the Eat Your Way Lean section of the Meal Plan to learn why carbohydrates support our goals. h i g h p r ote i n Protein is our best macronutrient friend! Protein is the macronutrient most responsible for helping us feel full as well as supporting our goals in achieving a fit body with lean muscle mass. Protein, and actually fat as well, encourage water loss. As we we slightly lower our carbohydrate intake, protein and fat increase as a percentage of total calories consumed. This further supports our goals to reveal the muscles we’ve been working hard for as well as promoting muscle growth. During this 7 day plan, it is very important to hit your protein goals. As a general rule of thumb, I suggest 0.8-1 gram of protein per body pound of weight. Protein supplements are helpful at helping hit that daily protein goal. l i m i te d d a i r y During this plan, we limit our dairy consumption. Dairy is one of the most inflammatory foods and therefore, can be a source of intestinal distress and bloating. While we work to naturally slim down through nutrition tweaks, we will also limit our dairy intake. 7 D ay K ick S tar t 4 p lan o v e r v i e w liquids The Eat Your Way Lean Meal Plan suggests drinking your body weight in ounces. For example, if you weigh 130 pounds, drink 130 ounces of water or around 1 gallon of water. It sounds like a lot of water but let’s break it down. A typical water bottle holds 16 ounces of water. To reach that 1 gallon per day goal, we would have to drink 8 water bottles. Most of us are awake for 15-18 hours per day, which means drinking a full water bottle every 2 hours. Now that sounds quite do-able! In addition to water, at the very back of this plan, you’ll find 3 drink recipes that act as natural diuretics that I like to drink with this plan! Of course, these drinks count toward your daily total water goal! g et s w eat y In addition to following the 7 Day Slimming Nutrition Kick Start, I focus on getting my sweat (or sparkle) on! Work up a healthy sweat as you exercise every day during this plan. I like to do this by adding in cardio movements between sets, doing 15 minutes+ of cardio at the beginning or end of my weight training workout and/or working out outside in the heat. r e m e m be r , t h i s i s te m p o r a r y The standard Eat Your Way Lean Meal Plan is highly effective at helping reduce overall body fat while promoting muscle growth for a fit and lean body type. This 7 Day Slimming Nutrition Kick Start is a more aggressive approach for leaning out, dropping water weight and revealing muscle definition. I cannot stress enough how this should only be used temporarily! The longest I’ve stuck to this plan is around 3 weeks, using it only a few times per year because the body will very quickly adjust to this as the new normal, which we do not want. We want to use this as a way to create a deficit in order to help us slim naturally and effectively on occasion. 7 D ay K ick S tar t 5 sl i m m i n g m eal p lan m o d i f i cat i on M1 M2 • • Simple carbohydrates like fruit work well in this meal Smoothies are a great option for a quick and easy M1 • • Leave carbs out of this meal Double up on your veggie serving if you’re feeling hungry at all M3 • M4 • • + • • Ensure you’re on track with your daily protein servings; if you need to play catch up, do so here Leave carbs out of this meal as well Try to enjoy this meal at least 90 minutes prior to falling asleep This is your extra protein serving that you may enjoy as a protein shake or any protein source like meat or eggs You may have this protein serving at any time throughout the day Protein Fats Carbohydrates Protein Fats Vegetables Protein Fats Carbohydrates Protein Fats Vegetables Vegetables Vegetables Protein 1. 4 Main Meals + Protein Shake: we will be enjoying 4 main meals with an added protein shake. This protein shake can be consumed at any time throughout the day: after a workout, at the end of the day, etc. If you do not use a protein supplement, you can instead replace the protein shake with a serving of protein, such as eggs or chicken. This modification helps us create a deficit to promote fat loss and water weight shedding while maintaining our muscle mass. 2. Carbohydrates: only 2 of our 4 meals will include carbohydrates: meal 1 and meal 3. This modification also works to create a calorie deficit as well as shed water weight. 