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    28 Day Jump Start For Females PDF

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    Carolina Nazareth
    This document outlines a 28 day meal plan for females, including recommended foods, portion sizes, and exercise. It provides 3 meals and 2 snacks per day using meal replacement shakes and bars supplemented with whole foods. The plan emphasizes eating protein, carbohydrates, and fats at each meal from a list of options. It also includes a sample weekly exercise schedule focusing on strength training, high intensity interval training, and lower intensity steady state cardio.

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    © All Rights Reserved
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    28 Day Jump Start For Females PDF

    Uploaded by

    Carolina Nazareth
    724 views3 pages
    This document outlines a 28 day meal plan for females, including recommended foods, portion sizes, and exercise. It provides 3 meals and 2 snacks per day using meal replacement shakes and bars supplemented with whole foods. The plan emphasizes eating protein, carbohydrates, and fats at each meal from a list of options. It also includes a sample weekly exercise schedule focusing on strength training, high intensity interval training, and lower intensity steady state cardio.

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    193811302 28 Day Jump Start for Females PDF

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    This document outlines a 28 day meal plan for females, including recommended foods, portion sizes, and exercise. It provides 3 meals and 2 snacks per day using meal replacement shakes and bars supplemented with whole foods. The plan emphasizes eating protein, carbohydrates, and fats at each meal from a list of options. It also includes a sample weekly exercise schedule focusing on strength training, high intensity interval training, and lower intensity steady state cardio.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    724 views3 pages

    28 Day Jump Start For Females PDF

    Uploaded by

    Carolina Nazareth
    This document outlines a 28 day meal plan for females, including recommended foods, portion sizes, and exercise. It provides 3 meals and 2 snacks per day using meal replacement shakes and bars supplemented with whole foods. The plan emphasizes eating protein, carbohydrates, and fats at each meal from a list of options. It also includes a sample weekly exercise schedule focusing on strength training, high intensity interval training, and lower intensity steady state cardio.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    2 8 D AY J U M P S TA R T

    FOR FEMALES

    TIME

    FOODS

    NOTES

    OMELET

    B REAKFAST

    OR

    MEAL REPLACEMENT SHAKE


    MEAL REPLACEMENT OPTIONS INCLUDE:

    RVL SHAKE, PROTO WHEY W/ FRUIT, ETC.

    M ID
    M ORNING

    MEAL REPLACEMENT BAR

    OPTIONS INCLUDE:
    RVL BAR, POWER CRUNCH BAR
    ADVANCED ATHLETICS BAR, ETC

    CAN DRINK SHAKE WITH 1/2 CUP


    OF MILK (DAIRY, SOY OR ALMOND)
    OPTIMALLY, USE ONLY WATER
    CAN HAVE A QUICK MEAL INSTEAD, LIKE
    TURKEY SLICES W/NUTS & FRUIT OR
    STRING CHEESE & FRUIT
    CHOOSE MEAL FROM YOUR FOOD PLAN.

    L UNCH

    YOUR MEAL CHOICE

    EX: SANDWICH/WRAP OR
    PROTEIN PACKED SALAD

    M ID
    A FTERNOON

    MEAL REPLACEMENT SHAKE

    OPTIONS INCLUDE:
    RVL SHAKE, PROTO WHEY W/ FRUIT, ETC.

    CAN DRINK SHAKE WITH 1/2 CUP


    OF MILK (DAIRY, SOY OR ALMOND)
    OPTIMALLY, USE ONLY WATER
    CHOOSE MEAL FROM YOUR FOOD PLAN.

    D INNER

    N IGHTTIME
    ( DEPENDS

    ON

    YOUR MEAL CHOICE

    EX: SALMON W/ BROWN RICE & ASPARAGUS


    OR PROTEIN PACKED STIR FRY

    CHOOSE MEAL FROM YOUR FOOD PLAN.


