BREAKFAST

TIME FOODS NOTES

MID

MORNING

LUNCH

MID

AFTERNOON

DINNER

MEAL REPLACEMENT SHAKEOPTIONS INCLUDE:RVL SHAKE, PROTO WHEY W/ FRUIT, ETC.

MEAL REPLACEMENT BAROPTIONS INCLUDE:RVL BAR, POWER CRUNCH BAR

ADVANCED ATHLETICS BAR, ETC

YOUR MEAL CHOICE

YOUR MEAL CHOICE

CAN DRINK SHAKE WITH 1/2 CUP

OF MILK (DAIRY, SOY OR ALMOND)OPTIMALLY, USE ONLY WATER

CAN DRINK SHAKE WITH 1/2 CUP

OF MILK (DAIRY, SOY OR ALMOND)OPTIMALLY, USE ONLY WATER

CHOOSE MEAL FROM YOUR FOOD PLAN.EX: SANDWICH/WRAP OR

PROTEIN PACKED SALAD

CHOOSE MEAL FROM YOUR FOOD PLAN. EX: SALMON W/ BROWN RICE & ASPARAGUS

OR PROTEIN PACKED STIR FRY

CAN HAVE A QUICK MEAL INSTEAD, LIKE

TURKEY SLICES W/NUTS & FRUIT OR

STRING CHEESE & FRUIT

NIGHTTIME(DEPENDS ON

SCHEDULE)YOUR MEAL CHOICE

CHOOSE MEAL FROM YOUR FOOD PLAN. EX: GREEK YOGURT W/ ALMONDS & BLUEBERRIES

OR HARDBOILED EGG & RASPBERRIES

Your goal is to be ready to eat before each meal (never starving) and to be satis�ed after each meal (never full).

Eat your �rst meal within an hour of waking, then every 3-4 hours throughout the day and eat your last meal within an hour of bedtime.

If you’re 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,.

Ven iceNutr i t ion .com

2 8 D AY J U M P S TA RTF O R M A L E S

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

OMELETOR

For additional meal options, recipes & a more comprehensive plan we suggest reading NY TimesBest Seller , Body Con�dence , wr itten by celebr ity nutr ition & �tness exper t Mark Macdonald

VeniceNutr i t ion .com

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.

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

2 d ay s / week Strength Training (pilates, yoga, workout class, cross �t, weights, etc.)

2 d ay s / week High Intensity Cardio (interval training) 30 min.

3-4 days / week Fat Burning Cardio (consistent heart rate) 30-45 min.

Sta i r Cl imbingCyc l ing

Jumping RopeSpr int ing

FAT BURNING EXAMPLES HIGH INTENSITY EXAMPLES

As you �nd your exercise rhythm, here is an example of how to maximize your activity:

Jogg ingWalk ing

Sp inn ingRunning Sta i r s

E l ipt ica lSwimming

E X E R C I S E P L A N

F O O D P L A N F O R M A L E S

Water • 3-4 Liters per day (12-16 glasses) (the more the better)

Free Foods • 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

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

• Avocado (2.5 oz., about ½ of an avocado) • Butter (1 tablespoon) • Flax Seed Oil (1 tablespoon) • Mayo (2 tablespoon low fat) • Nut Butter (1.5 tablespoon) • Nuts (.75 oz, about 12) • Olive oil (¾ tablespoon) • Olives (about 6-7) • Salad dressing (1 ½ tablespoon) • Sour Cream (1 ½ tablespoon)

1 THUMB

Fats (choose 1 per meal)(12-14 grams of fat per meal)

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

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

1 ½ PALMOR 5-6 OUNCES

SERVINGSIZE

SERVINGSIZE

SERVINGSIZE

Protein (choose 1 per meal)(35-40 grams per meal)

Fruit: • Apples • Banana • Berries • Mango • Orange • (all fruits)

Grains / Calorie Dense Carbs: • Beans (¾ cup ckd) • Bread/Wrap (less than 110 cals) • Brown Rice (¾ cup ckd) • Oatmeal or Other Hot Cereals (1 oz) • Pasta (size of 2 fists) • Potatoes (4 oz) • Quinoa (¾ cup ckd)

2 FISTSOR 5-6 OUNCES

Carbs (choose 1 per meal)(About 30 grams per meal)

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

We suggest measuring your foods for 7 days to optimize your results.

Recommended Supplements • Liquid Antioxidants (4 oz / day) • Omega 3 (3000-5000mg / day)

Alcohol (replace carbs in meal with alcohol) • Wine (6 oz) | Liquor (1 shot) | Beer (12 oz) (Limit to 1 serving 1-2 times/week)

Alcohol is optional

2 8 D AY J U M P S TA RTF O R M A L E S

For additional meal options, recipes & a more comprehensive plan we suggest reading NY TimesBest Seller, Body Con�dence, written by celebrity nutrition & �tness expert Mark Macdonald

VeniceNutr i t ion .com

Q UA L I T Y O F F O O D C H A RT

Highest Quality: Least Processed and Least Re�ned

BeefChickenEgg WhitesEggs WholeFishHemp PowderHydrolyzed Whey (shakes/bars)PorkTurkey BreastWhey Protein - grass-fed(All Other Fresh / Frozen Meat)

ProteinBeans - FreshBrown RiceFruitHot CerealsSweet PotatoesVegetablesYams

CarbohydratesAvocadoFlaxseed OilNatural Nut ButterNutsOlive OilOlives

Fats

Medium Quality: Medium Processed and Medium Re�ned

Canned MeatGarden BurgersPre-Packaged MeatsProtein Powder - Whey, Egg & SoySandwich MeatsSoy BeansSoy Meat - PackagedQuornDair y - Cheese - Cottage Cheese

ProteinBread - (at least 2 grams of �ber)Canned BeansCanned FruitCanned VegetablesCold CerealsCrackersPastaPotatoes, Red & WhitePretzels

CarbohydratesCanola OilGuacamoleProcessed Nut ButtersVegetable Oil

Fats

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”.

Low Quality: Most Processed and Most Re�ned

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

ProteinBread - (< 2 grams of �ber)Ice Cream (NF, LF)Potato ChipsTor tilla ChipsWhite Rice

CarbohydratesButterCreamy Salad DressingMargarineMayonaiseSour Cream

Fats

To turbo char ge your Jump Sta r t p l an , s imp ly remove Glu ten , Da i r y and Soy and on lyeat the h ighes t qua l i t y o f foods on the l i s t be low:

2 8 D AY J U M P S TA RTF O R M A L E S

For additional meal options, recipes & a more comprehensive plan we suggest reading NY TimesBest Seller, Body Con�dence, written by celebrity nutrition & �tness expert Mark Macdonald