Book Excerpt: The 7 Day Energy Surge

Read an excerpt from Jim Karas’ The 7 Day Energy Surge to check out a day-by-day breakdown of his plan to reinvigorate your routine. Click here to assess your daily energy levels. Click here to purchase your copy.

Posted on | By Jim Karas

Day 1

  • Upon waking, surprise your mate with a 2-minute back rub or, if single, give yourself a 2-minute scalp massage.
  • Put on your favorite energizing music in the morning.
  • Get up and immediately weigh yourself. Record your weight.
  • Write out and complete the statement: “A good day is when…”
  • Get 10 minutes of sun.
  • Schedule your annual physical.
  • Bring up your screensaver.
  • Follow the Day 1 Meal Plan, on the next page
  • Stop watching TV or working on your computer 2 hours before bedtime.
  • Put on soothing music 45 minutes before going to bed.
  • Before falling asleep, tell yourself that you are going to sleep, restore and rejuvenate.


Day 1 Meal Plan

1,204 Calories

In addition to the meals below, consume 3 cups of Bieler's Broth, 3+ cups of tea, and no more than 300 milligrams of caffeine in either tea or coffee after noon.

Breakfast

Greek Omelet (289 calories)


Ingredients
5 egg whites (75 calories)

1 ounce feta cheese (74 calories)

1 cup chopped spinach (8 calories)

1 cup chopped red pepper (26 calories)

1/2 cup chopped tomato (19 calories)

Salt and pepper

Cooking spray (7 calories)

1 slice whole wheat toast (80 calories)


Directions

Combine the egg whites, feta, spinach, red pepper, chopped tomato, and salt and pepper to taste. Coat the inside of a nonstick skillet with cooking spray and turn the heat to medium-high. Add the mixture. When the bottom side of the omelet is solid, flip or fold it over with a spatula and cook until the other side is done. Eat it with the toast.

Snack

Low-fat yogurt (100 calories)

Lunch

Grilled Turkey, Tomato, and Cheese Sandwich (301 calories)

Ingredients

Cooking spray (7 calories)

2 slices whole wheat toast (160 calories)

4 slices low-fat turkey (46 calories)

2 slices tomato (16 calories)

1 slice reduced-fat medium cheddar (60 calories)

3 pickle spears (12 calories)


Directions

Coat the inside of a nonstick skillet with cooking spray. Grill one side of each slice of whole wheat bread until light brown. Add the turkey, tomato, and cheese. Serve with the pickle spears alongside.

Snack    

Hard-boiled egg (90 calories)

Dinner  

Chicken Skewers (340 calories)

Ingredients

4 oz boneless, skinless chicken breast (192 calories)

1 cup seeded and sliced red pepper (26 calories)

1 cup sliced red onion (60 calories)

1 large zucchini, sliced (62 calories)

Salt and pepper

Directions
Prepare a grill or preheat the oven to 400°F. Cut the chicken, pepper, red onion, and zucchini into 1-inch pieces. Place on skewers, alternating all ingredients. Season with salt and pepper to taste and grill until chicken is cooked through.

Snack    

12 almonds (84 calories)

Day 2

  • Put on your favorite energizing music in the morning.
  • Get up and immediately weigh yourself. Record your weight.
  • Write and finish the statement, “A good day is when…”
  • Get 10 minutes of sun.
  • Schedule a date with your mate, or if single, book a massage.
  • Bring up your screensaver.
  • Call a friend.
  • Follow an exercise program. This exercise program should be performed 3 days a week on nonconsecutive days. During this 7-day plan, your scheduled exercise will occur on days 2, 4, and 6. If you need to change that to fit your schedule, that's fine, but keep in mind that the program is a full body workout, and therefore requires 48 hours of rest before you perform the routine again.
  • Follow the Day 2 Meal Plan on the following page.
  • Stop watching TV or working on your computer 2 hours before bedtime.
  • Put on soothing music 45 minutes before going to bed.
  • Before falling asleep, tell yourself that you are going to sleep, restore, and rejuvenate.

Day 2 Meal Plan

1,217 Calories

In addition to the meals below, consume 3 cups of Bieler's Broth, 3+ cups of tea, and no more than 300 milligrams of caffeine in either tea or coffee by noon.

Breakfast

Fruit and Yogurt (164 calories)


Ingredients

Low-fat yogurt (100 calories)

2 cups blueberries (64 calories)


Directions

Combine ingredients and serve.

Snack

1 Larabar (220 calories)

Lunch

Lettuce wraps (318 calories)


Ingredients
4 oz cooked boneless, skinless, chicken breast, sliced (192 calories)

1/2 cup chopped red onion (30 calories)

1/2 cup chopped tomato (19 calories)

1 oz feta cheese (74 calories)

2 lettuce leaves (3 calories)

Salt and pepper


Directions
Roll the cooked chicken, red onion, tomatoes, and feta in the lettuce leaves. Season with salt and pepper.

