Healthy Eating Plan Recipe Book

HEALTHY EATING plan
& recipe book
liezl jayne strydom

All recipes, eating plans, workout plans, information and content
in this book are the original creations of Liezl Jayne (Pty) Ltd and
Liezl Jayne Strydom and are copyrighted. All photographs, images
and designs have been created for The Beautiful Body Guide, Liezl
Jayne (Pty) Ltd and Liezl Jayne Strydom and are copyrighted. All
rights reserved. They cannot be used in any form for publishing
or any other commercial purposes without prior permission
from Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom. Any other
information or material available in this book is copyright, 2015 ©
Liezl Jayne (PTY) LTD, ALL RIGHTS RESERVED.
Therefore no part of this book and product may in any form or
by any electronic, mechanical, photocopying, recording, or any
other means be redistributed, reproduced, stored in a retrieval
system, shared or be broadcast, sold or transmitted without the
prior permission of the publisher, Liezl Jayne (Pty) Ltd.
© 2015 The Beautiful Body Guide
© 2015 Liezl Jayne (PTY) LTD, ALL RIGHTS RESERVED
The Beautiful Body Guide 2015
Liezl Jayne 2015
Credits:
Creator: Liezl Jayne Strydom
Content and information: Liezl Jayne Strydom
Recipes and eating plans: Liezl Jayne Strydom
Food & photography styling: Liezl Jayne Strydom, Ross Charnock
Photography: Ross Charnock
Photography for my go-to eating plan: Liezl Jayne Strydom
Layout and design: Jessica Charnock
Cover design: Rob Williams, Jessica Charnock
The Beautiful Body Guide - Nutrition & Healthy Eating Plan 3

The Beautiful Body Guide
Nutrition & Healthy

Eating Plan
for weight-loss
How to lose weight, shape up, and get the body you’ve
always dreamed of having - the healthy way.

Introduction:
What is The Beautiful Body Guide?
Before we dive into The Beautiful Body Guide, it’s important to understand what
it is and it’s purpose, so that you can achieve the results that you want.
The Beautiful Body Guide was created as a tool for

helping women to achieve their most beautiful bodies.
Achieving our most beautiful body is not about trying
to obtain one particular image. We as women are all
different and therefore come in different natural shapes
and sizes.
Achieving our most beautiful body is about using what

we have been given (our body) and making the most
of everything that we have (our natural body shape)
by taking care of ourselves through self love, healthy
eating and regular exercise - so that we can become our
most beautiful selves (outside AND inside).
The Beautiful Body Guide is authentic. It does

not promote fad diets or quick fixes. It is only
here to promote a healthy lifestyle, healthy
eating habits and continuous self love.

confident and comfortable in their bodies
The Beautiful Body Guide is NOT through healthy eating, physical exercise and
a fad diet, a quick fix, about through the way that we view ourselves.
one ideal image, promoting poor
body image, bland, boring or The Beautiful Body Guide is healthy,
judgmental. sustainable, about becoming and being
the best you possible, enjoyable and
fun, based on love (for self and others),
This book and guide is a result of the informative and supported by real
knowledge that I have gained from studying scientific facts.
nutrition, my personal experiences (my own
and women that I’ve worked with) and is also I’m not about promoting exclusionary or fad
based on factual scientific research. diets, but I am about promoting a healthier
and more balanced lifestyle that is affected
I (like so many women) have struggled by the food that we eat, what we drink, the
with my weight. I have tried every fad exercise that we do and even how much sleep
diet out there and after years of seeing we get.
no results from any of the diets, I
was more passionate than ever about By sharing the information found in The
creating a product that would bring Beautiful Body Guide, I am also not judging
the results that we as women want. anyone else’s approach to health, dieting,
fitness and weight-loss. We all have different
As I have helped women (previous clients, preferences and we are all allowed to inform
friends, family) to lose weight and get into our own opinions about these topics.
better shape over the years, I have realized
that what we as women want is something However, I do believe (after much trial-and-
very simple - we want to feel beautiful, error) that balance is best when it comes
confident and comfortable in our bodies. to achieving health, fitness and body goals.
Balance is sustainable and is generally the
And that’s why The Beautiful Body Guide safest approach to health long-term.
was created - to help women to feel beautiful,
The Beautiful Body Guide - 10

Nutrition
Day Kickstarter
& HealthyPlan
Eating Plan 04
If we are trying to achieve sustainable health
and body goals, it is very important that we
approach our goals in a sustainable way -
quick fixes are generally not sustainable
long term.
My intention with creating The Beautiful

Body Guide has been to share the knowledge
that I have gained from years of personal
study and trial-and-error, as well as on
factual scientific research that has been done
on the topics of health, nutrition, fitness,
weight-loss and mindset - so that I can help
women around the world to achieve their
health, fitness, weight and body goals.
The Beautiful Body Guide is

authentic. It does not promote
fad diets or quick fixes. It is
only here to promote a healthy
lifestyle, healthy eating habits
and continuous self love.

What is a nutrition &
healthy eating plan?
Before starting any type of diet or eating plan, it is important to understand WHAT you are getting
yourself into and HOW to do it so that you can achieve the results that you WANT!
This nutrition and healthy eating plan is here This guide is here to teach you the basics of
to help you achieve the results that you want - nutrition in an easy-to-understand way, so
to get your most beautiful body. that you can build a healthy and sustainable
lifestyle and diet. It is also here to help you
The guidelines in this book will help you to to ENJOY the process of achieving your
achieve your body, weight-loss and health health, body and weight-loss goals!
goals by providing information on how to
have a well balanced and healthy diet. The guidelines in this book will help
you to achieve your body, weight-
The recipes and meal ideas provided loss and health goals by providing
throughout this guide are full of healthy information on how to have a well
and essential nutrients that our bodies need balanced and healthy diet.
- they are examples of how healthy meals
can taste amazing.
This guide acts as an inspiration and

an example of what healthy food can
be like, both nutritious and delicious.

Why this nutrition &
healthy eating plan?
This eating plan has been specifically designed as a weight-loss tool for women. It has also been created
to act as an example of what everyday healthy eating can look like.
When you decide to follow any new way of It is never a good idea to follow a diet that
eating, it is very important to make sure that promotes the exclusion of any of the main
you are getting all of the nutrients that your food groups. It is also never a good idea
body requires - especially if you are trying to to follow any kind of starvation diet that
lose weight. This eating plan acts as a guide, to promises quick fixes to lose weight - our bodies
help you to make sure that you are getting all need food and calories every day to perform
of the vital nutrients that your body needs on normal everyday functions (to keep the heart,
a daily basis. brain and other organs functioning properly).
This eating plan has been carefully planned, This eating plan will help you to create
but is also flexible, and is here to help you to a varied and well balanced diet that can
achieve your health, weight-loss and body goals offer delicious, healthy meals - meals
in a manageable, sustainable way. that taste good, make you feel good
and that will help you to lose weight in
This eating plan is not a fad diet and a healthy, sustainable way.
does not promote the use of fad diets.
This eating plan promotes a balanced When you know how to make healthy food
diet for a balanced lifestyle - one that taste delicious then you don’t feel like you
includes consuming essential healthy are depriving yourself, and you actually
fats, good protein and whole carbs begin to enjoy eating healthy food.
every day. Healthy fats, good protein
and whole carbs are all essential for
weight-loss, body toning and long term
good health.

What is a
H E A L T H Y DIET?
A healthy diet promotes a way of eating that is made up of mostly whole
and unprocessed foods such as vegetables, fruits and leafy greens, nuts, seeds,
grains and legumes - as well as dairy, eggs, fish, seafood and meats.
Making the decision to follow a healthy diet or a healthier

lifestyle is a very personal decision - one that must be made
by yourself. Every person has the right to improve the state
of their health and the way they feel about themselves, by
following a healthier way of eating.
Some people make the decision to follow a healthier diet to improve

the way that they feel about themselves physically, emotionally or even
mentally - and other people may decide to pursue a healthier lifestyle
for personal health reasons, or even for spiritual, religious or other
reasons.
Whatever your reason is - the reason that you want to pursue

a healthier lifestyle - you have the right to create this life for
yourself. Creating a healthier life for yourself may include
eating healthy foods, exercising regularly, getting enough
sleep and drinking enough water.

However, when you make a decision to junk food, diet sodas, low-fat pastries and
follow a new way of eating (even a healthier sugar-free candy (all of which can be aimed
one), it is important to make sure that your at weight-loss). While following a healthy
body is getting all of the important nutrients diet or a weight-loss diet, it is important to
that it needs. While following a healthy diet focus on eating foods that are in their whole,
(especially one that is designed for weight- unprocessed forms (whole grains, legumes,
loss and toning), it is also important to make fresh vegetables, fresh fruits, raw nuts, seeds,
sure that you are eating a balanced diet that eggs, lean meats and fish).
contains healthy fats, whole carbs and good
sources of protein. It is always a good idea If you are trying to lose weight while following
to focus on eating whole foods (instead of a healthier diet, it is still important to remain
processed foods) such as whole grains, fresh mindful of calorie consumption (like with
vegetables, leafy greens, fresh fruit, legumes, any diet) because even foods such as legumes,
nuts and seeds. nuts, seeds, oils, meats, dairy and grains can
still be high calorically.
Keep in mind that just because
something is marketed at weight-loss While following a healthy diet
does not necessarily make it healthy or a weight-loss diet, it is
or good for us. For example, I can easily important to focus on eating
follow a weight-loss diet but still eat lots of foods that are in their whole,
processed foods such as white flours, diet unprocessed forms.

Meet the author
After more than 10 years of unsuccessful dieting, I was finally able to lose more than 30 lbs in just a
few short weeks - and completely reinvent the shape of my body.
Having had struggled with my weight most effective diet and workout methods for
for years, and continuously failing to fat-loss.
get the body that I wanted despite my
efforts, I decided to just figure it out I wanted to have a well balanced and
for myself. healthy, yet effective approach to
weight-loss. I wanted to get results
Having previously spent a lot of time and from my actions, and I wanted to
money on sessions with various personal help other women to get results too.
trainers, dieticians and nutritionists - and
trying almost every fad diet out there - without As I was studying weight-loss, I
seeing any results, I was completely frustrated began to identify some key steps
about the state of my body. that helped me to lose weight and
transform by own body - and so I
I have realized that the main reason none began to share these steps with other
of these coaches had been able to help me women, who started to see dramatic
was because they hadn’t been through it transformations of their own.
themselves. Most of them had never struggled
with their own weight and so they didn’t really So many women struggle to lose weight,
understand what it was like - and so I made a shape up and get the body that they have
decision to just figure it out for myself. That always dreamed of having. And often, it’s
was when I decided to study nutrition, health, just because they are making a few small
fitness and weight-loss myself. mistakes that can easily be corrected.
After becoming a certified nutritional therapist, An effective, healthy approach to weight-

I spent any available time researching health, loss may not be rocket science - BUT there
nutrition, weight-loss and exercise to find the is SO much bad advice and information out

there that is being shared with women I want you to achieve the results that you
every single day. It can feel completely desire, and I want achieving your body
overwhelming trying to sift to through goals to be easy for you.
of the information about weight-loss
that is out there, and to try to figure out
what is the truth.
I want you to achieve the
results that you desire, and
The reason that I can help you to
I want achieving your body
achieve your body goals is not because
goals to be easy for you.
I am super brilliant or super smart - it’s
because I have been through a similar
journey to yours.
And that’s why I created The Beautiful
The reason that I can help you to Body Guide - to bring everything that I
achieve your body goals is not have learned on my journey about shaping
because I am super brilliant or super up, losing weight and achieving body
smart - it’s because I have been goals together in any easy to use, easy to
through a similar journey to yours. understand, balanced, effective, healthy,
sustainable, result-oriented way.
I have spent a lot of time studying and
researching the topics of health, nutrition, I have a passion for helping women to
exercise and weight-loss to find methods achieve their most beautiful bodies
that bring the results that we as women through a healthy and sustainable
want - to achieve our most beautiful body. lifestyle.
I have tried many approaches to
achieving my own personal body goals I believe in helping women to get the results
and have failed more times than I can that they have always wanted, and I believe
count. But after trying every approach in promoting methods that are balanced,
out there, I was finally able to achieve safe and effective.
success by following a few basic steps. I
was finally able to lose more than 30 lbs, I truly believe that EVERY women CAN
and completely transform the shape of achieve her most beautiful body!
my body.
The Beautiful Body Guide - 10 Day Kickstarter Plan 18

A little bit about
Hey I’m Liezl Jayne. for themselves. I love to share the healthy
I’m the author of The Beautiful Body Guide recipes that I create on my blog so that other
and the blogger at www.liezljayne.com people can enjoy them too. I believe that
healthy food can taste absolutely amazing,
I’m a South African who enjoys being and I believe that when you know how to
outdoors in the sunshine, exploring big cities, make healthy food taste delicious then you
painting, sketching, photography, singing, don’t feel like you are depriving yourself.
song-writing and acting! I also love cooking,
baking and creating healthy recipes in the
For even more healthy recipes
kitchen, as well as fitness and blogging. I am
and health, fitness & lifestyle
very passionate about health and nutrition
tips you can visit my blog at
(because I have been through a long health
www.liezljayne.com
and weight journey myself), and I love to help
other women create healthier & happier lives

How do I use The Beautiful Body Guide?
The Beautiful Body Guide is a 3 part guide that will help you to achieve your
health, fitness, weight-loss and body goals - and your most beautiful body.
The Beautiful Body Nutrition & Healthy Eating Plan, The Beautiful Body
14 Day Eating Plan’s, The Beautiful Body Guide Exercise & Workout Plan
and The Beautiful Body Guide 10 Day Kickstarter Plan have been designed
to be used in conjunction with one another.
How to get started:

Days 1-10:
Start and complete The Beautiful Body Guide 10 Day Kickstarter Plan
Weeks 1-12:
Start and complete The Beautiful Body Nutrition & Healthy Eating Plan,
The Beautiful Body Guide 14 Day Eating Plan and The Beautiful Body
Guide Exercise & Workout Plan

Contents:
How do I use this healthy eating guide?
This nutrition & healthy eating plan has been designed in a way that will enable you to achieve
optimal results from The Beautiful Body Guide.
This program is here to help you

to achieve your health, weight-loss
and body goals successfully.
For this guide to be most effective and

easy-to-use, read through the sections
that have been highlighted in sequential
order and follow the eating guide as
recommended.
3 19 41
INTRODUCTION A little bit about Liezl What are the benefits of
WHAT IS THE Jayne healthy eating?
BEAUTIFUL BODY
GUIDE? 20 43
How do I use this The 6 essential nutrients for
9 healthy eating guide? weight-loss
WHAT IS A
NUTRITION & 20 48
HEALTHY EATING How to get started Meal building basics that you
PLAN? need to know
26
10 What results can I 50
WHY THIS expect from this guide? What are calories and how do
NUTRITION & they work?
HEALTHY EATING 30
PLAN? Why do I need to track 51
my progress? Low calorie vegetables that
12 you’ll love
WHAT IS A HEALTHY 31
DIET How do I track my 52
progress? How many calories should I be
16 eating every day?
MEET THE AUTHOR 34
Eating plan guidelines 60
Is calorie counting healthy?
37
Healthy eating vs. eating 62
for weight-loss - is there The Point System
a difference?

