The 7-Day Kickstart includes a variety of whole foods including fruits, vegetables, nuts, seeds, and quality plant and animal protein.

Review the SK60® Foods List in the Food Guide to a list of approved foods and the foods we are temporarily excluding to accelerate your digestive tune up.

There are also notes on this page about specific foods.

The 7-Day Kickstart Meal Plan has been developed by our dietitians to improve your gut health and digestion, regulate your blood sugar, hormones, and metabolism, reduce inflammation, promote better sleep and energy, and help you lose weight.  

All of the SK60® recipes have been strategically designed to deliver balanced nutrition with quality protein, healthy fats, and efficient carbohydrates. The meals are plant-based (dairy-free, egg-free), gluten-free, soy-free, bean-free, grain-free, and sugar-free to accommodate all dietary preferences. 

We have removed many of the top allergens and known food triggers for digestive problems (gas, bloating, acid reflux) and menopause symptoms (hot flashes and sweats).

Refer to the recipe notes in this cookbook for ingredient substitutions, and review the 7-Day Kickstart FAQ page on the Skinny60® website for answers to the most common questions. 

The SK60® Meal Plan will help you fuel your body efficiently to maximize your results in one week. Nutrient-dense, high-fiber plant foods provide quality calories, contain compounds that optimize energy uptake and utilization, support better metabolic function and bowel regularity, and fill you up! 

The recipes all follow food combining principles to support better digestion. The program provides guidance for eating as an omnivore, pescatarian, vegetarian, or vegan. 

Use the SK60® Protein Evaluation to determine your protein needs. 

Then, review the protein content of the core recipes on the Meal Plan, and use the Protein Boosters sheet, Snacks list, and Foods list in the SK60® Food Guide to supplement the recipes with plant or animal protein to meet your protein quota each day. 

There are 22 strategic recipes included in this cookbook. We include 17 of the recipes in the Meal Plan, and provide 5 bonus recipes for snacks and drinks. The ingredients for all 22 recipes are included in the SK60® Shopping List. Add your protein boosters in the blank space at the bottom of the list. 

Enjoy the delicious recipes, and let the meal plan work its magic! 

Most of the SK60® recipes take between 15 and 30 minutes to prepare.

A couple of dinners take up to 45 minutes.

You will often be eating leftovers for lunch, which makes prep easier during the day.

Our recipes have clear step-by-step instructions and are very easy to make.

You do not need advanced cooking skills to complete the program, and the ingredients can be purchased at a regular grocery store.

You will need a blender to make the smoothies, soups, and sauces.

Food prep will be faster with a food processor. But, you do not need one.

Yes! The cooked meals and snacks can be prepped in advance and frozen.

Elements of the salads can be made in advance and then assembled right before eating.

Absolutely! Many participants do the program with their spouse.

The SK60® recipes are family-friendly, and many dishes are really popular with kids, so you can teach them healthy habits, too.

Should you choose to double the recipes, simply amend your shopping list.

For the best results, we recommend sticking to our strategic, dietitian-approved meal plan as much as possible.

But, if you need to eat out, you can do this easily using the guidelines in the Food Guide to enjoy alternate meals at home and eat out.

We provide further guidance for how to do this in the support emails.

Yes! Caffeine can rev up metabolism and promote weight loss and fat burning when consumed at appropriate times for your activity levels.

The SK60® dietitians recommend consuming caffeine strategically and in moderation to support better metabolism, sleep, and energy.

Consume a maximum of 1 cup of caffeinated coffee or tea per day in the morning or mid-morning for better body function.

We do not recommend consuming caffeine and other stimulants after 12PM for the best results.

The 7-Day Kickstart is not a “cleanse”.

But, you will get the best results if you refrain from consuming alcohol for the one week you choose to participate in the program.

The liver treats alcohol as a toxin, and stops all other functions until it has processed the alcohol and expelled it.

We produce less of the enzymes that digest alcohol as we age.

If you're going through perimenopause or menopause, alcohol is a known trigger food for menopause symptoms such as hot flashes and sweats.

If you have an event or wish to consume alcohol, we recommend consuming it during the day, rather than at night, to give your body time to digest it to support better sleep.

Not all salt is created equal.

