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2 8 D AY J U M P S TA R T

FOR FEMALES

TIME

FOODS

NOTES

OMELET

B REAKFAST

OR

MEAL REPLACEMENT SHAKE


MEAL REPLACEMENT OPTIONS INCLUDE:

RVL SHAKE, PROTO WHEY W/ FRUIT, ETC.

M ID
M ORNING

MEAL REPLACEMENT BAR

OPTIONS INCLUDE:
RVL BAR, POWER CRUNCH BAR
ADVANCED ATHLETICS BAR, ETC

CAN DRINK SHAKE WITH 1/2 CUP


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

M ID
A FTERNOON

MEAL REPLACEMENT SHAKE

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

CAN DRINK SHAKE WITH 1/2 CUP


OF MILK (DAIRY, SOY OR ALMOND)
OPTIMALLY, USE ONLY WATER
CHOOSE MEAL FROM YOUR FOOD PLAN.

D INNER

N IGHTTIME
( DEPENDS

ON

YOUR MEAL CHOICE

EX: SALMON W/ BROWN RICE & ASPARAGUS


OR PROTEIN PACKED STIR FRY

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 youre 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,.
For additional meal options, recipes & a more comprehensive plan we suggest reading NY Times
Best Seller, Body Confidence, written by celebrity nutrition & fitness exper t Mark Macdonald

Veni ceNutr ition.com

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

Fruit:

Lean:

Apples
Banana
Berries
Mango
Orange
(all fruits)

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

SERVING
SIZE

1 FIST
OR 3-4 OUNCES

Vegetables:

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

Grains / Calorie Dense Carbs:

Beans ( cup ckd)


Bread/Wrap (less than 80 cals)
Brown Rice ( cup ckd)
Oatmeal or Other Hot Cereals (.75 oz)
Pasta (st sized)
Potatoes (3 oz)
Quinoa ( cup ckd)

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

Alcohol (replace carbs in meal with alcohol)


Wine (6 oz) | Liquor (1 shot) | Beer (12 oz)

1 TIP OF THUMB

Avocado
(1.5 oz., about of an avocado)
Butter ( tablespoon)
Flax Seed Oil ( tablespoon)
Mayo (1.5 tablespoon low fat)
Nut Butter (1 tablespoon)
Nuts (.5 oz, about 12)
Olive oil ( 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.
Recommended Supplements
Liquid Antioxidants (4 oz / day)
Omega 3 (3000-5000mg / day)

(Limit to 1 serving 1-2 times/week)


Alcohol is optional

Free Foods

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

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

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.

For additional meal options, recipes & a more comprehensive plan we suggest reading NY Times
Best Seller, Body Confidence, written by celebrity nutrition & fitness exper t Mark Macdonald

Veni ceNutr ition.com

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 yo u r J u m p S t a r t p l a n , s i m p l y r e m ove G l u t e n , D a i r y a n d S oy a n d o n l y
e a t t h e h i g h e s t q u a l i t y o f f o o d s o n t h e l i s t b e l ow :

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

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

Carbohydrates

Protein Bars (non-hydrolyzed)


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

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

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.
For additional meal options, recipes & a more comprehensive plan we suggest reading NY Times
Best Seller, Body Confidence, written by celebrity nutrition & fitness exper t Mark Macdonald

Veni ceNutr ition.com