Nutritional Plan: Balance,

Strength, Kaia Level

1

Loving Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet or starting an exercise program. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, Kaia would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up to our free newsletter, or supporting our continued work by considering our other programs and products.

Copyright © 2011 by Kaia F.I.T. Inc. All rights reserved.

Published by: Kaia F.I.T.

www.kaiafit.com

Table of Contents

KISS- Keep it simple sister!

Don’t get overwhelmed just follow the 10 commandants and you will achieve your goal in just six week!

Nutrition Plan Explained/Kaia Food Pyramid pg. 2

Balance & Strength Nutritional Plan pg. 3

Kaia Nutritional Plan pg. 4

Meal Plan Week 1-6 pg. 5-7

Seasonal Winter Foods pg 8

Unleash Your Inner Fighter pg. 9

Eat these Alkaline Foods pg. 10

Shopping List pg. 11-13

FAQ’s pg. 14-16

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Explaining the Kaia Nutritional Plan… The Kaia nutritional plan is designed specifically to cleanse your body, strengthen your muscles, increase your energy, and help you sleep better at night. All recipes are created without dairy or meat, and are gluten free, but it is up to you to add in lean meat & dairy where you choose. Read over the 10 Commandments and let them guide you in your decision making. Brik is not about starving yourself, but learning to eat cleaner, leaner & healthier than you ever have before. It’s time for YOU to make a positive change…and there is never a better time than now!

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You are happy with your fitness level and diet and you would also be a good candidate for the Kaia Alpha Team (K.A.T.). Weight loss: 2-8lbs. and 1-2% body fat.

With the Balance & Strength Level plans, your primary focus should be fueling for performance. You are happy with your weight but may need a little tune-up on your diet. We ask that you follow the 10 commandments (i.e. adding lots of fruits and veggies, cutting out processed foods, sugar and alcohol). You are able to have one cheat day a week, keeping moderation in mind.

We will focus on eating the right foods in the right amount. The below “Detox Week Meal Plan” is merely a guideline or suggestion to help you make healthy food choices that fuel your body to reach its full potential. Keep it simple! Balance Level Nutritional Plan just follow below…

Choose your favorite recipes from the cook book

Detox week cut all grains but you don’t have to stick to soup for dinner

Eat unlimited veggies

Eat four servings of fruit (high sugar fruits before noon)

If you’re hungry add healthy fats i.e. avocado, raw nuts, seeds and healthy oils

Eat a healthy whole food meal 1 hour after working out

Hydrate properly (10/10oz glasses of pure water a day)

Eat mostly non-gluten carbs i.e. wild rice, sweet potatoes & quinoa

Thinks about food as friend or foe…fueling our bodies to perform

Follow the Kaia 10 Commandments

Balance

& Strength

Plan

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You are ready for change and would like to lose weight and inches in the next 6 weeks! Weight loss: 8-12lbs and 3-5% body fat. Let’s KICK BUTT!!!

With the Kaia Level nutritional plan our focus is kickin’ Kaia butt. We are ready for a body transformation…you can be a Kaia Queen! We will jump into Kaia, hit detox week hard and follow up with weeks of low carb, low sugar and lots and lots of leafy green veggies. This plan promises to help you shed excess weight, lower your body fat percentage, help you lose inches, regain energy and give you the power to workout hard and build lean muscle.

We will focus on eating the right foods in the right amount. Kaia Level Nutritional Plan

Eat unlimited veggies

Eat low sugar fruits

Drink lots of detox veggie drinks and Kaia Kocktails

Only healthy fats i.e. avocado, raw nuts and healthy oils in very small amounts

Eat a healthy whole food meal 1 hour after working out

Hydrate properly

Eat all non-gluten carbs i.e. wild rice, sweet potatoes & quinoa just once a week