Snack    

1 pack oatmeal (100 calories)

Dinner  

Grilled Steak Salad (335 calories)

Ingredients

4 ounces filet mignon (232 calories)

3 cups mixed greens (24 calories)

1/2 cup chopped tomato (19 calories)

1/4 cup chopped red onion (15 calories)

2 tbsp red wine vinaigrette (45 calories)


Directions

Heat the grill. Grill the steak; slice. Combine the greens, tomatoes, and onion in a bowl. Top with the grilled steak slices and drizzle with the red wine vinaigrette.

Snack

1 string cheese (80 calories)

Day 3

  • Upon waking, tell your mate how you feel about him or her, or if single, say something kind to yourself.
  • Put on your favorite energizing music in the morning.
  • Get up and immediately weigh yourself. Record your weight.
  • Write and finish the statement, "A good day is when..."
  • Get 10 minutes of sun.
  • Bring up your screensaver.
  • Follow the Day 3 Meal Plan on the following page.
  • Stop watching TV or working on your computer 2 hours before bedtime.
  • Put on soothing music 45 minutes before going to bed.
  • Before falling asleep, tell yourself that you are going to sleep, restore, and rejuvenate.


Day 3 Meal Plan

1,195 calories

In addition to the meals below, consume 3 cups of Bieler's Broth, 3+ cups of tea, and no more than 300 milligrams of caffeine in either tea or coffee after noon.

Breakfast

Banana and Peanut Butter Oatmeal (300 calories)


Ingredients

1 packet plain instant oatmeal (100 calories)

1 medium banana, sliced (105 calories)

1 tbsp peanut butter (95 calories)


Directions

Mix the oatmeal, banana slices, and peanut butter, and microwave as directed on the package.

Snack

Low-fat yogurt (100 calories)

 

Lunch

Grilled Chicken Salad (400 calories)


Ingredients

3 cups mixed greens (24 calories)

4 oz cooked boneless, skinless chicken breast (192 calories)

1/2 cup chopped tomato (19 calories)

1 cup diced cucumber (14 calories)

1/4 cup chopped red onion (15 calories)

1 cup chopped red pepper (26 calories)

1 hard-boiled egg, sliced (90 calories)

Salt and pepper

2 tbsp balsamic vinegar (20 calories)


Directions

Combine the greens, cooked chicken, tomato, cucumber, onion, red pepper, and hard-boiled egg in a bowl. Season with salt and pepper, and drizzle with balsamic vinegar.

Snack

3 pieces rolled-up low-fat turkey with half sliced tomato and 1 tablespoon Dijon mustard (97 calories)

Dinner

Poached or Grilled Salmon (311 calories)


Ingredients

6 oz skinless salmon fillet (240 calories)

Salt and pepper

1 tbsp lemon juice (4 calories)

1 large zucchini (67 calories)


Directions

Place the salmon in an 8'' by 8'' baking dish. Sprinkle with salt and pepper. Add water to the dish. Cover and cook in the microwave on high for 8 minutes, or until the fish turns opaque throughout and flakes easily when tested with a fork. Alternatively, grill the fish. Sprinkle with the lemon juice. Slice the zucchini and steam it to desired doneness. Serve with the fish.

Snack

12 almonds (84 calories)

Day 4

  • Put on your favorite energizing music in the morning.
  • Get up and immediately weigh yourself. Record your weight:
  • At the end of your shower, turn the water down as cold as you can tolerate.
  • Write and finish the statement, "A good day is when..."
  • Get 10 minutes of sun.
  • Bring up your screensaver.
  • Call your buddy and schedule your weekend "fitness fest."
  • Follow your 7-Day exercise program
  • Follow the Day 4 Meal Plan on the following page.
  • Stop watching TV or working on your computer 2 hours before bedtime.
  • Put on soothing music 45 minutes before going to bed.
  •  Before falling asleep, tell yourself that you are going to sleep, restore, and rejuvenate.


Day 4 Meal Plan

1,240 calories

In addition to the meals below, consume 3 cups of Bieler's Broth, 3+ cups of tea, and no more than 300 milligrams of caffeine in either tea or coffee by noon.

Breakfast

Veggie Scrambled Eggs and Whole Wheat Toast (216 calories)


Ingredients
4 egg whites (60 calories)

1/2 cup chopped tomato (19 calories)

1 cup chopped red pepper (26 calories)

1 cup chopped broccoli florets (24 calories)

Cooking spray (7 calories)

1 slice whole wheat bread (80 calories)


Directions

Combine the egg whites, tomato, red pepper, and broccoli. Coat the inside of a nonstick skillet with cooking spray. Add the mixture to the skillet and cook over medium-high heat until done. Toast the slice of whole wheat bread and eat with the eggs.