80 149 169
Healthy recipe collection Types of protein to avoid Why are whole grains
& example meals important for weight-loss?
150
125 Does eating fat make us 171
Top tips for cooking fat - or skinny? How to avoid added sugar
128 152 172

Appetite vs. hunger - What are the benefits of Sugars to avoid
what’s the difference? eating healthy fats?
173
129 155 Healthier sugars &
How does eating food What fats are healthy? sweeteners
help with weight-loss?
156 173
130 Fats to avoid The best fruits to sweeten
Are carbs good for
fat-loss? 159 175
How do we get our Top tips: easy ways to
133 omega-3’s? reduce your sugar intake
What are the best carbs
to eat? 162 177
Why are fruit & veg so How much water should we
137 important anyway? be drinking to lose weight?
Carbs to avoid
165 182
138 Do fruit & veg help with Your go-to eating plan
Why is protein important weight-loss?
for weight-loss? 183
167 My top 3 meals
146 How much fruit & veg do
What are the best sources we need to eat everyday? 189
of protein? My go-to pantry staples

190 210
Easy food prep ideas for How long does it take to
healthy meals burn off junk food?
194 213
Can I eat snacks if I’m 5 habits that will make
trying to lose weight? healthy eating easier than
ever
195
Top tips for healthy 214
snacking End note
196 215
Healthy snack ideas that How to stay in touch
you’ll love Thank you!
198 217
Suggested shopping list FAQ: frequently asked
questions
200
Eating out guidelines 248
Helpful tips & eating plan
202 instructions
Top tips: eating out
256
205 Terms of use for The
Top tips: eating with Beautiful Body Guide
family and friends
208
Measuring tips & tricks

What results can I expect
from using this guide?
It is important to understand that no one is going If you want to reach your goals and have
to give you your most beautiful body for looking increased body confidence then you must be
at The Beautiful Body Guide. No one is going willing to put time and effort into your entire
to grant a magic wish and give you your health, lifestyle. This lifestyle includes the food you
fitness, weight-loss and body goals in an instant. choose to eat, what you choose to drink, how
often you exercise, how much sleep you get
Health, fitness, weight-loss and body goals and even how you think about your approach
have to be worked for. If you want to achieve to this lifestyle.
these goals then you have to work for them -
nothing in life comes for free. I enjoy maintaining the health and wellbeing
of my body, and the topic of health is very
We must all work hard for everything important to me. I expect the women that I
we want in life, and that includes work with to have a similar attitude - in fact,
having a healthy body that we feel I am only willing to work with clients who are
confident in. 100% committed to their goals.

Be a part of the #beautifulbodymovement


So it’s up to you to make the decision to join achieving those goals. When we are committed
women all over the world who are changing to our goals and ourselves, then we are able to
their bodies and lives for the better! create discipline in our lives and consistently
practice that discipline every day.
Join real women all over

Rather than giving up when self doubt
the world who are changing
creeps in, use it as fuel to keep going. No one
their lives!
ever escapes resistance and so we’ve all got to
learn to deal with it.
I cannot make anyone achieve their body
goals, and I cannot make someone healthier, In order to achieve your health, fitness,
stronger or fitter. I can only offer advice and weight-loss or body goals, you need to
guidelines, make recommendations and share be committed to achieving those goals
information to the best of my knowledge on for yourself and for your life.
the topics of health, nutrition, weight-loss
and exercise.
» Are you committed to yourself ?
Any women that I work with have to put the » Are you committed to creating a body and
effort in to achieving their own goals, if they a life that you love?
choose to use the information and guidelines
» Are you committed to achieving your goals?
that I share with them.
» Are you 100% committed to this program?
If you wish to achieve the results that you seek
from this program then you must be committed Being committed to achieving your
to achieving your goals - every single day for goals is a choice that you must make
the duration of this program. Every single day for yourself, no one can make them
for 12 weeks. happen for you.
In order to achieve goals that we have set out Join real women all over the world who
for ourselves, we need to be committed to are changing their lives!

Why do I need to
track my progress?
Before beginning any new diet or exercise program, it is important to
measure your starting point. This is so that you can measure how far
you have come, and so that you can identify whether you are making
progress (to make sure what you are doing is working).
During your weight-loss journey, or while you are working

towards reaching new body goals, it is also important to keep
tracking your progress. Tracking weight-loss is very important for
self-motivation. I often find that when people do not track their
progress, they can often lose their motivation.
I would love to see your results & transformation!
Please tag me in your photos via social media @liezljayne -

use the hashtags #liezljayne and #beautifulbodymovement on
Instagram, Twitter and Facebook
You can also email your progress photos to me at

mail@liezljayne.com
How do I track my
progress?
There are many ways to measure and track
weight-loss, but I find that one of the most
effective ways is to use photographs. When you
take photographs, you can really see the progress
that you have made with your body.
I recommend to the women that I work your calendar) to take progress photo’s every
with that they take photos and weigh second week (every 14 days)
themselves, at the start of their journey
» Set your reminder for a day that you
as well as continuously throughout their
know you will probably have time to take
journey. There is no need to weigh
them (example: Sunday 7am)
yourself every single day (in fact I do not
recommend weighing yourself every day) » Wear the same clothes each time you take
but I do recommend weighing yourself your photos (ideally a crop top with shorts, a
every second week. bikini, or bra and underwear)
I also recommend to women that I work
» Take the photos at the same time of day
with that they take progress photo’s every
(example: Sunday 7am before breakfast)
second week (or every 14 days)
» Take the photos in the same place (example:
How to take your progress photos: bathroom mirror or bedroom mirror
» Take “before” or starting photos at the » Take a front view photo as well as a side
start of your journey (day 1) view photo (full length)
» Set reminders on your phone (or put it in » Take the photo from the same angle each time

» Have a natural, relaxed pose » Wear the same clothes each time you
(feet together, hands at your sides) weigh yourself
when you take your photos
» Weigh yourself at the same time of day
» Do not delete any of your (example: Sunday 7am before breakfast
starting or progress photos along
» Record your weight each time that you
your journey
weigh yourself
How to weigh yourself:
» Weigh yourself before starting

your journey (day 1)
» Set reminders on your phone

(or put it in your calendar) to
weigh yourself every second week
(every 14 days)
» Set your reminder for a day that

you know you will probably have
time to weigh yourself (example:
Sunday 7am)

eat i n g p l a n
g u i d eli n es
To get the best results from this program, it is
recommended that you follow The Point System
and eating plans as they have been laid out.
» The calorie guidelines per weight

group are only general recommendations
that you might like to use, your personal
calorie needs may differ. These guidelines
are only intended for short term use.
» For the best results, this eating plan should be

complemented with regular exercise, enough
water every day and enough sleep every night.
» This nutrition & healthy eating plan has

been designed to be paired with, and is well
complemented by The Beautiful Body Guide
14 Day Eating Plan’s, The Beautiful Body
Guide Exercise & Workout Plan as well as The
Beautiful Body Guide 10 Day Kickstarter Plan
- for the best results all of these guides should
be followed in conjunction with each other.
» Because this eating guide has been created to cater
to a broad spectrum of tastes and preferences, some
substitutions may need to be made if you do not wish
to eat a particular food item that has been laid out
in the eating plans or recipes provided. Please note
that all substitutions should offer the same amount
of points (or calories) as the options provided in
the eating plans. If you would like to make a food
substitution, it is recommended that you choose
another food item from the same category in The
Point System or from the food calorie list provided.
» Please note that you should be in

a healthy state before you follow any
advice, recipe or eating plan provided
in this guide. It is always a good idea
to consult with your doctor, GP, health
coach, personal dietician or medical
practitioner to see if a new eating plan
(including this one) is suitable for you
and your personal goals.

healthy eating vs. eating for weight-loss
THE ANSWER IS YES. sugars) then we won’t feel healthy or be healthy. These
foods only give us empty calories, meaning that they provide
Will eating a healthy diet make calories (usually lots) but they offer us no nutrients. And if
us lose weight? we count calories to lose weight but only eat junk food, then
The answer is NO. we might lose weight short term but we will not be helping
our bodies in the long run. This combination could lead to
Does eating a healthy diet have disastrous effects and we may be left worse off in the future.
anything to do with weight loss?
The answer is YES. The best way to lose weight is to be mindful of calories while
eating a healthy and well balanced diet. A well balanced
Eating “healthy” alone will not diet includes good carbs, healthy protein and healthy fats
make you skinny and it will - none of these are bad, they are all healthy. Trust me on
not make me skinny – because this, I’ve tried and tested every diet out there… and after
healthy food can contain just as more than a decade of dieting, I’ve realized that the best diet
many calories as junk food. Being is a balanced diet. A healthy diet includes good carbs such
mindful of calories however will as sweet potatoes, butternut, pumpkin, quinoa, brown rice,
make us lose weight (whether whole rolled oats, steel cut oats, fresh fruit, berries, vegetables
those calories are healthy or and leafy greens.
unhealthy). That being said, if we
only eat unhealthy food or eat too A healthy diet also includes healthy protein like lean cuts
much unhealthy food (fast food, of fillet steak, chicken, turkey, fish, salmon & trout, nuts
processed food, refined flours, like almonds and walnuts, seeds like pumpkin seeds & chia

The best way to lose weight is to be mindful of calories while
eating a healthy and well balanced diet.
seeds, legumes like chickpeas & black

beans and eggs. And don’t forget about
Tip
fats (you can forget about low-fat foods
though), fats are essential for good
health (and weight-loss). A healthy diet Avoid eating processed foods such
includes fats such as eggs (including the as refined white flours and sugars as
yolk), nuts such as macadamia nuts and much as possible. These foods can
walnuts, seeds like flax seeds, avocado, be high in calories but they offer
olives, coconut and cold-pressed oils little to no nutrients. These foods
like coconut oil, macadamia nut oil give us “empty calories”, meaning
and olive oil. that they have no nutritional value.
Tip
These foods are all examples of foods
that offer healthy calories - calories as
well as essential nutrients! Every meal The best weight-loss diet is a healthy,
should ideally be built up of good balanced, sustainable one. A
whole (unprocessed) carbs, healthy healthy and balanced diet includes
protein and healthy fats. Remain fresh vegetables, fruits, leafy greens,
mindful of calories while eating a whole grains, nuts, seeds, legumes,
healthy, balanced diet and you will healthy fats, eggs, fish and lean cuts
lose weight, feel good and be healthy. of meat.
What are the benefits
of healthy eating?
There are so many benefits of following a healthy diet, these are just a few of them…
Healthy eating…
- controls weight - improves ability to cope with stress
- kickstarts the metabolism - reduces risk of sickness and disease
- improves mood - improves heart health
- boosts and sustains energy levels - improves brain health
- reduces PMS symptoms - promotes healthy bones
- reduces junk food cravings - promotes healthy hair & nails
- improves longevity - improves health in general
- reduces stress levels - results in clearer, healthier skin

The 6 essential nutrients
for weight-loss
There are 6 main nutrients that our bodies need every day, and getting these nutrients every
day is essential to both our short term and long term health - as well as us being able to
lose weight.
The 6 basic nutrients are water, carbohydrates,

fats, protein, vitamins and minerals.
Carbohydrates, fats and protein are macronutrients

while vitamins and minerals are micronutrients.
Macronutrients (often referred to as “macros”) are

carbohydrates, protein and fats.
These 3 main food groups are all essential for good

health, and healthy weight loss. Macronutrients give
our bodies power, just like fuel gives a car power.
Macronutrients provide our bodies with the energy that
we need for completing everyday tasks and activities
such as walking, running, talking, laughing, working,
daily chores, hanging with friends & family…. and
everything else that we do!
Macronutrients are also the building blocks that we

need for normal body function (thinking, breathing
and the normal functioning of all of our organs) as
well as everyday growth.

We cannot live without the 6 basic nutrients - water, carbs, fats, protein,
vitamins and minerals are all equally important for our health, and for healthy
weight-loss.
Macronutrients contain micronutrients A lot of fad diets promote limiting or

(vitamins and minerals). Did you know that excluding one of these food groups for fast
our bodies are generating new cells every weight-loss results, but this is never a good
single day? We need macronutrients for this idea health wise.
process to happen every day! Remember that
if we are not growing then we are no longer If we cut certain macronutrients out of our
alive, and if something is no longer alive then diets, we are essentially depriving our bodies
it is dead. of important nutrients that our bodies need.
Removing food groups from ones diet can
We cannot live without the 3 main food result in fatigue, sickness and malnutrition.
groups, and each of the 3 food groups Many diseases are caused by poor nutrition
are equally important for our health. and unhealthy diets.

Fad diets will usually target carbs or fats and
label them as “bad”. But these low-carb,
zero-carb, low-fat or fat-free diets are not
balanced, healthy or sustainable long term.
These fad diets can also often cause low
energy levels, poor digestion, tiredness and
weak immune systems.
I t ’s i m p o r t a n t f o r u s t o e a t
carbs, fats and protein so
that we can lose weight in a
h e a l t h y, s u s t a i n a b l e w a y.
If you eat enough fresh fruits,

Often when people cut a certain food group
vegetables and leafy greens, as
out of their diets (such as carbs or fats) to lose
well as whole grains, raw nuts
weight, they quickly regain the weight back
& seeds and high quality meats
(that they previously lost) as soon as they
& eggs then you are probably
reintroduce that particular food back into
getting all of the vitamins and
their diet.
minerals that your body needs
from your diet.
There are two kinds of micronutrients that
we get from our macronutrients - these are
vitamins and minerals.
Simply put, micronutrients provide us with

what we can get in a vitamin supplement, but
micronutrients from food are so much better
than any kind of micronutrient from a pill.
They are far more effective.
Please note that taking a vitamin pill does not

make up for eating an unhealthy diet, or correct an
unhealthy diet.

Nutrition
Day Kickstarter
& HealthyPlan
Eating Plan 46
If you eat enough fresh fruits, vegetables and leafy greens, as well as
whole grains, raw nuts & seeds and high quality meats & eggs then
you are probably getting all of the vitamins and minerals that your
body needs from your diet. Micronutrients (vitamins and minerals)
are essential for long term health - as well as healthy skin, healthy
hair & nails, healthy organs and a normal functioning brain.
Each type of food (and each macronutrient) is made up of different

micronutrients. For example: eating fruit (carbs) will give you
different vitamins and minerals to eating meat like beef or chicken.
Some foods contain the same micronutrients, like how oranges
and strawberries are both high in vitamin C, but each specific food
contains a different combination of micronutrients - and not all
foods contain every micronutrient that we need either.
Beef for example is rich in many B vitamins and folate, while

chicken is rich in selenium as well as many B vitamins.
Oranges for example contain a lot of vitamin C, vitamin B1, folate,

calcium and potassium while strawberries are high in vitamins C,
manganese, biotin, potassium and vitamin B6.
That’s why it’s best to eat a balanced, varied diet which contains
healthy fats, healthy carbs and good protein!
There are many kinds of essential vitamins and minerals that we

can get from foods, and the best way to get them is by eating a varied
diet that is complemented by lots of fresh fruits and vegetables.