The SK60® recipes utilize Celtic Sea Salt. But, you can use any high quality salt from the sea or land.

We use Celtic sea salt because it is rich in alkaline-forming minerals.
This high-quality natural salt helps to provide energy, replenish electrolytes, and aid digestion. This salt also tastes better than common table salt, and enhances the flavor of fruits and vegetables.

Yes! Fruit is loaded with nutrients, mineral-rich water, fiber, and antioxidants to support better health. The SK60® Meal Plan includes berries and a small amount of banana.

The SK60® dietitians recommend moderating your consumption of fruit to 2 servings (1 piece or 1/3 cup) per day.

Be mindful of your overall intake of natural sugar.

When eaten in huge quantities, fruit can cause blood sugar spikes. Fruit can also feed an overgrowth of hostile bacteria in people suffering from candida.

If you have diabetes, high blood sugar, weight loss goals, or suffer from candida or leaky gut, we recommend sticking with low sugar fruits such as grapefruit, berries, and kiwi.

We recommend consuming the high sugar fruits such as banana, pineapple, mango, and grapes sparingly.

The SK60® dietitians recommend consuming fruit with some raw nuts and seeds to help slow down the assimilation of the sugars to help regulate blood sugar and optimize your hormones for a sustained release of energy.

Read the Food Combining notes about the strategic timing of fruit consumption.

We temporarily remove grains and starchy vegetables such as potatoes and sweet potatoes during the 7-Day Kickstart simply to accelerate the digestive tune up, remove known trigger foods, and support better blood sugar and weight loss.

The SK60® dietitians recommend including some starchy foods to support better gut health outside of your time on the program.

We recommend consuming starchy foods for lunch to support better weight management and better fasting blood sugar.

The SK60® dietitians view beans as quality foods that can be part of a healthy diet.

Lentils, chickpeas, and other beans deliver high quality plant protein, complex carbohydrates (with loads of fiber and resistant starch), vitamins, minerals, and beneficial compounds that can support better heart health, brain health, and weight management.

We have only removed beans from the 7-Day Kickstart for the purposes of accelerating the digestive tune up.

They are also a known trigger food for digestive problems (gas, bloating) and menopause symptoms (hot flashes and sweats).

Unless you are a vegan with high protein needs (over 60g per day), we recommend avoiding beans during the 7-Day Kickstart to maximize your results and to give yourself the opportunity to determine whether beans are a trigger food for you.

The SK60® dietitians view whole grains as quality foods that can be part of a healthy diet.

We have temporarily removed grains during the 7-Day Kickstart for the purposes of accelerating the digestive tune up,  and to give you an opportunity to see if grains are trigger foods for you.

We have listed quinoa as a protein booster for vegans who have needs above 60 grams per day to meet their protein needs.

Quinoa delivers complete plant protein - all nine essential amino acids the body can't produce.

Unless you are a vegan with high protein needs, we do not recommend consuming grains during the 7-Day Kickstart.

The SK60® dietitians view oats as a quality food that can be part of a healthy diet.

Oats are not included in the 7-Day Kickstart for the purposes of accelerating the digestive tune up.

They can be more difficult to digest for some people, and can be a trigger food for hot flashes, sweats, and other menopause symptoms.

And, in order to adhere to food combining principles, oats (grains) do not combine well with fruit and/or most milks, which is how we typically eat them in society.

Poorly combined oats can cause fermentation in the gut, which impedes better digestion.

Outside of the 7-Day Kickstart, oats can be a wonderful food in a healthy diet once your digestion has improved.

Oats are nutrient dense grains that are relatively low in calories with fabulous health benefits. Delivering more protein than many other grains and efficient carbohydrates (including lots of fiber), oats help to help us feel full and promote regular bowel movements for better health.

With large amounts of beta-glucan (a type of soluble fiber), oats form a thick gel that slows down the absorption of glucose into the bloodstream to improve insulin sensitivity and help lower blood sugar levels. This magical fiber also feeds beneficial bacteria in the digestive tract to support better gut health.

Oats are also loaded in antioxidants, and rich in vitamins and minerals such as manganese, phosphorus, magnesium, iron, zinc, copper, folate, and other B vitamins; and also contain some calcium and potassium to help regulate blood pressure and cholesterol to promote heart health.