Thinks about food as friend or foe…fueling our bodies to perform

Follow the Kaia 10 Commandments

Kaia Plan

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

Morning Tonic Tea

5 min Power Oats

Morning Tonic Tea Creamy Coconut

Chia Delight

Morning Tonic Tea

Winter Breakfast

Stew

Morning Tonic Tea

Kaia Omelet

Morning Tonic Tea

Santa’s Smoothie

Morning Tonic Tea

Warm Winter

Cinnamon

Morning Tonic Tea

Protein Breakfast

Burrito

SNACK 1 Immunity Booster

Smoothie

Chopped Apple

+cinnamon + 6 walnuts

Carrots/celery +2 tbsp

hummus

I Love my Greens

Smoothie

6 Almonds ¼ cup dried

coconut

½ cup blueberries

or raspberries

Apple +1 tbsp. almond butter

LUNCH Beet & Lentil

Salad w/ 5 Mary Gone

Crackers

Big Vegan Bowl

Easy Coconut Curry

The Best Shredded Kale Salad

Rainbow Salad

Kaia Beast Salad

Black Bean, Sweet

Potato, & Red Quinoa

Soup

SNACK 2 Chopped Veggies w/ 2TBS Hummus

Raw Veggies

(cucumber, peppers) + 2 tbsp. hummus

Chopped Apple

+cinnamon & lemon juice +6 almonds +10 raisins

¼ cup of Pumpkin Seeds &

orange or cutie

Chickpea Medley Salad

(Leftovers)

Mary’s Gone

Crackers +3 tbsp. Hummus

Vitamin C Community Smoothie

DINNER Crispy Quinoa Cakes Herbal

Tea

Bok Choy Tempeh

Tacos

Herbal Tea

2 cups of Cabbage Rolls

with 1 cup Quinoa

Sweet Potato

Casserole

Spicy Lentils & Wild Rice

Herbal Tea

Veggie Fajitas

Herbal Tea

Leftover lunch soup and a green

salad

K.A.H. Kaia After

Hours. Burn more

calories after dark!

10 Push-ups

10 Sit-ups 100 Jump

Rope

10 or 20 Walk or Jog

10 Push-ups 10 Sit-ups 100 Jump

Rope

10 or 20 Walk or Jog

10 Push-ups

10 Sit-ups 100 Jump

Rope

10 or 20 Walk or Jog

Nature Walk

WATER

Kaia Uprising: Week ONE & Week SIX

DETOX PREP & TRANSITION

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST Morning Tonic Tea

Detox Smoothie

Morning Tonic Tea

Warm Winter

Smoothie

Morning Tonic Tea

Smooth Move

Morning Tonic Tea Cranberry

Spice Winter Delight

Morning Tonic Tea

Pear-a-licious

Smoothie

Morning Tonic Tea

Good Morning Sunshine Smoothie

Morning Tonic Tea Smooth Move

SNACK 1 2 Stalks Celery

+ 2 tbsp. almond butter

Chopped Apple

+cinnamon +6 almonds

Celery +1 tbsp.

almond butter

Baked Cauliflower

Raw Veggies + 1 tbsp. hummus

Chopped Apple

+cinnamon +6 almonds

Grapefruit +Kaia

Kocktail

LUNCH Beet and Lentil Salad

Over Greens

Super Seasonal

Salad w/ cup of Carrot

Ginger Soup

Seasonal Winter Apple Salad with 1

cup of Crunchy Cabbage

Soup

Tasty Thai Salad

1 cup of Red Lentil Soup

Fennel Salad Salad

1 c. Black Bean, Sweet Potato, and Red Quinoa

Soup

The Best Shredded Kale

Salad 1 serving

w/ 1c. Broccoli &

Cheeze Soup

Grateful Grapefriut

salad w/ 1c. very

veggie

SNACK 2 Spiced Apple

Almond Smoothie Add 1 scoop

protein

Cucumber with hot

sauce and 2 Tbs.

hummus

Baked Cauliflower

Simply Green

Smoothie

Raw Veggies + 1 tbsp. hummus

Veggies and 2 Tbs. Hummus

Liver Detox Smoothie

and 6 almonds

DINNER Carrot Ginger Soup

(double recipe)

“Calm”

magnesiu

m drink

Crunchy Cabbage

Soup Detox Tea

Red Lentil Soup “Calm”

Black Bean, Sweet

Potato, and Red Quinoa

Soup Detox Tea

Broccoli & Cheeze Soup with Wilted

Spinach Salad

Very Veggie Soup wit a sm.

green salad Dressing

lemon & ½ Tbs Olive Oil “Calm”

Curried Cauliflower

Detox Tea

K.A.H. Kaia After

Hours. Burn more

calories after dark!

10 min. Nature Walk

10 min. Nature Walk

10 min. Nature Walk

10 min. Nature Walk

10 min. Nature Walk

10 min. Nature Walk

10 min. Nature Walk

Kaia Uprising: Week TWO & Week FIVE

Detox Weeks

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST Morning Tonic Tea Breakfast Sandwich

Morning Tonic Tea Immune Builder

Smoothie

Morning Tonic Tea

Ezekiel Bread with Beans &

Avo

Morning Tonic Tea Crazy For Coconut

Smoothie

Morning Tonic Tea

Protein Breakfast

Burrito

Morning Tonic Tea

Spiced Blackberry Smoothie

Morning Tonic Tea Almond Butter

Granola w/ 1c. nutmilk

SNACK 1 Apple +cinnamon +6 Almonds

Veggies w/ 2 Tbs

Hummus

Grapefruit +6 Cashews

6 walnuts ½ cup

almond milk

Sliced Bell Pepper +1tbsp.

hummus

Chopped Apple

+1 tbsp almond butter

Grapefruit +Kaia

Kocktail

LUNCH Black Bean Lettuce Wraps

Big Vegan Bowl

Carrot and Orange Salad

+½ cup quinoa

Mango Avocado

Salad

Creamy Avocado Dressing

over Greens

The Best Shredded Kale

Salad

Avocado Salad over

greens

SNACK 2 Baked Cauliflower

+Kaia Kocktail

Tomato, Basil, and Hummus Sandwich

Mary’s Gone Crackers +2 tbsp. hummus

Berry Blast Smoothie

Raw Veggies (cucumber,

peppers, carrots) + 1 tbsp. hummus

Mary’s Gone Crackers +2 tbsp. hummus

Vitamin C Community Smoothie

DINNER Bok Choy Tempeh

Tacos

Curried Cauliflower

Stew

Chickpea Curry Over steamed collard greens

& 1 cup Quinoa

Garlicky Green

Beans over 1 c. quinoa

Ginger Peanut Rice

Noodles

Ratatouille Over 1 cup. Amaranth

Garden Burger

K.A.H. Kaia After

Hours. Burn more

calories after dark!

100 Jump Rope or 30 DU’s + 10

Squat Thrusts

10 or 20 walk or jog

100 Jump Rope or 30 DU’s + 20 Squat Thrusts

10 or 20 walk or jog

100 Jump Rope or 30 DU’s + 30

Squat Thrusts

10 or 20 walk or jog

Nature Walk

WATER

Kaia Uprising: Week THREE & Week FOUR

FUELING FOR PERFORMANCE

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Seasonal Winter Foods & Fruits

“Let food be thy medicine and thy medicine be thy food.” Hippocrates, the father of western medicine, 460-377 BC

Beets

Belgian Endive

Broccoli

Brussels Sprouts

Cabbage

Celery

Chicories,

Fennel

Herbs

Horseradish

Artichokes

Kale

Leeks

Onions Parsnips Potatoes Radishes Sweet Potatoes Turnips Winter Squash Arugula

Pear

Clementines

Date Plums

Dates

Grapefruit

Kiwifruit

Oranges

Pomegranate,

Tangerines

Maradol Papaya

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The intention of this nutritional plan is to allow your body to heal, rejuvenate, vitalize and replenish your inner fighter. When you give your body a break by eliminating foods/drinks that may be causing irritation, stress, inflammation and agitation, it allows the body to then be supercharged in a natural & beautiful way!

For the next six weeks you will detoxify, accelerate healing, give your digestive system a mini break, increase your metabolism, release toxins, regenerate & rejuvenate.

You may do all of the suggestions or pick a few that feel right for you. You can always go back and experiment with these as we go through the program. We recommend that you write down and commit to which ones you are going to follow and then implement them daily.

1. Increase organics fruits & vegetables 2. Drink smoothies & juices every day 3. Drink lots of water (half your body weight in ounces) 4. Drink warm lemon water 5. Go to bed earlier & rise with the sun – get your beauty rest :) 6. Eliminate or reduce animal products (fish, pork, beef, veal, chicken, turkey, lamb...) 7. Eliminate dairy products (milk, cheese, cottage cheese, eggs, yogurt, butter, ice cream) 8. Eliminate caffeine (if you love coffee try teeccino) 9. Eliminate refined sugar & white flour/white rice 10. Eliminate alcoholic beverages 11. Eliminate gluten (barley, spelt, kamut, rye, couscous, oats) 12. Eliminate/reduce your amount of packaged and processed foods

Drinks: purified/distilled water, herbal teas, lemon/cucumber water, mineral water Vegetables: fresh, organic & mostly raw, juiced, blended, steamed, sautéed, or baked Fruits: fresh, organic and mostly raw & frozen Vegetable Protein: sprouts, lentils, legumes, split peas, gluten free grains (millet, quinoa, amaranth, buckwheat, brown rice) Nuts & Seeds (moderation) : sunflower, hemp, sesame, pumpkin seeds; almonds, walnuts, hazelnut, pecans, cashews Sweeteners (moderation) : stevia Oils: olive, flax, sesame, almond, hemp, pumpkin, walnut

“Eat food. Not too much. Mostly plants.” Michael Pollan

Unleash your inner FIGHTER…

Food & Drinks to Consume in Abundance

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Other Alkaline Water Tofu Goat Milk Herbal Tea Wheat Grass

The Detailed List of Alkaline Foods The balance of acid and alkaline within the body is referred to as pH and is measured on a scale ranging from pH1

(the most acidic) to pH 14 (the most alkaline). A neutral pH balance is 7.35 and is what we need to aim for. If you

are too acidic you may be prone to fatigue, weight problems, disease and a weak immune system.

Eat these alkaline foods! Try to incorporate as many as you can into your daily diet...

Almonds Coconut Flax Seeds Hazelnuts Macadamia Nuts Pumpkin Seeds Sesame Seeds

Vegetables Asparagus Broccoli Chili Capsicum/Pepper Zucchini Dandelion Snowpeas Green Beans String Beans Spinach Kale Kelp Collards Chives Endive Chard Cabbage Sweet Potato Coriander Basil Brussels Sprouts Cauliflower Carrot Beetroot Eggplant/Aubergine Garlic Onion Parsley Celery Cucumber Watercress Lettuce Peas Broad Beans Pumpkin Radish

Sprouts Soy Sprouts Alfalfa Sprouts Amaranth Sprouts Broccoli Sprouts Fenugreek Sprouts Kamut Sprouts Mung Bean Sprouts Quinoa Sprouts Radish Sprouts Spelt Sprouts

Fruit Avocado Tomato Lemon Grapefruit Fresh Coconut

Nuts & Seeds

Almonds Coconut Flax Seeds Hazelnuts Macadamia Nuts Pumpkin Seeds Sesame Seeds Sunflower Seeds

Grains & Beans Lentils Lima Beans Mung Beans Navy Beans Pinto Beans Red Beans Soy Beans White Beans Amaranth Buckwheat Brown Rice Kamut Millet Quinoa Spelt Sprouted Bread Sprouted Wraps Gluten/Yeast Free Breads & Wraps

Oils Avocado Oil Coconut Oil Flax Oil Udo’s Oil Olive Oil

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___Quinoa (Regular& Red:

