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JNKJ
THE NUTRITION PLAN SNAPSHOT: Eat from the list of approved foods only. Eat protein,
quality fats, beans, legumes, veggies and low glycemic fruit. Don’t eat white foods (bread,
potatoes, pasta), or sugar. Don’t eat refined processed carbohydrates. Give yourself an
indulgence day once on day 10 of the program and again on day 20 the program where you’re
allowed to eat anything you want.
WHY IS THIS NUTRITION PLAN WORKS? With this nutrition program you’ll rapidly burn fat by
avoiding high glycemic foods that promote fat storage. Metabolism hacking techniques like
consuming protein immediately upon waking up while also increasing protein consumption
throughout the day and binging on “indulgence” foods once a every 10 days will help you lose
excess fat.
Rule #2: K.I.S.S.: Keep It Simple Sexy. Don’t overcomplicate things by focusing on too much
variety in your food selection. Meal prep and and eat the same things each week especially for
breakfast and lunch. You’ll find it easier to stay on track and maximize adherence by doing so.
Rule #3: Don’t Drink Calories. The exception: You may drink 1-2 glasses of dry red wine per
night. Do aim to drink 0.5 gallon of water every 24 hours to maximize results on this program.
Rule #4: Eat Only From the Accepted Foods List. Except on days 10 & 20, on those days eat
whatever you want.
Rule #5: Don’t Count Calories & Eat When You’re Hungry. Eat items from the accepted food
list until you are full.
Rule #6: Up your Protein Intake. Consume at least 25 grams of protein within 30 minutes of
waking up. Also consume at least 25 grams of protein with every meal..
Rule #7: Take One Day Off Every 10 Days Of Eating From the Approved Foods List and
Eat Whatever You Want . Seriously, eat whatever you want, with no restrictions and no limits.
(But remember, only on days 10 & 20)
SAMPLE MEALS
Breakfast
The ideal breakfast is 20g of protein within 30 minutes of waking up. Whey protein powder or
eggs are easy ways to do this and ensure your adherence . Some meal ideas:
Caffeine is okay. Drink unsweetened coffee or tea. Try bulletproof coffee (Coffee blended with
grassfed butter and coconut oil) to diminish hunger while additionally boosting cognitive
function.
Most of your meals will be a combination of protein and vegetables from the approved foods list.
Here are some simple ideas: (see the cook book for more):
● Oven roasted cod with a lemon, butter caper sauce with sauteed spinach and garlic
● Hamburger with a lettuce wrap in place of the bun
● Grilled chicken breast and vegetables
Beverages
Drink lots of water. You should consume ½ gallon of water daily to maximize your results on this
program. Make these substitutions for beverages with calories that you’d normally drink:
ADDITIONAL TIPS
Sticking to the plan when eating out
Your default strategy should be to replace any carbs with vegetables and beans. Here are some
ideas:
● Burrito salad bowl or any dish with vegetables
● Roasted, baked or grilled protein with vegetables
What to eat when you’re in a rush
A lot of the foods on the foods on thisnutri tion plan can be made quickly. Keep basics like
eggs, veggies, beans, chicken breast, spinach, and kale on hand so you can turn them into
quick meals. Here are some meal ideas:
Sticking to the diet while traveling is all about anticipation and preparation. Haphazard eating
correlates with less weight loss. Foods like these are easy to take along on any trips: