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TABLE OF CONTENTS INTRO GUT LESSONS IDEALPROBIOTIC + PREBIOTICS MEAL PLANS WOMEN UNDER 140 lbs. WOMEN 140-165 lbs. WOMEN OVER 165 lbs. MEN UNDER 250 lbs. MEN OVER 250 lbs. 2
HI, I M KAMI! I have ten years of experience as a nutritionist, personal trainer, and fitness expert, and I have shown thousands of people how to finally lose weight, transform their lives, and discover their ideal shape! Having worked with thousands of clients, I firmly believe that taking control of your hunger is the MOST important thing you need to do in order to lose weight. Which is why I helped develop the IdealPlan, the proven guide to control hunger and lose weight. But even before you dive into a new nutrition plan or weight loss program you MUST prepare your body for the changes ahead in order to maximize your results. Time and time again I have seen clients excitedly launch into their new lifestyle and eating habits only to be stopped, dead in their tracks, due to tummy troubles like gas and bloating. For example, with my customers here at IdealShape, I ve noticed that the people who dive right into the IdealPlan, without taking the time to prepare their body for the change, have a much higher chance of experiencing gas, bloating, discomfort. 3
This is how it goes: after months or even years of bad eating habits, you re used to bloating, irritated bowels, gassiness, and general discomfort. Even one bad meal could trigger stomach issues. So you might think that a drastic change in how you eat will solve all of this discomfort. But this isn t the case. A drastic change in nutrition won t solve these problems immediately. In fact, even a minor change in diet could aggravate it and make it even worse! I promise there is a solution! I ve also noticed that customers who take a couple of days to prime their body for maximum weight loss on the IdealPlan have a much easier time transitioning, experience less bloating and other tummy troubles, and stick with the plan longer, resulting in greater weight loss success! That s why I ve created the 3-Day Healthy Gut Reset, to help you gently reset your system and prepare your body for a new eating plan. You re probably thinking to yourself, Yeah, but my bloated belly has nothing to do with weight loss. But, you would be wrong! 4
WHAT DOES MY GUT HEALTH HAVE TO DO WITH WEIGHT LOSS? Did you know that trillions of bacteria live in your gut? But not all of them are the same. Some are good and some are bad. Good bacteria help you Stay slim and bloat-free. Improve immunity. Easily digest food. Properly absorb nutrients. Help you maintain a healthy weight. Improve weight loss efforts and reduce fat. Bad bacteria, on the other hand... Make you gassy, bloated, and uncomfortable. Increase frequency of illness. Prevent proper digestion. Block proper absorption of nutrients. Trigger cravings for junk food. Cause weight gain! The problem is that junk food, poor eating habits, stress, antibiotics, and even chlorinated tap water all cause bad bacteria to grow out of control. The bad overpowers the good, throwing your digestive system off balance. And like I said before, changing the way you eat isn t enough, because your bad bacteria is still outnumbering and overpowering the good. You ll continue to experience all of the negative side effects of a bad gut (like bloating, cravings, and weight gain) until you improve the balance of the bacteria in your digestive tract. 5
HOW DO I IMPROVE MY GUT BACTERIA? To improve your digestive health, you NEED to correct this imbalance of good and bad bacteria. High fiber foods, plenty of water, and less foods that irritate your stomach all support good bacteria. But you don t just want to support the good bacteria that s already there. You also want increase the number of good bacteria in your stomach so that you can begin to overpower the bad. That s where PROBIOTICS come in. Probiotics are good bacteria that help you improve your gut health. You can find probiotics in foods like yogurt, cheese, and sauerkraut, but oftentimes these aren t enough to make much of a difference unless you commit to eating them in large amounts on a regular basis. But, there are two drawbacks: 1. They don t always make it to where we need it the most. 2. They don t always contain the specific mix of bacterial strains you need to support your goals. Probiotic supplements, on the other hand, can tremendously boost the amount of good bacteria in your digestive tract without requiring you to eat tons of yogurt or sauerkraut! Not only that, they re also designed to deliver your good-bacteria backup exactly where you need it in your digestive tract, for maximum effectiveness. 6