3. Food Source: it is very important during this plan to choose real food sources. What I mean by that is to select foods that lack additives, preservatives and processing as often as possible. For instance, swap bread for potatoes or fruit. This is a goal and we will do our best to keep up with it, but you’ll still notice some items like yogurt and peanut butter in the plan. Substitute: I want this plan to work best for you! You may swap any meal 1’s and meal 3’s and you may exchange any meal 2’s and meal 4’s. You may also trade ingredients you have on hand or prefer. If there is a banana suggested, you may opt to use that serving for strawberries. Listen to your body and go with your food preferences. 7 D ay K ick S tar t 6 day 1 M1 M2 M3 M4 + 7 D ay K ick S tar t • Creamy Green Smoothie • Recipe found in the Eat Your Way Lean Cookbook, page 16 • • Cali Burger Leaf lettuce (to serve as bun) • • Recipe found on page 14 of this plan Make an extra serving of the Cali Burger for M4 on Day 2 • • • Cool + Crunchy Chicken Salad 1/2 cup fruit (ex: strawberries) 2 tbsp nuts (ex: almonds, peanuts, pistachios) • • Recipe found in the Eat Your Way Lean Cookbook, page 20 Make an extra serving of the Cool + Crunchy Chicken Salad for M3 on Day 3 • • • Chicken Cordon Bleu 1 cup salad greens 1 tbsp dressing • • Recipe found in the Eat Your Way Lean Cookbook, page 21 Make an extra serving of Chicken Cordon Blue for M2 on Day 2 • • Protein shake or protein serving (ex: 2 hard boiled eggs, 4 oz chicken) Enjoy this at any time throughout the day (ex: after your workout or after M4) 7 day 2 M1 M2 M3 M4 ++ 7 D ay K ick S tar t • Berry Good Green Smoothie • Recipe found in the Eat Your Way Lean Cookbook, page 13 • • • Chicken Cordon Bleu 1 cucumber, sliced 1 tbsp hummus (for dipping) • Recipe found in the Eat Your Way Lean Cookbook, page 21 • Cookie Dough • • Recipe found in the Eat Your Way Lean Cookbook, page 51 Make an extra serving of Cookie Dough for M3 on Day 4 • • • Cali Burger 1 cup salad greens 1 tbsp dressing • Recipe found on page 14 of this plan • • Protein shake or protein serving (ex: 2 hard boiled eggs, 4 oz chicken) Enjoy this at any time throughout the day (ex: after your workout or after M4) 8 day 3 M1 M2 M3 M4 + 7 D ay K ick S tar t • • Bacon Wrapped Egg Muffins 1 banana or 1 cup of fruit • • Recipe found in the Eat Your Way Lean Cookbook, page 12 Make an extra serving of Bacon Wrapped Egg Muffins for M2 on Day 4 • • • 3 oz natural deli meat (ham or turkey) 4 celery stalks 2 tbsp natural nut butter (for dipping) • • • Cool + Crunchy Chicken Salad 1/2 cup fruit (ex: strawberries) 2 tbsp nuts (ex: almonds, peanuts, pistachios) • Recipe found in the Eat Your Way Lean Cookbook, page 20 • Mediterranean Chicken Bake • • Recipe found in the Eat Your Way Lean Cookbook, page 26 Make an extra serving of the Mediterranean Chicken Bake for M4 on Day 4 • • Protein shake or protein serving (ex: 2 hard boiled eggs, 4 oz chicken) Enjoy this at any time throughout the day (ex: after your workout or after M4) 9 day 4 M1 • Creamy Green Protein Smoothie • Recipe found in the Eat Your Way Lean Cookbook, page 16 M2 • Bacon Wrapped Egg Muffins • Recipe found in the Eat Your Way Lean Cookbook, page 12 M3 • Cookie Dough • Recipe found in the Eat Your Way Lean Cookbook, page 51 M4 • Mediterranean Chicken Bake • Recipe found in the Eat Your Way Lean Cookbook, page 26 + • • Protein shake or protein serving (ex: 2 hard boiled eggs, 4 oz chicken) Enjoy this at any time throughout the day (ex: after your workout or after M4) 7 D ay K ick S tar t 10 day 5 • Peanut Butter Banana Smoothie • Recipe found in the Eat Your Way Lean Cookbook, page 16 • “Slosh” • • Recipe found on page 14 of this plan Make an extra serving of Slosh for M3 on Day 6 • Chicken Burrito Bowl • • Recipe found on page 15 of this plan Make an extra serving of the Chicken Burrito Bowl for M3 on Day 7 M4 • Stuffed Salmon (or fish of choice) • Recipe found in the Eat Your Way Lean Cookbook, page 31 + • • Protein shake or protein serving (ex: 2 hard boiled eggs, 4 oz chicken) Enjoy this at any time throughout the day (ex: after your workout or after M4) M1 M2 M3 7 D ay K ick S tar t 11 day 6 M1 M2 M3 M4 + 7 D