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 Metabolism Makeover Quick Start Planning System By Kristen Nolan, I Luv My Body Fitness LLC How To Lose Weight, Keep Your Muscles Toned and Eat to Raise Your
Metabolism!
Welcome to your Pre-Metabolism Makeover Quick Start Meal Plan! This quick start
meal plan is designed specifically to give you a little pre-challenge jump-start in the right
direction and give you some momentum so that you can start seeing results and continue
through the entire 6 weeks and beyond successfully.
Below you will find a basic outline of the core components to this quick start plan. And
get ready because this is JUST the Beginning…
We will be digging into all things metabolism and our exact Craving Elimination Meal
Planning Formula to keep you lean as soon as the challenge starts! This formula will
help you decrease belly bloating, tone your muscles and blasting your metabolism
through the roof.
Until then, enjoy your quick start plan and I will talk to you soon!
Here we go:
1. Exercise.
Exercise alone does not guarantee weight loss! I have worked with countless clients in
the exercise realm for literally years, and their weight never budged. Then why, you
might be asking yourself, is exercise a core component of this program?
Because it’s going to be a huge helper in facilitating your energy level, your caloric
expenditure, your lean Muscle Toning and your mood!
The most important reason, however, might be because you want to at least preserve your
muscle mass while you are losing fat weight. I have read studies where the subjects lost
weight only through dieting, but the weight they lost was around 50% fat, and 50%
muscle.
That is a huge problem.
The less muscle you have, the slower your metabolism runs. If you lose a lot of muscle
mass, you are decreasing your basal metabolic rate, which essentially means you will
have to eat even less to maintain your lower weight.
By exercising throughout this program, it will ensure that you keep the muscle and lose
the fat. It will help regulate and balance your hormones, keeping your emotions level and
your fat loss steady. It will help blast excess calories off and get you leaner faster!
I Luv My Body Fitness Quick Start Meal Planning System
2. Long Term Consistency
The first week is a little challenging and takes more time and effort on your part. Stay
consistent! By the second week, you’ll feel as if you are on a roll. And by the third week
on, you will have had many opportunities to stray from the plan. Above all else...stay
consistent.
By eating the foods Iʼm recommending and by staying on a schedule that I recommend,
you will be boosting your metabolic rate and burning fat more rapidly. So instead of
seeing the plan as boring or daunting, make the choice to commit and you will soon reap
the rewards!
3. Eat when you are Hungry, Stop When you Are Full
You will be eating 4-6 meals throughout the day of nutritious whole foods. But even
whole, clean foods can make you gain weight if you over-do it.
To see the best results, youʼll need to pay close attention to the foods you eat when you
eat them. This plan was designed to expedite your metabolic burn and works best if you
do not over stuff yourself. Make sure that you chew your food completely and eat
without distractions.
4. Sticking to the right foods
When it comes to food, science has shown that the right balance of clean protein, carbs
from fruits and healthy fat sources help to expedite fat loss. So stick to the basic food
sources in the plan.
5. Major Keys to success:
• If at all possible, do what you can to have a reasonably low-stress, chilled-out
life. If you are in the middle of a move, a job change, or a very stressful situation, it
will negatively impact your ability to get through this program.
• Get rid of temptations, The more tempting the snacks you have around, the more
you will want to fall off the wagon. Rid your pantry of processed foods asap.
• With that said, try to get your spouse/significant other involved. Itʼs funny, but
whatever I cook, my husband will eat it!
• If you are busy, Prepare your meals ahead of time. For example, make enough
chicken to last you a couple of days. Cook a ton of veggies and eat them throughout
the week. Chop up all your celery and put them in individual baggies. I have
provided sample quick and easy recipes to make this fast for you.
6. Last but not least, you must always eat in food Combos.
(The GOAL is to Get the approx combos with EVERY meal. WAY more on this once the
challenge begins!)