ENTER IDEALPROBIOTIC I teamed up with IdealShape to help create IdealProbiotic, the probiotic you need to increase your good bacteria and start experiencing all of the benefits of a healthy gut. IdealProbiotic has 32 billion good bacteria to help you turn the tide against the bad and rebalance your gut. By adding more good bacteria to your digestive tract, you can outnumber and overpower the bad. Plus, because the 32 billion good bacteria contained in IdealProbiotic are CFUs (colony-forming units), they help to keep your good numbers growing. CFUs are live bacteria that will continue to grow and multiply, keeping you and your gut happy and healthy. As your good bacteria flourish, you will begin experiencing less of the negative effects of the bad bacteria, like bloating and gas. Researchers have found that people who are overweight or obese don t have as much variety when it comes to their bacteria. We know people who are obese have less diversity in their [gut bacteria]. They might not have fewer bacteria, but they usually have fewer species lower diversity, said Dr. James Versalovic, a professor of pathology at Baylor College of Medicine. Not only do you get a massive dose of health-promoting gut bacteria, you also get a variety of bacteria because IdealProbiotic contains five different, proven strains. That s what makes IdealProbiotic probiotic a step above the rest. With five different strains that each have studies to back their effectiveness, you ll be supporting good gut health and weight loss too! 7
In fact, different strains of good (and bad) bacteria are known to have certain benefits and effects on your health, not every strain of bacteria will benefit you in the same way. IdealProbiotic contains a carefully selected variety of good bacteria that research has shown can help you reduce bloating and tummy trouble while increasing weight loss. These are the special strains of probiotics we included in IdealProbiotic: Lactobacillus gasseri- Most studied for fat loss benefits. Lactobacillus fermentum- Creates powerful antioxidants that help neutralize some of the toxic products made in the gut during digestion. Lactobacillus rhamnosus- Linked to emotional well-being, improved mood, and linked to weight loss when combined with a calorie-controlled diet. Bifidobacterium bifidum- Assists in the breakdown of complex carbohydrates, fat, and proteins during digestion. Saccharomyces Boulardii- Supports the gut against unhealthy bacteria and flora. On top of all that, IdealProbiotic also has prebiotic fiber to help reset your system and clear toxins and harmful bacteria from your body. Prebiotics work together with probiotics to improve health, immunity, and digestion. They basically act as fuel for the good bacteria in your gut! They help the beneficial bacteria to multiply, keeping a healthy balance and diversity of bacteria in the intestines. 8
PROBIOTICS FOR LIFE: KEEP RENEWING I ve included IdealProbiotic in this 3-Day Healthy Gut Reset because it s an important part of correcting your gut health and preparing your body for a new nutrition plan. But DON T stop taking IdealProbiotic the second this reset is over! Continue taking it and supporting your gut health and weight loss progress. Taking a high-quality probiotic, like IdealProbiotic, is an extremely beneficial way to supplement your health and weight loss. IdealProbiotic will help you maintain the good gut health you ve achieved on this reset. With your body being bombarded everyday with toxins and stress, it s important to constantly strive to maintain your healthy gut so that you can maximize your health and weight loss! There are so many potential benefits of maintaining your good gut health like: Properly absorbing nutrients from food. Better immune health. Reduce bloating and tummy trouble. Weight loss and healthy weight maintenance. With IdealProbiotic by your side, maintaining good gut health is simple! 9
HOW TO MAXIMIZE THE EFFECTIVENESS OF YOUR 3 DAY RESET Your gut health is important for your weight and weight loss. That s why I ve designed a meal plan to help you essentially hit the reset button on your digestive health. Like I said before, changing your diet alone won t do it because in order to grow your good bacteria, you need to send in backup by taking a probiotic. But when you combine IdealProbiotic with this meal plan, designed specifically to support gut health, you can prepare your body for weight loss! Complete this 3-Day Healthy Gut Reset to prime your body for maximum weight loss and prepare for a change in nutrition, and then move on to the IdealPlan meal plan and exercise guide. 10
THE MEAL PLAN Here are a few things you need to know about my 3-Day Healthy Gut Reset meal plan: 1. I limited the food choices for this meal plan on purpose. I have omitted all foods that commonly cause digestive issues. I ve included easy-to-digest foods that help eliminate bloating and water retention while promoting good gut bacteria. These foods are considered prebiotics. Eating foods off plan could derail the entire purpose of the 3-Day Healthy Gut Reset. 2. I picked the veggies on this plan because of their gut-healing properties. Loading up on these prebiotic veggies has four benefits: They re full of fiber, which supports good gut health. They have specific gut-supportive properties of their own. They re full of water, vitamins, and minerals, all of which you need for a healthy digestive system and a good cleansing reset. They ll help fill you up and keep you full. 11
3. My 3-Day Healthy Gut Reset acts as a way to help you lose excess water weight and kick start fat loss and clean out your system. A lot of the time people dismiss early weight loss success because it s just water weight. But it s really important that your body gives up that extra water weight. For example, if you lose three pounds of water weight that means your body was holding onto three pounds of water that it didn t need. That tells me your body wasn t eliminating toxins very well and it definitely wasn t functioning at peak capacity. 4. THIS IS NOT MEANT TO BE DONE FOR MORE THAN THREE DAYS! I can t stress this enough! This is a reset, a quick restart, NOT a long term plan. This is a great way to prepare for a long term nutrition plan like the IdealPlan. I know that you re going to be excited about your initial results after doing this for three days, so I highly recommend starting the IdealPlan after, so that you continue to see success. 12
