TIME FOODS NOTES

BREAKFASTRVL shake (1 scoop)+ Active or MX juice (2 oz.)+ Balance (1 capsule, optional)

You can drink a shake with ½ cup milk (cow, soy, or almond). Optimally, use only water.

MIDMORNING

RVL bar+ RVL Dietary Supplement (optional)

You can have a quick meal instead, like turkey slices w/nuts and fruit or string cheese and fruit.

LUNCH Your meal choiceChoose a meal from your food plan.Ex: Sandwich/wrap or protein packed salad.

MIDAFTERNOON

RVL shake (1 scoop)+ RVL Dietary Supplement (optional)

You can drink a shake with ½ cup milk (cow, soy, or almond). Optimally, use only water.

DINNERYour meal choice+ Active or MX juice (2 oz.)+ Balance (1 capsule, optional)

Choose a meal from your food plan. Ex: Salmon with brown rice and asparagus or protein packed stir fry.

NIGHTTIME(DEPENDS ONSCHEDULE)

Your meal choice

Choose a meal from your food plan. Ex: Greek yogurt with almonds and blueberries or hardboiled egg and raspberries.

Þ Eat your first meal within an hour of waking, then every three to four hours throughout the day, and eat your last meal within an hour of bedtime.

Þ Your goal is to be ready to eat before each meal (never starving) and to be satisfied after each meal (never full).

Þ If you’re not hungry, simply cut your meal in half.

Þ Stay with the 28 day Jump Start plan until you achieve your body and health goals. Once your goals are achieved, simply start adding more whole food meals from your food plan each day, while still having at least one RVL shake and 2 ounces of juice a day.

MONAVIE RVL28 DAY JUMP STARTNow is the time to get a jump on your weight loss. With this new 28 Day Jump Start plan, you will maximize your first 28 days and enjoy quick success. Your body will thank you as you stabilize your blood sugar, release extra body fat, and pump up your metabolism. Start today by following the plan below and enjoy your first four weeks of the new you. We bet you will feel so great you will want to keep your momentum going for a lifetime of good health.

FOOD PLAN

WATER FREE FOODS· All Seasonings/Spices (including salt & pepper)· Citrus Juice or Zest

(lemon/lime)· Fat Free Cooking Spray

(like Pam)· Capers· Extracts

(vanilla, almond, etc.)· Garlic & Shallots· Horseradish

· Mustard & Ketchup (low sugar)

· Lettuce, Tomato, Onion (sandwich quantity)

· Hot Sauce· Stevia

(natural sweetener)· Vinegar

(balsamic, red wine, etc.)· Worchestershire Sauce

PRO

TEIN

SERVING SIZE

FEMALE:1 palm or 4 ounces

MALE:1½ palm or 5-6 ounces

CHOOSE 1 PER MEAL (20–25 grams of protein per meal)

LEAN: · Chicken· Cottage Cheese· Egg Whites· Fish (lean)· Greek Yogurt· Hemp Powder

· Hydrolyzed Whey

(i.e. Proto Whey)· Tofu· Turkey Breast

(all fresh/frozen meat)

NON LEAN: (do not choose a fat w/this option)· Eggs Whole· Beef (filet)· Beef (ground 99% lean)· Fish (non-lean)· Lamb· Pork

CA

RBS

SERVING SIZE

FEMALE:1 fist or 3–4 ounces

MALE:2 fists or 5–6 ounces

CHOOSE 1 PER MEAL (About 20 grams of carbs per meal)

FRUIT: · Apple· Banana· Berries· Mango· Orange· (All Fruits)

VEGETABLES: · Broccoli· Cucumber· Eggplant· Green Beans· Onions· Spinach· Tomato· (All Veggies)

GRAINS/CALORIE DENSE CARBS: · Beans (½ cup cooked)· Bread/Wrap (less than 80 calories)· Brown Rice (½ cup cooked)· Oatmeal or Other Hot Cereals

(.75 oz.)· Pasta (fist size)· Potatoes (3 oz.)· Quinoa (½ cup, cooked)