- Palm Size of Protein (Meat, Eggs, Fish)
- Fist Size of Carb (Fruit, Root Vegetables)
- ½ to 1 Thumb size Fat (Coconut Oil, Butter)
1 | R e c i p e s & G r o c e r y L i s t I Luv My Body Fitness Quick Start Meal Planning System
Meal 1: Breakfast (approx 7am / when you wake up)
1) Easy Scrambled Eggs with Green onions & Peppers
Ingredients:
• Dash salt, and pepper (or any spices you like)
• 1 tablespoon Green onion, minced (optional)
• 1 tablespoon sweet red pepper, chopped or
green bell pepper (optional)
• 1 eggs + 1 egg white, beaten OR
2 Full Eggs and 1 Egg White
• Salt / Pepper to taste
• Eat with a Piece of Fruit!!! *** Don’t skip this – 1 Cup.
How to Make it:
1. Season the spinach with a dash of salt, pepper, and nutmeg.
2. Coat a nonstick skillet with coconut oil. Heat, add onion and sweet red
pepper.
3. Add the eggs, salt, pepper (and Tabasco if desired) and scramble them.
4. Top the spinach with the egg scramble.
5. Add more salt or pepper or Tabasco to taste.
Meal 2: Lunch (approx 11am)
LUNCH Option #1) Hearty Chicken Broth Soup ***Serving Size -­ Approx 1.5 cups Ingredients: • 4 cups Chicken broth • 4-­‐ 3oz chicken breasts, diced • 2 medium yams, diced • 6 stalks celery, chopped • 6 large carrots, julienned • 1 large onion, minced • 1 bunch fresh parsley • 1 tsp dried thyme • 2 Tbsp coconut oil • Salt and pepper to taste How to make it: Heat coconut oil over medium-­‐high heat in a Dutch oven or medium soup pot. Add the diced chicken and cook until browned. Sauté the onion until fragrant, add the remaining ingredients and cook for 5 minutes. Finally, add the chicken broth and bring to a boil. Reduce heat to simmer 15-­‐30 minutes. Season with salt and pepper to taste. 2 | R e c i p e s & G r o c e r y L i s t I Luv My Body Fitness Quick Start Meal Planning System
Meal 3: Snack (approx 3pm)
2 Options
1) Yogurt, Tropical Fruit OR Berries and Cinnamon
How to Make it:
1. Put ½ - ¾ cup Plain Low Fat (2%) Yogurt in container
2. Chop up ½-1 cup tropical fruit OR ½ - 1 cup berries or Fruit of Choice
3. Add in a dash of cinnamon
2) Hard Boiled Egg with 1 hard boiled egg with 1 cup ANY Tropical Fruit
OR Berries
***You Can add in another snack from the list above if you need another before or after
diner!***
Meal 4: Dinner (approx 7pm)
EASY Grilled / Pan Seared Chicken / Steak / Fish
**APPROX 3oz Meat with 1 cup Veggies Below
** This is for the whole week. DIVIDE into 3-4oz pieces and eat with ‘Sautéed
Vegetable’ recipe **
(Can be also used for your Lunch Salads)
Ingredients to prep for the week:
• 2 tablespoons grill seasoning
• 1 tablespoon chopped garlic
• ½ cup Chopped Red Onion
• 2 tablespoons lemon juice
• 2 tablespoons fresh or dried chopped parsley leaves (optional)
• 2 tablespoons fresh or dried chopped basil leaves (optional)
• 2 tablespoons fresh or dried chopped rosemary leaves (optional)
• 1 1/2 pounds chicken / Fish / Meat
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How to Make it:
1. In a medium bowl stir together all ingredients except the chicken. Add the
chicken/ fish / tofu to the bowl, and toss with herb mixture so that all pieces
are well coated. Cover and place in refrigerator for at least 20 min and as
long as overnight for better flavor.
2. Heat a grill or grill pan or regular pan over medium heat.
3. Place chicken on hot, grill and cook for a total of 18 to 20 minutes giving it
a quarter turn every 4 to 5 minutes. Transfer chicken to a platter and let rest
for 5 minutes before serving. OR just cook in a pan with coconut oil.
EAT WITH VEGGIE recipe below OR with Mixed Green Salad (same as
lunch) AND 1 CUP FRUIT!!!