WOMEN UNDER 140 13
Welcome to the 3-Day Healthy Gut Reset! I ve designed this meal plan to help you rebalance your gut bacteria and prepare your body to begin a new nutrition plan, like the IdealPlan. This meal plan is NOT meant to be done for more than three days. If you re excited about your results, keep the ball rolling with the IdealPlan for continued success. Guidelines to Maximize Effectiveness Cut back on sweet drinks during this reset. It s only three days so I want you to try your best not to drink any soda (diet or regular), or fruit juice. Feel free to flavor your water with fruits like lemon or lime slices. Any cooking method is fine for your meat. I prefer grilling or using the crockpot but baking or sautéing is fine as well. No added oils are allowed besides what is built into the plan. You may use nonstick cooking spray to cook your meats. Any seasonings and spices are fine. For proper cleansing and reduced water retention, drink 1 1/2 gallons of water each day. Make sure you salt your food so that your electrolytes stay in balance. If you feel sick or achy, add more salt to your food. Most veggies were chosen based on their cleansing properties but any vegetable on the list below can be added or subbed in for the veggies in the plan in any amount. If you get hungry you may also snack on these veggies in any amount. You can find the list of approved veggies at the end of this section. 14
DAY 1: Meal 1: 2 whole eggs 1 small zucchini 1 handful of spinach 1 apple 2 IdealProbiotic capsules Meal 5: 3 oz top sirloin, cooked 1/3 avocado, sliced 1 tsp. olive oil 1-2 tbsp. balsamic vinegar 1-2 handfuls of spinach Notes: Spray a pan with nonstick cooking spray and saute eggs and vegetables until well-cooked. Top with salt and pepper, as desired. Eat an apple and take IdealProbiotic on the side. Meal 2: 3 large slices turkey (4 oz) 24 almonds Notes: Combine spinach, avocado, and top sirloin into a salad. Combine oil and vinegar into a dressing and toss with salad. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Notes: Eat turkey and almonds separately. Meal 3: 3 oz chicken, cooked 1/2 c sliced strawberries 1-2 c Romaine Lettuce lime juice Notes: Combine lettuce, chicken, and berries into a salad. Top with lime juice and salt as the dressing. Meal 4: 1 hard boiled egg 18 almonds Notes: Eat egg and nuts separately. 15
DAY 2 Meal 1 1 large slice turkey (1.5 oz) 3 egg whites 1 handful of spinach 1 c broccoli 1 c sliced strawberries 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute turkey, egg whites, and vegetables until well-cooked. Top with salt and pepper, as desired. Eat your berries and take your IdealProbiotic on the side. Meal 4 3 large slices turkey (4 oz) 16 almonds Notes: Eat turkey and almonds separately. Meal 5 2.5 oz ground beef, cooked 1/3 medium avocado, sliced 1/3 c salsa 2 c romaine lettuce Meal 2 2 hard boiled eggs 1 apple Notes: Eat fruit and eggs separately. Notes: Combine all ingredients into a salad. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Meal 3 3 oz chicken, cooked 1 small sweet potato (5 oz) 12 asparagus spears or 12 Brussels sprouts 1 tsp. coconut oil NOTES: Preheat oven to 400 degrees. Toss veggies in melted coconut oil. Roast in the oven for 20-25 minutes. Sweet potato may be roasted with the veggies or microwaved for approx 4-5 minutes until soft. Eat chicken, sweet potato and veggies separately. 16
DAY 3 Meal 1 1 egg 2 egg whites 1/2 small sweet potato 1 c cauliflower 1/2 zucchini 2 IdealProbiotic capsules Notes: Dice sweet potato and vegetables. Spray a pan with nonstick cooking spray. Saute potato and veggies until soft. Add egg, salt, pepper, and scramble until cooked through. Take IdealProbiotic on the side. Meal 2 1/2 c sliced strawberries 2 large slices turkey (3 oz) 12 almonds Note: Eat berries, turkey, and nuts separately. Meal 4 1 hard boiled egg 1 banana Note: Eat egg and fruit separately. Meal 5 3 oz top sirloin, cooked 2 small red potatoes (6 oz) 1/2 tsp. olive oil 2 c broccoli Note: Dice potatoes and broccoli and toss in oil. Roast in a 400 degree oven for 20-30 minutes or until toasted. Eat top sirloin and veggies separately. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Meal 3 3 oz tilapia, cooked 1/3 medium avocado 1/2 mango OR 1 C blueberries 2 c romaine lettuce 1 tsp. coconut oil lime juice Note: Combine fish, avocado, fruit and lettuce. Melt coconut oil and add as much lime juice as you d like. Toss dressing with salad. Add salt if needed. 17
SHOPPING LIST: Protein: 12 eggs 6 oz top sirloin, cooked (approx 8 oz raw) 6 oz chicken, cooked (approx 8 oz raw) 3 oz tilapia, cooked (approx 4 oz raw) 12.5 oz turkey (all natural, preservative free) 2.5 oz ground beef, cooked (approx 3.5 oz raw) Produce: 2 apples 1 avocado 1/2 mango 2 c strawberries 1 banana 1 1/2 small sweet potatoes 2 small red potatoes Approved Veggie List: Any Leafy Greens Asparagus Broccoli Brussels Sprouts Cabbage Cauliflower Celery Cucumber Fennel Mushroom Onions Pickles Summer Squash Zucchini Other: 70 almonds (approx 2.5 oz) 2 1/2 tsp. olive oil 1 tsp. coconut oil 18