Costco)

___Red Lentils

___Sesame Seeds

___Tempeh

___Tofu (Firm)

___Walnuts (Costco)

___Vegan Turkey Slices

___Vegan Bacon

___Vegan Chicken Strips

Let’s Go Shopping! *Guideline; Make sure to reference your favorite Kaia Recipes for more detail

Sunower Seeds

Organic Veggies

___Asparagus

___Arugula

___Baby Bok Choy

___Broccoli

___Cabbage

___Carrots

___Cauliflower

___Celery

___Collard Greens

___Corn

___Cucumber

___Dandelion Sprouts

___Eggplant

___Fennel

___Frozen Veggies (Costco)

___Garlic

___Green Beans

___Jalapenos

___Kale

___Leeks (1 bunch)

Fruits: Organic low sugar, high fiber fruits

___Apples

___Avocado

___Banana

___ Blueberries (frozen/ fresh)

___Cranberries/Craisins

___Dates

___Grapefruit

Proteins: All Organic

___Almonds (Costco)

___Almond Butter (Costco)

___Black Beans

___Mixed Greens

___Mushrooms

___Mung Bean Sprouts

___Onion (Yellow & Red)

___Olives (black & Kalamata)

___Peppers (Red, Yellow,

Green)

___Potatoes (Regular & Red)

___Radish

___Red Chilies

___Romaine Lettuce

___Scallions

___Snap Peas

___Spaghetti Squash

___Spinach (Regular & Frozen)

___Split Peas

___Sprouts

___Sweet Potato

___Tomatoes

___Water Chestnuts

___Yellow Squash

___Zucchini

___Lemons

___ Lime

___Strawberries (fresh/frozen)

___Oranges

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___Brown Lentils

___Chickpeas

___Edamame

___Eggs (organic)

___Hummus (Costco)

___Kidney Beans (1 can)

___Pinto Beans

___Pine Nuts

Herbs/Spices/Liquids:

___Almond Milk

___Apple Cider Vinegar

___Arrowroot Powder

___Basil

___Balsamic Vinegar

___Tamari

___Canned Coconut Milk

___Cayenne Pepper

___Chili Powder

___Chili Flakes

___Chipotle Chili Powder

___Cilantro

___Coconut Oil

___Cumin

___Curry Powder

___Dill

Carbs/Flours:

___Amaranth

___Chickpea Flour

___Gluten Free Tortillas/Bread/Buns

___High Fiber Cereal

___Millet

___Rice Noodles

___Spelt Flour

___Steel Cut Oats

___Wild Rice

___Grape Seed Oil

___Ground Ginger

___Hot Sauce/Sriracha

___Madeira Wine

___Mint

___Mustard

___Olive Oil

___Oregano

___Oriental seasoning

___Paprika

___Parsley

___Poultry seasoning

___Red Wine Vinegar

___Sage

___Turmeric

___White Wine Vinegar

___Worchester Sauce

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Extras:

Gluten free buns

___Brown Rice Syrup

___Carob Powder

___Coconut Yogurt

___Coconut Sugar

___Daiya Cheese

___Diced Tomatoes (Regular & Fire Roasted)

___Earth Balance Butter

___Green Powder

___Ground Flaxseed or Chia Seed (milled)

___Hemp Seeds

___Liquid Smoke

___Marina Sauce

___Mary’s Gone Crackers

___Non-Dairy Sour Cream

___Nutritional Yeast (Health food store or Raleys)

___Orange Juice

___Organic Stevia Extract or Truvia

___Organic Lemon Juice (Costco)

___Protein Powder (Vega Sport)

___Probiotics

___Psyllium Husk (Trader Joe’s)

___Raisins

___Raw Coconut Nectar

___Red Curry Paste

___Salsa

___Sea Salt

___Tea (Herbal, Yerba Mate,

Roasted Dandelion, Green)