Colorful Sautéed Root Vegetables
**Prepare for your week and eat 1 Cup with 3-4 oz protein (fish, chicken
or Steak) at dinner **
Ingredients to prep for the week:
• 2 TBSP Coconut Oil
• 1 Red pepper cut into strips
• 1-2 Medium Yams or Potatoes chopped in small bite sized pieces
• 1-2 carrots grated or chopped
• 1 Red Onion chopped
• 1 Green / Yellow / or Red pepper Chopped
• 1 tbsp fresh garlic chopped
• 1 tsp dried oregano (optional)
• 1 tsp dried thyme (optional)
• Salt and Pepper to taste
• Lemon Juice optional
4 | R e c i p e s & G r o c e r y L i s t I Luv My Body Fitness Quick Start Meal Planning System
How to make it:
1. Heat the coconut oil in a large pan over medium-high heat.
2. Add in the potatoes, with some salt and cover and cook for 10 min.
3. Add all other prepared veggies, to pan and sauté, stirring occasionally, until
crisp tender, about 5-7 minutes.
4. Add garlic, oregano and thyme and sauté, while stirring, for another
minute.
5. Cover with lid, and sauté till potatoes cooked through stirring occasionally.
6. Add salt and pepper to taste / lemon juice squeeze at end
7. Can also enjoy with a piece of Fruit!
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Weekly Grocery Shopping / Meal Preparation List
For your week, you will want to have a day of preparation so you are never
caught off guard with nothing to eat. See the attached “PREP Guide” For easytime-saving Tips!
Proteins
• 1 Carton Cage Free, Free Range Eggs
• 1 Carton FRESH Chicken Stock (Can get from 4505 MEATS). Don’t use a
boxed stock!!
• 1.5 lb Organic, Free Range Chicken Breasts (1 lb is good for 4 meals @4oz
each or 5 meals @ 3oz each)
• 3/4 lb Wild White Fish (good for 3 meals @4oz each)
• 1 lb Grass Fed Steak (flank steak best option) (good for 4 meals @4oz each
or 5 meals @ 3 oz each)
• Gelatin Protein Powder! Just Click Here and Get the GREEN One:
http://sanfranciscobootcamps.com/metabolism-challenge-prep-guide/
• ***If you are a Vegetarian, sub in Eggs (if you eat eggs), Protein Powder
for your Protein.
Veggies (go for organic when possible)
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Bag of Fresh Garlic Cloves **for dinner recipes
3-5 Red Onions **for dinners meat and veggie recipe
Green Onions **for breakfast
Celery **for lunch recipe
Green / Red Peppers **for breakfast scramble / dinner veggie recipe
Shredded Carrots **for lunch / dinner veggie recipe
2 - 3 Potatoes or Yams **for lunch and dinner Recipe
Fruits (go for organic when possible, especially berries)
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Bag of FROZEN berries (for smoothie option)
Bunch Bananas (for snack option)
Any tropical Fruit (for snack option)
Berries - raspberries, blue berries, strawberries (for snack option)
ANY FRUIT YOU LOVE!!
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Spices
• Spice Mixtures of choice for grilling / baking meats
o A combo of dried garlic, onion, rosemary, chili flakes is what I like!
• Kosher Salt or Sea Salt
• Ground pepper
• Fresh Parsley leaves (for lunch / dinner meat prep recipe)
• Fresh Basil Leaves (for lunch / dinner meat prep recipe)
• Fresh rosemary leaves (for lunch / dinner meat prep recipe)
• Dried thyme (for lunch and veggie dinner recipe)
• Dried oregano (for veggie dinner recipe)
• Cinnamon (for snack)
** SPICES ARE OPTIONAL. If you don’t like them or like things more plain,
use spices you like or just use salt and pepper. Or you can just use your basic
grill seasonings for everything.
Fats
• Coconut oil for cooking
• 2% Milk or Coconut Milk if you would like the protein shake option
**TRY To Get one with Only Coconut Milk as ingredient and No extra
Gums.
• 2% Plain Yogurt OR Greek Yogurt for snacking
Teas You Enjoy!
• Have some nice teas you enjoy on hand for flavoring water or even
chopped fruits
• Cinnamon sticks are also great
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