Food prep tips: Preparing your food in advance will help you be successful on this reset. If your food is prepped, you ll be much more likely to stay on plan. Here is what I would do to prepare for this plan. Feel free to follow these steps or create your own: 1. Grocery shop using the recommended grocery list. 2. Boil 4 eggs until hard boiled. Let cool. 3. Pre-heat grill and grill all meat at the same time. 4. Wash and chop all veggies. 5. Put ingredients for each snack (meals 2 and 4) into zip lock bags labeled with the day and meal. 6. Prepare each day s lunch and combine into a tupperware container. Mix dressing in a container on the side. 7. Each day, cook breakfast fresh and take your IdealProbiotic. Fill enough water bottles to last you all day. Grab your snacks and lunch to take with you to work or for the hours you are leaving your house during the day. Prepare dinner fresh each night. Simple subs -You may sub turkey, chicken, and tilapia for each other in the same amounts. -You may sub in salmon or lean ground beef for top sirloin in the same amount. -You may sub in any berry for the strawberries or blueberries. -You may use apples, bananas, peaches, and pears interchangeably. -You may sub in.5 oz turkey and 1/8 avocado for one whole egg. -You may sub in.5 oz turkey for one egg white. -You may sub in 1/3 avocado for 16 almonds. 19
WOMEN 140-190LBS 20
Welcome to the 3-Day Healthy Gut Reset! I ve designed this meal plan to help you rebalance your gut bacteria and prepare your body to begin a new nutrition plan, like the IdealPlan. This meal plan was NOT meant to be done for more than three days. If you re excited about your results, keep the ball rolling with the IdealPlan for continued success! Guidelines to Maximize Effectiveness Cut back on sweet drinks during this reset It s only three days so I want you to try your best not to drink any soda (diet or regular) or fruit juice. Feel free to flavor your water with fruits like lemon or lime slices. Any cooking method is fine for your meat. I prefer grilling or using the crockpot but baking or sauteing is fine as well. No added oils are allowed besides what is built into the plan. You may use nonstick cooking spray to cook your meats. Any seasonings and spices are fine. For proper cleansing and reduced water retention, drink 1 1/2 gallons of water each day. Make sure you salt your food so that your electrolytes stay in balance. If you feel sick or achy, add more salt to your food. Most veggies were chosen based on their cleansing properties but any vegetable on the list below can be added or subbed in for the veggies in the plan in any amount. If you get hungry you may also snack on these veggies in any amount. You can find the list of approved veggies at the end of this section. 21
DAY 1: Meal 1: 2 whole eggs 1 small zucchini 1 handful of spinach 1 apple 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute eggs and vegetables until well-cooked. Top with salt and pepper, as desired. Eat an apple and take your IdealProbiotic on the side. Meal 2: 4 large slices turkey (5 oz) 24 almonds Notes: Eat turkey and almonds separately. Meal 3: 4 oz chicken, cooked 1 c sliced strawberries 1-2 c romaine lettuce lime juice Meal 4: 1 hard boiled egg 18 almonds Notes: Eat egg and nuts separately. Meal 5: 3 oz top sirloin, cooked 1/2 avocado, sliced 1 tsp. olive oil 1-2 tbsp. balsamic vinegar 1-2 handfuls of spinach Notes: Combine spinach, avocado, and top sirloin into a salad. Combine oil and vinegar into a dressing and toss with salad. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Notes: Combine lettuce, chicken, and berries into a salad. Top with lime juice and salt as the dressing. 22
DAY 2 Meal 1 2 large slices turkey (3 oz) 3 egg whites 1 handful of spinach 1 c broccoli 1 c sliced strawberries 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute turkey, egg whites and vegetables until well-cooked. Top with salt and pepper, as desired. Eat your berries and take your IdealProbiotic on the side. Meal 2 2 hard boiled eggs 1 apple Notes: Eat fruit and eggs separately. Meal 4 3 large slices turkey (4 oz) 16 Almonds Notes: Eat turkey and almonds separately. Meal 5 2.5 oz ground beef, cooked 1/2 medium avocado, sliced 1/3 c salsa 2 c romaine lettuce Notes: Combine all ingredients into a salad. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Meal 3 4 oz chicken, cooked 1 small sweet potato (5 oz) 12 asparagus spears or 12 Brussels sprouts 1 tsp. coconut oil NOTES: Preheat oven to 400 degrees. Toss veggies in melted coconut oil. Roast in the oven for 20-25 minutes. Sweet potato may be roasted with the veggies or microwaved for approx 4-5 minutes until soft. Eat chicken, sweet potato and veggies separately. 23
DAY 3 Meal 1 2 whole Eggs 2 egg whites 1/2 small sweet potato 1 c cauliflower 1/2 zucchini 2 IdealProbiotic capsules Notes: Dice sweet potato and vegetables. Spray a pan with nonstick cooking spray. Saute potato and veggies until soft. Add egg and salt and pepper and scramble until cooked through. Take IdealProbiotic on the side. Meal 2 1 c sliced strawberries 2 large slices turkey (3 oz) 16 almonds Meal 4 1 hard boiled egg 1 banana Note: Eat egg and fruit separately. Meal 5 3 oz top sirloin, cooked 2 small red potatoes (6oz) 1/2 tsp. olive oil 2 c broccoli Note: Dice potatoes and broccoli and toss in oil. Roast in a 400 degree oven for 20-30 minutes or until toasted. Eat top sirloin and veggies separately. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Note: Eat berries, turkey and nuts separately. Meal 3 4 oz tilapia, cooked 1/3 medium avocado 1/2 mango OR 1 C blueberries 2 c romaine lettuce 1 tsp. coconut oil lime juice Note: Combine fish, avocado, fruit and lettuce. Melt coconut oil and add as much lime juice as you d like. Toss dressing with salad. Add salt if needed. 24