The SK60® dietitians do not recommend consuming protein powders while participating in the 7-Day Kickstart.

Most protein powders are made with isolates, and it is better to meet your protein needs with quality whole foods.

Whey Protein Powders: Dairy is not included on the program to support better digestion, so whey protein powder is not appropriate.

Plant Protein Powders: Most plant-based protein powder blends are made with pea or rice protein which can impede better digestion.

Food Combining for Smoothies: Whey protein, pea protein, and rice protein do not pair well with fruit for food combining purposes, and can cause fermentation in the gut which results in gas, bloating, and other digestive problems.

If you need to increase your protein intake and want to use protein powders, the best kind are pure-ground seed protein powders such as hemp protein powder (pure ground hemp seeds); chia powder (ground chia seeds); pumpkin seed powder (ground pumpkin seeds); sunflower seed powder (ground pumpkin seeds). These ground seeds are high quality whole sources of protein, and combine well with fruit in smoothies.

However, these ground seed powders are dense and potent, and should be added in small amounts or you may also experience digestive issues.

The flavor of your smoothie may also get funky.

A better approach is to use the protein booster suggestions in the Notes section of each recipe, and increase the protein quota of your recipes with those suggestions.

Sprout Living has a range of simple protein powders made from these seeds that are very good. Do not purchase their Epic Protein blends which are not SK60® compliant.

Navitas Organics has hemp and chia powder, and other superfood powders that are also very good.

But, again, these pure ground seed powders should be consumed in moderation. Too many nuts and seeds can cause digestive problems.

The SK60® Daily Routine includes fermented sauerkraut with lunch and dinner, and also with breakfast if you eat a a savory cooked breakfast.

If you are used to eating fermented foods, you can also enjoy sauerkraut at any other time during the day.

If you hate sauerkraut, you are not alone.

Fermented sauerkraut IS an acquired taste and is very tangy.

We don't want you to suffer.

You may hate one variety of sauerkraut but love a different brand. Many participants don't enjoy any sauerkraut, but really love fermented kimchi or fermented pickles.

You can find true fermented pickles (made without vinegar) in the fridge section of the health food store or grocer, and enjoy those with your meals.

You may find that consuming large amounts of kimchi (with the spices) may not agree with your system, which is why we recommend sauerkraut as the first option.

It is also great to mix things up, and do different fermented foods throughout the day.

We encourage you to find some fermented vegetables that you can enjoy to support better gut health and digestion.

The practice of consuming fermented foods each day really is a game changer for better health. (Unless you have a histamine intolerance, in which case, you will not be able to tolerate large amounts of fermented foods.)

We highly recommend consuming some kind of cultured vegetables with lunch and dinner to top up your stores of beneficial bacteria to support better digestion and gut health.

Read the SK60® Program Guide to learn about the benefits of fermented foods.

We love the taste of kombucha, but we do not recommend consuming it during the 7-Day Kickstart.

Most large-scale commercial kombucha is not truly fermented and does not contain probiotics.

Kombucha can cause digestive problems. If you suffer from candida or leaky gut (an overgrowth of yeast and hostile bacteria) we strongly advise against drinking kombucha as it It can create gas in the gut and feed candida.

A lot of large-batch commercial kombucha is basically glorified soda that contains added sugars and very little or no probiotics. And, even if it is a true fermented and activated beverage, it is impossible to know how many beneficial probiotics are contained in the bottle.

If you choose to consume kombucha, make your own using a healthy scoby; or go for very small-batch brands produced with integrity and no added sugars after the fermentation process. (Sugars are used to feed the scoby during fermentation.)

The SK60® dietitians recommend consuming fermented sauerkraut, kimchi, pickles, beet kvass, coconut water kefir, water kefir, and unsweetened plant-based yogurts for probiotic replenishment.

We know these options may not as much "fun" as a delicious kombucha, but your gut will love you more.

Read the section about kefir above.

The SK60® dietitians do not recommend consuming sparkling water during the 7-Day Kickstart to maximize the results of your digestive tune up.

If you consume bubbles, you’re more likely to be bubbly inside which can compromise your digestion.

Carbonated water can cause bloating, gas, and can irritate the digestive tract and cause flare ups of inflammatory conditions such as IBS.