FATS

SERVING SIZE

FEMALE:1 Tip of Thumb

MALE: 1 Thumb

CHOOSE 1 PER MEAL (7–8 grams of fat per meal)

· Avocado (1.5 oz., about ¼)

· Butter (½ Tablespoon)· Flax Seed Oil

(½ Tablespoon)· Mayo (1½ Table-

spoon, low fat)· Nut Butter

(1 Tablespoon)

· Nuts (.5 oz., about 12)

· Olive oil (½ Tablespoon)

· Olives (about 4-5)· Salad dressing

(1 Tablespoon)· Sour Cream

(1 Tablespoon)

We suggest measuring your foods for 7 days to optimize your results.

Additional Supplements · Omega 3 (3000-5000mg/day)· RVL Dietary Supp

(1 cap, 2/day) (for increased fat burning)· Balance (1 Capsule am + 1 Capsule pm) (for optimal stress management)

OPTIONALAlcohol: Wine (6 oz.), Liquor (1 shot), Beer (12 oz.)(can replace carbs in meal but limit to 1 serving 1-2 times/week).

MONAVIE RVL 28 DAY JUMP START

The more water the better.

FEMALE: 2-3 liters per day(8-12 glasses)MALE: 3-4 liters per day(12-16 glasses)

To turbo charge your Jump Start plan, simply eat only the highest quality of foods on the list below.

HIGHEST QUALITY Least Processed and Least Refined

MEDIUM QUALITY Medium Processed and Medium Refined

LOW QUALITY Most Processed and Most Refined

PROTEIN BeefChickenEgg WhitesEggs, WholeFishHemp PowderHydrolyzed Whey (shakes/bars)PorkTurkey BreastWhey Protein (grass-fed)(All other fresh/frozen meat)

PROTEIN Canned MeatGarden BurgersPre-Packaged MeatsProtein Powder - Whey, Egg & SoySandwich MeatsSoy BeansSoy Meat - PackagedQuornDairy - Cheese - Cottage Cheese

PROTEIN Protein Bars (non-hydrolyzed)Ready to Drink Protein (non-hydrolyzed)

CARBOHYDRATESBeans - FreshBrown RiceFruitHot CerealsSweet PotatoesVegetablesYams

CARBOHYDRATES Bread(at least 2 grams of fiber)Canned BeansCanned FruitCanned VegetablesCold CerealsCrackersPastaPotatoes, Red & WhitePretzels

CARBOHYDRATESBread(< 2 grams of fiber)Ice Cream (Nonfat or Lowfat)Potato ChipsTortilla ChipsPretzelsWhite Rice

FATSAvocadoFlaxseed OilNatural Nut ButterNutsOlive OilOlives

FATSCanola OilGuacamoleProcessed Nut ButtersVegetable Oil

FATSButterCreamy Salad DressingMargarineMayonnaiseSour Cream

QUALITY OF FOOD CHARTMONAVIE RVL 28 DAY JUMP START

MEAL REPLACEMENT OPTIONRVL shake (high quality and complete)

Choose three days a week and get at least 10 to 15 minutes of a consistent activity of your choice.Work up to 4 to 5 days per week of 30 to 60 minutes of a consistent activity of your choice.

As you find your exercise rhythm, here is an example of how to maximize your activity:

2 DAYS/WEEKSTRENGTH TRAINING

pilates, yoga, workout class, cross fit, weights

2 DAYS/WEEKHIGH INTENSITY CARDIO

30 MIN.jumping rope, sprinting, spinning,

running stairs

3-4 DAYS/WEEKFAT BURNING CARDIO 30-45 MIN.

stair climbing, cycling, jogging, walking, eliptical, swimming

EXERCISE PLANMONAVIE RVL 28 DAY JUMP START

NOTE: PERFORM ALL STRENGTH TRAINING AND HIGH INTENSITY CARDIO BEFORE FAT BURNING CARDIO

MONAVIE RVL28 DAY JUMP START ©2013 MonaVie LLC. MonaVie is a trademark of

MonaVie LLC, registered in the U.S. and other countries.US_CA_EN 1213