Snack

1 Lärabar (220 calories)

Lunch

Greek Salad with Grilled Salmon (304 calories)


Ingredients

4 oz skinless poached salmon fillet (160 calories)

3 cups mixed greens (24 calories)

1 oz feta (74 calories)

1/2 cup diced cucumber (7 calories)

1/2 cup chopped tomato (19 calories)

2 tbsp balsamic vinegar (20 calories)


Directions

Grill the salmon until it is opaque throughout and flakes easily with a fork. Combine the greens, feta, cucumber, and tomato in a bowl. Top with the grilled salmon and drizzle with the balsamic vinegar.

Snack

1 medium-size apple (87 calories)

Dinner

Apple Balsamic Chicken (312 calories)


Ingredients

4 oz boneless, skinless chicken breast (192 calories)

1 cup diced apple (64 calories)

Salt and pepper

1/4 cup balsamic vinegar (40 calories)

2 cups steamed chopped spinach (16 calories)

Directions

Preheat the oven to 375°F. Place the chicken in a baking dish and top with the apple. Season with salt and pepper to taste, pour in the balsamic vinegar, and bake until the chicken is opaque throughout. Serve with the steamed spinach.

Snack

1 large stalk celery and 1 tbsp peanut butter (101 calories)

Day 5

  • Put on your favorite energizing music in the morning.
  • Get up and immediately weigh yourself. Record your weight:
  • Buy something novel for your mate for under $10. It may be a few flowers, a cute stuffed animal, or something playful, fun, and unexpected. Include a note.
  • Write and finish the statement, "A good day is when..."
  • Get 10 minutes of sun.
  • Bring up your screensaver.
  • Reread your "When I was lighter" card.
  • You may have to grocery shop again.
  • Stop watching TV or working on your computer 2 hours before bedtime.
  • Put on soothing music 45 minutes before going to bed.
  • Before falling asleep, tell yourself that you are going to sleep, restore, and rejuvenate.
  • Follow the Day 5 Meal Plan on the following page.


Day 5 Meal Plan

1,208 CALORIES

In addition to the meals below, consume 3 cups of Bieler's Broth, 3+ cups of tea, and no more than 300 milligrams of caffeine in either tea or coffee by noon.

Breakfast

Cottage Cheese and Fruit (275 calories)


Ingredients

1/2 cup 2% cottage cheese (90 calories)

1 medium-size banana (105 calories)

1 slice whole wheat toast (80 calories)

Directions

Combine the cottage cheese and sliced banana in a bowl. Serve with the whole wheat toast.

Snack

String cheese (80 calories)

Lunch

Club Monaco Sandwich (335 calories)


Ingredients

2 slices whole wheat toast (160 calories)

4 slices low-fat turkey (46 calories)

1 hard-boiled egg, sliced (90 calories)

2 lettuce leaves (3 calories)

3 tomato slices (24 calories)

1 tbsp Dijon mustard (4 calories)

2 pickle spears (8 calories)


Directions

Spread the mustard on the toast, and layer the turkey, egg slices, lettuce, and tomato slices on top and serve with the pickles on the side.

Snack

12 almonds (91 calories)

Dinner

Grilled Tuna with Veggies (326 calories)


Ingredients

6 oz grilled tuna steak (246 calories)

Salt and pepper

2 tbsp lemon juice (8 calories)

3 cups broccoli florets, chopped (72 calories)


Directions

Season the tuna with salt and pepper. Grill the tuna to your likeness and drizzle with the lemon juice. Steam the broccoli and serve with the tuna.

Snack

1 large stalk celery and 1 tbsp peanut butter (101 calories)

Day 6

  • Put on your favorite energizing music in the morning.
  • Get up and immediately weigh yourself. Record your weight.
  • Write and finish the statement, "A good day is when..."
  • Get 10 minutes of sun.
  • Bring up your screensaver.
  • Be sure to exercise with your weight loss buddy or have it planned for tomorrow.
  • Put on your skinny jeans.
  • You may have to grocery shop again.
  • Do the 7 day exercise program.
  • Follow the Day 6 Meal Plan on the following page.
  • Stop watching TV or working on your computer 2 hours before bedtime.
  • Put on soothing music 45 minutes before going to bed.
  • Before falling asleep, tell yourself that you are going to sleep, restore, and rejuvenate.

Day 6 Meal Plan

1,214 CALORIES

In addition to the meals below, consume 3 cups of Bieler's Broth, 3+ cups of tea, and no more than 300 milligrams of caffeine in either tea or coffee after noon.