SHOPPING LIST: Protein: 13 eggs 6 oz top sirloin, cooked (approx 8 oz raw) 8 oz chicken, cooked (approx 11 oz raw) 4 oz tilapia, cooked (approx 5 oz raw) 15 oz turkey (all natural, preservative free) 2.5 oz ground beef, cooked (approx 3.5 oz raw) Produce: 2 apples 2 avocados 1/2 mango 3 c strawberries 1 banana 1 1/2 small sweet potatoes 2 small red potatoes Approved Veggie List: Any Leafy Greens Asparagus Broccoli Brussels Sprouts Cabbage Cauliflower Celery Cucumber Fennel Mushroom Onions Pickles Summer Squash Zucchini Other: 74 almonds (approx 3oz) 2 1/2 tsp. olive oil 1 tsp. coconut oil 25
Food prep tips: Preparing your food in advance will help you be successful on this reset If your food is prepped, you ll be much more likely to stay on plan. Here is what I would do to prepare for this plan. Feel free to follow these steps or create your own: 1. Grocery shop using the recommended grocery list. 2. Boil 4 eggs until hard boiled. Let cool. 3. Pre-heat grill and grill all meat at the same time. 4. Wash and chop all veggies. 5. Put ingredients for each snack (meals 2 and 4) into zip lock bags labeled with the day and meal. 6. Prepare each day s lunch and combine into a tupperware container. Mix dressing in a container on the side. 7. Each day, cook breakfast fresh and take your IdealProbiotic. Fill enough water bottles to last you all day. Grab your snacks and lunch to take with you to work or for the hours you are leaving your house during the day. Prepare dinner fresh each night. Simple subs -You may subturkey, chicken, and tilapia for each other in the same amounts. -You may sub in salmon or lean ground beef for top sirloin in the same amount. -You may sub in any berry for the strawberries or blueberries. -You may use apples, bananas, peaches, and pears interchangeably. -You may sub in.5 oz turkey and 1/8 avocado for one whole egg. -You may sub in.5 oz turkey for one egg white. -You may sub in 1/3 avocado for 16 almonds. 26
WOMEN OVER 190LBS 27
Welcome to the 3-Day Healthy Gut Reset! I ve designed this meal plan to help you rebalance your gut bacteria and prepare your body to begin a new nutrition plan, like the IdealPlan. This meal plan was NOT meant to be done for more than three days. If you re excited about your results, keep the ball rolling with the IdealPlan for continued success! Guidelines to Maximize Effectiveness Cut back on sweet drinks during this reset It s only three days so I want you to try your best not to drink any soda (diet or regular), crystal light, or fruit juice. Feel free to flavor your water with fruits like lemon or lime slices. Any cooking method is fine for your meat. I prefer grilling or using the crockpot but baking or sauteing is fine as well. No added oils are allowed besides what is built into the plan. You may use nonstick cooking spray to cook your meats. Any seasonings and spices are fine. For proper cleansing and reduced water retention, drink 1 1/2 gallons of water each day. Make sure you salt your food so that your electrolytes stay in balance. If you feel sick or achy, add more salt to your food. Most veggies were chosen based on their cleansing properties but any vegetable on the list below can be added or subbed in for the veggies in the plan in any amount. If you get hungry you may also snack on these veggies in any amount. You can find the list of approved veggies at the end of this section. 28
DAY 1: Meal 1: 2 whole eggs 1 small zucchini 1 handful of spinach 1 apple 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute eggs and vegetables until well-cooked. Top with salt and pepper, as desired. Eat an apple and take your IdealProbiotic on the side. Meal 2: 5 large slices turkey (6 oz) 24 almonds Notes: Eat turkey and almonds separately. Meal 3: 5 oz chicken, cooked 1 c sliced strawberries 1-2 c romaine lettuce lime juice Meal 4: 2 hard boiled eggs 24 almonds Notes: Eat egg and nuts separately. Meal 5: 3 oz top sirloin, cooked 1/2 avocado, sliced 1 tsp. olive oil 1-2 tsp. balsamic vinegar 1-2 handfuls of spinach Notes: Combine spinach, avocado, and top sirloin into a salad. Combine oil and vinegar into a dressing and toss with salad. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Notes: Combine lettuce, chicken, and berries into a salad. Top with lime juice and salt as the dressing. 29
DAY 2 Meal 1 2 large slices turkey (3 oz) 4 egg whites 1 handful of spinach 1 c broccoli 1 c sliced strawberries 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute turkey, egg whites, and vegetables until well-cooked. Top with salt and pepper, as desired. Eat your berries and take your IdealProbiotic on the side. Meal 4 3 large slices turkey (4 oz) 24 almonds Notes: Eat turkey and almonds separately. Meal 5 4 oz ground beef, cooked 1/2 medium avocado, sliced 1/3 c salsa 2 c romaine lettuce Meal 2 2 hard boiled eggs 1 apple Notes: Eat fruit and eggs separately. Notes: Combine all ingredients into a salad. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Meal 3 4 oz chicken, cooked 1 medium sweet potato (8 oz) 12 asparagus spears or 12 Brussels sprouts 1 tsp. coconut oil NOTES: Preheat oven to 400 degrees. Toss veggies in melted coconut oil. Roast in the oven for 20-25 minutes. Sweet potato may be roasted with the veggies or microwaved for approx 4-5 minutes until soft. Eat chicken, sweet potato and veggies separately. 30
