Pretty Healthy Soul - Natural nutrition, fitness, beauty and soul specialist

10 Day Jumpstart!

*Drink 6-8 oz of water with lemon immediately upon waking.

*Eat breakfast within 30 minutes of waking.

*Space meals/snacks every 3 hours apart. (journaling helps keep track)

*Plan your meals, snacks and workouts ahead.

*You may add more veggies to any meal/snack if you’re hungry.

*Aim for 8-10 8oz water daily.

*Drink 1-2 cups Green Tea daily. (unsweetened)

*You may use olive oil, apple cider vinegar, lemon, balsamic vinegar on salads or to season.

*No processed foods/snacks.

*Choose yogurt with less than 10g of sugar. (I like Oikos Triple Zero)

*Veggies can be whatever you like: broccoli, spinach, salad greens, cucumbers, green beans, cauliflower, bell peppers, Brussel sprouts, zucchini, carrots, radish, celery, onion, mushroom…
(corn, peas and potatoes are carbs. NOT to be used as a veggie.)

*Be sure your nut butter is 100% natural. I recommend Krema brand.

*No juice, pop, sports drinks, alcohol, sweetened drinks, coffee creamers.

*You may drink herbal teas or up to 2 cups coffee daily.

*Use Stevia as a sweetener, or 1-2 tsp natural honey per day.

*Take a Detox bath 2-3 times a week. Hot water/baking soda/Epsom salt/oils.

*NO sugar or processed carbs.

*Aim for a solid 7-8 hours of sleep a night. (sleep is crucial for a healthy metabolism)

*Journal daily-write down 1 positive affirmation about yourself and 2 things you are thankful for daily. (emotional health is very important for weight loss)

*Exercise: 30 minutes of moderate cardio daily for the full 10 days.

*On the first day of the Jumpstart, weigh yourself first thing in the morning before you eat. Wait to weigh yourself again until day 10. Always do morning, without clothing, before you eat or drink anything.

*Measure around your waist, across the belly button with a soft tape measure on the first and last day, along with the weigh in.

*Follow program for 10 days to reboot your metabolism, boost energy, boost immune system, banish cravings and feel great again! This is a great way to begin a healthy, new lifestyle!


Breakfast: (choose one food from each category)                 

Protein:                               Carb:                                                      

5 egg whites                        ½ c oatmeal (1c cooked)                  

1c greek yogurt                  1 slice 100% whole grain bread/English muffin

1c cottage cheese              1 whole fruit or 1 cup chopped

2 eggs                               ½ cup sweet potato topped w/cinnamon

*Add 1 cup any veggie to your breakfast.

Lunch:  (choose one food from each category)                        

4 oz chicken                          ½ c brown/wild rice(cooked)          

4 oz turkey                            ½ c quinoa or oats(cooked)

4 oz tuna                               ½ sweet potato

*Add 2 cups of any veggie to your lunch.

Dinner: (choose one from each category)

Protein:                                    Healthy Fat:                

4 oz chicken/turkey               ½ avocado                                      

4 oz salmon/steak                 ¼ c raw nuts(almonds/walnuts)

6 oz fish (not breaded)          2 TBS natural nut butter

*Add 2 cups of any veggie to your dinner.

Snacks: (include 1 cup veg with all snacks)

A.M                                                        Afternoon:

Small apple/1 string cheese               3 oz chicken or turkey/ 10 walnuts

½ c yogurt                                       ½ c cottage cheese/ ½ avocado

1 rice cake/ 1 TBS nut butter              2 boiled eggs

*Snacks and meals are spaced every 3 hours apart. The amount of snacks you eat daily will depend on what time you get up in the morning and the spacing of your meals that day. Most people will eat 2 a day.


(Choose one)

~2 TBS hummus/veggies

~½ c plain nonfat greek yogurt/cinnamon/honey

~1 string cheese/veggies


**NOTE! ALWAYS consult your health care provider before starting ANY nutrition or fitness program. Pretty Healthy, Denette Kirschner, is not responsible for any health issues or injuries sustained from this or any other program, diet or fitness plan. You are responsible for your own health.

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