5-Day KICKSTART Plan: “Cut Through the Noise: A Simple, Sustainable Plan for Real Results”

The start of a new year can be overwhelming. Everywhere you turn, there’s a flood of messages telling you that you need to completely reinvent yourself. Whether it’s the latest “New Year, New You” mantra, overpriced programs that promise quick fixes, or challenges that are impossible to maintain, the noise can be deafening. But here’s the truth: achieving lasting change doesn’t need to be complicated or costly.

If you're someone who's just starting out, looking for a fresh way to train, or simply seeking a reason to make your health a priority, I want to offer you a different approach—one that’s practical, achievable, and sustainable. No fluff. No gimmicks. Just a clear, simple plan to help you build strength, confidence, and momentum, day by day.

You don’t need to follow the latest trend or commit to something that feels impossible to stick with. You need something that works for your life—something realistic that helps you move forward with your health, without burnout or frustration. That’s exactly what this 5-day KICKSTART Plan is all about: giving you the tools and guidance to start strong, feel empowered, and set the foundation for lasting change.

Let’s make your health your number one job — because when you feel strong, confident, and ready to take on the world, everything else falls into place.

5-Day KICKSTART Plan to Feel Stronger, More Confident, and Ready to Tackle 2025

This 5-day plan will help you jumpstart your fitness and nutrition journey. It features a 5-day strength training program: Job 1 Overtime and a meal plan with balanced macronutrients to fuel your body, enhance recovery, and boost energy levels.

Job 1 Overtime

A 5-day split training program (available on BODi) with an emphasis on back, glutes and core. Each workout is 20 minutes plus an extra 10 minutes to intensify the burn and amp up your results.

Overall Meal Plan Breakdown for Each Day

• Protein: 130-140g

• Carbs: 125-145g

• Fats: 67-78g

• Calories: 2000

This meal plan is protein-focused, provides balanced macronutrients, and supports both muscle growth and fat loss while keeping calories at around 2000 per day. You can adjust the portion sizes or specific foods to fine-tune it to your exact preferences and calorie needs.

Day 1: Strength Session + Meal Plan

Glutes & Core (Job 1 Overtime): Prioritize your glutes and core for maximum effectiveness in minimal time. Then dive into overtime with a 10-min burnout that’ll push your limits and leave you feeling unstoppable.

Meal Plan

• Breakfast:
  Greek Yogurt Parfait: 1 cup plain Greek yogurt, 1/4 cup granola, 1/4 cup mixed berries, 1 tbsp chia seeds, and 1 tbsp honey.
  Protein: 25g | Carbs: 45g | Fats: 12g | Calories: 450

• Morning Snack:
  2 hard-boiled eggs and 1 small apple
  Protein: 14g | Carbs: 25g | Fats: 10g | Calories: 250

• Lunch:
  Grilled chicken breast (6 oz), quinoa (1/2 cup cooked), roasted veggies (broccoli, bell pepper, zucchini) with 1 tbsp olive oil
  Protein: 45g | Carbs: 35g | Fats: 20g | Calories: 500

• Afternoon Snack:
  1/4 cup almonds, 1 small orange
  Protein: 8g | Carbs: 25g | Fats: 18g | Calories: 250

• Dinner:
  Salmon (6 oz), roasted sweet potato (1 medium), mixed greens with olive oil dressing
  Protein: 35g | Carbs: 35g | Fats: 22g | Calories: 500

Total for Day 1:
Protein: 127g | Carbs: 145g | Fats: 68g | Calories: 2000

Day 2: Strength Session + Meal Plan

Back & Shoulders (Job 1 Overtime): A focused back and shoulders workout designed to sculpt and strengthen these key muscle groups efficiently and effectively.

Meal Plan

• Breakfast:
  Overnight Oats: 1/2 cup rolled oats, 1/2 cup almond milk, 1/4 cup Greek yogurt, 1 tbsp chia seeds, 1/4 cup blueberries, and 1 tbsp almond butter.
  Protein: 25g | Carbs: 40g | Fats: 15g | Calories: 450

• Morning Snack:
  Cottage cheese (1/2 cup), 1/4 cup sliced almonds, and 1 small apple
  Protein: 20g | Carbs: 25g | Fats: 15g | Calories: 300

• Lunch:
  Turkey breast (6 oz), mixed greens salad with 1/2 avocado, olive oil dressing, 1/2 cup cooked quinoa
  Protein: 40g | Carbs: 35g | Fats: 25g | Calories: 550

• Afternoon Snack:
  2 hard-boiled eggs, 1/2 cup carrot sticks
  Protein: 14g | Carbs: 15g | Fats: 10g | Calories: 250

• Dinner:
  Grilled shrimp (6 oz), brown rice (1/2 cup cooked), steamed asparagus
  Protein: 35g | Carbs: 35g | Fats: 18g | Calories: 450

Total for Day 2:
Protein: 134g | Carbs: 140g | Fats: 73g | Calories: 2000

Day 3: Strength Session + Meal Plan

Legs & Core (Job 1 Overtime): Targeted exercises to enhance the power and stability of your legs and core.