Be careful of consuming large amounts of carbonated water as you could be taking in excessive sodium, calcium, and magnesium.

Carbonated water can also be dehydrating in some cases, and may induce hunger.

Bubbles may help you to feel “full” or be emotionally satisfying. But, when the bubbles go away, you can quickly get hungry again.

Guidance for choosing sparking water:

There are different kinds of commercial bubbly water, and they vary in processing methods, added compounds, and minerals. The result is waters that vary in quality, flavor, mouthfeel, and nutrition data.

All of the bubbly water options below contain no calories or sugar except for tonic water.

Outside of the 7-Day Kickstart, we recommend consuming natural sparkling mineral water with no added artificial carbonation.

We do not recommend consuming tonic water.

Watch out for sparkling water that contains added flavors and sugars or sugar substitutes. Products with “natural flavors” often contain chemicals that do not support better health.

Natural sparkling mineral water has naturally occurring carbonation from a spring or well, and is bottled at the source. Most of these naturally carbonated spring waters contain sodium, calcium, and sometimes magnesium. The mineral content (and therefore flavor) of sparkling water varies based on the source from which the spring water was bottled. Some manufacturers do add carbon dioxide to make their water more bubbly.

Seltzer Water is water that has been artificially carbonated by injecting carbon dioxide gas or CO2. However, seltzer does not typically contain added minerals. 

Soda Water is water that has been artificially carbonated by injecting carbon dioxide gas or CO2.

Club Soda is water that is artificially carbonated by injecting carbon dioxide gas or CO2 and mineral salts such as sodium bicarbonate, sodium chloride, potassium sulfate, and disodium phosphate to enhance the flavor. The amount of added minerals depends on the manufacturer. 

Tonic Water has been artificially carbonated, and also contains quinine (a compound from the bark of cinchona trees) to give it a bitter taste, and often contains high fructose corn syrup or other added sugars. The SK60® dietitians do not recommend consuming tonic water for better health.

Pumfu is listed as on the SK60® Protein Boosters cheat sheet as an option to boost the protein quota of the recipes on the Meal Plan.

Pumfu is a proprietary product available in the United States. It is a soy-free alternative to traditional tofu, and is made with pumpkin seeds and water. They make rich pumpkin milk, and then press it to remove the excess liquid and get a firm usable food.

This product is vegan, gluten-free, nut-free, and does not contain any additives.

Pumfu has the texture of firm tofu, and slices really well, fries up beautifully, and has an incredible  mild nutty flavor that takes on aromatics really well.

Protein Quote: One 4oz serving (half a standard block) yields 17 grams of protein.

How To Use It: Throw Pumfu it into stir-fries, stews, and curries, or fry it up with a small amount of oil until crispy, and use like croutons in salads. You can also eat it like popcorn as a snack. But, be mindful of eating it beyond a standard portion as the body can only absorb a maximum of 25 to 30 grams of protein per meal or snack. Taking in more protein than that in one sitting can irritate and overwhelm the body.

How To Find It: Use the product locator to find stores in your area. If you can't find it, ask your health food store to order it in. You can put the entire package in the freezer for up to 3 months. This product is a game changer, and will really help you meet your protein needs in a delicious, fun way.

NOTE: Only use the ORIGINAL variety. Some of the flavors are not SK60® Compliant.

DIY Recipe: If you live outside the United States OR want to save money and make your own Pumfu, WATCH THIS VIDEO to make your own. This is a recipe that members have used successfully. Once you have made the base recipe, season it using the tips below.

HOW TO COOK PUMFU

Here are two easy recipes to make Pumfu super tasty.

SIMPLE RECIPE

• 1 tablespoon (15ml) extra-virgin olive oil (or grapeseed oil)
• 1 (80oz/227g) block of Original Pumfu, cut into 1/2-inch cubes
• 1/2 teaspoon (3g) Herbamare seasoning or Celtic sea salt

1. In a large skillet over medium heat, warm the oil, and sauté the Pumfu for about a minute until evenly coated with the oil.
2. Gradually sprinkle the seasoning as you toss the Pumfu until evenly coated, and sauté for about 10 minutes, until lightly browned and crispy.

