Fresh Start Nutritional Program
Welcome to your Fresh Start and congratulations on choosing to take a forward step in your nutrition and exercise goals.
The purpose is to eliminate all inflammatory foods and beverages from your diet for a period of 3-4 weeks.
Eliminating inflammatory foods means no sugar, coffee, alcohol, fruit, dairy, gluten and grains. This is a must. If go ahead with the Fresh Start diet, then you must be 100% compliant otherwise you defeat the purpose. Also where possible, avoid medication of all types.
We have put hundreds of people through the Fresh Start and seen tremendous results!
YOU SHOULD EXPECT TO:
- Drop body fat
- Increased lean muscle
- Boosted immunity
- Clearer skin
- Significant sleep improvement
- Consistent energy levels – no more crashes!
- No more bloating or gas
- Enhanced cognitive capacity and memory – more efficient at work!
WARNING:
Up to your first 3-5 days you may experience detox and withdrawal symptoms of headaches, cravings, and in extreme cases possibly even diarrhea. These are all signs that you need this all the more!
FOODS/ DRINKS THAT ARE NOT PERMITTED:
- DAIRY (unless goats products/ raw and organic but still in moderation)
- SOY
- PROCESSED SUGAR
- ARTIFICIAL COLOURS OR FLAVOURS
- GRAINS
- GLUTEN
- SOFT DRINK
- FRUIT JUICE
- LEGUMES (kidney beans, mung beans, lima beans, adzuki beans, black beans, pinto beans, red beans, white beans)
- ALCOHOL
- COFFEE
- FRUIT
You must achieve these two daily goals whilst on this diet:
- Protein Guidelines: Consume 0.7- 2g per kg of body weight
- Example: 80kg body weight would eat around 80g-120g of protein. In this example, a rough day of protein would look like this:
- Breakfast – Frittata with salmon
- Lunch – 2-3 chicken thighs with a salad
- Protein shake after a workout
- Dinner – Scotch steak with veges
- Example: 80kg body weight would eat around 80g-120g of protein. In this example, a rough day of protein would look like this:
- Hydration Goals: 2-4L per day (filtered alkaline water if possible)
Cooking: Use cold pressed organic coconut oil, ghee or organic butter
What happens at the end of the Fresh Start diet?
You should book in for a Follow-Up Assessment timed towards the end or just after the end of the Fresh Start diet. This way we can give you feedback on your results and provide guidance to what you should do next.
Food Guidelines | ||||
---|---|---|---|---|
MEAT / PROTEIN | CHICKEN / FISH | FRUIT / VEG / CARBS | FATS / OILS | DRINKS |
Organic, grass fed, hormone free wherever possible |
Lemons & Limes Asparagus Avocado Artichoke Spinach Broccoli Cauliflower Kale Carrot Brussel Sprouts Celery Cabbage Peppers Mushrooms Eggplant Onions *Sweet potato *Pumpkin *Squash *Brown Rice *Beets *Quinoa |
Almonds Macadamias Cashews Walnuts Pistachios Pumpkin seeds Sunflower seeds Pepita seeds Coconut oil Macadamia oil Olive oil Grass fed organic butter Avocado Organic coconut cream |
Water Herbal tea Protein shake Green drinks Fresh Veg juices |
|
Steak Pork Rabbit Goat Lamb Venison Duck Turkey Beef Kangaroo Offal Organ meats Eggs |
Free Range Chicken Salmon Ocean Trout Dory Barramundi Rockling Blue Eye Grouper Cod Halibut Prawns Crayfish Lobster Sardines Anchovies Tuna |
* Starchy carbs at the bottom of the list must be eaten at the correct times and only under instruction from your trainer
*Any other non starchy vegetables that are not listed are also ok- consume as much veg as possible
*FRUIT not allowed during elimination phase but can be reintroduced after
FAQ
Recipe Ideas
It’s completely normal for you to wonder “So if this is everything I can’t have, what am I going to eat?”.
Usually if you feel like this it’s because you need to significantly change your existing eating habits. But there really are a lot of recipes that taste great and fit within the Fresh Start.
Below are some pre-approved recipes for you to enjoy.
The best advice we can give to you is to allocate time to preparing your food.
2 hours of food preparation on a Sunday can save you tremendous amounts of time and effort through the week ahead.
Remember, the results WILL be worth it!
CHICKEN/POULTRY
- Nourishing Crock Pot Paleo Chicken Soup Recipe
- Bacon Wrapped Chicken Breasts
- Garlic Jalapeno Chicken Saute
- Paleo Chicken Piccata
- Chicken Breast with Olive Tapenade
- Skinny Buffalo Chicken Strips
- Garlic Lemon Chicken Breast Recipe
- Chicken (or Eggplant) Schnitzel
- Grilled Lemon Garlic Rosemary Chicken Breasts
- Slow Cooker Lemongrass And Coconut Chicken Drumsticks
PORK
- Paleo Roasted Stuffed Pork Tenderloin
- Smokey Cacao Nibs Encrusted Pork Chops
- Cedar Planked Pork Chops and Vegetables
- Pork Shoulder Ramen
- Korean-Style Shredded Pork With Cucumber Slaw
- Spicy Barbecue Ribs With Fresh Herbs Recipe
- Pork Chops with Garlic Sage Butter
- Balsamic Glazed Baked Pork Chops
- Heaven Sent Grilled Pork Chops
BEEF
- Slow-Cooked Beef with Root Veggies and Kale
- Slow Cooker Squeaky Clean Boeuf Bourgignon
- Slow-Cooked “Heart on Fire” with Creamed Kale
- Paleo Crockpot Beef Stew
- Asian Ground Beef And Veggie Lettuce Wraps
- Beef Pot Roast
- Bunless Burgers
- Stir Fry Beef Salad
SEAFOOD/FISH
- Coconut Clam Chowder
- Salmon And Potato Pie
- Shrimp Thai Green Curry
- Spicy Mussel Soup
- Prosciutto Wrapped Scallops
- Spicy Chipotle Grilled Salmon
- Scallops with Potato-Cauliflower Puree
- Buffalo Shrimp
- Grilled Lobster With Fresh Herbs Recipe
- Asian Marinated Tuna With Shaved Salad
FRITTATAS
- Bacon and Jalapeno Frittata
- Easy Spicy Paleo Salmon Frittata
- Chicken Bacon Ranch Frittata
- Zucchini Frittata
VEGETABLES & SALADS
- Slow Cooker Rosemary Acorn Squash
- Slow Cooker Vegetable Korma
- Paleo Cauliflower Mashed Potatoes with Garlic & Dill
- Mini Balsamic Mushroom Caps
- Zucchini Pad Thai
- Snap Peas with Lemon, Mint, and Pistachios
- Mustard – Garlic Brussels Sprouts
- Gyro Salad Platter
- Cucumber And Carrot Salad
SNACKS
- Cauliflower Popcorn – Roasted Cauliflower
- Roasted Asparagus Wrapped in Prosciutto
- Guacamole Deviled Eggs
- Kale Chips