DAY 3 Meal 1 2 whole Eggs 2 egg whites 1 small sweet potato (5 oz) 1 c cauliflower 1/2 zucchini 2 IdealProbiotic capsules Notes: Dice sweet potato and vegetables. Spray a pan with nonstick cooking spray. Saute potato and veggies until soft. Add egg, and salt, and pepper and scramble until cooked through. Take IdealProbiotic on the side. Meal 2 1 c sliced strawberries 3 large slices turkey (4 oz) 16 almonds Meal 4 1 hard boiled egg 1 banana Note: Eat egg and fruit separately. Meal 5 4 oz top sirloin, cooked 2 small red potatoes (6 oz) 1/2 tsp. olive oil 2 c broccoli Note: Dice potatoes and broccoli and toss in oil. Roast in a 400 degree oven for 20-30 minutes or until toasted. Eat top sirloin and veggies separately. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Note: Eat berries, turkey, and nuts separately. Meal 3 5 oz tilapia, cooked 1/3 medium avocado 1/2 mango OR 1 C blueberries 2 c romaine lettuce 1 tsp. coconut oil lime juice Note: Combine fish, avocado, fruit and lettuce. Melt coconut oil and add as much lime juice as you d like. Toss dressing with salad. Add salt if needed. 31
SHOPPING LIST: Protein: 15 eggs 7 oz top sirloin, cooked (approx 9 oz raw) 9 oz chicken, cooked (approx 12 oz raw) 5 oz tilapia, cooked (approx 6 oz raw) 17 oz turkey (all natural, preservative free) 4 oz ground Beef, cooked (approx 5 oz raw) Produce: 2 apples 2 avocados 1/2 mango 3 c strawberries 1 banana 1 small and 1 medium sweet potato 2 small red potatoes Approved Veggie List: Any Leafy Greens Asparagus Broccoli Brussels Sprouts Cabbage Cauliflower Celery Cucumber Fennel Mushroom Onions Pickles Summer Squash Zucchini Other: 88 almonds (approx 3oz) 2 1/2 tsp. olive oil 1 tsp. coconut oil 32
Food prep tips: Preparing your food in advance will help you be successful on this reset If your food is prepped, you ll be much more likely to stay on plan. Here is what I would do to prepare for this plan. Feel free to follow these steps or create your own: 1. Grocery shop using the recommended grocery list. 2. Boil 4 eggs until hard boiled. Let cool. 3. Pre-heat grill and grill all meat at the same time. 4. Wash and chop all veggies. 5. Put ingredients for each snack (meals 2 and 4) into zip lock bags labeled with the day and meal. 6. Prepare each day s lunch and combine into a tupperware container. Mix dressing in a container on the side. 7. Each day, cook breakfast fresh and take your IdealProbiotic. Fill enough water bottles to last you all day. Grab your snacks and lunch to take with you to work or for the hours you are leaving your house during the day. Prepare dinner fresh each night. Simple subs -You may sub turkey, chicken and tilapia for each other in the same amounts. -You may sub in salmon or lean ground beef for top sirloin in the same amount. -You may sub in any berry for the strawberries or blueberries. -You may use apples, bananas, peaches and pears interchangeably. -You may sub in.5 oz turkey and 1/8 avocado for one whole egg. -You may sub in.5 oz turkey for one egg white. -You may sub in 1/3 avocado for 16 almonds. 33
MEN UNDER 250LBS 34
Welcome to the 3-Day Healthy Gut Reset! I ve designed this meal plan to help you rebalance your gut bacteria and prepare your body to begin a new diet or nutrition plan, like the IdealPlan. This meal plan was NOT meant to be done for more than three days. If you re excited about your results, keep the ball rolling with the IdealPlan for continued success! Guidelines to Maximize Effectiveness Cut back on sweet drinks during this reset It s only three days so I want you to try your best not to drink any soda (diet or regular), or fruit juice. Feel free to flavor your water with fruits like lemon or lime slices. Any cooking method is fine for your meat. I prefer grilling or using the crockpot but baking or sauteing is fine as well. No added oils are allowed besides what is built into the plan. You may use nonstick cooking spray to cook your meats. Any seasonings and spices are fine. For proper cleansing and reduced water retention, drink 1 1/2 gallons of water each day. Make sure you salt your food so that your electrolytes stay in balance. If you feel sick or achy, add more salt to your food. Most veggies were chosen based on their cleansing properties but any vegetable on the list below can be added or subbed in for the veggies in the plan in any amount. If you get hungry you may also snack on these veggies in any amount. You can find the list of approved veggies at the end of this section. 35
DAY 1: Meal 1: 2 whole eggs 1 small zucchini 1 handful of spinach 1 apple 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute eggs and vegetables until well-cooked. Top with salt and pepper, as desired. Eat an apple and take your IdealProbiotic on the side. Meal 2: 6 large slices turkey (6 oz) 24 almonds 1/2 medium banana Meal 4: 2 hard boiled eggs 24 almonds Notes: Eat egg and nuts separately. Meal 5: 4 oz top sirloin, cooked 1/2 avocado, sliced 1 tsp. olive oil 1-2 tsp. balsamic vinegar 1-2 handfuls of spinach Notes: Combine spinach, avocado, and top sirloin into a salad. Combine oil and vinegar into a dressing and toss with salad. Notes: Eat turkey, fruit and almonds separately. Meal 3: 6 oz chicken, cooked 1 c sliced strawberries 1-2 c romaine lettuce lime juice Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Notes: Combine lettuce, chicken, and berries into a salad. Top with lime juice and salt as the dressing. 36
