Optimum NutritionVolume 2

EAT REAL FOOD

F O O D

Phase 1 - Quick Start .Plan during this phase:

Base - Veggies & Specific Carbs:Includes leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily NetCarb intake. Net Carbs represent total carb grams minus fiber grams. The rest will come from 1 of 7 approved Grains…

Support - Protein:Satisfy your appetite with 4 to 6 ounces of protein per meal from chicken, turkey, beef (limit), fish, shellfish, eggs, or tofu (limit).

Minimal- Healthy Fats:Add flavor and satiety with olive oil, organic canola oil, avocado, olives, nuts, cold-water fish, seeds

Don’t Go Crazy: Foods you can have in small quantities... Per Day: 3 tbsp. lemon or lime juiceUp to 3 packets of stevia – count as 1 carb gram (due to fillers) Wine – 1 glass per day Dark Chocolate – 1 piece per day

PHASE 1In this phase you

will eat a variety of protein sources,

and abundance of fiber-rich carbs in the form of leafy

green veggies, and you’ll enjoy a few

healthy fats.

You will be re-setting your body’s naturally ability to

burn carbs by depriving it of

excess carbs over a period of 4-6

weeks. Use the guide below to

assess your carb quick-start.

CARB Daily Intake

100 lbs or

below

101- 150lbs

151 – 200lbs

201+ lbs

15 grams

20 grams

25 grams

30 grams

Phase 1 - Quick Start .Don’t Eat:• Certain cereal grains• Gluten• White Potatoes• Dairy• Refined Sugar• Processed Foods• No fruits (except berries) for now...

Acceptable Grains:

AmaranthBuckwheat

CornOats

QuinoaBrown RiceWild Rice

Phase 1 - Quick StartThe Goal is to eat protein to preserve your muscle mass, limit your carbs to put your body into a ketogenic state of fat burning, and eat only enough healthy fats to support the absorption of protein…

Let’s Shoot For…

1.5 grams/ pound of bodyweight for Protein= . ( x 4 calories/gram= calories)

Use the CARB Daily Intake Chart to assess your Carbs= . ( x 4 calories/gram = calories)

*Remember, these are your net carbs – you will be subtracting your fiber grams

Use Healthy Fats Sparingly when hungry, but reach for something high in fiber first…CARB Daily Intake

100 lbs or

below

101- 150lbs

151 – 200lbs

201+ lbs

15 grams

20 grams

25 grams

30 grams

Phase 1 - Quick Start .4

net

1. Eggs scrambled w/ veggies…

2. ½ sliced cucumber w/ 2Tbsp. Italian dr.

3. Chicken Salad Lettuce Wraps

4. Sonoma Carb Cutting Tortilla Rollup

5. Kale Chips & 20 Pumpkin seeds = 5 net

6. Salad w/ Grilled Meat

1 net

Sonoma Carb Cutting Tortilla Roll-Up1 Tortilla – fill with 2 slices of deli turkey, a handfull of spinach, avocado and mayo

to taste, and any fresh veggie you’d like…

6 net

2-3 cups of chopped spinach loaded with

veggies of your choice. Make a vinaigrette with 3 Tbsp. Lemon Juice, 1 Tbsp EVOO, and Mrs Dash and

Sesame Seeds. Add 3-5 oz of lean meat…

6 net

Phase 1 - Quick Start . .7

net

1. Chocolate Oat Fiber Bar

2. Protein Shake3. Paleo Tuna

Salad4. Chicken, Ham,

& sage Soup

Chicken, Ham, and Sage Soup

DirectionsHeat 1 ¼ Tbsp. oil in a large

saucepan over medium heat. Add 2 1/2 Tablespoons chopped shallots; cook 1 minute, until softened. Add 5 cups chicken broth, 1 cup water, 1 ¼ lb chicken, 5 oz. Chopped ham and 2/3 Tsp. sage. Bring to a boil. Add ½ cup wild rice. Reduce heat to low. Cook 15 minutes, until chicken is almost cooked through.Add 1 teaspoon lemon zest and 2 teaspoons lemon juice from a fresh lemon, pepper and salt. Cook 2 to 3 minutes more.

Protein Shake8 Ounces So Delicious coconut milk (unsweetened) or almond milk1 Ounce soy based protein powder1/2 Teaspoon vanilla extractDirections -Whey protein powder may be subbed Combine all ingredients in a blender with 2-4 ice cubes (depending upon the thickness desired).Blend thoroughly and enjoy. Net Carbs: 1.8 Fiber: 2.6 Protein: 22.9 Fat: 5.5 Cals: 146.81.8

net

11 netPaleo Tuna Salad .

1 can albacore tuna in water Drain and mix w/ below:2-3 tablespoons homemade pesto (see recipe below), 2 tablespoons pine nuts, 1/4 cup tomatoes, chopped1/4 cup bell peppers, choppedHEALTHY HOMEMADE PESTO1/2 cup raw almonds, 1 clove garlic1 cup fresh basil leaves, 1/4 cup cheese of choice (Pecorino)1 cup olive oil1. Combine all ingredients in food processor and

blend until smooth. You may need to add a bit of water to get the correct consistency.

5 net