Meal Plan

• Breakfast:
  Chia Pudding: 3 tbsp chia seeds, 1/2 cup almond milk, 1/2 cup mixed berries, 1 tbsp almond butter, and 1 tsp honey.
  Protein: 20g | Carbs: 30g | Fats: 20g | Calories: 450

• Morning Snack:
  Greek yogurt (1 cup, plain), 1 tbsp flaxseeds, and 1/4 cup blueberries
  Protein: 20g | Carbs: 15g | Fats: 10g | Calories: 250

• Lunch:
  Grilled chicken (6 oz), roasted Brussels sprouts, 1/2 cup cooked quinoa, 1 tbsp olive oil
  Protein: 45g | Carbs: 35g | Fats: 20g | Calories: 500

• Afternoon Snack:
  1/4 cup almonds, 1 small orange
  Protein: 8g | Carbs: 25g | Fats: 18g | Calories: 250

• Dinner:
  Lean steak (6 oz), roasted sweet potato (1 medium), sautéed spinach (1 tbsp olive oil)
  Protein: 35g | Carbs: 35g | Fats: 18g | Calories: 550

Total for Day 3:
Protein: 133g | Carbs: 140g | Fats: 76g | Calories: 2000

Day 4: Strength Session + Meal Plan

Chest & Arms (Job 1 Overtime): Precise exercises designed to sculpt and strengthen your chest and arms. Enhance strength and definition in these key muscle groups.

• Breakfast:
  Savory Breakfast Bowl: 2 scrambled eggs, 1/2 avocado, 1/2 cup cooked quinoa, 1/4 cup salsa, and 1 tbsp olive oil for cooking.
  Protein: 24g | Carbs: 40g | Fats: 20g | Calories: 450

• Morning Snack:
  1/2 cup cottage cheese, 1 tbsp sunflower seeds, and 1/2 cup cucumber slices
  Protein: 20g | Carbs: 15g | Fats: 12g | Calories: 250

• Lunch:
  Grilled chicken breast (6 oz), mixed greens salad with olive oil dressing, 1/2 avocado
  Protein: 45g | Carbs: 20g | Fats: 25g | Calories: 500

• Afternoon Snack:
  2 hard-boiled eggs, 1 small orange
  Protein: 14g | Carbs: 25g | Fats: 10g | Calories: 250

• Dinner:
  Baked cod (6 oz), roasted sweet potato (1 medium), sautéed spinach with garlic and 1 tbsp olive oil
  Protein: 35g | Carbs: 35g | Fats: 14g | Calories: 550

Total for Day 4:
Protein: 138g | Carbs: 135g | Fats: 81g | Calories: 2000

Day 5: Strength Session + Meal Plan

Glutes & Back (Job 1 Overtime): Strategic exercises designed to bolster and strengthen your glutes and back.

Meal Plan

• Breakfast:
  Breakfast Tacos: 2 scrambled eggs, 2 small corn tortillas, 1/4 avocado, 1/4 cup salsa, and 1 tbsp olive oil for cooking.
  Protein: 22g | Carbs: 35g | Fats: 20g | Calories: 450

• Morning Snack:
  Greek yogurt (1 cup, plain), 1/4 cup mixed berries, 1 tbsp chia seeds
  Protein: 23g | Carbs: 25g | Fats: 10g | Calories: 300

• Lunch:
  Grilled turkey breast (6 oz), quinoa (1/2 cup cooked), mixed greens salad with olive oil dressing
  Protein: 45g | Carbs: 35g | Fats: 20g | Calories: 500

• Afternoon Snack:
  2 hard-boiled eggs, 1 small apple
  Protein: 14g | Carbs: 25g | Fats: 10g | Calories: 250

• Dinner:
  Grilled chicken breast (6 oz), roasted Brussels sprouts, mashed cauliflower (1 cup)
  Protein: 35g | Carbs: 20g | Fats: 18g | Calories: 550

Total for Day 5:
Protein: 139g | Carbs: 140g | Fats: 78g | Calories: 2000

Summary of Key Ingredients

• Proteins: Eggs, chicken breast, turkey breast, salmon, shrimp, lean steak, cod, Greek yogurt, cottage cheese

• Vegetables: Broccoli, Brussels sprouts, spinach, zucchini, bell peppers, carrots, asparagus, sweet potatoes, mixed greens, cucumber, kale (optional), garlic, cauliflower

