Get ready to change how you feel and look in just 10 days. The CoreBody Reformer 10-Day Kick Start is the time to challenge yourself and create a new you. This is the most restrictive part of the program. You will only be following this meal plan for 10 days. Now is the time to break unwanted bad habits and retrain your body and mind to crave healthy foods. The best way to get rid of an unwanted habit is to replace it with a good habit for 10 consecutive days. Before beginning this or any other nutrition program you should always consult your physician. Do not follow the 10-Day Kick Start plan if you are pregnant, nursing or take medications that may cause a negative reaction when combined with a calorie restrictive diet. This plan is intended to be used as a guide for weight loss and may need to be adjusted to suit your individual needs and activity level. Listen to your body!
SUCCESS STRATEGIES Exercise: At least 30 minutes of cardio exercise every day. This may include vigorous walking, jogging, running or any other activity that you enjoy and gets you moving! Water: Drink 8-10 glasses of filtered water each day. Nighttime eating: STOP EATING AT LEAST 3 HOURS BEFORE GOING TO SLEEP. Preparation: Prepare for success by clearing out your refrigerator and cupboards of all processed, junk foods. You will be eating only clean foods for the next 10 days! After you read the meal plan, shop with a list for all of the ingredients you will need. Pack any meals and snacks that you will not be able to prepare at home. It is best not to eat out during the next 10 days, so plan your meals in advance. This meal plan has approximately 1,200 calories per day, including snacks. This is suitable for most women (depending on level of activity). Males may need to increase the total daily calories (adding up to 600 calories) by increasing the portion size or adding additional snacks from the snack option list. All of the following foods and beverages are to be avoided for the next 10 days: Alcohol Beans Breads Cereals Corn/Peas High-fat dairy: milk, butter, cream cheese, sour cream, ice cream Potatoes Pasta Rice Soda Sugar: Includes sugar, products containing sugar, and hidden forms of sugar, such as sucrose, dextrose, corn syrup and brown sugar. Artificial sweeteners are usually not recommended. CoreBody Reformer 10-Day Meal Plan DAILY PROTOCOL: WATER: Each morning: Drink 8 oz. of hot water mixed with the juice from a lemon Each day: Drink 8-10 glasses of filtered water PROTEIN: 8-12 oz. per day. All foods on the list below equal the equivalent of one ounce of protein and can be exchanged for each other. Chicken or turkey 1 ounce: white meat, no skin Beef 1 ounce: lean beef (at least 93% lean ground beef, lean cuts like sirloin, tenderloin, flank, roast, or round) Pork 1 ounce: chop, loin, ham Fish 1 ounce (not breaded or fried) Tofu 1.5 oz. Eggs 1 egg, 2 whites, or ¼ cup egg substitute Cottage cheese (fat-free or 1%) ¼ cup Cheese (fat-free or light/reduced fat) 1 ounce Greek yogurt (0% plain) 3 oz. VEGETABLES: Eat at least 5 servings of the vegetables from the following list per day. One serving equals ½ cup cooked or 1 cup raw. Artichoke Asparagus Bean sprouts Beets Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Celery Cucumber Eggplant Green beans Greens: chard, collards, kale, leeks, rabé Lettuce: iceberg, red, romaine Mushrooms Onions, shallots Peas, pea pods Peppers: green, red, yellow Spinach Squash: acorn, butternut, yellow, zucchini Tomatoes Water chestnuts
FRUITS: Eat 2 servings a day from the following list: Apple 1 medium Banana ½ Berries (blackberries, blueberries, raspberries and strawberries) ¾ cup Cherries - 12 Grapes - 15 Grapefruit ½ Kiwi 1 Mango ½ Melon (watermelon, cantaloupe, honeydew) 1¼ cups Orange 1 medium Peach 1 medium Pear ½ Pineapple ½ cup OILS AND SEASONINGS Apple cider vinegar Balsamic vinegar Bragg Liquid Amino Acids Garlic Olive oil or canola oil Spices: basil, cinnamon, dill, ginger, oregano, peppercorns, rosemary, red pepper flakes SNACK OPTIONS: CHOOSE TWO SNACKS PER DAY all 100-200 calories Fruit (1 serving) and 12 almonds Peanut butter (1 Tbs.) with celery 1 rice cake with peanut or almond butter (1 Tbs.) Hummus (¼ cup) with carrot sticks or rice cake Peanut butter (1 Tbs.) with ½ of a banana Nuts - ¼ cup Low-fat string cheese (1 stick) and an apple Roast turkey (3 oz.) wrapped round celery or carrot sticks Tuna fish (3 oz.) mixed with 1 Tbs. light mayonnaise wrapped in lettuce Greek yogurt 0% fat (6 oz.) with ½ cup pineapple or 4 chopped walnuts 2 cups of salad with 1 Tbs. olive oil and lemon juice/vinegar Protein shake (less than 200 calories, 5 grams of fat, and 30 grams of carbohydrate) ready-made like Muscle Milk Light or homemade (hundreds of recipes available online simple is 1 scoop protein powder, 1 serving fruit, 4 oz. fat-free milk, ice/water) 1 egg with ½ cup fruit cocktail SIMPLE SALAD DRESSING 2 tsp. olive or canola oil, add lemon and/or vinegar to taste BEVERAGES Hot lemon water, 8 oz. daily 8-10 8 oz. servings of pure water daily Dandelion tea, green tea, mint tea and any herbal teas you enjoy Seltzer or club soda (no sodium)
