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Optimum Nutrition volume 2 -Phase 1 of 6
- 2. EAT REAL FOOD F O O D
- 3. 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 Net Carb 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 juice Up 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 1 In 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
- 4. 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: Amaranth Buckwheat Corn Oats Quinoa Brown Rice Wild Rice
- 5. Phase 1 - Quick Start The 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
- 6. 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-Up 1 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
- 7. 1. Chocolate Oat Phase 1 - Quick Start . . 7 net Fiber Bar 2. Protein Shake 3. Paleo Tuna Salad 4. Chicken, Ham, & sage Soup Chicken, Ham, and Sage Soup Protein Shake 8 Ounces So Delicious coconut milk (unsweetened) or almond milk 1 Ounce soy based protein powder 1/2 Teaspoon vanilla extract Directions -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: 146.8 1.8 net 11 net Directions Heat 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. Paleo Tuna Salad . 5 net 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, chopped 1/4 cup bell peppers, chopped HEALTHY HOMEMADE PESTO 1/2 cup raw almonds, 1 clove garlic 1 cup fresh basil leaves, 1/4 cup cheese of choice (Pecorino) 1 cup olive oil 1. Combine all ingredients in food processor and blend until smooth. You may need to add a bit of water to get the correct consistency.