7 Day

Kickstart Plan
TM

transform your
body in just
one week

Get Started Quickly

Powerfood Meal Plan

GOLO Waters
for Weight Loss
 Kickstart Your Weight Loss!
™
GOLO’s 7 Day Kickstart Plan is an intervention to prevent further damage to your
body, promote healing and help get you started on your GOLO journey.
The 7 Day Kickstart Plan utilizes the unique GOLO Metabolic Fuel Matrix for optimal
insulin control, and focuses on eating a variety of ‘powerfoods’ that will cleanse, reduce
inflammation, and can help relieve health issues that may be sabotaging your weight
loss efforts. You can transition to the regular GOLO Metabolic Fuel Matrix at any time,
but we recommend you follow the 7 Day Kickstart Plan for one full week for the best
results.
On the GOLO 7 Day Kickstart Plan you will eat three nutritious and filling meals each
day, and up to 2 snacks if needed. Certain foods, such as dairy, grains and red meat
are omitted from the Kickstart Plan. Don’t worry, you can reincorporate them as you
transition to eating foods from the regular GOLO Matrix Meal Plan.
• You may experience noticeable weight loss from the 7 Day Kickstart Plan, but
this should not be your primary focus. Eliminating toxins and other factors that
hamper your efforts will set your body up for more effective weight loss, and
this is the first goal. Consider any pounds lost in your first week as a happy
side effect!
• You may notice the 7 Day Kickstart Plan gives you increased energy and
focus, better sleep, and a more positive outlook.
You should commit to the 7 Day Kickstart Plan for one or two weeks before
incorporating other foods from the GOLO Matrix Meal Plan. Many people have food
sensitivities to dairy or grains, which is why they were eliminated for a short period.
Adding these foods back to your diet gradually may reveal a food sensitivity you were
not aware of before.
Why Try The 7 Day Kickstart Plan?
A new way of eating can be overwhelming. The 7 Day Kickstart Plan makes it easy!
By the end of one week, you will be familiar with how the GOLO Metabolic Fuel Matrix
works, and will have made significant lifestyle changes. These changes will set you up
for a lifetime of good health.
Other detox and cleanse diets focus on drastically reduced fat and calories plus
significant restrictions. Some even promise a “miracle” fat-melting ingredient. These
crash diets can be harmful to your health, are unsustainable and leave you irritable
and hungry. They can even cause serious side effects like increased blood sugar levels
and headaches because they do not provide enough nutrition for your body to function
properly. GOLO’s 7 Day Kickstart Plan provides the proper nutrition to fuel your body
and you will be eating REAL FOOD all week rather than starving yourself.
2 7 Day Kickstart
How the Kickstart Works
The foods and the meals included in the GOLO 7 Day Kickstart Plan are based on
foods from the complete GOLO Matrix Meal Plan. You can create meals based on the
foods recommended on the Superfood Meal Plan on pages 6-7. Also see the Creating
Matrix Meals book for cooking ideas and food suggestions.
For each meal, you will:
• Eat from the four fuel groups choosing items from each group.
• Follow the portion recommendation for each meal (breakfast, lunch, dinner).
• Keep your daily total Fuel Value to approximately 500 per day.
• Follow the shopping list of recommend foods that are best for detoxifying.
• Drink plenty of water, including the GOLO Waters that aid the body’s detoxifying
process.
Remember, the goal of the 7 Day Kickstart Plan is to detox your body of harmful
chemicals and promote healing and weight loss. You may feel like you’re giving up
certain things, but it’s ONLY ONE WEEK and you will feel better as a result.
Like how you feel? You may repeat the 7 Day Kickstart Plan as often as you like.
™
About the Release Supplement
The recommended dosage is 1 capsule with each
meal (1x3) for the best results. You should take the
supplements during the meal with water for best
absorption.
The dosage can be adjusted depending on your
requirements. For example, if you only need to lose
20 to 30 pounds you could eliminate the evening
dose. As you get closer to your goal weight,you can
start phasing out the supplements and use only for
maintenance or not at all.
For more information on the supplements and
additional dosage options see the Release Fact Sheet
insert.
7 Day Kickstart 3
 What I Will Be Eating?
The GOLO Metabolic Fuel Matrix is comprised of a variety of fresh foods from four main
fuel groups and each food is assigned a fuel value that will be used to manage your
daily fuel. For the Kickstart, keep to approximately 500 OR see the Smart Card for your
personal Daily Fuel Allowance. Your menu for the 7 Day Kickstart Plan will consist of
specially chosen selections shown in the fuel groups below. It is very important that
you eat from ALL the groups at each meal (even fats!). See examples below.
What Are Matrix Meals?
Matrix Meals is the GOLO system of preparing a variety of healthy foods in advance,
which saves you time during hectic weekdays. You only need an hour or two to prepare
everything you need to pull together healthy meals in minutes.
• For the best success, GOLO recommends that you prepare
Creating
your 7 Day Kickstart Plan foods ahead of time following
Matrix Me
the instructions in Creating Matrix Meals. This way, you als
TM

will always have healthy meals on hand to choose from.

Protein Carbohydrates • Your 7 Day Kickstart Plan shopping list includes amounts
Building Bloc
ks to Suc
cess

Preparing

for all the foods shown on pages 6-7 for one person. You
Food

Food Portion Size Fuel Value Food Portion Size Fuel Value Balanced
Meals

Eggs 1 egg 25 Berries 1/2 cup 40 may wish to purchase some extra of some foods to have GOLO Sup
erFuel™

White Meat 3 oz. 40 Other Fruit 1/2 cup 50 on hand for additional snacks. Season to
Taste

Salmon/Fish 3 oz. 35 Yam/Sweet Potato 1 small 45

Raw Nuts 2 oz. 50 White Potato

How many portions per meal:

Beans 1/2 cup 40 Can I Make Substitutions?
Breakfast: 2 protein portions How many portions per meal: We recommend you follow the 7 Day Kickstart Plan meals (see next page) for the
Lunch: 2 protein portions Breakfast: 2 carbohydrate portions best possible detoxifying and weight loss results. These foods have been specially
Dinner: 1 protein portion Lunch: 1 carbohydrate portion selected from the GOLO Matrix Meals Plan to get you started. If you have food allergies
or cannot eat a particular food, you may substitute a food from the same group on
the list at left. For example: If you cannot eat shrimp, you may substitute chicken or
another type of fish.
Vegetables Fats
Food Portion Size Fuel Value Food Portion Size Fuel Value Pay Attention to Portion Sizes
Greens 1 cup 10 Olive Oil 1 tbsp. 15
One idea that may be new to you is portion control. It’s important to know exactly how much
Other 1 cup 20 GOLO Salad 2 tbsp. 20 you’re eating to succeed. The following tips make portion control quick and easy. If you
Dressing (page 8) don’t have a food scale, you can estimate the weight of foods like meat, fish, and nuts.
Raw or Cooked
How many portions per meal: How many portions per meal: Measuring Portions
Breakfast: 1 vegetable portion (optional) Breakfast: 1 fat portion 3 oz. Chicken
Three ounces of chicken is about the size of deck of cards.
Lunch: 2 vegetable portions Lunch: 1 fat portion
Dinner: 2 vegetable portion Dinner: 1 fat portion Three ounces of fish is about the size of a checkbook.
One serving of raw nuts is about the size of a golf ball
Miscellaneous Food Items: Water, black coffee, tea, cooking spices: Fuel Value - 0 (1/8 cup or 10 large nuts).
GOLO Water (recipe on page 9). Fuel Value - 0
Refer to your Matrix Meal Plan to become familiar with 3 oz. Fish
GOLO foods and portion sizes. Soon you will know exactly
Meal Example
how much you should be eating.
This is an example of what a 7 Day Kickstart lunch could consist of: 6 oz. Broiled
Salmon (70), 1 cup Broccoli (10), sautéed with diced onion (5) in 1 tbsp. olive oil (15),
and an apple for dessert (50).

