The Biblio 7-Day Jump-Start
The book's own starter plan (Chapter 17, pp. 228–236) — separate from your personalized playbook. The book's OWN 7-day jump-start, clean-out list, and shopping list — distinct from your personalized playbook. The book says: don't count calories/macros; eat God-created whole foods until satisfied. Two partial-fast weekdays are built in; rearrange to fit your life.
Daily drink routine
- Upon waking: 12–16 oz room-temperature water (± lemon), herbal tea, or Healing Leaves infusion
- Before lunch: (non-fast days) 8 oz water, a fermented drink (kombucha/ACV/kefir/kvass), herbal tea, or Healing Leaves infusion
- Before dinner: 8 oz water, herbal tea, or Healing Leaves infusion
Day 1
- Breakfast: Superfood Smoothie (milk/yogurt/kefir + raw honey + 2–3 raw pasture egg yolks optional + A2/whey protein + 1 cup fruit + vanilla)
- Lunch: Green Salad with Protein (mixed greens, tomato, avocado, carrot, cucumber, celery, red cabbage/pepper/onion, sprouts + 3 hard-boiled eggs or 4–8 oz chicken/salmon/steak; EVOO + ACV/lemon dressing)
- Dinner: Salmon Dinner — baked/grilled wild salmon, steamed broccoli, baked sweet potato w/ butter
- Snack: Macadamia nuts + raw cheese; one serving of fruit
Day 2
partial fast- Breakfast: Partial fast (no meal)
- Lunch: Partial fast (no meal)
- Dinner: Roasted Chicken Dinner — roasted organic chicken, cooked carrots/onions/peas, side green salad
- Snack: 4–6 oz organic whole-milk plain yogurt w/ fruit, raw honey, vanilla
Day 3
- Breakfast: Yogurt Bowl — 4–8 oz whole-milk plain yogurt w/ fruit, raw honey, vanilla + raw macadamia nuts
- Lunch: Green Salad with Protein (like Day 1)
- Dinner: Steak Dinner — red-meat steak (beef/buffalo/venison), steamed broccoli, baked sweet potato w/ butter
- Snack: Yogurt w/ fruit + raw honey
Day 4
- Breakfast: Eggs & Cereal — 2–3 soft-boiled/poached eggs + sprouted whole-grain cereal w/ yogurt
- Lunch: Green Salad with Protein
- Dinner: Grilled Chicken Dinner — grilled chicken breast, steamed veggies, cooked non-gluten whole grain w/ butter/ghee
- Snack: One raw apple w/ raw cheese
Day 5
partial fast- Breakfast: Partial fast (no meal)
- Lunch: Partial fast (no meal)
- Dinner: Soup & Sautéed Beef — chicken bone-broth soup w/ chicken + veg; sautéed beef w/ veg + organic brown rice
- Snack: Yogurt w/ fruit + raw honey
Day 6
- Breakfast: Eggs & Citrus — 2–3 eggs any style, one grapefruit/orange, handful of almonds
- Lunch: Green Salad with Protein
- Dinner: Roasted Chicken Dinner — roasted organic chicken, steamed vegetables, quinoa
- Snack: Yogurt w/ fruit + raw honey
Day 7
- Breakfast: Superfood Smoothie (like Day 1)
- Lunch: Green Salad with Protein
- Dinner: Fish Dinner — baked/grilled fish, steamed broccoli, whole-grain sourdough toast w/ butter
- Snack: Raw almonds, dates, and raw cheese
Don't forget to move: Walk at least 15 minutes (or more) every day, plus 2–3 days of strength training per week. If too much salad irritates digestion, swap to steamed vegetables; chew well and ease up on cabbage, peppers, and onions.
Clear out before you start (throw out / give away)
- Unclean meats (pork, shellfish, ultra-processed meats, hot dogs)
- Artificial sweeteners (Splenda, Equal)
- Ultra-processed & hydrogenated vegetable/seed oils (e.g. canola)
- Added sugar
- Processed white flour
- Artificial dyes
- Non-Biblio dairy (margarine, fat-free milk)
- Non-Biblio bread (white bread)
- Regular table salt
- Soda & sugary/"diet" drinks
- Ultra-processed snacks & sweets (chips, cookies)
Book's 7-day shopping list (buy organic when possible)
Produce
Lemons 2–3 · Mixed greens 2–3 bags · Tomatoes 6–8 · Avocados 3–4 · Carrots ~6–8 · Cucumbers 3–4 · Celery 1 bunch · Red cabbage 1 small head · Red peppers 2–3 · Red onions 1–2 · Sprouts 1 container · Broccoli 2–3 heads · Sweet potatoes 2 · Pineapple 1 · Peaches 3–4 · Berries 1–2 pints/bags · Grapefruit or oranges 2–3 · Apples 2–3 · Dates 8–10
Proteins
Choice of 15 eggs OR 20–40 oz chicken/steak/salmon (for salads) · Eggs ½ dozen · Wild salmon 8–10 oz · Fish of choice 8–10 oz · Chicken breasts ~1½ lb · Roast chicken pieces · Red-meat steak (beef/buffalo/venison) 1–1½ lb · Chicken bone broth 1 qt · Sautéed beef 1 lb
Dairy & Alternatives
Milk/yogurt/kefir for smoothies (A2/sheep/goat/almond/macadamia) 1 qt · Organic whole-milk plain yogurt 2–3 pints · Raw cheese 8 oz (A2 cow/goat/sheep/water buffalo)
Grains & Cereals
Sprouted whole-grain cereal 1 box · Non-gluten whole grains (quinoa/amaranth/millet/buckwheat) 1 lb · Whole-grain sourdough bread 1 loaf · Organic brown rice
Nuts & Seeds
Macadamia nuts ~8 oz · Raw almonds ~8 oz
Condiments & Spices
Raw honey · Maple syrup (Grade A dark) · Vanilla extract · EVOO · Apple cider vinegar · Sea salt · Mixed herbs & spices
Beverages
Herbal tea · Fermented beverages (kombucha/ACV drink/water kefir/kvass) 3–5 bottles
Miscellaneous
Butter, ghee, and/or coconut oil · Organic A2 or whey protein powder