TASTY PUMFU

• 2 teaspoons (4g) nutritional yeast
• 1/2 teaspoon (3g) Herbamare seasoning or Celtic sea salt
• 1/2 teaspoon (2g) garlic powder
• 1/2 teaspoon (2g) onion powder
• 1 tablespoon (15ml) extra-virgin olive oil or grapeseed oil
• 1 (80oz/227g) block of Original Pumfu, cut into 1/2-inch cubes

1. In a small bowl, combine the nutritional yeast, Herbamare seasoning, garlic powder, and onion powder.
2. In a large skillet over medium heat, warm the oil, and sauté the Pumfu for about a minute until evenly coated with the oil.
3. Gradually sprinkle the seasoning mixture as you toss the Pumfu until evenly coated, and sauté for about 10 minutes, until lightly browned and crispy.

This fabulous seasoning is used in one SK60® Bell Pepper Kale Fry on the Meal Plan.

Herbamare seasoning is a proprietary blend of sea salt and herbs from Swiss naturopath A Vogel. 

You can find it at health food stores, some grocery stores, and from online retailers.

This natural seasoning is a fantastic way to add extra flavor to vegetables.

But, you do not have to purchase this to get great results with the 7-Day Kickstart. Substitute with 3/4 teaspoon (4.5g) of sea salt.

Some of the SK60® recipes use dates as a sweetener.

The SK60® dietitians recommend dates because of their superior nutrient profile.

Amped up with antioxidant compounds such as polyphenols, carotenoids and lignans, and loaded with fiber, dates combat microbes in the colon to support better digestive health, boost immunity, reduce inflammation, promote cell integrity, and improve hormone function. And, they deliver vitamin K and minerals such as potassium, calcium, magnesium, and phosphorus to support healthy, strong bones.

Dates also deliver a mild sweetness that supports base flavors beautifully. There are different varieties of dates, but Medjool dates have a sweeter taste and better texture than other varieties, and are widely available.

We recommend using fresh dates wherever possible as they are softer, are typically lower in histamine, and contain less preservatives.

Dried dates are harder, need to be soaked, and often contain sulfites that can cause adverse reactions such as stomach pains, bloating, diarrhea, skin irritations, an itching mouth or tongue, and respiratory symptoms such as sneezing or a runny nose.

If you experience these ailments, stop consuming dates, and see your doctor. If you cannot tolerate dates, are a diabetic, or have candida, read the substitution formula below in this section.

SOAK YOUR DATES FOR THE BEST TEXTURE

Dates can be difficult to incorporate, particularly in conventional blenders.

For the smoothest texture, soak your dates.

To soak the slow way: Pit and chop your dates and cover with filtered water. You could also soak in the base liquid for your recipe. Soak your dates for at least 30 minutes and up to 8 hours. Dates don’t contain anti-nutrients like nuts, seeds, and grains, and so you can utilize the soaking liquid to enhance sweetness and flavor, or drain the liquid and add the dates. (No need to rinse.)

To soak the quick way: Cover with boiling water for 10 minutes or do a quick-soak in the liquid for your recipe before blending.

THE SCOOP ON DATE SYRUP

We do not recommend using this convenience product as it removes much of the goodness of the date.

Date syrup is made by heating dates with water (which destroys the enzymes that aid in their digestion and some nutrients), then the mixture is blended and pressed through a filter/strainer which removes much of the fiber that slows down the assimilation of sugars, and then the strained mixture is evaporated to remove most of the water to create a concentrated nectar like maple syrup.

We do not recommend using date syrup during the program, and at other times, consuming sparingly in baked goods or other sweet treats.

Using date sugar (ground dried dates) is a better option.

We do not recommend consuming sugar substitutes (of any kind) during the 7-Day Kickstart as they can impede better health.

Erythritol, allulose, monk fruit, stevia, other non nutritive sweeteners, and blends made with these products may cause headaches, as well as digestive issues such as gas, bloating, cramping, and diarrhea.

Non nutritive sweeteners have also been linked to heart attacks and strokes in some studies.

Furthermore, sugar alcohols such as erythritol pull more water into the intestines and can destroy beneficial microbes that support better gut health.

Consult with your doctor as to which sweeteners are a responsible choice for you and your family during the program, and beyond.