4 7 Day Kickstart 7 Day Kickstart 5

 7 Day Kickstart Superfood Meal Plan
Fuel Fuel Fuel Fuel Fuel Fuel Fuel
Breakfast Monday Value Tuesday Value Wednesday Value Thursday Value Friday Value Saturday Value Sunday Value

Protein (2) Egg 25 Egg 25 Egg 25 Egg 25 Egg 25 Egg 25 Egg 25

Egg 25 Egg 25 Egg 25 Egg 25 Egg 25 Egg 25 Egg 25
Vegetable (1) Optional Optional Optional Optional Optional Optional Optional
Carbohydrate (2) Grapefruit 50 Berries 40 Berries 40 Melon 50 Berries 40 Grapefruit 50 Berries 40
Grapefruit 50 Berries 40 Berries 40 Melon 50 Berries 40 Grapefruit 50 Berries 40
Fat (1) Olive Oil 15 Raw nuts 50 Raw nuts 50 Olive Oil 15 Raw nuts 50 Olive Oil 15 Olive Oil 15
Beverage Lemon Water 0 Lemon Water 0 Lemon Water 0 Lemon Water 0 Lemon Water 0 Lemon Water 0 Lemon Water 0
Total: 165 Total: 180 Total: 180 Total: 165 Total: 180 Total: 165 Total: 145

Lunch
Protein (2) White Meat 40 Fish 35 Fish 35 White Meat 40 White Meat 40 Fish 35 Fish 35
White Meat 40 Fish 35 Fish 35 White Meat 40 White Meat 40 Fish 35 Fish 35
Vegetable (2) Asparagus 10 Broccoli 10 Spinach 10 Broccoli 10 Asparagus 10 Broccoli 10 Spinach 10
Asparagus 10 Onion 20 Tomato 20 Onion 20 Asparagus 10 Onion 20 Tomato 20
Carbohydrate (1) Orange 50 Apple 50 Apple 50 Potato 40 Yam 40 Apple 50 Apple 50
Fat (1) GOLO dressing 20 GOLO dressing 20 GOLO dressing 20 Olive Oil 15 Olive Oil 15 Olive Oil 15 GOLO dressing 20
Beverage Cucumber Water 0 Cucumber Water 0 Cucumber Water 0 Cucumber Water 0 Cucumber Water 0 Cucumber Water 0 Cucumber Water 0
Total: 170 Total: 170 Total: 170 Total: 165 Total: 155 Total: 165 Total: 170

Dinner
Protein (1) Fish 35 White Meat 40 White Meat 40 White Meat 40 Fish 35 White Meat 40 White Meat 40
Vegetable (2) Broccoli 10 Carrots 20 Asparagus 10 Carrots 20 Broccoli 10 Carrots 20 Asparagus 10
Onion 20 Cauliflower 20 Asparagus 10 Cauliflower 20 Onion 20 Cauliflower 20 Asparagus 10
Carbohydrate (1) Potato 40 Potato 40 Yam 40 Potato 40 Yam 40 Potato 40 Potato 40
Fat (1) Olive Oil 15 Olive Oil 15 Olive Oil 15 Olive Oil 15 Olive Oil 15 Olive Oil 15 Olive Oil 15
Beverage Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0
Total: 120 Total: 135 Total: 115 Total: 135 Total: 120 Total: 135 Total: 115
Total Daily Value 455 485 465 465 445 465 430