Meal building basics dessert or even a lot of fruit? A “sugar rush”
is usually caused by eating too much sugar
that you need to know or too many carbs without getting enough
fats and protein. Fats and protein help the
As a general rule, it’s always good to build each body to process sugars and carbohydrates in
meal so that it contains protein, healthy fats the body. Fibre also helps the body to process
and some carbs. All 3 food groups are equally carbs and sugars, that’s why it’s always best to
important for good health, sustained energy and eat whole grains instead of processed grains.
weight-loss.
So you see, eating a balanced diet (whole carbs
If you like to eat larger meals then it’s generally with good protein and healthy fats) is not only
a good idea to build your meals with a base of about staying fuller for longer after each meal
low calorie vegetables - or even whole grains. - it’s also about building a healthy body every
These will help to bulk up your meal. day, so that you can be your healthiest self and
feel great with sustained energy.
However, while the whole grains and low
calorie veggie will bulk up your meal initially
tip
(and fill you up), they will be digested by your
body quickly and will not keep you full for
hours after a meal. Carbs, fats and protein are all essential for
healthy weight-loss! It is never a good idea
It is the protein and fats that will keep to exclude one of these important food
you full for hours after a meal, because groups from a diet.
they take the longest to be digested by
tip
the body. Therefore it is a good to eat all 3
food groups together at each meal so that you
can have long lasting sustained energy and Eating healthy carbs such as vegetables
feel good throughout the day. And it’s not just and whole grains will help to fill you up
about feelings of fullness - all carbohydrates initially after a meal - but adding healthy
(even good carbs like veggies, fruit and whole fats and protein to a meal will help to
grains) are broken down in the body as a keep you full hours after eating a meal.
type of sugar called glucose. Have you ever A nourishing meal contains, healthy
experienced a “sugar rush” after eating sweets, fats, whole carbs and good protein.
Remember that combining healthy fats and
good protein with whole carbs will keep you
fuller for longer with longer lasting sustained
energy. A well balanced meal will provide
your body with the essential nutrients that
it needs for everyday health as well as long
term health.
Tip
A healthy, balanced diet boosts the
metabolism and promotes fat-loss! When
your body is getting all of the nutrients that it
needs (carbs, fats and protein) then it has the
potential to turn into a fat-burning machine.
The Beautiful
The Beautiful Body Body
GuideGuide - Nutrition
- Nutrition & Healthy
& Healthy Eating
Eating Plan Plan 49 49
What are calories and how
do they work?
Simply put, calories are fuel for the through eating while making sure that we are
body. A calorie is a measurement or a still getting the vital nutrients that our bodies
unit of energy. need. A very low-calorie diet increases the
risk of various health problems and is not
Our bodies rely on calories everyday for fuel, recommended.
so that it has energy for our cells. When our
cells have energy to use then our bodies are
able to function normally - meaning that our General rule: If we eat more
organs can work, we can move around, we calories than what we bur n,
can walk, we can run, we can laugh, we can then we can gain weight and
work and we can play. fat. If we bur n more calories
than what we eat, then we can
Calories are NOT bad, but body lose weight and fat.
weight does come down to a simple
equation of calories in versus
calories out. If we want to lose weight (lose body fat), we
need to reduce the number of calories that we
If we are wanting to lose weight, we still consume each day to create an energy deficit.
need to consume the vital nutrients (water, When the body has adapted to this deficit,
macronutrients and micronutrients) every day body fat can then be burned to supply the
to remain healthy. If our bodies do not get energy needs for daily activities, normal body
these basic nutrients, we can lose muscle and functioning and physical movement.
bone mass and may suffer from malnutrition.
Malnutrition can result in various health Basically, when we eat fewer calories than
problems. what our bodies need, our bodies are forced
to use excess fat stores to meet our energy
To lose weight in a healthy way, we need to requirements. Eating 1100 to 1800 calories per
reduce the number of calories that we consume day will help most women to lose weight safely,

depending on their current weight.
However, a very low calorie diet Low calorie vegetables
that you’ll love
(below 1000 calories) increases the
risk for health problems.
500 calories can be reduced very

Bulking up a meal with low-calorie vegetables
safely (for most women) each day
will help to keep you fuller for longer with longer
to create this deficit.
lasting sustained energy. Vegetables are high in
fibre, antioxidants, vitamins and minerals, and are
It takes a deficit of 3500 calories to
great for promoting healthy weight-loss!
lose about 1 pound per week.
500 calories x 7 days = 3500 Low calorie vegetables include…
calories = 1pound fat lost per week
Zucchini/ baby marrows
According to experts, reducing Cucumber
Carrots
calories consumption up to
Squash
750 calories a day can be safe Mushrooms
- but it’s vital that we are still Bell peppers
getting enough calories a day Broccoli
(for normal body functioning) Cauliflower
Cabbage
as well as the essential nutrients
Lettuce
that we need, and so it is
Baby spinach
generally recommended to Swiss chard
create a deficit of roughly 500 Kale
calories per day. Artichokes
Celery
Eggplant/ aubergine
Garlic
Leeks
Pumpkin
Bulking up a meal with
Radishes
low-calorie vegetables will
Spring onions
help to keep you fuller for Tomatoes
longer with longer lasting Watercress
sustained energy. Shallots
Arugula/ rocket
How many calories should
I be eating every day?
I’m going to be completely honest around the world give very different answers
with you - there is no real way to about calories and calorie counting to one
identify the exact amount of calories another.
a general group of women should be
eating every day to lose weight. But what I have found is that most of these
top health advisers agree on one thing - that
However, there are some safe the average women can safely lose weight
healthy eating guidelines that we while reducing the amount of calories
do have for weight-loss. that she consumes each day to between
1100 and 1800 calories (depending on her
I have spent many hours over the past current weight). And here is what I have
months and years scouring the internet for found with women that I have helped to lose
answers on calorie consumption, reading weight; most of them were able to safely lose
published health articles by doctors weight by eating between 1100 calories and
and scientists, as well as studying the 1800 calories per day.
guidelines and recommendations offered
by various health websites, governments So, how many calories should you be
and companies. consuming each day?
This is what I have found in my The amount of calories that you need to
studies: there is no “one size fits consume every day to lose weight can usually
all” when it comes to calories. be calculated by your current weight.
What I mean by this statement is that everyone

says something different. A lot of the top
doctors, scientists, dietitians and nutritionists

Current weight in lbs Current weight in kg’s Calories per day
100-122 lbs 45-55 kg’s 1100-1300 calories
122-155 lbs 55-70 kg’s 1200-1400 calories
155-188 lbs 70-85 kg’s 1300-1500 calories
188-220 lbs 85-100 kg’s 1400-1600 calories
220-265 lbs 100-120 kg’s 1500-1700 calories
265-330 lbs + 120-150 kg’s + 1600-1800 calories
These amounts may vary according to your gain) - because it’s difficult to follow a diet
natural build and bone structure, the amount that offers too few calories. For this reason it’s
of lean body mass (muscle mass) that you have usually recommended not to choose a calorie
on your body and your daily activity level. amount that is too low. It’s easier to follow
a diet that is not excessively low in calories
Your daily activity level can be determined - and sticking to this way of eating can lead
by if you would classify yourself as being an to exceptional results in body shape and size.
active or a sedentary person. If you would
classify yourself as being more sedentary or Remember that being consistent with your
more active than the average women of your diet is key to getting the results that you want
weight class, then your basic calorie needs to see!
may vary.
tip
tip I have found that most of the women that I
Consistency is key to achieving new body work with are generally happy to follow a diet
and weight goals! Following an extremely that provides between 1200-1600 calories
low calorie diet can lead to excessive food per day (to lose weight) - depending on their
binges in some cases (which can cause weight current weight and general activity level.

tip day and is not actively moving around.
Sedentary activities include sitting at
It’s generally easier to follow a calorie
a desk, sitting on a couch or sitting
diet when you are NOT focused on one
anywhere. Sedentary is the opposite of
specific number, for example “exactly
being active. Please note that if you sit
1200 calories per day”. It’s much easier
at a desk in an office all day or would
to follow a calorie diet that provides, for
classify yourself as sedentary (from the
example “roughly 1200-1300 calories per
above description), you should keep in
day” or “roughly 1100-1300 calories” per
mind that performing a workout once
day - depending on your general activity
a day does not necessarily mean that
level that day and how hungry you feel
you would be an active person. You can
that day. It’s never fun to get fixated on
workout once a day and still be classified
one specific number!
as sedentary for the rest of the day.
tip What does active mean?

When you know how to make healthy
food taste delicious then you don’t feel Being active means that most of the
deprived - and when you know how to day you are moving around and are not
create meals that are low in calories, sitting. Active activities include walking,
that provide a lot of energy and are also standing and running. Active examples
filling then healthy, sustainable weight- could include walking your dog, going
loss begins to feel like a walk in the park. for an evening walk, walking or riding a
bike to work or to the shops, chopping
and cooking food for dinner, or getting
What does sedentary up and moving around every hour

throughout the day.
mean? If you have a very active lifestyle or a
physically demanding job such as running
A sedentary person spends most of their around after children all day or packing
day being inactive. An example of this shelves and boxes then you are probably
would be someone that sits most of the an active person.

How many calories should I be
consuming everyday - according to my
general activity level?
Because there is no “one size fits all” for working out an amount of
calories that a general group of women should be consuming (as I
mentioned already), you really have to go about it on a trial-and-error
basis. While the recommendations provided in the above table will be
suitable for the average women of her size, it may not be suitable for
every women and her needs.
If you feel that you are losing weight too rapidly or too slowly (while
following the above recommendations) then you may need to increase
or decrease your calorie intake according to your activity level. For
example, if you feel that you are more active or sedentary than the
average women of your weight class then you may want to increase
or decrease your daily calories to suit your personal needs. You could
test this out by adding or subtracting 100-200 calories from your total
amount of calories consumed per day. Through my studies, research
and findings, I recommend that most women who wish to lose weight
can safely consume between 1100 and 1800 calories per day to lose
weight - according to their current weight class and general activity
level. Take note that severely restricting calories or following an eating
plan that offers below 1000 calories is generally not deemed safe for
most women.
Please note that you should always check with your medical doctor, GP, health
practitioner or personal dietician to see whether a low calorie diet is suitable for you
and your specific health needs, and to check whether you are consuming the right
amount calories each day to reach your health, fitness, weight-loss and body goals.

Do I need to change the amount of
calories that I consume each day as I
begin to lose weight?
As you begin to lose weight, you may need to reduce the amount
of calories that you consume each day slightly to complement your
new weight level. Reducing your daily calories slightly by100-200
calories may help you to prevent hitting a plateau in your weight-
loss journey.
For example, I may start my weight-loss journey at 165 lbs where I

consume 1400 calories a day to lose weight. After following a 1400
calorie diet consistently for a few weeks, I now weigh 130 lbs and
then reduce my calorie intake slightly to prevent hitting a plateau.
With my new current weight being 130 lbs, I decide to follow a
1200 calorie diet until I reach my final goal weight of 120 lbs.
If we are trying to lose weight we need to look
at how much fuel (food) we are putting into
our bodies and how much fuel we are burning
through everyday activities and exercise.

is calorie counting healthy?
Obsessive calorie counting is not Healthy or unhealthy, the calories
healthy and I do not recommend it, of a particular food can remain
but being mindful about our calorie the same. Therefore it is pointless
intake is very important if one of our following a healthy diet with the
personal health goals is weight-loss. intention to lose weight if we are not
mindful of our calorie intake.
It cannot be stressed enough, the calories
that we consume from any food will be the There are many healthy foods that are
same whether that food is made from healthy calorie dense and there are also many
or unhealthy ingredients. unhealthy foods that are very calorie dense.
For example: If I eat peanut butter, I can That being said, I do not support following
choose to eat peanut butter that has been a diet that is both low in calories and
made using peanuts that have been roasted at unhealthy - this may bring on the desired
a low temperature with added cold-pressed outcome of weight-loss short term but it
coconut oil, raw honey and Himalayan sea may also bring on many health problems.
salt - or I can choose to eat peanut butter It’s important to pursue long term health as
that has been made using peanuts roasted at well as weight-loss. It is therefore important
a (sometimes dangerously) high temperature to find a healthy diet that is supported by
with added canola oil (that is often rancid), being mindful about calories if one of our
refined white sugar and iodised table salt. health goals is to lose weight. If we are
Here in this example we can see that the trying to lose weight we need to look at how
first option is definitely the healthier option much fuel (food) we are putting into our
(the body will get nutrients and benefit from bodies and how much fuel we are burning
this option) while the second option is the through everyday activities and exercise.
unhealthier option (the body may not benefit
from this option and worst case scenario, may It is the only method of dieting that
be harmed) - but both options will contain guarantees weight loss.
roughly the exact same amount of calories!

THE POINT SYSTEM
What is The Point System?

The Point System is a fun approach to The aim of The Point System is to help you to
building a healthy and sustainable eating create a healthy, balanced diet that provides
plan for weight-loss - because it’s not fun all of the essential nutrients that your body
(or healthy) to count every single calorie needs - and to teach you about appropriate
that you eat. serving sizes.
While using The Point System, you will Here is a basic guideline of how
get will allocated points based on how many points you should be using for
many calories you decide to consume for each food group each day to get your
your health, weight-loss and body goals - basic calorie needs met:
based on your current weight and general
activity level.

THE POINT SYSTEM
Food 1100 cal 1200 cal 1300 cal 1400 cal 1500 cal 1600 cal 1700 cal 1800 cal
group
Veg & 2 2 2 2 2 2 2 2
greens
Fruit & 1 1 1 1 1 2 2 2
berries
Grains & 1 2 2 3 3 3 3 4
starch
Protein 4 4 5 5 6 6 6 6
Fats 2 2 2 2 2 2 3 3
Dairy 1 1 1 1 1 1 1 1
Total 11 12 13 14 15 16 17 18
points:
Calories per point

Food group Servings per point
(average)
Veg & greens 1 point = 3 serves 100 calories
Fruit & berries 1 point = 2 serves 100 calories
Grains & starch 1 point = 1 serve 100 calories
Protein 1 point = 1 serve 100 calories
Fats 1 point = 1 serve 100 calories
Dairy & alternatives 1 point = 1 serve 100 calories

THE POINT SYSTEM
Grains & starch

Food item Serving size
Potato 2/3 medium

Sweet potato 1 medium
Quinoa 1/2 cup cooked
Rolled oats (cooked) 1/2 cup cooked
Rolled oats (dry) 1/3 cup dry
Steel cut oats 3/4 cup cooked
Wild rice 3/4 cup cooked
Brown rice 1/2 cup cooked
White rice 1/2 cup cooked
Bulgar 3/4 cup cooked
Buckwheat 3/4 cup cooked
Millet 1/2 cup cooked
Gluten-free bread 1 slice average
100% Rye bread 1 slice average
Wholegrain bread 1 slice average
Wheat bread 1 slice average
Brown rice pasta 1/2 cup cooked
Gluten-free pasta 1/2 cup cooked
Wholegrain pasta 1/2 cup cooked
Wheat pasta 1/2 cup cooked
Corn on-the-cob 1 medium
Corn off-the-cob 3/4 cup cooked
Air popped popcorn 3 cups
Oil popped popcorn 2 cups
Un popped popcorn 1/8 cup
Corn tortilla 1 6-inch tortilla
Wheat tortilla 1 6 inch tortilla
Corn taco shell (baked not fried) 1 taco shell
1 serving = 1 point

THE POINT SYSTEM
Vegetables & leafy greens

Pumpkin 1 Cup diced

Zucchini 150G or 1 + 1/2 cups sliced
Cucumber 2 Cups sliced
Broccoli 100G
Cauliflower 100G
Butternut squash 1/2 Cup diced
Carrot 1 M or 1/2 cup chopped
Parsnip 1/3 Cup chopped
Green peas 1/4 Cup
Gem squash 1/2
Spaghetti squash 100G or 1 cup
Button mushroom 150G or 2 cups sliced
Portobello mushroom 150G or 1 + 1/2 cups sliced
Asparagus 10 Spears or 150g
Tomato 1 + 1/2
Cherry tomato 1 Cup
Bell pepper 100G
Onion 1/2 Cup
Eggplant 100G
Beetroot 1 M or 1/2 cup
Brussel sprout 80G
Kale 1 Cup shredded
Leafy greens:
Romaine Free
Spinach Free
Arugula/ rocket Free
Butter lettuce Free
Bok choy/ pak choi Free
3 vegetable servings = 1 point

THE POINT SYSTEM
please note
Serving sizes of certain vegetables may be quite
large due to the fact that most vegetables are very
low in calories. You may choose to halve the serving
size of a particular vegetable if you wish to.
Example: 1 cup sliced cucumber instead of 2 cups

sliced cucumber, or 50g broccoli instead of 100g.
Veggie tip: The recommended serving size of

all vegetables acts as a general guideline. You may
decide to eat slightly smaller serving sizes according
to your personal needs.
Top veggie tip: While you may decide to halve some

of the vegetable serving sizes when you customise
your eating plan, remember that eating veggies
everyday is very important for healthy weight-loss -
and for maintaining good health in general.