    YOUR MEAL CHOICE

    SCHEDULE )

    EX: GREEK YOGURT W/ ALMONDS & BLUEBERRIES


    OR HARDBOILED EGG & RASPBERRIES

    Eat your first meal within an hour of waking, then every 3-4 hours throughout the day and eat your last meal within
    an hour of bedtime.
    Your goal is to be ready to eat before each meal (never starving) and to be satisfied after each meal (never full).
    If youre not hungry, simply cut your meal in half.
    Stay with the 28 day Jump Start until you achieve your body & health goals. Once your goal is achieved, simply start
    adding more whole food meals from your food plan each day,.
    For additional meal options, recipes & a more comprehensive plan we suggest reading NY Times
    Best Seller, Body Confidence, written by celebrity nutrition & fitness exper t Mark Macdonald

    Veni ceNutr ition.com

    2 8 D AY J U M P S TA R T

    FOR FEMALES

    FOOD PLAN FOR FEMALES

    Protein (choose 1 per meal)

    Carbs (choose 1 per meal)

    Fats (choose 1 per meal)

    (20-25 grams per meal)

    (About 20 grams per meal)

    (7-8 grams of fat per meal)

    SERVING
    SIZE

    SERVING
    SIZE

    1 PALM
    OR 4 OUNCES

    Fruit:

    Lean:

    Apples
    Banana
    Berries
    Mango
    Orange
    (all fruits)

    Chicken
    Cottage Cheese
    Egg Whites
    Fish (lean)
    Greek Yogurt
    Hemp Powder
    Hydrolyzed Whey (i.e. Proto Whey)
    Tofu
    Turkey Breast
    (all fresh/frozen meat)

    SERVING
    SIZE

    1 FIST
    OR 3-4 OUNCES

    Vegetables:

    Broccoli
    Cucumber
    Eggplant
    Green beans
    Onions
    Spinach
    Tomato
    (all veggies)

    Grains / Calorie Dense Carbs:

    Beans ( cup ckd)


    Bread/Wrap (less than 80 cals)
    Brown Rice ( cup ckd)
    Oatmeal or Other Hot Cereals (.75 oz)
    Pasta (st sized)
    Potatoes (3 oz)
    Quinoa ( cup ckd)

    Non lean:
    (do not choose a fat w/ this option)
    Eggs Whole
    Beef (Filet)
    Beef (Ground 99% lean)
    Fish (non-lean)
    Lamb
    Pork

    Alcohol (replace carbs in meal with alcohol)


    Wine (6 oz) | Liquor (1 shot) | Beer (12 oz)

    1 TIP OF THUMB

    Avocado
    (1.5 oz., about of an avocado)
    Butter ( tablespoon)
    Flax Seed Oil ( tablespoon)
    Mayo (1.5 tablespoon low fat)
    Nut Butter (1 tablespoon)
    Nuts (.5 oz, about 12)
    Olive oil ( tablespoon)
    Olives (about 4-5)
    Salad dressing (1 tablespoon)
    Sour Cream (1 tablespoon)
    We suggest measuring your foods
    for 7 days to optimize your results.
    Recommended Supplements
    Liquid Antioxidants (4 oz / day)
    Omega 3 (3000-5000mg / day)

    (Limit to 1 serving 1-2 times/week)


    Alcohol is optional

    Free Foods

    Water
    Horseradish
    Mustard + Ketchup (low sugar)
    Lettuce, Tomato, Onion (sandwich qty.)
    Sriracha Sauce
    Stevia (natural sweetener)
    Vinegar (balsamic, red wine, etc.)
    Worchestershire Sauce

    All Seasonings / Spices


    (including salt & pepper)
    Citrus Juice or Zest (lemon/lime)
    Fat Free Cooking Spray (like Pam)
    Capers
    Extracts (vanilla, almond, etc.)
    Garlic & Shallots

    2-3 Liters per day

    (8-12 glasses)
    (the more the better)

    EXERCISE PLAN

    Choose 3 days a week & get at least 10-15 min. of a consistent activity of your choice.
    Work up to 4-5 days per week of 30-60 min. of a consistent activity of your choice.
    As you find your exercise rhythm, here is an example of how to maximize your activity:
    2 d a y s / week

    Strength Training (pilates, yoga, workout class, cross fit, weights, etc.)