___Tahini

___Tomato Juice

___Unsweetened Dried

Coconut

___Vegan Mayo

___Vegan Bullion Mix

___Veggie Broth

___White Miso

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Kaia Nutritional Plan FAQ’s What does detox week mean? The 2nd and the5th week of BRIK we do a full body detox. The 1st time is much harder than the

last because we have so many more toxins. During detox week we…

Drink lots of water…2 when you wake up, 2 for snack, 2 for lunch, 2 for snack & 2 for

dinner

Cut out all the junk, alcohol, all wheat, sugars, white stuff & eat light

Kaia Nutritional Plan- smoothie for b-fast, big salad for lunch & liquid dinner (soup)

Don’t use lotion or any body produces that aren’t organic or chemical free

Snack on only veggies if you’re super hungry

Remember it’s only one week and you could be juicing;)

I have a headache, low energy and feel nauseous? You are officially detoxing…congratulations! We know it’s rough but well worth it. The more

toxins you have in your body like caffeine, prescription drugs, sugar & processed foods the

worse you will feel. Please hang in there the symptoms typically last 3-4 days and then you will

feel better than you have in years.

Drink lots of water

Drink wheat grass (Jamba juice or whole foods)

Avoid taking Advil or anything to help with the pain (prolongs the detox symptoms)

Sleep at least 8 hours

Sweat…sweat…sweat

Why do I feel bloated after my meals? Remember it takes time for your body to adjust to all the roughage & fiber

Eat slowly & enjoy your meals. Drink a lot of water. Last resorts…reduce the amount of fiber boost you are using.

I am hungry! Your body need time to adjust to lower calories & being thinner. Be determined!

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Make sure you are getting a fist size of protein at every meal If your protein source is a shake, make sure you eat an abundance of non-starchy vegetables. Make sure you are drinking enough water. Eat healthy snacks- herbal tea, apple, celery, cucumber slices, baked kale or vegetable broth

I am not losing weight

Some people will not lose any weight until the third week- Stay with it! Be sure you are not loading up calories in your shakes. Eat plenty of non-starchy vegetables Record everything you are eating and the time of your meals & talk to your coach. Be sure your food portions are reasonable. No second servings.

I am losing weight and don’t want to

Add more calories and fat to your shakes. Eat any fruit you desire Add starchy carbohydrates to your meals (brown rice) Put an extra scoop of protein in your shakes. Add healthy fats…Avocado and nuts

I am constipated Constipation is a very common problem when you are changing your diet dramatically.

Make sure you are drinking enough water throughout the day at least eight 8 oz. glasses Make sure you are getting enough vegetables. Add ground flax seed and selium Try a Colon Cleanse supplement

Should I take vitamins? Yes! Make sure you have a good whole food multi vitamin and multi mineral.

Whole food multi vitamin

Mineral supplement

Calcium & magnesium

Probiotics

Fiber supplement

Udo’s Oil or a omega oil supplement

Should I eat before workouts?

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It all depends on how much you eat the night before and what time you’re working out. You

shouldn’t eat 2-3 hours before a workout, so 5amer’s may not want to get up at 2am to eat a

banana. If you’re really hungry and feel weak drink a smoothie or have an electrolyte drink prior

to workout. Here is a list of drinks good pre-workout fuel…

Hammer fizz tabs

Hammer Head

Ola Loa Energy Pacs (Whole Foods or Raley’s)

½ banana

What should I eat after a workout to fuel my muscles? You have a relatively small window to get your muscles fuel for growth about 1-2 hours post

workout. Try to eat a whole food breakfast high in protein as soon as possible.

Protein smoothie (see the Kaia Kook Book)

Veggie Scram

Apple & Almond Butter

Tofu Scram

Which vegetables, fruits, meats & cheeses should I buy organic? Yes! Make sure you have a good whole food multi vitamin and multi mineral.

All meat & cheeses

List of the dirty dozen

o Apples

o Celery

o Strawberry’s & grapes

o Peaches & nectarines (imported)

o Spinach, kale & lettuce

o Sweet Bell Peppers

o Potatoes

o Berries