Frequently Asked Questions

If you are doing LONG endurance training there is NOT enough calories on this plan as is. You MUST up your portions of protein, fats and carbohydrates at each meal AND add an additional pre and post workout meal. Ideally for pre and post workout add a scoop of whey protein and a piece of fruit and BRING a fruit/protein snack on your ride or run. At meals, add approximately 2 oz of protein to each meal, bring your fats up to about 1 TBSP and bring your starches up by 1/4 cup.

*NOTE- this is a general recommendation. Please e-mail me directly with questions.

If you are nursing on the jump start, follow the following additional steps.

1. Up your protein at each meal by about 2 oz.

2. ADD an additional serving of a starch to your day (like brown rice, yam, quinoa or oatmeal) and add that to a meal that does not already have a starch.

3. ADD a serving of DAIRY to each day. 1/2 cup of yogurt would be ideal – Greek yogurt even better.

4. Also if you are hungry at ALL eat more veggies and have a few almonds.

YES – There is a FREE Facebook Group that many have joined that are doing Natalie Jill’s programs. You can find this program HERE and request to join. Note- Natalie Jill has moderators for this group.

Coffee, tea and natural energy drink such as Eplus can be consumed on this plan. DO NOT take fat burners while on this plan.

You should NOT be hungry on this plan. If you are hungry, up the amount of protein and veggies and up your healthy fat slightly. Do NOT add more starchy carbs or fruit. If you are really hungry between meals, eat a few almonds (6-8) and drink more water.

You can NOT skip meals. If you can’t finish your meal eat what you can of all of the foods on the plan and eat the rest of it later in the day at a different time (in addition to the other meals).

YES- you HAVE to eat the fat on the plan. If you do not include it, you will not be getting enough calories for the day and you WILL trigger cravings and hunger.

No, you can use whole wheat if you would like. I have bread on the plan in SOME meals for variety. If you experience ANY bloating from the wheat do not have it again on the plan. That said, the bread is not necessary at all. Brown rice, quinoa, oatmeal and yams are always the BEST choices for starchy carbs.

This is NOT a workout plan. Keep doing your same workout routine while following this plan. If you are NEW to working out, the MALE Jump Start has a beginner workout program to get you started. For the ladies, check out the various workout videos HERE

Yes. Scroll through the entire program. It is in there!

Add it to your food AFTER it is cooked. You can mix it in smoothies, your oatmeal, and I even enjoy it on top of a small slice of gluten-free raisin pecan bread.

Do NOT eat eggs raw. You can scramble them or hard boil them.

If there is a fat in that meal you can add that to your salad or vegetable. Other free foods you can add are lemon, lime, Tabasco, spices, herbs and salt.

Do I mix everything together? You can/should cook items separately. You should add the fats (like the oils) to the meals AFTER meals are cooked.

You can, but be careful here. Lots of protein bars today are more like candy bars in disguise. Look for ones with natural ingredients and preferably 18-20+ grams of protein. Anything less, shouldn’t be called a protein bar. There are SOME that are ok, just read the labels. For the protein bar I have found that is all natural, has great ratios, and will fit nice on the plan

Plan ahead! Prepare your meals on Sundays, pack food for the day, and I highly recommend using the 6-pack-bag. I have had one for years, and it takes the excuse out of a busy schedule. CLICK HERE for 6-pack-bag info and 15% off.

Just pick up where you left off and keep going! Put it behind you. When you are eating 35-42 meals per week, one bad meal isn’t the end of the world!

No, not for the first 7 days on this plan. Then use alcohol in moderation.

Pre and post workout have a scoop of whey protein mixed with water and a piece of fruit like an apple or 1/2 of a banana. Also eat more vegetables throughout the day, and up your protein at each meal by 2 oz. If you are still hungry between meal reach for 6-8 almonds.

First, up your veggies and protein. If that does not completely work, add some additional healthy fat. 5-8 almonds is a good start. Do NOT add any carbohydrates, as they will only make you hungrier.

Hopefully, you like the way you feel and decide to make it part of your lifestyle! You can continue this program as long as you want, as it is a lifestyle plan. If you are not at your goal weight, you can keep doing the 7-days until you get there as it is more structured. Once you achieve your goal, you can work on creating a lifestyle that works for YOU! Continue to eat 5-6 times per day, keep the same portion sizes along with the same fat, carb, and protein ratios. Use the meals and days from the jump start as a guide. Get creative and experiment with other meals that fit these criteria. You can also move into the 4 week jump start program, add the other recipe book options or even the 12 week super shred on Mind Body Academy Program if you are looking for a next level!

Water, but you can use coconut water or water with frozen berries mixed in a blender

A regular multi-vitamin is fine. If you want something to give you more energy or for pre-workout

YES , swap out anything you want. Just stick to the same size portion and the same size category. For instance, instead of “chicken” you can have something else on the protein list like “fish.”

YES! You can. If you need help incorporating these into your plan contact your Beachbody Coach or Representative.

See here for a complete explanation.