ay K ick S tar t • Egg Scramble • Recipe found in the Eat Your Way Lean Cookbook, page 8 • Bell Pepper Crust Sandwich • • Recipe found on page 15 of this plan Make an extra sandwich for M2 on Day 7 • • “Slosh” 1 cup of rice, mixed in • Recipe found on page 14 of this plan • Salmon + Avo Salsa • • Recipe found in the Eat Your Way Lean Cookbook, page 18 Make an extra serving of Avo Salsa for M4 on Day 7 • • Protein shake or protein serving (ex: 2 hard boiled eggs, 4 oz chicken) Enjoy this at any time throughout the day (ex: after your workout or after M4) 12 day 7 • • • Strawberry Banana Smoothie 4 celery stalks 2 tbsp natural nut butter (for dipping) • Recipe found in the Eat Your Way Lean Cookbook, page 15 M2 • Bell Pepper Crust Sandwich • Recipe found on page 15 of this plan M3 • Chicken Burrito Bowl • Recipe found on page 15 of this plan M4 • • 4 oz grilled chicken breast Avo Salsa • Recipe found in the Eat Your Way Lean Cookbook, page 18 • • Protein shake or protein serving (ex: 2 hard boiled eggs, 4 oz chicken) Enjoy this at any time throughout the day (ex: after your workout or after M4) M1 + 7 D ay K ick S tar t 13 r ec i p es Cali Burger Plate S ect i ons F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras i n g r e d i ents • • • • • • 4 oz lean ground beef or ground turkey 1/2 cup onions, thinly sliced 1/2 cup mushrooms, sliced 1/4 avocado, sliced 1 piece of cheddar cheese (optional) 1 tsp olive oil • Form ground beef/turkey into a burger patty and cook over medium heat At the same time, heat olive oil in a pan over low to medium and saute onions and mushrooms Once the burger is almost cooked, top with cheese and cover the pan for ~1 min, allowing the cheese to melt Layer the cheeseburger, onion/mushroom mix and avocado slices on a plate and enjoy i nst r u ct i ons • • • Slosh Plate S ect i ons F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras i n g r e d i ents • • • • • 3 oz lean ground beef or ground turkey 1 cup sliced mushrooms and onions 1 tbsp extra virgin olive oil 1/2 cup natural, low-sodium red sauce 1 tbsp parmesan cheese (optional) • • In a sauté pan, brown ground beef or turkey When the meat is 75% cooked, add in 1 tbsp of olive oil and the sliced mushroom and onion; mix and stir until meat is cooked When the meat/veggies is done cooking, combine and stir in red sauce and cheese, mixing well and allowing the mixture to settle for a few minutes i nst r u ct i ons • 7 D ay K ick S tar t 14 r ec i p es Chicken Burrito Bowl Plate S ect i ons F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras i n g r e d i ents • • • • • • • 4 oz chicken breast 1 cup rice 1 cup lettuce or spinach, shredded 2 tbsp pico de gallo 1/4 avocado, sliced Chili powder to taste Lime juice to taste • Slice chicken breast into bite sized pieces and cook over medium heat, seasoning with chili powder to taste until cooked through At the same time, cook rice according to package directions Combine cooked chicken, rice, shredded lettuce, pico de gallo, sliced avocado; top with lime juice to taste i nst r u ct i ons • • Bell Pepper Crust Sandwich Plate S ect i ons F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras i n g r e d i ents • • • • • 1 red bell pepper 2 tbsp hummus 3 oz natural deli meat (ham or turkey) 1 tbsp balsamic vinegar 1 handful spinach • • Slice the bell pepper in half and cut out the insides to form a crust Spread hummus onto one side of the pepper crust and press spinach into the hummus Drizzle on balsamic vinegar Layer on the deli meat and then the other half of the bell pepper crust i nst r u ct i ons • • 7 D ay K ick S tar t 15 r ec i p es ACV Lemonade Plate S ect i ons F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras i n g r e d i ents • • • • 8—16 oz water 1 tbsp apple cider Juice from 1/4-1/2 lemon A few drops of liquid stevia or natural, sugar-free sweetener (if desired) i nst r u ct i ons • Mix all ingredients together, add a few ice cubes and enjoy! Mint Berry Tea Plate S ect i ons F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras i n g r e d i ents • • • 8 oz water 1 peppermint tea bag 1 handful of berries (strawberries, blueberries, raspberries) • Boil 8 oz water and steep tea for 2-4 minutes; add in the handful of berries as well Enjoy warm or when the tea finishes