THE POINT SYSTEM
Protein: plant-based
Nuts & seeds:

Almonds 14
Cashew nuts 11
Peanuts 17
Macadamia nuts 5
Brazil nuts 3
Pistachio nuts 25
Pine nuts 5 tsp (1 + 1/2 Tbs)
Walnut halves 8
Pecan halves 10
Hazelnuts 11
Almond butter 1 Tbs
Cashew butter 1 Tbs
Macadamia butter 1 Tbs
Peanut butter 1 Tbs
Tahini 1 Tbs
Pumpkin seeds 5 tsp (1 + 1/2 Tbs)

Sunflower seeds 2 Tbs
Chia seeds 5 tsp (1 + 1/2 Tbs)
Flax seeds 2 Tbs
Sesame seeds 2 Tbs
Hemp seeds 5 tsp (1 + 1/2 Tbs)
Legumes:
Chickpea’s 1/3 cup cooked
Black beans 1/2 cup cooked
Butter/ lima beans 1/2 cup cooked
1 serving = 1 point
The Beautiful Body Guide - The Point System 67

THE POINT SYSTEM
more Protein: plant-based

Lentils 1/3 cup cooked

Kidney beans 1/2 cup cooked
Soy beans 1/3 cup cooked
Hummus 1/4 cup
Tofu (regular) 120g

Tofu (firm) 70g
Tofu (soft/ silken) 150g
Tofu (salted) 90g
Tofu (fried) 35g
Soy cheese 60g

Cashew nut cheese 40g
Coconut yoghurt (plain and unsweetened) 1 cup
Coconut yoghurt (flavored) 1/2 cup
Soy yoghurt 1/2 cup
Almond milk 1 + 2/3 cup
Cashew nut milk 1 + 2/3 cup
Coconut milk (light) 2/3 cup
Coconut milk (full fat) 1/6 cup
Soy milk (non fat) 1 + 1/3 cup
Soy milk (regular) 1 + 1/4 cup
1 serving = 1 point

THE POINT SYSTEM
Protein: animal-based
Fish & Seafood:

Hake 110g
Cod 120g
Tuna (canned in water) 80g drained
Tuna (fillet - bluefin) 55g
Tuna (fillet - yellowfin) 100g
Tuna (fillet - skipjack) 100g
Salmon (fillet) 70g
Salmon (smoked) 80g
Snoek 80g
Haddock 110g
Sole 80g
Herring (atlantic) 60g
Herring (pacific) 50g
Sardines (in oil) 50g
Prawns 100g
Shrimp 100g
Lobster 110g
Calamari 60g
Pollack 100g
Crab meat 100g
Clams 70g
Mussels 70g
Oysters 70g
Poultry (no skin):

Chicken breast 58g (1 x 2 oz)
Chicken breast (roasted) 50g
1 serving = 1 point

THE POINT SYSTEM
more Protein: animal-based

Chicken (thigh meat) 45g

Chicken drumstick 1/2 drumstick
Chicken wing 2/3 wing
Chicken sausage 50g
Turkey breast 60g (1 x 2 oz)
Turkey breast (roasted) 50g
Turkey leg 50g
Turkey sausage 50g
Duck 25g
Ostrich meat 70g
Ostrich (ground) 60g
Meat (trimmed fat):

Beef meat 0g
Beef steak 60g
Beef ground (lean) 30g
Beef patty (lean) 30g
Beef biltong/jerky 40g
Beef sausage 30g
Beef droewors 30g
Lamb leg (roasted) 40g
Lamb chop 30g meat
Lamb loin 30g
Lamb shoulder 40g
Venison 100g
Venison biltong/jerky 40g
Pork chop 50g meat
Pork loin 50g
1 serving = 1 point

THE POINT SYSTEM
more Protein: animal-based

Pork sausage 30g

Beef & pork sausage 30g
Ham 60g (2 0z)
Eggs (large) 1 large egg
Cream cheese 30g

Cream cheese (low fat) 50g
Feta cheese 40g
Cheddar cheese 25g
Gouda cheese 25g
Camembert 30g
Cottage cheese (nonfat) 130g
Cottage cheese (low fat) 120g
Cottage cheese 100g
Parmeson 25g
Swiss cheese 30g
Goats cheese 40g
1 serving = 1 point

THE POINT SYSTEM

THE POINT SYSTEM
Healthy fats
Olive oil 2 + 1/2 tsp

Coconut oil 2 + 1/2 tsp
Macadamia nut oil 2 + 1/2 tsp
Flax seed oil 2 + 1/2 tsp
Avocado 1/3
Olives 90g (20 olives)
Fresh coconut meat 1/3 cup
Coconut flakes (unsweetened) 1/4 cup
Desiccated coconut (unsweetened) 2 + 1/2 Tablespoons
Dairy butter 1 Tablespoon
Nuts & seeds:

Almonds 14
Cashew nuts 11
Peanuts 17
Macadamia nuts 5
Brazil nuts 3
Pistachio nuts 25
Pine nuts 5 tsp (1 + 1/2 Tbs)
Walnut halves 8
Pecan halves 10
Hazelnuts 11
Almond butter 1 Tbs

Cashew butter 1 Tbs
Macadamia butter 1 Tbs
Peanut butter 1 Tbs
Tahini 1 Tbs
1 serving = 1 point

THE POINT SYSTEM
more healthy fats

Pumpkin seeds 5 tsp (1 + 1/2 Tbs)

Sunflower seeds 2 Tbs
Chia seeds 5 tsp (1 + 1/2 Tbs)
Flax seeds 2 Tbs
Sesame seeds 2 Tbs
Hemp seeds 5 tsp (1 + 1/2 Tbs)

1 serving = 1 point

THE POINT SYSTEM
Fruit & berries

Banana 1/2 fruit

Apple 3/4 fruit
Orange 3/4 fruit
Naartjie 1 fruit
Clementine 1 fruit
Grapefruit 1/2 fruit
Blood orange 2/3 fruit
Pear 1/2 fruit
Peach 2/3 fruit
Plum 1 + 1/2 fruit
Mango 1/4 fruit or 1/2 cup
Papaya 3/4 cup
Watermelon 1 cup
Fresh medjool date 1 fruit
Blueberries 2/3 cup
Raspberries 3/4 cup
Blackberries 3/4 cup
Strawberries 1 cup sliced
Grapes 3/4 cup
Raisins 1/8 cup
Pineapple 2/3 cup chunks
Granadilla 2 or 3 fruit
Goji berries 1 Tbs
Cantaloupe melon 3/4 cup
Green melon 1/2 cup
Guava 1 fruit
Fig 1 fruit
2 serving = 1 point

THE POINT SYSTEM
Dairy & alternatives

Dairy milk (full cream) 2/3 cup

Dairy milk (skim) 1 + 1/3 cups
Dairy milk (2%) 3/4 cup
Dairy milk (1%) 1 cup
Dairy yogurt (fat free) 3/4 cup

Dairy yogurt (full cream) 2/3 cup
Dairy yogurt (double cream) 1/2 cup
Dairy kefir (low fat) 1 cup

Dairy kefir (full fat) 2/3 cup
Dairy butter 1 Tablespoon
Almond milk 1 + 2/3 cup

Cashew nut milk 1 + 2/3 cup
Coconut milk (light) 2/3 cup

Coconut milk (full fat) 1/6 cup
Soy milk (non fat) 1 + 1/3 cup

Soy milk (regular) 1 + 1/4 cup
Cream cheese 30g

Cream cheese (low fat) 50g
Feta cheese 40g
Cheddar cheese 25g
Gouda cheese 25g
1 serving = 1 point

THE POINT SYSTEM
more Dairy & alternatives

Camembert 30g
Cottage cheese (nonfat) 130g
Cottage cheese (low fat) 120g
Cottage cheese 100g
Parmeson 25g
Swiss cheese 30g
Goats cheese 40g
Soy cheese 60g
Cashew nut cheese 40g

Soy yoghurt 1/2 cup
1 serving = 1 point

THE POINT SYSTEM
Healthier sugar & sweeteners

Coconut sugar 1 teaspoon

Xylitol 2 teaspoons
100% pure maple syrup 1 teaspoon
Honey 1 teaspoon
Stevia Free
5 servings = 1 point
please note
It is not recommended to use an entire point (100 calories)
on sugars and sweeteners in a day - even if you are using
healthier, natural sweetener options.
Sugar tip: Try to consume only 1 or 2 servings (or less)

of natural sweeteners per day. For example: 1 teaspoon of
honey, or 2 teaspoons of xylitol.
Sugar tip: Make an effort to sweeten your foods (such

as oatmeal or smoothies) with fruit instead of sugars and
sweeteners. Sweeten your oatmeal or smoothies with banana,
berries, raisins or dates - or any other fruit that you love!

THE POINT SYSTEM
healthy food can be totally,
absolutely, insanely
delicious.
When you know how to make healthy food
taste amazing, you don’t feel like you’re
depriving yourself.
The truth is that there are healthier, better-tasting,

alternatives for any junk food that you might be craving
- and when you make the choice to eat these healthier
foods, your body starts to feel more incredible than ever.
Here are some healthy recipes that I’ve created using the
guidelines of The Point System.
Healthy recipe
collection:
Blueberry Smoothie Roasted Red Pepper, Sweet Potato &
Mushroom Soup
Raspberry Smoothie
Healthy Chicken Casserole
Chocolate & Banana Smoothie
Chicken & Sweet Potato Curry
Banana Yoghurt Smoothie
Healthy Spaghetti Bolognese
Blueberry & Chia Overnight Oats
Healthy Sweet Potato Fries
Banana, Almond & Chia Overnight Oats
How To Grill The Perfect Healthy Steak
The Best Classic Oatmeal
How To Grill Salmon
Healthy Chocolate Oatmeal
Healthy Steak & Sweet Potato Fries
Zucchini, Tomato & Mushroom Omelette
Grilled Salmon & Sweet Potato Fries
Walnut, Olive & Brown Rice Salad
The Easiest Gluten-free Bread
Roast Beetroot, Feta & Pumpkin Seed Salad
Healthy Banana & Oatmeal Pancakes
Egg & Avocado Salad
Skinny Banana Pancakes
Grilled Chicken & Avocado Salad
Healthy-Chocolate-For-One
Tossed Quinoa & Pine Nut Salad
Chickpea & Brown Rice Stir Fry
Chicken & Quinoa Stir Fry Made with love by Liezl Jayne
Instructions:
blueber ry smoothie Blend all ingredients together until smooth.

Serve chilled & enjoy!
Ingredients: ( s e r ve s o n e ) The Point System breakdown

The Point System breakdown
2/3 cup blueberries
1/2 medium banana 2/3 cup raspberries = 1/2 point fruit
1/3 medium avocado 1/2 medium banana = 1/2 point fruit
1/4 teaspoon cinnamon 1/3 medium avocado = 1 point fats
1/2 cup water (or as needed) M e a l t o t a l : 2 points (roughly 200 calories)
ice to taste
Instructions:
Blend all ingredients together until smooth.
Chocolate &
Serve chilled & enjoy! Banana Smoothie
The Point System breakdown Ingredients: ( s e r ve s o n e )
1 medium banana
2/3 cup blueberries = 1/2 point fruit
1/3 medium avocado
1/2 medium banana = 1/2 point fruit
2-4 teaspoons cacao powder (raw cocoa)
1/3 medium avocado = 1 point fats
1/4 teaspoon cinnamon
M e a l t o t a l : 2 points (roughly 200 calories)
1/2 - 3/4 cup water (or as needed)
ice to taste
Raspberry Smoothie Instructions:

Ingredients: ( s e r ve s o n e )
3/4 cup raspberries
1/2 medium banana The Point System breakdown
1/3 medium avocado
1/4 teaspoon cinnamon 1 medium banana = 1 point fruit
1/2 cup water (or as needed) 1/3 medium avocado = 1 point fats
ice to taste M e a l t o t a l : 2 points (roughly 200 calories)

banana Yogurt Smoothie
1 medium banana
2/3 cup full cream plain yogurt
1/4 cup water (or as needed)
ice to taste
Instructions:

2/3 cup yogurt = 1 point protein
1 medium banana = 1 point fruit
(or in a bowl), cover and soak in the fridge

Blueberry & Chia Overnight Oats overnight (or for about 8 hours). Serve
chilled in a bowl - or just eat out of the jar
with a spoon! O p t i o n a l : overnight oats
1/3 cup rolled oats (dry)
can easily be heated in a small pot on the
2/3 cup blueberries
stove for 2 minutes before serving.
2 teaspoons chia seeds
1 Tablespoon unsweetened nut butter
(almond, cashew or macadamia)
1/4 teaspoon cinnam==on 1/3 cup dry rolled oats = 1 point grains
1/2 cup water 2/3 cup blueberries = 1/2 point fruit
2 teaspoons chia seeds = 1/2 point protein
Instructions: 1 Tablespoon nut butter = 1 point protein
Mix all of the ingredients together in a jar M e a l t o t a l : 3 points (roughly 300 calories)

overnight (or for about 8 hours).
Banana, Almond & Chia Overnight Oats Serve chilled in a bowl - or just eat out of the
jar with a spoon!
O p t i o n a l : overnight oats can easily be
heated in a small pot on the stove for 2
1/2 medium banana (smashed)
minutes before serving.
14 raw almonds
2 teaspoons chia seeds
1/2 cup water 1/3 cup dry rolled oats = 1 point grains
1/2 medium banana = 1/2 point fruit
Instructions: 14 raw almonds = 1 point protein
Mix all of the ingredients together in a jar 2 teaspoons chia seeds = 1/2 point protein
(or in a bowl), cover and soak in the fridge M e a l t o t a l : 3 points (roughly 300 calories)
The Best Classic Suggested toppings

Option 1:
Oatmeal 2/3 cup blueberries
Ingredients: ( s e r ve s o n e ) Option 2:
1/3 cup rolled oats (dry) 1/2 banana (sliced)
1 teaspoon coconut oil (flat) 8 raw walnut halves
1/8 teaspoon cinnamon Option 3:
1 cup water (or as needed) 1 cup sliced strawberries
optional: 1 teaspoon xylitol, raw honey or 14 raw almonds
100% pure maple syrup

Instructions:
Bring the water and dry oats to a boil in a pot 1/3 cup dry rolled oats = 1 point grains
on the stove and simmer for 10-15 minutes, 1 teaspoon coconut oil = 1/2 point fats
stirring occasionally. Once cooked, stir in the Suggested toppings (per topping option):
coconut oil and cinnamon. Serve hot in a bowl 1/2 point fruit
with one of the suggested toppings above. 1 point protein
Eat & enjoy! M e a l t o t a l : 3 points (roughly 300 calories)

healthy chocolate oatmeal
1 teaspoon coconut oil (flat)
2-4 teaspoons cacao (raw cocoa)
1 cup water (or as needed)
optional: 1 teaspoon xylitol, raw honey or 100% pure maple syrup
Instructions:
Bring the water and dry oats to a boil in a pot on the stove and simmer for 10-15
minutes, stirring occasionally. Once cooked, stir in the coconut oil, cinnamon
and cacao powder. Serve hot in a bowl with one of the suggested toppings
above. Eat & enjoy!
Suggested toppings
Option 1:
2/3 cup blueberries
Option 2:
1/2 banana (sliced)
8 raw walnut halves