DAY 1 DAY 2 Egg White Omelette 1 whole egg and 4 yolks or 6 egg whites, lightly beaten 1 tsp. olive oil 1/2 cup red pepper chopped 1/2 cup diced zucchini 1 small tomato 3 sprigs fresh herbs (or dry) 1 clove chopped garlic NO SALT Tuna Salad 6 oz. water-packed tuna, drained Diced or grape tomatoes 2-3 cups romaine (or baby mixed green) 1 cup cucumber and celery 2 tsp. olive oil and lemon/vinegar to taste 6 oz. skinless chicken breast, grilled with no oil 1 cup of vegetables (fresh or sautéed in cooking spray) Tofu-Vegetable Stir Fry 3 oz. extra firm tofu cubed (bell peppers, mushrooms, onion, broccoli) Non-fat cooking spray 1 garlic clove 1/4 tbs. red pepper flakes 4 oz. protein from list Put olive oil in pan, add garlic, veggies and basil. Cook on medium heat. Stir frequently add egg whites and scramble until cooked. Place salad ingredients in a bowl and toss. In a wok or non stick skillet spray with cooking spray, cook pepper flakes on med high heat, add garlic, onion and vegetables cook for 2-3 minutes, add tofu, stir fry until heated through. Bun-Free Burger 1 extra lean patty at least 93% lean beef, chicken, or turkey 4-8 leaves green lettuce 1 Tbs. mustard Spinach Salad Fresh spinach (2-3 cups) One hard-boiled egg Sliced, grilled chicken breast (3 oz.) Shredded vegetables (1 cup) Sliced mushrooms (1/2 cup) 2 tsp. olive oil and lemon/vinegar to taste Beef Tenderloin and Mashed Cauliflower 4 oz. grilled beef tenderloin 1 cup mixed salad greens 1 tsp. olive oil/vinegar or lemon Mashed Cauliflower 1 medium head cauliflower, cut into florets 1 cup purified water 2 garlic cloves, minced 1 tsp. fresh chives, chopped ½ tsp. onion powder ½ tsp. fresh parsley, chopped 1 Tbs. chicken broth Cook patty with low-fat cheese on top, place on lettuce. Place salad ingredients in a bowl and toss. In a medium pot, place cauliflower with water and bring to a quick boil. Lower heat to simmer and cover. Cook for an additional 12 minutes or until soft. Drain, transfer cauliflower to a bowl, and mash. Blend in garlic, chives, onion powder, parsley, and broth with the mashed cauliflower. Serve hot.
DAY 3 DAY 4 Omelet 2 eggs 1 cup chopped vegetables 1 Tbs. Scallion Roll Ups 3 oz. slices of turkey, chicken or tofu 4 leaves of lettuce ½ Bell pepper, cut into strips 2 tsp. olive oil or other olive oil based dressing Grilled or Baked Chicken Salad 3 oz. chicken 2 cup lettuce 2 tsp. olive oil w/ lemon/vinegar to taste Spray non-stick cooking pan with cooking spray. Add vegetables and scallion Pour in eggs Fold Place meat on lettuce spread with dressing and roll it up. Salmon Scramble 2 eggs or 4 egg whites 1 oz. smoked salmon cut in thin strips Non-fat cooking spray 1 Tbs. chives or other herbs to taste Grilled Hamburger Patty on Lettuce 1 extra lean hamburger patty 2 cups lettuce 2 tsp. olive oil and vinegar/lemon to taste Tuna Salad 3-4 oz. tuna fish 2 cups mixed green salad 2 tsp. olive oil with lemon/vinegar to taste Heat oil in non-stick pan, medium heat 1 minute Add eggs, salmon and herbs Lemon Chicken Breast 1 skinless, boneless chicken breast Lemon juice 1 shallot ½ Tbs. capers 1 tbs. Dijon mustard 1 cup steamed vegetables Cover the chicken in a shallow roasting pan with the sauce, broil for 12-15 minutes, until chicken is cooked through. Beef Tenderloin and Mashed Cauliflower 4 oz. grilled beef tenderloin 1 cup mixed salad greens 2 tsp. olive oil with lemon/vinegar to taste Mashed Cauliflower 1 medium head cauliflower, cut into florets 1 cup purified water 2 garlic cloves, minced 1 tsp. fresh chives, chopped ½ tsp. onion powder ½ tsp. fresh parsley, chopped 1 Tbs. chicken broth 2 cups vegetables In a medium pot, place cauliflower with water and bring to a quick boil. Lower heat to simmer and cover. Cook for an additional 12 minutes or until soft. Drain, transfer cauliflower to a bowl, and mash. Blend in garlic, chives, onion powder, parsley, and broth with the mashed cauliflower. Serve hot.