• Fruits: Apples, bananas, blueberries, mixed berries, oranges, grapefruit, avocados, lemons

• Grains: Whole-grain bread, tortillas, rolled oats, quinoa, brown rice, granola

• Dairy/Non-dairy: Almond milk, butter, olive oil, sour cream or Greek yogurt (optional)

• Herbs/Spices: Black pepper, salt, cumin, paprika, chili powder, oregano, cayenne, fresh herbs

• Other: Salsa, honey, almond butter, peanut butter/sunflower butter (optional)

Grocery List

This grocery list will cover everything you need for the 5-day meal plan, ensuring you have all the ingredients for breakfasts, snacks, lunches, and dinners. It’s designed to be easy to follow and ensures you're eating a balanced variety of foods without repetitive meals. Happy shopping!

Proteins

• Eggs (approx. 18 eggs – for scrambling, boiling, and breakfast bowls)

• Chicken breast (about 30 oz / 6 oz per day for 5 days)

• Turkey breast (approx. 6 oz for Day 2 lunch)

• Salmon (6 oz for Day 1 dinner)

• Shrimp (6 oz for Day 2 dinner)

• Lean steak (6 oz for Day 3 dinner)

• Cod (6 oz for Day 4 dinner)

• Greek yogurt (5 cups plain, 1 cup per day)

• Cottage cheese (2 cups)

• Almonds (1/4 cup for snacks)

• Sunflower seeds (1/4 cup for snacks)

• Chia seeds (2 tbsp for smoothies, parfaits, and oats)

• Flaxseeds (2 tbsp for yogurt and smoothies)

Vegetables

• Broccoli (1 head or 2 cups for Day 1 lunch)

• Brussels sprouts (about 1 lb for Days 3 & 4 lunches/dinners)

• Spinach (1-2 bags fresh for scrambling, sautéing, and smoothies)

• Zucchini (2 medium for roasting, Day 1 lunch)

• Bell peppers (2 for roasting and salads)

• Carrots (1 bag for snacking)

• Asparagus (1 bunch for Day 2 dinner)

• Sweet potatoes (5 medium, for roasting and meals)

• Mixed greens (2 bags for salads)

• Cucumber (1 for snacks)

• Kale (for sautéing or salads – optional)

• Garlic (1 head for sautéing)

• Cauliflower (for mashed cauliflower, 1 head)

Fruits

• Apples (5 small for snacks)

• Bananas (2 for smoothies or snacks)

• Blueberries (fresh or frozen, 1-2 cups for smoothies, parfaits, and oats)

• Mixed berries (fresh or frozen, 1-2 cups for parfaits, yogurt, and smoothies)

• Oranges (2 small for snacks)

• Grapefruit (2 for breakfast)

• Avocados (4-5 for various meals and snacks)

• Lemon (1-2 for dressings or flavoring)

Grains & Carbs

• Whole-grain bread (1 loaf for toast, Day 1 breakfast)

• Whole wheat tortillas (for Day 5 breakfast tacos)

• Rolled oats (1/2 cup for overnight oats, Day 2 breakfast)

• Quinoa (1.5 cups cooked, 1/2 cup per day for 3 lunches)

• Brown rice (1.5 cups cooked, 1/2 cup per day for 3 dinners)

• Granola (1 small bag for parfaits, Day 1 breakfast)

• Corn tortillas (1 pack for Day 5 breakfast tacos)

Dairy & Non-Dairy Alternatives

• Almond milk (2-3 cups for overnight oats, chia pudding, smoothies)

• Butter (1/2 lb for cooking, toast, and breakfast)

• Olive oil (1 bottle for cooking, salads, and roasting)

• Sour cream or Greek yogurt (for breakfast tacos – optional)

Herbs & Spices

• Ground black pepper

• Salt

• Cumin (for breakfast tacos and savory meals)

• Paprika (for seasoning, optional)

• Chili powder (for seasoning, optional)

• Dried oregano (for seasoning, optional)

• Cayenne pepper (optional for spicing things up)

• Fresh herbs (optional: parsley, cilantro for garnishing)

Other

• Salsa (1 jar for breakfast tacos, Day 5)

• Honey (for yogurt and oats)

• Almond butter (1 small jar for chia pudding and oats)

• Sunflower butter or peanut butter (optional for chia pudding or smoothies)

As you embark on this 5-day KICKSTART plan, remember that lasting change is built through consistency, not perfection. Job 1 Overtime is a 5-day split training program that you can repeat as many times as you'd like. If you're loving the results after these first 5 days, go ahead and repeat the workouts and meal plan for another week — or multiple weeks in a row. By focusing on practical, sustainable workouts and balanced nutrition, you're setting yourself up for success. Take it one day at a time, and let each step build the strength and confidence you need to tackle 2025 with energy and resilience!