1. food and drink
2. food
3. grains and pasta

MONAVIE RVL
TIME
2 8 D AY J U M P S TA R T
FOR FEMALES
FOODS
NOTES
B REAKFAST
RVL SHAKE (1 SCOOP)
CAN DRINK SHAKE WITH 1/2 CUP
+
OF MILK (COW, SOY OR ALMOND)
ACTIVE OR MX JUICE (2 OZ.)
+
BALANCE (1 CAPSULE, OPTIONAL) OPTIMALLY, USE ONLY WATER
M ID
M ORNING
RVL BAR
+
RVL DIETARY SUPP (OPTIONAL)
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
CAN DRINK SHAKE WITH 1/2 CUP
OF MILK (COW, SOY OR ALMOND)
OPTIMALLY, USE ONLY WATER
M ID
A FTERNOON
RVL SHAKE (1 SCOOP)
+
RVL DIETARY SUPP (OPTIONAL)
D INNER
YOUR MEAL CHOICE
CHOOSE MEAL FROM YOUR FOOD PLAN.
+
ACTIVE OR MX JUICE (2 OZ.)
EX: SALMON W/ BROWN RICE & ASPARAGUS
+
BALANCE (1 CAPSULE, OPTIONAL) OR PROTEIN PACKED STIR FRY
N IGHTTIME
( DEPENDS
ON
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 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, while still having at least one RVL shake a day and two
ounces of juice a day.
F o r a d d i t i o n a l m e a l o p t i o n s , r e c i p e s & a m o r e c o m p r e h e n s i ve p l a n we s u g g e s t r e a d i n g
NY Times Best Seller, Body Confidence, written by nutrition & fitness exper t Mark Macdonald
MONAVIE RVL
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
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
SERVING
SIZE
1 FIST
OR 3-4 OUNCES
Fruit:
• Apples
• Banana
• Berries
• Mango
• Orange
• (all fruits)
Vegetables:
• Broccoli
• Cucumber
• Eggplant
• Green beans
• Onions
• Spinach
• Tomato
• (all veggies)
Grains / Calorie Dense Carbs:
• Beans (½ cup ckd)
• Bread/Wrap (less than 80 cals)
• Brown Rice (½ cup ckd)
• Oatmeal or Other Hot Cereals (.75 oz)
• Pasta (fist sized)
• Potatoes (3 oz)
• Quinoa (½ cup ckd)
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
1 TIP OF THUMB
• Avocado
(1.5 oz., about ¼ of an avocado)
• Butter (½ tablespoon)
• Flax Seed Oil (½ tablespoon)
• Mayo (1.5 tablespoon low fat)
• Nut Butter (1 tablespoon)
• Nuts (.5 oz, about 12)
• Olive oil (½ 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.
Additional Supplements
• Omega 3 (3000-5000mg / day)
• RVL Dietary Supp (1 cap, 2 / day)
(for increased fat burning)
• Balance (1 Capsule AM + 1 PM)
(for optimal stress management)
Free Foods
Water
• 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
• 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.
F o r a d d i t i o n a l m e a l o p t i o n s , r e c i p e s & a m o r e c o m p r e h e n s i ve p l a n we s u g g e s t r e a d i n g
NY Times Best Seller, Body Confidence, written by nutrition & fitness exper t Mark Macdonald
MONAVIE RVL
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 y o u r J u m p S t a r t p l a n , s i m p l y r e m o v e G l u t e n , D a i r y a n d S o y
and only eat the highest quality of foods on the list below:
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
Meal Replacement Option
• RVL Shake
(high quality and complete)
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
Protein Bars (non-hydrolyzed)
RTD Protein (non-hydrolyzed)
(ready to drink)
Carbohydrates
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
F o r a d d i t i o n a l m e a l o p t i o n s , r e c i p e s & a m o r e c o m p r e h e n s i ve p l a n we s u g g e s t r e a d i n g
NY Times Best Seller, Body Confidence, written by nutrition & fitness exper t Mark Macdonald