6 7 Day Kickstart 7 Day Kickstart 7

 GOLO SuperFuel
Our SuperFuel meal takes the guesswork out of putting a meal together. All
you have to do is portion out the amount based on which meal you are having,
breakfast, lunch or dinner. The following recipe will make approximately 12-14
cups, depending on which ingredients you choose to combine.
GOLO SuperFuel™ Ingredients:
Choose one meat protein:
Amount: 2 lbs
• Chicken / Turkey
Choose your vegetables:
Amount: 2 lbs
• Spinach or Kale
• Or any combination of the following:
Peppers
Carrots
Celery
Onion
Celery
Cut into small pieces about ¼” each
Cook and Combine:
Season and cook meat. Drain excess
fat. Set aside. Dice and cook vege-
tables in a small amount of olive oil
and season to taste. Set aside to cool.
Note: if cooking spinach, place in
strainer to allow excess liquid to drain.
If cooking rice follow the directions on
the package. For potatoes boil until
you can easily pierce with a fork.
In a large bowl gently blend meat,
vegetables and carbohydrates
together, season to taste. Cool and
refrigerate. Follow the guideline on the
8 7 Day Kickstart
™
Choose one carbohydrate:
• Sweet potatoes, 2 lbs
• White potatoes, 2 lbs
Dice potatos into small pieces.
Flavorings to taste (optional):
• Salt
• Pepper
• Garlic
• Rosemary
Chicken, Sweet Potato, Vegetables
following page on how to combine your
GOLO SuperFuel with other portioned
foods.
See Creating Matrix Meals for
more SuperFuel recipe ideas
GOLO Waters
GOLO water can help further eliminate toxins
from your body and give you added energy.
The infused waters can also help alleviate any
cravings you may have while trying to eliminate
processed beverages.
How to make GOLO waters:
Add the ingredient you choose to a pitcher of
water. Allow to infuse for at least one hour. Keep
chilled in the refrigerator. If the flavor gets too
intense, simply add more water.
Lemon Slices Promotes detox and cleansing
Cucumber Acts as a mild diuretic and gives you energy
Cinnamon Promotes and assists with insulin and blood sugar control
GOLO Salad Dressing
1 cup Water
1/4 cup Apple Cider Vinegar
1 tbsp. Garlic Salt (to taste)
1/4 cup Olive Oil
Combine water and vinegar. Add the
garlic salt, adjusting to taste. Add 1/4
cup olive oil and shake or stir thoroughly.
Total Fuel Value: (20) for 2 tbsp.
Can I Have Snacks?
Snacks are an option on the 7 Day Kickstart. In fact, if
you are engaging in physical activity (GOLO Perfect 5 or
other exercise), you will need to eat more! For example: By
completing a GOLO Perfect 5 Spot Training workout for fifteen minutes, you will earn
40 Fit Points. Refer to the Smart Card for additional exercise point values.
Snacks should always consist of a protein food OR a protein combined with a carbo-
hydrate or vegetable. When you eat a carbohydrate alone you will spike your insulin
levels too quickly.
7 Day Kickstart 9
 One Week Shopping List Foods You Should Avoid
Protein Quantity Carbohydrates Quantity
Whether you are following the GOLO 7 Day Kickstart Plan to jumpstart your weight loss
Chicken/Turkey 11/4 lbs. Apple 4 medium or detox your body, avoiding certain foods is beneficial.
Salmon 11/4 lbs. Berries 2 lbs.
Processed Foods and Diet Foods
Shrimp 11/4 lbs. Lemons 2 You are detoxifying your body for a reason. Processed foods are
Tuna 12 oz. Melon 1 filled with chemicals and preservatives that are not beneficial
to your health and weight loss efforts.
Beef 1/2 lbs. Orange 1
With GOLO, you will be eating REAL wholesome
Eggs 1 dozen Grapefruit 2
whole foods that keep your insulin levels optimized
Yams 11/2 lbs. throughout the day and jumpstart your metabolism.
Choose foods that are as close to their natural
state as possible, such as fresh chicken or fish.
With GOLO you will not be eating foods like
Vegetables Fats packaged chicken strips, minute steaks,
fish sticks, or other mixes as these items
Asparagus 2 bunches Raw Nuts 8 oz.
will hinder your weight loss.
Broccoli 8 cups
Processed Beverages
Carrots 1 bunch
There is nothing good about soda and
Cauliflower 3 cups other processed drinks and they may
Cucumber 2 medium Other Staples (if needed) actually hinder your weight loss efforts.
You should eliminate all of the following:
Spinach 1 container Apple Cider Vinegar
Soda, diet soda, bottled juices, bottled
Onion 4 large Cinnamon Sticks teas, lemonade, sports drinks, vitamin
Tomato 1 large Olive Oil waters, and other processed drinks.
Garlic Salt Bread
Eliminating bread for this time will give
your digestive system a rest. Many people are sensitive, intolerant or allergic to wheat
or gluten and don’t know it. Today’s processed diets contain far too much wheat and
gluten, and most of these are heavily refined. By eliminating bread for a short time you
will become aware if wheat or gluten could be hampering your weight loss when you start
eating it again.
NOTE: Cheese / Diary
The above basic 7 Day Kickstart Menu (pages 6-7) quantities are for one adult and While diary has many health benefits, for some it
may vary according to the foods you choose to make for the week or to have as snacks. is harder to digest than other proteins, and could
be a potential food allergen for many people. While
For example: If you are plan to eat chicken or fish for breakfast, you won’t need as following the 7 Day Kickstart Plan we recommend
many eggs. you avoid dairy. You may begin to add dairy back
into your diet as you transition to the full list of
GOLO Metabolic Fuel Matrix foods.
10 7 Day Kickstart 7 Day Kickstart 11
7 Day
Kickstart
TM

superfuel meal plan

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