1/3 cup dry rolled oats = 1 point grains
1 teaspoon coconut oil = 1/2 point fats
Suggested toppings (per topping option):
1/2 point fruit
1 point protein
Instructions:
Zucchini, Tomato & Slice the zucchinis and mushrooms, halve
Mushroom Omelette the cherry tomatoes. Sauté the vegetables in
a pan with 1/2 teaspoon oil, herbs, sea salt
& cracked pepper. Heat a second pan on the
2 eggs
stove and add 1/2 teaspoon oil to it.
1 cup sliced zucchini
Whisk the eggs and pour into the pan, flip
1 cup cherry tomatoes
with a spatula when the first side is cooked.
1 cup sliced button mushrooms
Serve the cooked omelette on a plate and fill
1 teaspoon cooking oil
with the cooked veggies.
pinch Italian herbs or oregano
sea salt & cracked black pepper (to taste)
Serve with fresh basil or rocket (optional).
To s e r ve : fresh rocket or fresh basil
Eat & enjoy!
2 eggs = 2 point protein

3 x veg = 1 point veg
1 teaspoon oil = 1/2 point fats
M e a l t o t a l : 3.5 points (or roughly 350
calories)
Instructions:
Walnut, Olive & Slice the mushrooms & cucumber. Pit and halve
Brown Rice Salad the olives. Toss the cooked brown rice, olives
and walnuts with the chopped veggies, baby
spinach, fresh lemon juice, olive oil, sea salt and
cracked black pepper. Serve with fresh & enjoy!
8 raw walnut halves
10 pitted black olives
1/2 cup cooked brown rice The Point System breakdown
1 cup sliced button mushrooms
8 raw walnut halves = 1 point protein
1 cup sliced cucumber
10 olives = 1/2 point fats
handful baby spinach
1 teaspoon olive oil = 1/2 point fats
1 teaspoon olive oil
1/2 cup cooked brown rice = 1 point grains
squeeze of fresh lemon juice
Roast Beetroot, Feta
& Pumpkin Seed Salad
Ingredients: ( s e r ve s o n e ) The Point System breakdown
1 beetroot
40g feta cheese 40g feta cheese = 1 point dairy
1 + 1/2 Tablespoon pumpkin seeds 1 + 1/2 Tbs pumpkin seeds = 1 point protein
1 stick celery 1 teaspoon olive oil = 1/2 point fats
1 cup sliced button mushrooms 3 x veg = 1 point veg
M e a l t o t a l : 3.5 points ( roughly
350 calories)
1 teaspoon pure balsamic vinegar
Instructions:
Wrap the beetroot in foil and roast for 30
minutes (or until soft) in the oven (at 180
degrees C or 360 degrees F). The skin
should peel off easily once cooked. Slice the
celery, mushroom and roasted beetroot.
Toss the mushroom, celery, baby spinach
and pumpkin seeds with fresh lemon juice,
olive oil, sea salt and cracked black pepper.
Top the salad with beetroot slices, crumbled
feta cheese and balsamic vinegar.
Serve with fresh & enjoy!

Instructions:
Egg & Avocado Salad Boil the eggs in a pot of water on the stove
for 5-8 minutes. Slice the red bell pepper,
Ingredients: ( s e r ve s o n e ) cucumber and cherry tomatoes.
2 eggs Toss the chopped veggies, rocket and baby
1/3 avocado spinach with fresh lemon juice sea salt and
50g red bell pepper cracked black pepper. Top the salad with
1 cup sliced cucumber halved boiled eggs & avocado slices.
1 cup cherry tomatoes Serve with fresh & enjoy!
fresh rocket (optional) The Point System breakdown
sea salt & cracked black pepper (to taste) 2 boiled eggs = 2 points protein
1/3 avocado = 1 point fats

Grilled Chicken &
Av o c a d o S a l a d
100g chicken breast (skinless)
1/3 avocado
1 stick celery
1 cup sliced cucumber
1 cup cherry tomatoes
1 teaspoon balsamic vinegar
Instructions:
Grill the chicken breast with 1 teaspoon oil, fresh lemon
juice, sea salt & cracked black pepper. Slice the celery,
cucumber and cherry tomatoes. Toss the chopped veggies
and baby spinach with fresh lemon juice sea salt and
cracked black pepper. Top the salad with grilled chicken
breast slices & avocado, and drizzle with balsamic vinegar.
Serve with fresh & enjoy!
100g chicken breast = 2 points protein

M e a l t o t a l : 4.5 points (or roughly 450 calories)

Instructions:
Tossed Quinoa & Toss the quinoa, pine nuts and raisins with
Pine Nut Salad olive oil, fresh lemon juice, chopped parsley,
sliced avocado, sea salt and cracked black
pepper. Serve with fresh & enjoy!
1/2 cup cooked quinoa
1 + 1/2 Tablespoons pine nuts
1/8 cup raisins
1/2 cup cooked quinoa = 1 point grains
1/3 avocado
1 + 1/2 Tbs pine nuts = 1 point protein
2 Tablespoons fresh parsley (chopped)
1/8 cup raisins = 1/2 point fruit
Chickpea & Brown Instructions:

Chop the onion and sauté in a pan with oil
Rice Stir Fry until caramelised. Slice the eggplant, zucchini
and mushroom and add to the pan. When
Ingredients: ( s e r ve s o n e ) the veggies are almost fully cooked, add the
1/3 cup cooked chickpeas chickpeas and brown rice to the pan. Flavor
1/2 cup cooked brown rice with chopped parsley, fresh lemon juice, sea salt
1/8 - 1/4 onion and cracked black pepper.
50g eggplant/ aubergine Serve hot & enjoy!
1 cup sliced mushrooms The Point System breakdown
2 Tablespoons fresh parsley (chopped)
1/3 cup cooked chickpeas = 1 point protein
1/2 cup cooked brown rice = 1 point grains
Meal total: 3.5 points (roughly 350 calories)

chicken & qu inoa stir Fry
100g chicken breast (skinless)
1/2 cup cooked quinoa
1/8 - 1/4 onion
50g red bell pepper
50 - 100g broccoli
2 Tablespoons fresh cilantro (chopped)
Instructions:
Chop the onion and sauté in a pan with oil until caramelised.
Slice the chicken breast into strips and add to the pan.
When the chicken is almost cooked, add the sliced veggies to the pan.
When the veggies are almost cooked, add quinoa to the pan.
Flavor the stir fry with chopped cilantro, fresh lemon juice, sea salt and cracked
black pepper. Serve hot & enjoy!
100g chicken breast = 2 points protein

1/2 cup cooked quinoa = 1 point grains
M e a l t o t a l : 4.5 points (or roughly 450 calories)

Roasted Red Pepper,
Sweet Potato &
Mushroom Soup
Ingredients: ( s e r ve s fo u r ) The Point System
4 medium sweet potatoes (peeled) breakdown
4 cups sliced red bell pepper
4 cups sliced button mushrooms 1 medium sweet potato = 1
4 medium carrots point starch
1/4 onion 3 x veg = 1 point veg
1 teaspoon Italian herbs or oregano Meal total (per serving):
2 Tablespoons fresh parsley (chopped) 2 points (or roughly 200
sea salt & cracked black pepper (to taste) calories)
4 cups water (or as needed)
Instructions:
Chop the onion and sauté in a soup pot with oil until caramelised. Peel the carrots and sweet
potatoes. Wrap the sweet potatoes & sliced bell peppers in foil and roast in the oven for 40-60
minutes (at 180 degrees C/ 360 degrees F). Add the chopped carrots and mushrooms to the
soup pot with the water, herbs, parsley, sea salt & cracked pepper. Bring the soup to a boil and
then simmer for about 60 minutes. When the sweet potatoes and red peppers are ready, add
them to the soup pot and simmer for another 10-20 minutes. Pour the soup into a blender
when cool enough to handle (may need to blend soup in parts if blender is small) and blend
soup until smooth. Place back in the pot and back on the stove for a few minutes to heat up
again if needed. Serve hot and enjoy!
Healthy Chicken Add the chopped vegetables and potatoes to a
casserole dish with the pan fried chicken and
Casserole onion. Mix the water, lemon juice, tomato
paste, rice flour, sea salt & cracked pepper
Ingredients: ( s e r ve s f o u r ) (so that there are no lumps) and then pour
4 x 100g chicken breasts (skinless) over the casserole. Add the fresh rosemary
3 medium potatoes (peeled) and thyme.Cover the casserole pot with a lid
2-4 sticks celery and place it in the oven, and bake for 2 hours
4 cups sliced button mushrooms (gently stirring occasionally).
4 medium carrots Serve each portion with 1/2 cup cooked
1/4 onion brown rice.Eat and enjoy!
2 sprigs fresh rosemary
2 sprigs fresh thyme
2 Tablespoons pure tomato paste 100g chicken breast = 2 points protein
juice from 1 lemon 2/3 medium potato = 1 point starch
sea salt & cracked black pepper (to taste) 3 x veg = 1 point veg
1/2 - 1 cup water (or as needed) 1/2 cup cooked brown rice = 1 point grains
1 Tablespoon brown rice or oat flour
Meal total (per serving): 5 points (or roughly
500 calories)
To serve:
1/2 cup cooked brown rice (per serving)
Instructions:
Preheat the oven to 160 degrees C/ 320
degrees F. Chop the onion and sauté in a
pan with oil until caramelised.
Add the chicken breast to the pan with the
onion, season with sea salt & pepper, and
pan fry for about 10 minutes until browned.
Peel the carrots and potatoes, and chop all
of the vegetables.
Chicken & Sweet
Potato Curry
Ingredients: ( s e r ve s f o u r ) tomatoes and add to the pot. Add the lemon
4 x 100g chicken breasts (skinless) juice, water, tomato paste, chopped cilantro
4 medium sweet potatoes (peeled) curry powder, ginger, turmeric, garlic,
2 cups cherry tomatoes cumin, cinnamon, cloves, sea salt & cracked
1 onion black pepper to the pot and stir well. Slice the
1 teaspoon cooking oil chicken breast into pieces, and peel and chop
4 Tablespoons pure tomato paste the potatoes into quarters. Add the chicken
juice from 1 lemon and potatoes to the curry. Simmer the curry
2 Tablespoons fresh cilantro (chopped) on the stove for 40-60 minutes and cover with
2 teaspoons curry powder a lid, stirring occasionally.
1 teaspoon ginger
1 teaspoon turmeric Serve each portion with 1/2 cup cooked
1/2 teaspoon garlic (or to taste) basmati rice, and garnish with fresh cilantro
1/2 teaspoon cumin (optional). Eat and enjoy!
1/4 teaspoon cloves
1-1+1/2 cup water (or as needed)

To serve:
1/2 cup cooked brown or white basmati 100g chicken breast = 2 points protein
rice (per serving) 2/3 medium potato = 1 point starch
1/2 cup cooked basmati rice = 1 point grains
Instructions:
Chop the onion and sauté in a pot with Meal total (per serving): 4 points (or
oil until caramelised. Chop the cherry roughly 400 calories)
Healthy Spaghetti consistently. Serve each portion with
1/2 cup cooked brown rice spaghetti or
Bolognese gluten-free spaghetti, and fresh parsley
or basil (optional).
Ingredients: ( s e r ve s f o u r ) Eat and enjoy!
240g extra lean (or lean) ground beef
2 cups cherry tomatoes
2 cups sliced mushrooms
1/4 - 1/2 onion
2 - 4 Tablespoons pure tomato paste 60g ground beef = 2 points protein
juice from 1/2 to 1 lemon 1/2 cup cooked spaghetti = 1 point grains
2 teaspoons Italian herb mix
sea salt & cracked black pepper (to taste) Meal total (per serving): 3 points (or
garlic (optional, to taste) roughly 300 calories)
To serve:
1/2 cup cooked brown rice spaghetti or
gluten-free spaghetti (per serving) fresh
parsley or fresh basil leaves (optional)
Instructions:
Chop the onion and sauté in a pan with oil
until caramelised.Slice the cherry tomatoes
and mushrooms, and add to the pan.
Add the lemon juice, tomato paste, Italian

herb mix, sea salt & cracked black pepper
to the pan and mix well. Add the ground
beef to the pan. Simmer the bolognese
on the stove for 20-30 minutes and stir
1/2 teaspoon oil. Season with sea salt &
Healthy Sweet Potato Fries cracked black pepper. Bake in the oven for
20-40 minutes (or as needed), checking every
Ingredients: ( s e r ve s o n e ) 10 minutes and turning if necessary. If you
1 medium sweet potato like your fries a little crispy, then heat the
1 teaspoon cooking oil oven up to 200 degrees C (390 F) for the last
sea salt & cracked black pepper (to taste) 10 minutes of baking.
Instructions: Serve with your favorite meal, or as a snack

Preheat the oven to 180 degrees C/ 360 and enjoy!
degrees F. Slice the sweet potato into long
thin strips. Grease an oven tray with 1/2 The Point System breakdown
teaspoon oil and toss the fries in the other
1 medium sweet potato = 1 point starch
Serve total: 1.5 points (or roughly 150

calories), excluding other meal items.
How To Grill The Perfect The Point System breakdown
Healthy Steak 100-120g lean beef steak = 2 points protein

S e r ve t o t a l : 2.5 points (roughly 250
calories), exclusing side dishes.
100 - 120g beef steak (lean, fat removed)
1 teaspoon pure balsamic vinegar
tiny squeeze of fresh lemon juice
Italian herbs or oregano (to taste)
How To Grill Salmon
1/2 - 1 teaspoon raw honey or 100%
140g salmon or trout fillet (skin removed)
pure maple syrup (optional)
Instructions:
Instructions:
degrees F. Mix the oil, pure balsamic vinegar,
fresh lemon juice, herbs, honey, sea salt &
degrees F. Cover an oven tray with a sheet of
cracked pepper together in a small bowl until
aluminium foil, and place the fish onto the
blended. Pour the sauce over the steak and
foil. Grill the fish in the preheated oven for
spread it on using the back of a spoon.
10-15 minutes (or as needed), checking every
Heat a frying pan on the stove to a high heat
5-10 minutes. Serve with a lemon wedge and
and sear the steak for 60 seconds on each
with a side of healthy sweet potato fries, a
side. Place the seared steak into an open oven
fresh salad or some oven roasted vegetables.
dish and then into the preheated oven.
Eat & enjoy!
Grill in the oven for 10-30 minutes (or as
needed, depending on how well you like your
steak done), checking every 5-10 minutes The Point System breakdown
and turning if necessary. Serve with a side
of healthy sweet potato fries, a fresh salad or 140g salmon fillet = 2 points protein
some oven roasted veggies.
S e r ve t o t a l : 2 points (roughly 200
Enjoy every bite! calories), excluding side dishes.
Healthy Steak & Sweet Potato Fries
What you’ll need:
100 - 120g grilled beef steak
1 serving baked sweet potato fries
Grilled beef steak:

100-120g lean beef steak = 2 points protein
Sweet potato fries:
Meal total: 4 points (roughly 400 calories)
Grilled Salmon & Sweet Potato Fries

What you’ll need:
140g grilled salmon (or trout) fillet
1 serving baked sweet potato fries
Grilled salmon fillet:

140g salmon fillet = 2 points protein
Sweet potato fries:
M e a l t o t a l : 3.5 points (roughly 350 calories)
spoon (can dip a spoon into melted coconut
oil to help smooth it out).
The Easiest Gluten-free Bread Place the filled bread pan in the oven and bake
for 40 minutes. After 40 minutes remove the
Ingredients: ( s e r ve s s i x t e e n ) bread from the pan, and place it upside down
1 cup oat flour (ground oats) on an oven tray. Bake the bread for another
1 cup rice flour (brown or white) 40 minutes (upside down).
1 + 3/4 cups water
3 tablespoons psyllium husks Once the bread baked, remove it from the
2 tablespoons apple cider vinegar oven and leave it to cool before cutting
2 tablespoons melted coconut oil (flat) it (difficult because it smells so good, but
1 tablespoon 100% pure maple syrup (or important). Once the bread has cooled, slice
raw honey) (makes 16 slices) and serve.
1 teaspoon fine sea salt (or 1/2 teaspoon
course sea salt) Store bread in an airtight container in a cool
1 teaspoon bicarbonate of soda place to keep fresh & toast individual slices to
1 teaspoon baking powder freshen.
Instructions:
Preheat your oven to 180 degrees C/ 360 F.
Mix the oat flour, rice flour, psyllium husks,
1 slice = 1 serving
sea salt, baking powder & bicarbonate of
1 slice bread = 1 point grains
soda together in a bowl and then mix in
the water and stir it in quickly, getting rid
M e a l t o t a l (per serving): 1 point (or
of any lumps.
roughly 100 calories), excluding toppings.
Add the melted coconut oil, apple cider

vinegar and pure maple syrup. Serving suggestions
Option 1:
Stir the batter well with a spoon. Serve one slice of gluten-free bread with 1
Grease a bread pan with additional coconut Tablespoon unsweetened nut butter (almond,
oil and pour the batter into the bread pan peanut, macadamia or cashew) and a sprinkle
and smooth out the top with a back of a of cinnamon.
Option 2:
Serve one slice with 1 poached egg, sea salt,
cracked black pepper and fresh basil leaves.
Option 3:
Serve one slice with 1 Tablespoon tahini, 1-2
sliced cherry tomatoes, a slice of cucumber,
an olive, sea salt, cracked black pepper and
fresh basil leaves.
Option 4:
Serve one slice with 1/3 medium avocado,
sea salt & cracked black pepper.
Options 1, 2 or 3:
1 Tbs nut butter/ 1 Tbs tahini/ 1 egg = 1
point protein
Option 4:
1/3 medium avocado = 1 point fats
M e a l t o t a l (per option): 2 points (or

roughly 200 calories)
Healthy Banana & M e a l t o t a l : (basic pancakes) 2.5 points (or
Oatmeal Pancakes roughly 250 calories)
Suggested pancake toppings

Ingredients: (serves one, makes
1/2 medium banana 5-6 pancakes)
Option 1:
Serve pancakes with 1/2 banana (sliced), 1/2
1 egg
Tablespoon unsweetened nut butter and 1
teaspoon xylitol syrup (or raw honey, or 100%
1/8 - 1/4 teaspoon baking powder
pure maple syrup).
1 flat teaspoon coconut oil (to fry)
Option 2:
Instructions:
Serve pancakes with 2/3 cup blueberries, 1/2
Place the dry oats in a blender and blend until it
Tablespoon unsweetened nut butter and 1
becomes flour. Add the banana, egg, cinnamon
and baking powder to the oat flour and blend
pure maple syrup).
again until smooth. Heat a frying pan on the
stove and grease it with some of the coconut
Option 3:
oil. Fry the pancakes 2 or 3 at a time over a
Serve pancakes with 1 cup sliced strawberries,
medium-high heat. When the pancake batter
1/2 Tablespoon unsweetened nut butter and 1
starts to bubble, you’ll know they are ready to
be flipped (wait for a few bubbles) Grease the
pure maple syrup).
pan with a little bit of coconut oil again (or
when needed) before adding the next pancakes
to the pan. Build a fun pancake stack and serve
with one of the pancake topping options.
(pancakes with one topping option)
The Point System breakdown To p p i n g s ( p e r o p t i o n ) :

1/2 banana, 2/3 cup blueberries or 1 cup
1/6 cup dry rolled oats = 1/2 point grains sliced strawberries = 1/2 point fruit
1/2 medium banana = 1/2 point fruit 1/2 Tablespoon nut butter = 1/2 point protein
1 egg = 1 point protein M e a l t o t a l (with one topping): 3.5 points (or
1 teaspoon coconut oil = 1/2 point fats roughly 350 calories)
Skinny Banana
Pancakes
Ingredients: (serves one, makes Suggested pancake toppings
1 medium banana 5-6 pancakes)
2 eggs Option 1:
1/4 teaspoon cinnamon Serve pancakes with 1/2 banana (sliced) and
1/8 - 1/4 teaspoon baking powder 1/2 Tablespoon unsweetened nut butter.
1 flat teaspoon coconut oil (to fry)
Option 2:
Instructions: Serve pancakes with 1 fresh fig (sliced) and
Place the banana, egg, cinnamon and baking 1/2 Tablespoon unsweetened nut butter.
powder into a blender and blend until
smooth. Heat a frying pan on the stove and Option 3:
grease it with some of the coconut oil. Fry Serve pancakes with 2/3 cup blueberries
the pancakes 2 or 3 at a time over a medium- and1/2 Tablespoon unsweetened nut butter.
high heat. When the pancake batter starts
to bubble, you’ll know they are ready to be
flipped (wait for a few bubbles) Grease the pan The Point System breakdown
with a little bit of coconut oil again (or when (pancakes with one topping option)
needed) before adding the next pancakes to
the pan. Build a fun pancake stack and serve To p p i n g s ( p e r o p t i o n ) :
with one of the pancake topping options. 1/2 banana, 1 fresh fig or 2/3 cup
blueberries = 1/2 point fruit
1/2 Tablespoon nut butter = 1/2 point
protein
1 medium banana = 1 point fruit M e a l t o t a l (with one topping): 4.5 points

2 egg = 2 points protein (or roughly 450 calories)
1 teaspoon coconut oil = 1/2 point fats
M e a l t o t a l : (basic pancakes) 3.5 points

(or roughly 350 calories)
healthy chocolate
for-one ( s e r ve s o n e, m a k e s 3 - 4 s m a l l ch o c o l a t e s )
Ingredients:
3 teaspoons coconut oil (flat)
3 - 4 teaspoons cacao powder
1/2 - 1 teaspoon xylitol syrup (or raw honey,
or 100% pure maple syrup)
pinch cinnamon
pinch ground vanilla powder (optional)
tiny pinch sea salt
Instructions:
Melt the coconut oil by pouring boiling water
into a large bowl and a placing smaller bowl
into the water, then place the coconut oil into
the small bowl and wait for it to melt.
Mix the melted coconut oil, cacao, xylitol

syrup, cinnamon and sea salt together until
well blended. Pour or spoon the chocolate into
empty ice cube trays or chocolate moulds.
Place the chocolates in the fridge or freezer to

set for 5-20 minutes (or until solid). Once the
chocolates have set, crack them out of the
moulds and dust with cacao powder (optional).
Eat & enjoy!
3 teaspoons coconut oil = 1 + 1/2 point fats
M e a l t o t a l : 1.5 point (or roughly 150

calories)
123
Top tips
for healthy cooking
How to flavor savoury meals naturally:
I always use natural herbs and spices to flavor my savoury dishes -
some of my favourites to use are oregano, Italian herb mixes (with
no other added ingredients), rosemary, thyme, cayenne pepper,
ginger, parsley, cilantro, basil and chilli.
5 essential ingredients for healthy cooking:

1. Onion & garlic - these are both full of flavor, are low in
calories and are packed full of healthy nutrients. I usually
sauté chopped onion in a pan with oil until it becomes
caramelised (before I add any other ingredients), this makes a
meal instantly yummy!
2. Tomato - I usually chop up some tomatoes and add them

to my pot cooking on the stove to give my meals lots of extra
flavor (they also bulk up meat dishes very nicely). Cherry
tomatoes are my favorite (they super sweet & yummy) but any
tomato does the job.
3. Natural herbs & spices - Natural herbs and
spices give any meal what it needs to make
Healthy salad dressing recipe:
it memorable (and they add extra nutrients
Mix 1 teaspoon of olive oil (regular or extra-
too!).
virgin) with a squeeze of fresh lemon juice,
and then add sea salt & cracked black pepper
4. Sea salt & cracked black pepper - These
to taste - serves 1.
are essential for any savoury dish.
How to flavor sweet meals naturally: I use

5. Fresh lemon or lime juice - Adding
cinnamon and ground vanilla powder to
squeeze of fresh lemon juice (or lime juice)
add a pop of flavor to sweet dishes such as
to a dish makes all of the flavors pop. It also
smoothies, oatmeal, healthy pancakes and
adds some extra vitamin C!
healthy chocolate. Cinnamon and natural
ground vanilla are both so healthy and they
Top healthy cooking oils: add that special burst of flavor to meals.
These oils have lower smoke points that
make them better suited for cooking at high
heats. Always remember to make sure that
Top natural sweeteners for
the oils that you purchase are cold-pressed.
healthy eating:
1. Fruit - bananas, raisins, dates,
1. Macadamia nut oil
blueberries, strawberries, apples &
2. Coconut oil
pears
3. Palm oil
2. Xylitol (syrup or crystals)
4. Almond oil
3. 100% pure maple syrup
5. Avocado oil
4. Raw honey
6. Sesame seed oil
7. Regular olive oil (not extra virgin)
Appetite vs. hunger -
what’s the difference?
Hunger is a cue given to you by your body letting you
know that you need nutrients (you need food). Hunger is a
biological need activated from within us.
Hunger is the feeling that you get after you have finished a workout, at
breakfast time, at lunch time and at dinner time when your body needs
fuel for sustenance, fuel for it’s cells and fuel for normal functioning of
the body.
Ap p e t i t e i s c o m p l e t e l y d i f f e r e n t t o h u n g e r.
Ap p e t i t e i s a c t i v a t e d b y t h e d e s i r e t o e a t a n d n o t
the need to eat.
Appetite can be brought on by a simple thought of food - or by the

sight, smell or taste of food. Appetite can make us want to eat food
even though our bodies have been nourished with enough food. It’s
very important to eat when we are hungry and when our bodies need
fuel and nutrients. However, if we are trying to lose weight then it
can be important for us not to feed our appetites every time we see,
smell or taste or even think about food. Controlling our appetite,
and practicing self control is vital for weight-loss and can help us to
successfully achieve our body goals. If we constantly give into our
desires to feed our appetites we may be sabotaging our attempts at
achieving our goals.

How does eating food
help with weight-loss?
We need to eat because our bodies need
food for fuel so that we can survive.
Every single day it is important for us to
feed our bodies with all of the nutrients
and fuel that our bodies need for regular
functioning.
Our brains, hearts, lungs, digestive systems and nervous systems

all need nutrients and fuel that we receive through food to function
properly - even if we are trying to lose weight. If losing weight
is one of your health goals, it is important to diet and making sure that we are consuming
understand that starving yourself won’t help enough nutrients is just as important as being
you to reach those goals. mindful of our overall calorie consumption.
If we starve ourselves, our bodies will often It is important to reduce our overall calorie
try to hold onto any nutrients that is has consumption to lose weight, but reducing
stored (as fat), and so we may not be able to our calorie intake too much can cause more
lose any of those fat stores. If losing weight harm than good.
is one of our health goals, eating a balanced
Are carbs good for fat-loss?

Including carbohydrates in our diet is very important
because carbs provide us with glucose - and glucose is vital
for energy that keeps our bodies functioning normally.
Over the last few decades, and especially since the start of the 21st
century, people have turned against carbs – labeling them as “bad” and
even “evil”.
A r e ca r b s r e a lly e v i l?
Carbohydrates have had a pretty bad reputation for the past few
decades and there is so much confusion around whether we should be
eating them or not, and whether they are “bad” for weight loss or good
for weight loss. Some people choose to cut carbs out of their diets while
trying to lose weight – but is this really good? The truth is that not all
carbohydrates are bad for us. Carbs are so important for good energy,
stamina and concentration. Carbs are the primary fuel for the body!
Carbs are also our primary source of fibre, and getting enough fibre is
essential for healthy digestion and healthy weight-loss.
S o w h y a r e w e a fr a i d
o f ca r b s?
Well you see, carbs (which are essentially a kind of sugar – a healthy
kind of sugar) have a big impact on insulin levels (a hormone in the
body that affects the storage of carbohydrates, by delivering glucose
to our cells). When we eat carbs our blood sugar levels rise (from
the carbs that we eat), and this rise triggers a release of insulin
(secreted from the pancreas). The insulin attempts to reduce blood
sugar levels by storing the carbs and transporting them to different
cells. It fills up certain storage areas in our bodies with these carbs.
Our bodies store carbs in our muscle cells (to give us energy), but
when these cells are full the excess carbs will begin to be stored
in other areas of the body and can covert to fat if they are not
used up. If we eat too many carbs, the pancreas is forced to go
into “overdrive”, where it produces large amounts of insulin to
compensate for all of the sugar in our bloodstreams. Having
too many insulin spikes (if we regularly eat a lot of sugar) can
cause the body to become insulin resistant – meaning that the
cells become less responsive to insulin. When the cells become
less responsive to insulin, they need even more insulin to absorb
glucose. And so, the pancreas has to create even more insulin.
Insulin resistance can be very dangerous and has been linked to

diseases like diabetes.
Here’s a basic recap:
Eating too many carbs can cause a rise in blood sugar
levels (they cause a sugar spike), which causes insulin
levels to rise in the body. Muscle cells are then filled
up with glycogen (glucose that is ready to be used as
energy) and the excess carbs can potentially be stored
as body fat if not used up (burned through exercise or
through daily activities).
Too many carbs (too much sugar), too often, can

cause insulin resistance – which can potentially lead to
disease if not attended to.
So what’s the verdict?

Are carbs evil?
Carbohydrates are definitely needed by the body, but only
in moderate amounts.
The best ways to reduce insulin spikes (sugar spikes) is to

eat good sources of carbs - whole carbs that are high in
fibre. It’s also good to eat healthy fats and protein with
carbohydrates, because fats and protein help the body to
deal with rises in blood sugar levels.
What are the best carbs to eat?
While carbs are essential and are needed by the body, it’s important to remember
that there are good carbs and bad carbs. It’s best to stay away from carbs like
refined flours and refined grains such as white breads, pasta, cakes, cupcakes,
muffins, etc (anything made with white refined flours) as well as refined sugars
and high sugar foods (soda, sweets, candy, chocolate, fruit juice, etc.) – these
are basically all just pure refined sugar. These food examples give us what we
call “empty calories” because they give us calories without nutrients. These
kinds of carbs cause “sugar highs” and often result in sugar crashes.
Eating good whole carbs is so important - the truth

is that carbohydrates in their whole form cannot be
compared to highly processed, refined carbohydrates.
However, eating good whole carbs is so important! The truth is that

carbohydrates in their whole form cannot be compared to highly processed,
refined carbohydrates. Healthy carbs include sweet potatoes,
potatoes, quinoa, brown rice, bulgar, millet, whole rolled oats
(not instant or quick cooking), steel cut oats, millet and any
other grain in it’s whole form as well as all legumes, fruits and
vegetables (people often forget that fruit and veggies are carbs
too). These carbs give us healthy and sustained energy. All of
these examples of carbs are healthy and so we should be eating
them every day!
You can also buy wholewheat pasta’s and breads if you like to eat them. It’s
best to purchase those that contain no white flour and only whole grains or
whole grain flours. These kinds of carbs will give you better energy, keep you
fuller for longer and make you feel better in the long run.
The conclusion
on carbs?
Carbs are not evil, in fact they give life and energy to the body – they just need to
be eaten in moderation. Remember that including carbohydrates in our diets is very
important because carbs provide us with glucose. Glucose is vital for energy that
keeps our bodies functioning normally, including normal brain functioning. Eating
good, whole carbs everyday is so important for our health! Healthy carbs give us
sustained energy and keep us fuller for longer. Good sources of carbohydrates are
vital for healthy weight-loss, fat-loss and sustainable weight maintenance.
Eating good, whole carbs everyday is vital for healthy weight-