steeping, add ice cubes to drink cold i nst r u ct i ons • 7 D ay K ick S tar t 16 r ec i p es Strawberry Lime Minty Infusion Plate S ect i ons F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras i n g r e d i ents • • • • 1 pitcher of water 1/2 cup strawberries, sliced 1 lime, juiced 1 handful fresh mint leaves • Combine all ingredients in a pitcher; allow to infuse for a minimum of 1 hour up to overnight i nst r u ct i ons 7 D ay K ick S tar t 17 con g r at u lat i ons ! You did it! You successfully ate your way lean and slimmed yourself naturally with food for seven days! What an amazing accomplishment. By now, you may be feeling tighter, slimmer, more defined, refreshed, radiant and energized. To ease back into the standard Eat Your Way Lean Meal Plan, I suggest that for this upcoming week, you stick to similar food sources that you’ve been eating but switch to the standard 5 meals and portions we typically use. The following week, you may transition back to the typical approved food list. #Success 7 D ay K ick S tar t 18 d i scla i m e r Please consult your physician before beginning this plan or any fitness or nutrition plan. The author of the 7 Day Slimming Nutrition Kick Start is not a doctor. Author, Lauren Gleisberg is open about the fact that she is not a doctor, registered dietician or healthcare professional. She holds a BS in Biology. This plan was designed off of the author’s personal approach and application and are only suggestions. All recommendations and suggestions made by the author such as regarding diet, fitness, supplements, natural treatments and more should be discussed with a doctor or doctors to ensure protection for client and Lauren Gleisberg. Additionally, all recipes provided contain ingredients that may cause allergic reaction in some individuals. These recipes are only suggestions. Do not make or consume a recipe or foods that contain ingredients you are or may be allergic too. If you are unsure of potential allergic reactions, please consult your doctor or doctors. If you have any questions of ingredient alterations to avoid food reactions, please feel free to email contact@LaurenGleisberg. com. By purchasing this program, you accept and are bound by these terms and conditions without limitation, qualification or change. You represent that you have read and agreed to these terms and condition at all times while using this program. You must be of legal age to access the material contained within this plan and on LaurenGleisberg.com without adult supervision. To access and use this plan and/or LaurenGleisberg.com, you agree that you are at least 18 years old or have obtained parental permission. Any an all information and recommendations provided by LaurenGleisberg.com and the programs from Lauren Gleisberg LLC or in any personal consultation via email, in-person or otherwise are at the reader’s discretion and sole risk. Even if you have no known health problems, you are advised to consult your physician or physicians before beginning this or any fitness or meal plan, or prior to making lifestyle changes. All content and material shared by LaurenGleisberg.com and within the 7 Day Slimming Nutrition Kick Start are provided for educational and informational purposes and are not intended to serve as medical advice. Information should not be used to diagnose or treat an illness or to use as a substitute for medical advice or treatment. The information within this plan and found on LaurenGleisberg.com has not been evaluated by the FDA. By purchasing this plan, you agree that you will consult your doctor, doctors and/or health care provider before beginning this or any nutrition or exercise plan and before implementing any and all suggestions shared here and on the website. By participating in this program, you agree that you are doing so at your own risk and are voluntarily participating in these activities, assume all risk of injury and agree to release and discharge LaurenGleisberg.com, Lauren Gleisberg LLC and Lauren Gleisberg from any and all claims of action, known or unknown, arising out of this plan or suggestions made by Lauren Gleisberg or LaurenGleisberg.com Finally, all content may not be reproduced or shared in any form without express written consent of the author. 7 D ay K ick S tar t 19