DAY 2 Meal 1 3 large slices turkey (4 oz) 4 egg whites 1 handful of spinach 1 c broccoli 1 c sliced strawberries 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute turkey, egg whites, and vegetables until wellcooked. Top with salt and pepper, as desired. Eat your berries and, take your IdealProbiotic on the side. Meal 2 2 hard boiled eggs 1 apple Notes: Eat fruit and eggs separately. Meal 4 4 large slices turkey (5 oz) 24 almonds Notes: Eat turkey and almonds separately. Meal 5 5 oz ground beef, cooked 1/2 medium avocado, sliced 1/3 c salsa 2 c romaine lettuce Notes: Combine all ingredients into a salad. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Meal 3 4 oz chicken, cooked 1 large sweet potato (10 oz) 12 asparagus spears or 12 Brussels sprouts 1 tsp. coconut oil NOTES: Preheat oven to 400 degrees. Toss veggies in melted coconut oil. Roast in the oven for 20-25 minutes. Sweet potato may be roasted with the veggies or microwaved for approx 4-5 minutes until soft. Eat chicken, sweet potato and veggies separately. 37
DAY 3 Meal 1 2 whole Eggs 3 egg whites 1 small sweet potato (5 oz) 1 c cauliflower 1/2 zucchini 2 IdealProbiotic capsules Notes: Dice sweet potato and vegetables. Spray a pan with nonstick cooking spray. Saute potato and veggies until softbsp. Add egg, salt, and pepper, and scramble until cooked through. Take IdealProbiotic on the side. Meal 4 2 hard boiled eggs 1 banana Note: Eat egg and fruit separately. Meal 5 5 oz top sirloin, cooked 2 small red potatoes (6 oz) 1/2 tsp. olive oil 2 c broccoli Meal 2 1 c sliced strawberries 3 large slices turkey (4 oz) 16 almonds Note: Eat berries, turkey and nuts separately. Note: Dice potatoes and broccoli and toss in oil. Roast in a 400 degree oven for 20-30 minutes or until toasted. Eat top sirloin and veggies separately. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Meal 3 5 oz tilapia, cooked 1/3 medium avocado 1 mango OR 1 1/2 C blueberries 2 c romaine lettuce 1 tsp. coconut oil lime juice Note: Combine fish, avocado, fruit and lettuce. Melt coconut oil and add as much lime juice as you d like. Toss dressing with salad. Add salt if needed. 38
SHOPPING LIST: Protein: 17 eggs 9 oz top sirloin, cooked (approx 12 oz raw) 10 oz chicken, cooked (approx 13 oz raw) 5 oz tilapia, cooked (approx 7 oz raw) 19 oz turkey (all natural, preservative free) 5 oz ground beef, cooked (approx 7 oz raw) Produce: 2 apples 2 avocados 1 mango 3 C strawberries 2 banana 1 large and 1 small sweet potato 2 small red potatoes Approved Veggie List: Any Leafy Greens Asparagus Broccoli Brussels Sprouts Cabbage Cauliflower Celery Cucumber Fennel Mushroom Onions Pickles Summer Squash Zucchini Other: 88 almonds (approx 3oz) 2 1/2 tsp. olive oil 1 tsp. coconut oil 39
Food prep tips: Preparing your food in advance will help you be successful on this reset If your food is prepped, you ll be much more likely to stay on plan. Here is what I would do to prepare for this plan. Feel free to follow these steps or create your own: 1. Grocery shop using the recommended grocery list. 2. Boil 4 eggs until hard boiled. Let cool. 3. Pre-heat grill and grill all meat at the same time. 4. Wash and chop all veggies. 5. Put ingredients for each snack (meals 2 and 4) into zip lock bags labeled with the day and meal. 6. Prepare each day s lunch and combine into a tupperware container. Mix dressing in a container on the side. 7. Each day, cook breakfast fresh and take IdealProbiotic. Fill enough water bottles to last you all day. Grab your snacks and lunch to take with you to work or for the hours you are leaving your house during the day. Prepare dinner fresh each nightbsp. Simple subs -You may sub turkey, chicken, and tilapia for each other in the same amounts. -You may sub in salmon or lean ground beef for top sirloin in the same amount. -You may sub in any berry for the strawberries or blueberries. -You may use apples, bananas, peaches and pears interchangeably. -You may sub in.5 oz turkey and 1/8 avocado for one whole egg. -You may sub in.5 oz turkey for one egg white. -You may sub in 1/3 avocado for 16 almonds. 40
MEN OVER 250LBS 41
Welcome to the 3-Day Healthy Gut Reset! I ve designed this meal plan to help you rebalance your gut bacteria and prepare your body to begin a new nutrition plan, like the IdealPlan. This meal plan was NOT meant to be done for more than three days. If you re excited about your results, keep the ball rolling with the IdealPlan for continued success! Guidelines to Maximize Effectiveness Cut back on sweet drinks during this reset It s only three days so I want you to try your best not to drink any soda (diet or regular), or fruit juice. Feel free to flavor your water with fruits like lemon or lime slices. Any cooking method is fine for your meat. I prefer grilling or using the crockpot but baking or sauteing is fine as well. No added oils are allowed besides what is built into the plan. You may use nonstick cooking spray to cook your meats. Any seasonings and spices are fine. For proper cleansing and reduced water retention, drink 1 1/2 gallons of water each day. Make sure you salt your food so that your electrolytes stay in balance. If you feel sick or achy, add more salt to your food. Most veggies were chosen based on their cleansing properties but any vegetable on the list below can be added or subbed in for the veggies in the plan in any amount. If you get hungry you may also snack on these veggies in any amount. You can find the list of approved veggies at the end of this section. 42