Breakfast

Poached Eggs,Yogurt, and Toast (320 calories)


Ingredients

2 eggs (180 calories)

Salt and pepper

Low-fat yogurt (100 calories)

1/2 slice whole wheat toast (40 calories)


Directions

Bring 3 inches of water and the vinegar or lemon juice to a bare simmer in a small pot. Poach the eggs until the whites are set, about 3 minutes, and season with salt and pepper. Serve with the yogurt and toast.

Snack

String cheese (80 calories)

Lunch

Tuna Steak Salad (325 calories)


Ingredients

4 oz tuna steak (164 calories)

3 cups mixed greens (24 calories)

1/2 cup diced cucumber (7 calories)

1/2 cup chopped tomato (19 calories)

12 almonds (91 calories)

2 tbsp balsamic vinegar (20 calories)


Directions

Grill the tuna steak to desired doneness. Combine the greens, cucumber, tomato, and almonds in a bowl. Top with the tuna steak and drizzle with the balsamic vinegar.

Snack

1 packet oatmeal (100 calories)

Dinner

Shrimp Chili Fajitas (299 calories)

Ingredients
Cooking spray (7 calories)

4 oz cooked shrimp (112 calories)

1 cup sliced red pepper (26 calories)

1/4 cup tomato juice (10 calories)

1 tsp chili powder (8 calories)

1 tsp garlic powder (12 calories)

2 corn tortillas, warmed (120 calories)


Directions

Coat the inside of a large skillet with cooking spray. Add the shrimp and red pepper to a bowl. In a small cup, combine the tomato juice, chili powder, and garlic powder and stir to combine. Pour over the shrimp and toss well. Add to the pan and cook over medium-high heat until the shrimp are cooked through. Put the mixture into the warm tortillas and serve.

Snack

1 medium-size apple (87 calories)

Day 7

  • Have sex, but start with a few minutes of passionate kissing; if single, perform the stretching technique in bed.
  • Put on your favorite energizing music in the morning.
  • Get up and immediately weigh yourself. Record your weight.
  • Write and finish the statement, "A good day is when..."
  • Get 10 minutes of sun.
  • Bring up your screensaver.
  • If you didn't exercise with your buddy, make sure it happens today.
  • Put on your skinny jeans.
  • Recap your premium thoughts from the experience you've had while following this entire 7-day plan.
  • Spend 15 minutes with your spouse or family and have each person play his or her favorite song of the week while the others listen. Everyone gets a turn.
  • Follow the Day 7 Meal Plan beginning on the following page.
  • Stop watching TV or working on your computer 2 hours before bedtime.
  • Put on soothing music 45 minutes before going to bed.
  • Before falling asleep, tell yourself that you are going to sleep, restore, and rejuvenate.


Day 7 Meal Plan

1,218 calories

In addition to the meals below, consume 3 cups of Bieler's Broth, 3+ cups of tea, and no more than 300 milligrams of caffeine in either tea or coffee by noon.

Breakfast

Breakfast Burrito (291 calories)


Ingredients

Cooking spray (7 calories)

4 egg whites (60 calories)

1 cup sliced red pepper (26 calories)

1/2 cup chopped tomato (19 calories)

1 slice reduced-fat cheddar (60 calories)

2 corn tortillas (120 calories)


Directions

Coat the inside of a nonstick skillet with cooking spray. Mix the egg whites, pepper, and tomato in a bowl and add to the pan. Scramble until fully cooked. Cut the slice of cheese in half, place each piece on a tortilla, and serve with the scrambled eggs.

Snack

Low-fat yogurt (100 calories)

Lunch

Apple Almond Crunch Salad with Shrimp (320 calories)


Ingredients

Cooking spray (7 calories)

4 oz cooked shrimp (112 calories)

3 cups mixed greens (24 calories)

1 cup chopped cucumber (14 calories)

12 almonds (91 calories)

1 cup sliced apple (64 calories)

1/4 cup sliced red onion (15 calories)

2 tbsp balsamic vinegar (20 calories)


Directions

Coat the inside of a nonstick skillet with cooking spray. Saute the shrimp over medium heat until opaque throughout. Combine the greens, cucumber, almonds, sliced apple, red onion, and cooked shrimp in a bowl and serve.

Snack

1 large stalk celery and 1 tbsp peanut butter (101 calories)

Dinner

Lemon Chicken (296 calories)


Ingredients

5 oz boneless, skinless chicken breast (240 calories)

2 tbsp lemon juice (8 calories)

Salt and pepper

2 cups broccoli florets, chopped (48 calories)


Directions

Preheat the oven to 350°F. In a small ovenproof dish, place the chicken, drizzle with lemon juice, and season with salt and pepper. Bake for 30 minutes, or until cooked through and opaque. Steam the broccoli to desired doneness and serve with the chicken.

Snack

1/2 cup 2% cottage cheese (90 calories)

Article written by Jim Karas
Fitness Expert