Basic Guidelines:

• Take two FatFlush™ capsules before bedtime
  

  ZooBurn & FatFlush

• Take two ZooBurn™ capsules throughout the day (one after breakfast, and one after lunch)
• Eat 4 to 5 meals per day.  Each meal should be small to medium in size
• Eat every 2 to 3 hours
• Drink at least 90 ounces of water each day.  The easiest way to do this is to drink 12-15 ounces of water with each meal (The water ensures that you’re ridding your body of as much waste as possible)
• Eliminate all sweets until the completion of the HealZoo Quickstart program
• Eliminate or severely limit all white carbs (white bread, white rice, white pasta, white potatoes) and focus on the brown carbs (brown rice, whole grain bread, whole wheat bread, whole wheat pasta, and sweet potatoes)
• NEVER skip breakfast
• Do not eat after 7 pm (8 pm at the absolute latest)
• At least 20-30 minutes of cardio (during the days recommended below in the HealZoo Quickstart 15-day program chart)
• Make sure to take before and after photos.  It really helps to see how far you’ve come.
• To obtain amazing results, begin the HealZoo Journey program after completion of the HealZoo Quickstart program

Basic Meal Plan

Breakfast: 7am
1 Protein
1 Dairy
1 Carb

Morning Snack: 10am
1 Fruit
1 Dairy

Lunch: 1pm
1 Protein
1 Carb
1 Fruit
1 Veggie

Afternoon Snack: 4pm
1 Protein
1 Veggie
1 Fruit

Dinner: 7pm
1 Protein
1 Carb
2 Veggies

To make it easier, we’ve provided a sample of the foods in each category shown above.  For example, for breakfast, you would pick one protein, one dairy, and one carb from the lists below to complete your meal.

Protein:

• 2 whole eggs or 3 egg whites (egg beaters are an easy alternative)
• Turkey (breast, sliced, ground, deli/sandwich style, sausage)
• Tuna (canned, packed, grilled, sushi style, baked)
• Chicken (boneless skinless breasts, skinless boneless tenderloins – avoid eating the skin and fat, and ensure that you’re eating white meat)
• Fish (salmon, tilapia, shellfish, etc.  CAN NOT BE FRIED)
• Lean red meat (beef, veal, lamb, etc)
• Beans and legumes (black, pinto, red, chickpeas, soybeans, chili w/turkey)
• ¼ cup of nuts (cashews, peanuts, pecans, almonds, walnuts, etc)
• Peanut butter (all natural)

Carbs:

• Brown rice (Instant brown rice is fast and easy)
• Whole wheat bread
• Whole wheat bagels (only eat half)
• Whole wheat tortillas
• Whole wheat pita bread
• Whole grain cereal (Kashi GoLean)
• Oatmeal (Instant regular, and unsweetened)
• Whole grain/wheat pasta

Dairy:

• 2% or Skim (fat-free) milk, Soy milk (Soy dream is excellent)
• Cheese (the whiter the cheese, the better – i.e. Swiss, mozzarella, etc)
• Fat-free or low-fat yogurt (drinkable, frozen, or regular)
• Fat-free cream cheese

Veggies*:

• Anything and everything green (spinach, cabbage, green beans, peas, romaine lettuce, asparagus, broccoli, collards, etc)
• Sweet potatoes.  Eat white potatoes in moderation, avoid them if you can
• Carrots
• Tomatoes
• Onions
• Corn

* Avoid canned veggies.  Frozen and steamed vegetables still have most of their nutrients.  Go with fresh vegetables as often as possible.

Fruit:

• Fruit smoothies (frozen fruit, yogurt, and protein powder blended together can substitute a meal)
• Raisins, prunes, cherries (dried or fresh)
• Apples, oranges, strawberries, pineapple, watermelon, grapes, kiwi, etc ( you get the picture)
• Fruit juice (confirm that label says, “no sugar added”)
• Canned fruit (make sure it’s canned in JUICE, not SYRUP)

Training:

For a full breakdown of the cardio routine, click here

Related posts:

1. Follow HealZoo
2. The HealZoo Journey Program
3. HealZoo Journey: Exercise Program
4. Protein Feeds Your Muscles
5. HealZoo Journey “Official” Nutrition