    2 d a y s / week

    High Intensity Cardio

    (interval training)

    30 min.

    3-4 days / week

    Fat Burning Cardio

    (consistent heart rate)

    30-45 min.

    FAT BU R N IN G E X A M P L ES

    Stai r Climbin g
    Cycl i n g

    Jo ggin g
    Walkin g

    E l i pt i c a l
    S wi m m i n g

    H IG H INTEN S ITY EX AMPLES

    Ju m pi n g R o pe
    S pr i n t i n g

    S pi n ni n g
    Running Stair s

    NOTE: PERFORM ALL STRENGTH TRAINING & HIGH INTENSITY CARDIO BEFORE FAT BURNING CARDIO.

    For additional meal options, recipes & a more comprehensive plan we suggest reading NY Times
    Best Seller, Body Confidence, written by celebrity nutrition & fitness exper t Mark Macdonald

    Veni ceNutr ition.com

    2 8 D AY J U M P S TA R T

    FOR FEMALES

    To t u r b o c h a r g e yo u r J u m p S t a r t p l a n , s i m p l y r e m ove G l u t e n , D a i r y a n d S oy a n d o n l y
    e a t t h e h i g h e s t q u a l i t y o f f o o d s o n t h e l i s t b e l ow :

    Q U A L I T Y O F F O O D C H A RT
    Highest Quality:

    Least Processed and Least Refined


    Carbohydrates

    Protein
    Beef
    Chicken
    Egg Whites
    Eggs Whole
    Fish
    Hemp Powder
    Hydrolyzed Whey (shakes/bars)
    Pork
    Turkey Breast
    Whey Protein - grass-fed
    (All Other Fresh / Frozen Meat)

    Beans - Fresh
    Brown Rice
    Fruit
    Hot Cereals
    Sweet Potatoes
    Vegetables
    Yams

    Fats
    Avocado
    Flaxseed Oil
    Natural Nut Butter
    Nuts
    Olive Oil
    Olives

    Medium Quality:

    Medium Processed and Medium Refined


    Protein

    Carbohydrates

    Canned Meat
    Garden Burgers
    Pre-Packaged Meats
    Protein Powder - Whey, Egg & Soy
    Sandwich Meats
    Soy Beans
    Soy Meat - Packaged
    Quorn
    Dair y
    - Cheese
    - Cottage Cheese

    Bread
    - (at least 2 grams of fiber)
    Canned Beans
    Canned Fruit
    Canned Vegetables
    Cold Cereals
    Crackers
    Pasta
    Potatoes, Red & White
    Pretzels

    Fats
    Canola Oil
    Guacamole
    Processed Nut Butters
    Vegetable Oil

    Low Quality:

    Most Processed and Most Refined


    Protein

    Carbohydrates

    Protein Bars (non-hydrolyzed)


    RTD Protein (non-hydrolyzed)
    (ready to drink)

    Bread
    - (< 2 grams of fiber)
    Ice Cream (NF, LF)
    Potato Chips
    Tor tilla Chips
    White Rice

    Fats
    Butter
    Creamy Salad Dressing
    Margarine
    Mayonaise
    Sour Cream

    In your Venice Nutrition software, the initial phase in which you eat only the highest quality
    foods is referred to as the Jump Start Phase.
    For additional meal options, recipes & a more comprehensive plan we suggest reading NY Times
    Best Seller, Body Confidence, written by celebrity nutrition & fitness exper t Mark Macdonald

    Veni ceNutr ition.com

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