DAY 1: Meal 1: 2 whole eggs 1 small zucchini 1 handful of spinach 1 apple 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute eggs and vegetables until well-cooked. Top with salt and pepper, as desired. Eat an apple and take your IdealProbiotic on the side. Meal 2: 6 large slices turkey (6 oz) 24 almonds 1 medium banana Meal 4: 2 hard boiled eggs 24 almonds Notes: Eat egg and nuts separately. Meal 5: 4 oz top sirloin, cooked 3/4 avocado, sliced 1 tbsp. olive oil 1-2 tbsp. balsamic vinegar 1-2 handfuls of spinach Notes: Combine spinach, avocado and top sirloin into a salad. Combine oil and vinegar into a dressing and toss with salad. Notes: Eat turkey and almonds separately. Meal 3: 6 oz chicken, cooked 1 1/2 C sliced strawberries 1-2 C romaine lettuce lime juice Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Notes: Combine lettuce, chicken, and berries into a salad. Top with lime juice and salt as the dressing. 43
DAY 2 Meal 1 3 large slices turkey (4 oz) 4 egg whites 1 handful of spinach 1 C broccoli 1 C sliced strawberries 2 IdealProbiotic capsules Notes: Spray a pan with nonstick cooking spray and saute turkey, egg whites and vegetables until wellcooked. Top with salt and pepper, as desired. Eat your berries and take your IdealProbiotic on the side. Meal 2 2 hard boiled eggs 1 apple Notes: Eat fruit and eggs separately. Meal 4 5 large slices turkey (6 oz) 24 almonds Notes: Eat turkey and almonds separately. Meal 5 5 oz ground beef, cooked 3/4 medium avocado, sliced 1/3 C salsa 2 C romaine lettuce Notes: Combine all ingredients into a salad. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Meal 3 5 oz chicken, cooked 1 large sweet potato (10 oz) 12 asparagus spears or 12 Brussels sprouts 1 tsp. coconut oil NOTES: Preheat oven to 400 degrees. Toss veggies in melted coconut oil. Roast in the oven for 20-25 minutes. Sweet potato may be roasted with the veggies or microwaved for approx 4-5 minutes until softbsp. Eat chicken, sweet potato and veggies separately. 44
DAY 3 Meal 1 2 whole eggs 3 egg whites 1 small sweet potato (5 oz) 1 C cauliflower 1/2 zucchini 2 IdealProbiotic capsules Notes: Dice sweet potato and vegetables. Spray a pan with nonstick cooking spray. Saute potato and veggies until softbsp. Add egg, salt, and pepper, and scramble until cooked through. Take IdealProbiotics on the side. Meal 2 1 C sliced strawberries 3 large slices turkey (4 oz) 24 almonds Note: Eat berries, turkey, and nuts separately. Meal 4 2 hard boiled eggs 1 banana Note: Eat egg and fruit separately. Meal 5 5 oz top sirloin, cooked 2 small red potatoes (6 oz) 1/2 tsp. olive oil 2 C broccoli Note: Dice potatoes and broccoli and toss in oil. Roast in a 400 degree oven for 20-30 minutes or until toasted. Eat top sirloin and veggies separately. Drink 1 1/2 gallons of water a day. To prevent headaches, salt your food to keep electrolytes in balance. Meal 3 6 oz tilapia, cooked 1/2 medium avocado 1 mango OR 1 1/2 C blueberries 2 C romaine lettuce 1 tsp. coconut oil lime juice Note: Combine fish, avocado, fruit and lettuce. Melt coconut oil and add as much lime juice as you d like. Toss dressing with salad. Add salt if needed. 45
SHOPPING LIST: Protein: 17 eggs 9 oz top sirloin, cooked (approx 12 oz raw) 11 oz chicken, cooked (approx 14 oz raw) 6 oz tilapia, cooked (approx 9 oz raw) 20 oz turkey (all natural, preservative free) 5 oz ground beef, cooked (approx 7 oz raw) Produce: 2 apples 2 avocados 1 mango 4 C strawberries 2 bananas 1 large and 1 small sweet potatoes 2 small red potatoes Approved Veggie List: Any Leafy Greens Asparagus Broccoli Brussels Sprouts Cabbage Cauliflower Celery Cucumber Fennel Mushroom Onions Pickles Summer Squash Zucchini Other: 96 almonds (approx 3oz) 2 1/2 tsp. olive oil 1 tsp. coconut oil 46
Food prep tips: Preparing your food in advance will help you be successful on this reset If your food is prepped, you ll be much more likely to stay on plan. Here is what I would do to prepare for this plan. Feel free to follow these steps or create your own: 1. Grocery shop using the recommended grocery list. 2. Boil 4 eggs until hard boiled. Let cool. 3. Pre-heat grill and grill all meat at the same time. 4. Wash and chop all veggies. 5. Put ingredients for each snack (meals 2 and 4) into zip lock bags labeled with the day and meal. 6. Prepare each day s lunch and combine into a tupperware container. Mix dressing in a container on the side. 7. Each day, cook breakfast fresh and take your IdealProbiotic. Fill enough water bottles to last you all day. Grab your snacks and lunch to take with you to work or for the hours you are leaving your house during the day. Prepare dinner fresh each nightbsp. Simple subs -You may sub turkey, chicken, and tilapia for each other in the same amounts. -You may sub in salmon or lean ground beef for top sirloin in the same amount. -You may sub in any berry for the strawberries or blueberries. -You may use apples, bananas, peaches, and pears interchangeably. -You may sub in.5 oz turkey and ⅛ avocado for one whole egg. -You may sub in.5oz turkey for one egg white. -You may sub in 1/3 avocado for 16 almonds. 47
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