DAY 5 DAY 6 Egg White Omelet 6 egg whites, lightly beaten ½ cup red pepper chopped ½ cup diced zucchini 1 small tomato 3 sprigs fresh herbs (or dry) 1 clove chopped garlic NO SALT Ham or Turkey Salad 3 oz. lean ham or turkey 2 cups mixed green salad 1 tsp. sesame seeds 2 tsp olive oil with lemon/vinegar to taste Salmon & Vegetables Fish: 1 salmon fillet, grilled (4 oz. cooked) 1 cup steamed vegetables Add garlic, veggies and basil. Cook on medium using nonfat cooking spray. Heat, stir frequently, add egg whites and scramble until cooked. Grill the fish with non-fat cooking spray. 8 10 minutes. Tuna Salad 3-4 oz water-packed tuna, drained Diced or grape tomatoes 2-3 cup romaine (or baby mixed green) 1 cup cucumber and celery 2 tsp. olive oil and lemon/vinegar to taste Roll Ups 3 oz. slices of turkey, ham or chicken or tofu 4 leaves of lettuce ½ bell pepper, cut into strips 2 tsp. olive oil or olive oil-based dressing Steak & Broccoli Ingredients: 4-6 oz. lean filet or sirloin steak 1 tsp. olive oil (to brush on meat) 1 cup steamed broccoli Place salad ingredients in a bowl and toss. Place meat on lettuce spread with dressing and roll it up. Brush the steak with the oil on sides, then grill or barbecue to taste.
DAY 7 Tofu Salad ½ cup firm tofu, cubed and cooked 2 cups mixed green salad 1 tsp. sesame seeds 2 tsp. olive oil, lemon/vinegar to taste Chicken Breast and Vegetables 4 oz. skinless boneless chicken breast, baked with no salt seasoning 1 cup green beans or other vegetable DAY 8 Bun-Free Burger 1 extra lean patty 4-8 leaves green lettuce 1 Tbs. mustard Spinach Salad 1 cup fresh spinach 1 hard-boiled egg 3 oz. sliced, grilled chicken breast 1 cup shredded vegetables ½ cup sliced mushrooms 2 tsp. olive oil with lemon/vinegar to taste Lemon Chicken Breast 1 skinless, boneless chicken breast Lemon juice 1 shallot ½ Tbs. capers 1 Tbs. Dijon mustard 1 cup steamed vegetables Cook patty with low-fat cheese on top, place on lettuce. Cover the chicken in a shallow roasting pan with the sauce, broil for 12-15 minutes, until chicken is cooked through.
DAY 9 DAY 10 Egg White Omelet 6 egg whites, lightly beaten 1 tsp. olive oil ½ cup red pepper chopped ½ cup diced zucchini 1 small tomato 3 sprigs fresh herbs (or dry) 1 clove chopped garlic NO SALT Ham or Turkey Salad 3 oz. lean ham or turkey 2 cups mixed green salad 1 tsp. walnuts 2 tsp. olive oil with lemon/vinegar to taste Salmon & Vegetables Fish: 1 salmon fillet, grilled (4 oz. cooked) 1 cup steamed vegetable Put olive oil in pan add garlic, veggies and basil. Cook on medium heat. Stir frequently add egg whites and scramble until cooked. Grill the fish with non-fat cooking spray. 8 10 minutes. Salmon Scramble 2 eggs or 4 egg whites 1 oz. smoked salmon cut in thin strips Non-fat cooking spray 1 Tbs. chives or other herbs to taste Roll Ups 3 oz. slices of turkey, chicken or tofu 4 leaves of lettuce ½ bell pepper, cut into strips 2 tsp. olive oil or olive oil-based dressing Grilled or Baked Chicken Salad 3 oz. chicken 2 cup lettuce 2 tsp. olive oil and lemon/vinegar to taste Tofu-Vegetable Stir Fry 1 oz. extra firm tofu cubed (bell peppers, mushrooms, onion, broccoli) Non-fat cooking spray 1 garlic clove ¼ Tbs. red pepper flakes 4 oz. protein from list. Heat oil in non-stick pan, medium heat 1 minute Add eggs, salmon and herbs Place meat on lettuce spread with dressing and roll it up. In a wok or non stick skillet, spray with cooking spray, heat pepper flakes on med high heat, add garlic, onion and vegetables cook for 2-3 minutes, add tofu, stir fry until heated through. 2012 Nautilus, Inc. All rights reserved. CoreBody Reformer and the CoreBody Reformer logo are registered trademarks of Nautilus, Inc. All other marks are registered trademarks of their respective companies. Nautilus, Inc. World Headquarters, 17750 SE 6th Way, Vancouver, WA 98683. (1012)