loss, fat-loss and sustainable weight maintenance.
What are the healthy carbs
best carbs to include:
be eating? Quinoa
Rolled oats
Choose whole grains such as quinoa, Steel cut oats
brown rice, rolled oats, steel cut oats, Brown rice
bulgar, millet and buckwheat - instead of Wild rice
grains like couscous, instant oats, quick Millet
cooking oats, cereals, breads and other Bulgar
processed grain products. Buckwheat
Whole rye
Whole rolled oats or steel cut Potatoes
oats combined with a teaspoon Sweet potatoes
of coconut oil, cinnamon and Butternut squash
nut butter make a delicious and Pumpkin
nutritious breakfast. It’s always a Green vegetables
good idea to eat healthy fats and Carrots
protein with carbs. Beetroot
Squash
You can sweeten your oats with natural All fresh vegetables
sweeteners such as 100% pure maple Leafy greens
syrup, raw honey or pure coconut sugar All fresh fruit
if you like - or try sweetening it with Berries
fruit such as berries, banana or fresh figs. Legumes
Then add some raw nuts, nut butter or Beans
seeds for protein! 100% Wholegrain
gluten-free breads
100% Wholegrain breads
Ezekiel bread
Carbs to avoid:
White breads
Brown breads
White refined flours
White sugar
Brown sugars
Molasses
Syrups
All purpose flours
Baking flours
Instant oats
Quick cooking oats
Store-bought cereals
White wheat pastas
Cakes
Cupcakes and muffins
Donuts
Cookies
Pastries
Potato crisps
French fries
Bagels and rolls
White flour pizza bases
Sweets and candy
Store-bought chocolates
Couscous
Processed grains
Frozen vegetables
Canned vegetables
Canned fruit
Why is protein important
for weight-loss?
Protein is vital for building healthy, strong muscles and
healthy bones (it’s not only for body builders).
Protein contains something called amino acids, and these amino

acids are very important for muscle growth, development and
maintenance.
Did you know that organs are muscles too? Therefore protein and
amino acids are essential for good organ health and proper daily
function (including the functioning of the brain and the heart).
Protein is not only important for muscle growth and development,
it is also good for sustained energy and longer lasting fullness
after eating a meal (just like healthy fats).
Eating a balanced meal that contains good protein, healthy fats

and good carbs will help to keep you fuller for longer after eating
and give you sustained energy. If you eat carbs alone, your energy
and fullness will likely not be as well sustained, which can result
in unnecessary snacking - and constant snacking is one of the
biggest causes of weight gain.
There are two kinds of
protein: plant-based
protein and animal-
So what are amino based protein.
acids? Animal-based proteins are sources of
protein that are derived from animals.
Simply put, amino acids are the building Examples of animal based proteins include
blocks of protein. Amino acids are the meats, eggs, dairy products and fish. Animal-
molecules that build and repair all cells in the based proteins are often complete proteins,
human body. meaning that they contain all of the amino
acids that we need.
There are 22 different kinds of amino acids
and all of them are essential - but our bodies Plant-based proteins are protein sources
can only make 14 of them. We need to get with are derived from plants, and not from
the other 8 amino acids from our food. animals.
A problem that many vegans and vegetarians You get plant-based protein sources such as
face is getting all of the amino acids they nuts, seeds and legumes. Plant-based proteins
need because some of the essential amino are not complete proteins, meaning that they do
acids are only found in animal-based protein not contain all of the essential amino acids that
foods (meats, etc.). we need - you can however, pair plant-based
proteins together to make complete proteins.
For example: pairing quinoa with chickpeas or
nuts, or brown rice with beans or seeds.
Both plant-based proteins and animal-

based proteins are important, and
should both ideally be incorporated
into the diet.
However, some people prefer to follow a plant-based diet.
A plant-based diet is a diet that is made up from mostly plant
foods such as vegetables, fruits and leafy greens - as well as nuts,
seeds, grains and legumes.
While a plant-based diet is “based” on plants, it is not always

strictly committed to only eating plant foods. A plant-based eater
may also decide to consume some dairy, eggs, fish and seafood
(and sometimes even a minimal amount of meat) to complement
their plant-based diet. Usually plant-based diets exclude or limit
animal-based foods in their diets. Usually plant-based diets
exclude or limit animal-based foods in their diets.
There are 3 common types of

plant-based diets.
Vegans - Vegans only eat food products that come from plants.
Plant foods for vegans include vegetables, fruit, nuts, seeds, legumes
and grains. Vegans abstain from eating any food product that has
been derived from animals, this includes all meats, poultry, fish,
eggs, dairy products and sometimes even honey.
Vegetarians (lacto-ovo) - Vegetarians do not eat any meat,

poultry, fish or seafood products. Vegetarians do however,
generally eat eggs and dairy products. The name lacto-ovo
vegetarian stands for a vegetarian who eats dairy (lacto) and eggs
(ovo), this is the most common type of vegetarian. Vegetarians
generally base their diets with plant foods and complement this
diet with eggs and dairy. Plant foods for vegetarians include

Nutrition
Day Kickstarter
& HealthyPlan
Eating Plan 141
vegetables, fruit, nuts, seeds, legumes and
grains.
Pescatarians - Pescatarians do not eat any

meat or poultry products, but do eat fish and
seafood - as well as eggs and dairy products.
Pescatarians generally base their diets with
plant foods and complement this diet with
fish, seafood, eggs and dairy. Plant foods for
pescatarians include vegetables, fruit, nuts,
seeds, legumes and grains.
Making the decision to follow a

vegetarian, pescatarian or a strict
vegan diet that refrains from eating
animal-based proteins is a very
personal decision - one that may be
based on religious, spiritual, ethical
or other reasons.
After many years of studying nutrition (and

after trying a plant-based diet myself), I have
come to the understanding that a plant-
based diet may be no healthier than a regular
diet (I used to think so a few years ago). It
is, however, a very personal decision. Some
people feel the need to follow a strict plant-
based diet and they have the right to do so.
When you make a decision to follow an

exclusionary diet (for example eating no
animal-based foods, or even no carbs or no
fats), it is important to make sure that your
body is still getting all of the important
nutrients that it needs.
There’s been a huge trend to move towards plant-based
diets such as vegan, vegetarian and pescatarian diets in
the last few years - and I see so many girls and women
following these diets.
However, according to statistics, most women who

follow plant-based diets do it for weight-loss reasons
- because they believe that meats and other animal-
based proteins will make them gain weight, or make
them fat.
But this is not true - however, I’d just like to say that
following a plant-based diet is a very personal decision.
Some people feel the need to follow a strict plant-based
diet because of religious, spiritual or ethical reasons
and they have the right to do so.
But just to clear up any confusion about animal-based

protein - there is no proven correlation between animal-
based foods and weight-gain.
In fact, many women (myself included) have been able

lose significant amounts of weight while following a
balanced diet that incorporates animal-based proteins.
But like I said - it’s a very personal decision, and some

people feel very strongly about their dietary beliefs.
If you choose to follow a plant-based diet, from your doctor regularly if you follow a
focus on eating whole food choices such as strict vegan diet and don’t eat any animal-
whole grains, fresh vegetables, leafy greens, based proteins at all.
fresh fruit, legumes, nuts and seeds. You can
also complement this diet with eggs, dairy Should you decide to follow a strict plant-based
products and even seafood if this makes eating plan, it is also recommended that you
sense for your chosen lifestyle. Should you consult with your doctor, GP, health practitioner
decide to follow a vegan or vegetarian diet, or personal dietician to assess whether an
it’s important to make sure that you eat lots exclusionary diet is suitable for your personal
of foods that are rich in iron to prevent health needs.
becoming anemic (being anemic means
having an iron deficiency). Good plant- Keep in mind that just because
based sources of iron include foods such as something is plant-based does not
dark leafy greens, baby spinach, broccoli, necessarily make it healthier. For
raisins, dried apricots, chickpeas, soy beans, example, I can easily follow a plant-based diet
lentils and pumpkin seeds. but still eat lots of processed foods such as
white flours, sugars, junk food, sodas, pastries
Iron is best absorbed in the presence of vitamin and candy (all of which can be plant-based).
C. Foods rich in vitamin C include oranges, Focus on eating foods that are in their whole,
strawberries, lemons, broccoli, tomatoes, unprocessed forms - for example: whole
peppers, grapefruit, leafy greens and kiwi fruit. grains, legumes, fresh vegetables, fresh fruits,
raw nuts and seeds.
If you’re following a plant-based diet, it’s
also important to consume foods rich in While following any plant-based diet,
vitamin B such as nuts, seeds, whole grains, or a regular diet, it is important to make
legumes and broccoli. sure that you are eating a balanced diet
that contains healthy fats, whole carbs
It is also very important to get enough and good sources of protein.
B12, without it our nervous systems can be
damaged. Make sure that you take a vitamin Protein is vital for healthy weight-loss, toning
B12 supplement or get vitamin B12 injections and a sustainable healthy lifestyle.
Protein is vital for healthy weight-loss, toning and
a sustainable healthy lifestyle.
What are the best sources
of protein?
Healthy sources of animal-based protein include
eggs, full cream dairy and lean cuts of meat such as
skinless chicken or turkey, beef steak, wild game and
wild caught fish.
Healthy sources of plant-based protein include raw

nuts and seeds, unsweetened nut butters, legumes,
lentils, chickpeas, beans, grains such as quinoa and
even supplements such as spirulina and chlorella
powders.
Legumes are good sources of plant-based protein - beans,

chickpeas and lentils are all high in protein as well as healthy
carbs. Purchase dried legumes, soak and cook them yourself or
buy good quality canned legumes (canned in water and not oil).
There are two kinds of protein: plant-based

protein and animal-based protein. Both are
healthy and both are good for weight-loss.
Unsweetened nut butters can be added to oatmeal, smoothies

and porridge or can be eaten on toast or in a sandwich - or even
as a snack with banana or apple slices!
Healthy plant-based
proteins include:
Raw or sprouted nuts
Raw or sprouted seeds
Nut butters (unsweetened)
Seed butters (unsweetened)
Legumes
Beans
Chickpeas
Lentils
Quinoa
Some whole grains
Spirulina or chlorella (broken cell wall)
Healthy animal- Types of protein
based proteins to avoid:
include: Bacon
Ribs (pork, lamb or beef)
Eggs (including yolk) Processed hams
Free-ranged chicken (grain-fed) Sausage
Free-ranged turkey (grain-fed) Chorizo
Ostrich meat Standard quality beef mince
Lean cuts of beef steak (grass-fed) Pork mince
High quality dairy products Standard quality pork
High quality cheese Low quality canned tuna
Wild game (venison) Low quality canned salmon
High quality, extra lean pure beef mince Fatty cuts of meat
Lean cuts of lamb (grass-fed, fat removed) Standard quality beef
Lean cuts of veal (grass-fed, fat removed) Processed cold cuts
Wild caught fish Processed meats
Wild caught salmon and trout Burgers (unless high quality & lean)
High quality canned tuna (in water) Rancid nuts & seeds
High-quality lean cuts of pork Roasted nuts & seeds (in oil)
Free-ranged duck Farmed fish
High quality seafood (not deep fried) Deep fried meats
Prawns and shrimp Deep fried seafood
Battered seafood
Protein powders
Low quality dairy products
Flavored dairy products
Processed cheese/ colored cheese
does eating fat
make us fat or
skinny?
Fats promote healthy, natural growth and Carbohydrates are commonly believed to
development. Fats also help our bodies to absorb be grains and starchy vegetables but the
vital fat-soluble vitamins such as vitamins A, term “carbohydrates” also describes fruit,
D, E and K from our food - and they help our legumes, beans, milk and dairy products as
bodies to process the sugars that are naturally well as sugars and vegetables. These foods
found in carbs. are all rich in carbohydrates.
Fat also boosts brain power and is vital for

the maintenance of healthy organs (including
the heart).
Forget low-fat and fat-
free foods! Eating healthy
In the past we ate low-fat and fat-free,
fats every day is essential
and we consumed the minimum fats
f o r h e a l t h y, s u s t a i n a b l e
and oils because we were told that
weight-loss.
these things would make us skinny.
That’s what we all did for many years
and where did that get us? We were
hungry and we were still not losing
any weight. The truth is that most food contains a mixture
of proteins, fats and carbohydrates. Foods
We have been brought up in a world where are grouped in one of these three categories
we have been told to get skinny by staying (whichever it contains the most of) and very
away from the oils and fats, but science proves few foods are made up of only 1 of the food
that adding healthy fats to our diets will make groups.
us healthy and skinny.
Fats take the longest to digest out of these
For decades we have been eating mostly 3 categories and the more fat your meal
grainy or starchy carbohydrates and we have contains, the longer it will take for your body
been taught to use these to make up the bulk to digest the meal.
of our meals. While of course we need to eat
carbohydrates in our diet, we need healthy Therefore if you eat meals that are
fats and good protein just as much. high in fat, you will be less hungry
for the rest of the day and will
be less likely to snack as you will
Benefits
feel fuller for a longer time after
a meal. Studies have shown that
of eating
by eating healthy fats with your
meal, you will be more satisfied
healthy
after a meal.
fats:
Carbohydrates and sugars alone can
Incorporating healthy fats into your diet
cause insulin levels to spike quickly and
can have many benefits. Some of these
then fall, while fats and protein help to
benefits can include…
keep energy constant for hours.
- Healthy weight loss

People tend to be scared of fats, but that
- Sustained energy
is only because we have been taught our
- Less desire to snack all day
entire lives to be scared of fats. Yes,
- Fewer unhealthy cravings
fats have a higher calorie content but
- Healthier brain
they keep you going for much longer
- Healthy heart and arteries
than carbohydrates and proteins.
- Lower cholesterol levels
- Healthy & clearer skin
It was previously believed that fats
- Healthy hair and nails
caused unhealthy cholesterol but new
- Healthier organs
research has disproved this theory.
- Balanced hormones
Good fats and saturated fats do not
- Less likely to get diabetes
cause cholesterol. It is in fact refined
sugar that causes cholesterol.
1 gram fat contains 9 calories while Incorporating healthy fats into our
1 gram of protein or carbs equals 4 everyday diet is essential for good
calories. While fat is higher in calories health and healthy, sustainable
than carbs or protein - these healthy weight-loss!
calories are essential to our health!
Tips for including
healthy fats into
your diet:
- Don’t be afraid to try this new way of eating. Switch up your other
cooking oils with cold-pressed macadamia nut oil or coconut oil.
These oils have a higher smoke rate and hold up better with higher
temperatures.
- One of my favorite ways to get healthy fats in my diet is to eat a fresh

salad (lots of mixed leafy greens) with other mixed vegetables, some
avocado (1/4 to 1/2 is enough for me) and 1 teaspoon of oil such as
olive oil or sesame oil (that I use as the dressing with fresh lemon juice)
as well as a small amount of good quality protein, like a few nuts and
seeds or good quality animal protein such as a boiled egg (or two) or a
small serving of meat or fish.
- I have found that while eating a diet containing fats I am full for hours
after I eat and no longer need to snack constantly, and because I am not
snacking all day I am able to lose weight (even though fats are higher in
calories than protein and carbs).
Fats help our bodies to absorb vital fat-soluble vitamins from our food,
they help our bodies to process sugars and carbs, and it also boosts
brain power. Fats are so good for us and it’s important to eat them.
Remember that all of the food groups are important. Just remain
mindful of calories in the healthy fats that you choose to eat if you are
trying to lose weight.
What fats are healthy?
Avocado is a great source of healthy fat.
Try eating avocado on wholegrain toast,
in salad, with quinoa or rice, blended into
smoothies or as a side with any meal.
Other good fats include coconut, olives, raw nuts

and raw seeds. Walnuts, flax seeds and salmon are
all good sources of omega 3 fats.
Good quality, full cream dairy products can also

be healthy sources of fats. Purchase unsweetened,
plain yogurt, kefir and milks instead of flavored or
sweetened ones.
Try to only purchase high-quality, unprocessed

cheese that contains no added coloring - cheese is
not naturally orange! Good quality cheese like pure
white cheddar is a great source of protein and fat.
Healthy fats Fats to avoid:
include: Animal fats
Margarine
Avocado Oils that are not cold-pressed
Cold-pressed oils Chicken skin
Coconut Turkey skin
Coconut oil Deep-fried foods
Macadamia nuts Pastries
Macadamia nut oil Donuts
Olives Cream and whipped cream
Olive oil Low quality dairy products
Walnuts Low quality butter
Almonds Flavored dairy products
All raw or spouted nuts Processed cheese/ colored cheese
Flax seeds Fast food
All raw or sprouted seeds French fries
Eggs (including yolk) Potato crisps/ chips
High quality dairy products Croissants
Full cream milk Farmed fish
Full cream yoghurt Low quality canned tuna
High quality cheese Low quality eggs
High quality butter Bacon
Wild caught fish Ribs (pork, lamb or beef)
Wild caught salmon and trout Fatty cuts of meat
Raw nut butters (unsweetened) Vegetable oils
Raw seed butters (unsweetened) Hydrogenated oils
High quality canned tuna (in water) Hydrogenated vegetable fats
Cacao butter
Coconut butter
How do we get our
omega-3’s?
It’s very important to include omega 3 fats in our
diets! Omega 3 fats (also known as omega 3 fatty
acids) are very beneficial for promoting long term
health and longevity.
Omega 3 fats are very good for maintaining brain

health, heart health and the health of many other
organs in the body.
Omega 3 fats sources include:

- Flax seeds
- Chia seeds
- Walnuts
- Salmon
- Fatty fish
- Krill (similar to shrimp)
- Oysters
- Grass fed beef
- Soybeans
Why are fruit & veg so
important anyway?
Why is it so important to eat fruit and vegetables? Why do we need
to eat them daily?
Fr u i t a n d ve g e t a b l e s a re i m p o r t a n t b e c a u s e
t h ey c o n t a i n p o w e r f u l a n t i ox i d a n t s ,
v i t a m i n s , m i n e r a l s a n d e n z y m e s t h a t a re
ve r y i m p o r t a n t f o r m a i n t a i n i n g g o o d h e a l t h .
It is essential for us to eat a diet that is rich in antioxidants

because these antioxidants help to repair the damage to our
bodies caused from oxidation. Oxidation is a process that
occurs naturally through everyday wear and tear of the body -
when we breathe, exercise, live and work our bodies create free
radicals, and these free radicals cause oxidative stress that can
break down cells in our bodies.
Free radicals and oxidation can damage our cells and our
DNA, can possibly age us prematurely and can potentially lead
to sickness and disease (although not all sickness and disease is
caused by free radical damage and oxidation).
Antioxidants help to repair damage to our cells that has been
caused by free radicals and the process of oxidation - and that is
why eating fruit and vegetables is so important!
Normal cell functions produce a small amount of antioxidants

to combat these free radicals and help to keep oxidative damage
under control. But while the body produces some antioxidants
to destroy free radicals and repair oxidative damage, certain
essential antioxidants cannot be produced by the body and
therefore must be supplied through the food that we eat.
These important antioxidants that our bodies need

can be supplied to us from the fruit and vegetables
that we eat.
If we choose to live a lifestyle that is damaging to

our health - one in which we drink often, smoke or
continuously choose eat an unhealthy diet - we can
cause extra free radical damage to our bodies.
This is why it’s important to eat a healthy and well

balanced diet and pursue a healthy lifestyle.
Do fruit & veg help
with weight-loss?
Fruit and vegetables are important for
many reasons - and one of those reasons
is weight-loss.
If we are trying to lose weight then it is very

important for us to get all of the nutrients that our
bodies need. Fruits and vegetables supply a large
amount of the nutrients that we need for normal,
healthy functioning of the body.
Fruit and vegetables are generally low in calories

(which is great for weight-loss) and therefore help
to fill us up during and between meal times.
The Beautiful Body Guide - Nutrition

10 Day Kickstarter
& HealthyPlan
Eating Plan 165
How much fruit & veg veggie tip
do we need to eat Veggies can taste amazing! Almost any
vegetable tastes amazing when oven
everyday? roasted. If in doubt with how to prepare
your veggies, just oven roast them with
It is has been recommended by health some good cooking oil, sea salt and
professionals, dietitians and nutritionists cracked black pepper.
that we consume 5 or 6 servings of
veggie tip
vegetables and roughly 2 or 3 servings of
fruit everyday. These fruit and vegetables
servings will generally provide us with One of my favorite ways to eat veggies
the vital antioxidants, vitamins, minerals is to make a simple vegetable stir fry. It’s
and enzymes that our bodies need for really easy - just slice up some fresh veggies
good health. (I like thinly sliced carrots, zucchini,
mushrooms and long stemmed broccoli
fru ity tip

the best) and fry them with a teaspoon
of oil, sea salt, herbs and black pepper.
Fruit can easily be incorporated into It takes less than 10 minutes! I often add
meals such as smoothies and oatmeal (try quinoa or brown rice to a veggie stir fry,
adding some berries and banana into and will include some chicken or pine
either) - it’s delicious! nuts for protein.
fru ity tip sneaky tip

A piece of fresh fruit makes the perfect Veggies can also be added into smoothies
snack - pair your favorite fruit with some (very sneaky). Try adding a handful of
raw nuts on the side for a healthy snack. fresh baby spinach into your breakfast
Also try banana or apple slices with a smoothie - you won’t even taste it!
spoonful of nut butter - I promise it’s
yummy!
Why are whole Good whole grain choices include
quinoa, brown rice, rolled oats (not
grains important quick cooking or instant), steel cut

oats, buckwheat, millet, bulgar, farro,
for weight-loss? barley, rye and any other grain that is

in it’s natural, whole form.
Grains have gotten quite a bad reputation in Most grains are easy to prepare and can be
recent years. Fad diets often promote carbs as cooked like rice.
being evil, and grains are often seen as the most
evil of all the carbs.
While processed grains such as white Whole grains provide our bodies
flours offer no nutrients and empty with long lasting sustained
calories, whole grains offer important energy and fibre which is vital
nutrients and fibre. Whole grains for good digestion and healthy
(grains in the natural form) provide weight-loss.
our bodies with long lasting sustained
energy and fibre which is vital for good
digestive health.
Try eating quinoa, buckwheat, brown rice,
Whole grains are also filling and therefore millet or farro with a side of vegetables,
help to keep us fuller for longer, meaning some good protein and some healthy fats as
that we are less likely to snack between a meal. Barley is delicious added to soups
meals unnecessarily. Whole grains also and stews, 100% wholegrain rye bread is
offer lots of healthy fibre, which is vital the perfect healthy alternative to regular
for weight-loss. bread, and rolled oats (or steel cut oats)
are amazing with a little coconut oil and
Unhealthy, processed grains cannot be natural nut butter for breakfast.
compared to nutritious, whole grains.

Nutrition
Day Kickstarter
& HealthyPlan
Eating Plan 169
time saving tip
If you don’t have a lot of time to prepare meals, then try cooking up a big pot of
whole grains (such as brown rice or quinoa) at the start of the week (grains will
generally keep well in the fridge for a few days). You can then add your pre-cooked
grains to a salad, or you can add them to a vegetable stir-fry (they re-heat in less
than 2 minutes in a frying pan).
time saving tip

If you don’t have time to cook a pot of oatmeal in the morning, then try preparing
overnight oats before you go to sleep at night. Simply soak your oats in water with
chia seeds overnight in the fridge and serve with cinnamon, fruit and nut butter.
Overnight oats is really great for a quick breakfast in summer!
How to avoid added sugar:
Unnecessary sugars are added into so many store-
bought foods these days, and if we are not careful
these “seemingly harmless” sugars can easily add
up - and cause a lot of health related problems!
Added sugar is a major cause of obesity, weight gain and

other health problems such as diabetes. That’s why it’s
really important for us to read the ingredients list of the
foods that we buy everyday, to make sure that they don’t
contain these unnecessary sugars.
Here are some foods that can often contain unnecessary

added sugars. Try to read the ingredients list on these food
products before purchasing them.
Foods to watch out for
(that often contain added sugars):
Sauces Bread
Condiments Bagels/ rolls
Dips Yoghurt
Spreads Milk
Salad dressing Cheese
Cereals Nut butters
Cereal bars Granola
Instant oatmeal/ porridge Soda
Flavored oatmeal/ porridge Fizzy drinks
Fruit juices Sports drinks
Juices Energy drinks
Snack bars / health bars Muffins (even health muffins)
Protein bars Meat/ pasta sauces
Dried fruits Spice mixes/ meat and food flavorings
Sugars to avoid:
White sugar Fructose
Brown sugar Evaporated cane juice
Molasses High-fructose corn syrup
Cane sugar/ cane syrup Invert sugar
Corn syrup Dextrose
Agave/ agave syrup Sucrose
Malt sugar/ malt syrup
Syrup/ golden syrup
Healthier sugars &
sweeteners:
Raw honey
100% Pure maple syrup
Pure coconut sugar
Xylitol
Stevia
The best fruits to

sweeten:
Fresh or dried dates
Unsweetened raisins
Berries (fresh or frozen)
Apples and unsweetened applesauce
Pears and unsweetened pear sauce
Bananas
Fresh fruit or unsweetened dry fruit
Added sugar is a major cause

o f o b e s i t y, w e i g h t g a i n a n d
other health problems. Always
read food labels to make sure
t h a t t h e r e ’s n o a d d e d s u g a r i n
your food!
Top tips: easy ways
to reduce your
sugar intake
» Train your taste-buds to enjoy plain coffee » Avoid sweetened nut butters and peanut
and tea without added sugar or syrups. butters, rather purchase brands that are
natural and unsweetened.
» Swap regular breakfast cereals or

porridges with plain oatmeal (or overnight » Swap those high calorie, sugar loaded
oats) and sweeten it with fruit. I love to use salad dressings for a simple combination of
blueberries, raspberries, apple, pear, banana fresh lemon juice, olive oil, sea salt, cracked
or even orange slices to sweeten my oatmeal! black pepper, fresh herbs and even some
vinegar if you like (I love to use unsweetened
balsamic vinegar).
» Instead of drinking soda and juices,
add some lemon slices to sparkling/ soda
or still water. You can also get fancy and » Say no to candy and sweets, and snack
experiment by slicing up some orange or on fresh berries and fruit instead - berries
grapefruit to throw into the mix, or you and fruit are natures candy!
can use berries (blueberries, raspberries,
strawberries). Adding a few fresh mint or
» Instead of using tomato based sauces
basil leaves is also delicious.
to flavor your homemade meals (such as
bolognese, curry, soups, stews, etc.), rather
» Only purchase plain yoghurts and dairy chop up some fresh tomatoes (or cherry
products that have not been sweetened. Try tomatoes) and onion to use as a flavor base -
sweetening your yoghurt naturally with some and then spice up the dish with fresh lemon
fresh fruit, it tastes so much better and is way juice, pure tomato paste, garlic, natural herbs
more nutritious! or spices, sea salt and cracked black pepper.
How much water should we
be drinking to lose weight?
We’ve all heard that we should be drinking 8 glasses
of water every day - but is this true?
Did you know that water is a nutrient?
That’s correct, water is an actual nutrient that our bodies need

every single day to survive… just like the food that we eat.
Our bodies need fuel that comes to us in the form of food
(carbs, protein and fats) and water - and just how we can fuel
our bodies with healthy food or unhealthy food, we can also
fuel our bodies with healthy or unhealthy drinks.
Our bodies NEED water to survive. WE NEED WATER

every single day. Our bodies can survive without food
for a substantial amount of time (weeks in some
very extreme cases) but our bodies can only survive
days or hours without enough water. We need water
to stay hydrated.
The truth is that our cells require water for normal, everyday,
healthy functioning. Our brains, hearts and organs require
water to function normally, and so do our muscle cells, skin
cells, digestive systems - and every other part of our bodies.
If we don’t consume enough water our bodies can become
dehydrated - and this dehydration can potentially cause
confusion, headaches, loss of strength, fatigue and various
other health problems.
The average person should drink 8 glasses of water per day to stay
hydrated - however, one person’s daily fluid requirement can be
different to another person.
Some of the factors that determine the amount of water that every
individual person needs are, for example, how much physical
exercise they do, how much time they spend outside in the sun
and how many hours they are awake for in a day.
It is always important to stay hydrated before, during and after

exercise as this prevents dehydration, fatigue and possibly other
health problems that could develop from dehydration.
Water is also vital for healthy weight-loss!
I generally recommened drinking a minimum of 8 glasses of water

every day - and even more if you are very active, are outside in the
sun, or have been awake for a long period of time without sleep.
Did you know that we also lose water while we sleep? During the
night when we are sleeping, we are losing water through our lungs
while we are breathing. So when we wake up it is very important
to drink water to re-hydrate our bodies - and coffee doesn’t count!
When I wake up in the morning, I like to drink a tall glass of water
to re-hydrate my body.
Coffee and caffeine actually dehydrate our bodies - and so does

too much sugar or refined white sugar! Coffee, caffeinated drinks,
sodas, fruit juices and mixi drinks do not count as healthy water
options or replacements.
The average person should drink 8 glasses of water
per day to stay hydrated. Water is a vital key for
healthy weight-loss!
Your go-to eating plan
We all have those moments sometimes - those moments when
we stare into the fridge for what feels like hours and we just
don’t know what to eat!
We also all have days when we are so busy that we hardly

have any time to make a decent meal, let alone think about
what to make - and so it’s always best to be prepared with
your go-to favorite meals and pantry staples.
By knowing your go-to favorite meals, and having them

on hand with your pantry staples, you can end those “I
don’t know what to eat” moments once and for all & can
always be prepared with an easy, nutritious meal.
So… what are your top 3 “go-to” meals?
Your top 3 meals can be recipes from any of the example

meals or the eating plans provided in this guide, or you
can create them yourself using The Point System.
What are your “go-to” pantry staples?
Your go-to pantry staples can be any of the

recommended foods from The Point System, or any
other healthy food item that you like to keep in your
pantry - junk food items don’t count!
By knowing your go-to favorite meals, you can end those “I
don’t know what to eat” moments once and for all!
My top 3 breakfasts:
1. Oatmeal or overnight oats
Oatmeal is delicious and full of healthy energy - and
overnight oats is the easiest breakfast ever. I love
eating overnight oats for breakfast in summer, and a
hot bowl of oatmeal (cooked on the stove) in winter.
I always add some healthy fats and protein to my
oats such as seeds, nuts, unsweetened nut butter and
oatmeal breakfast!
coconut oil (if its cooked oatmeal) - and I usually
sweeten my oats with blueberries or sometimes
banana. If I don’t have any fruit around, then I’ll
use a teaspoon of xylitol to sweeten it.
2. Chocolate oatmeal
Chocolate oatmeal is the most amazingly
decadent breakfast - and it’s totally healthy.
I always go for this breakfast when I feel
like I need to get my chocolate fix! I add
healthy fats and protein to my oatmeal
with coconut oil, seeds, nuts or
unsweetened nut butter, use cacao
powder to make it chocolatey and
then sweeten it with blueberries,
banana or xylitol.
3. Berry smoothie
I love eating berries for breakfast,
especially blueberries! They are sweet,
as well as refreshing AND they are full
of vitamins and powerful antioxidants!
They are also low in calories!
I often have a smoothie for breakfast

(which will almost always contain
blueberries). I also love making my
favorite green & blueberry smoothie -
it’s got blueberries, banana, avocado,
baby spinach and cucumber in it. If
I don’t have any blueberries, then I’ll
Berry smoothie
happily go for a raspberry smoothie.
My top 3 LUNCHES:
1. Wholegrain gluten-free or rye toast
A really easy lunch for a busy day is a quick slice of
wholegrain gluten-free or rye toast topped with either
avocado, egg, nut butter or tahini.
Smashed avocado on toast with sea salt and cracked

pepper is always delicious. Tahini on toast is amazing
with black olives, fresh basil, sea salt and cracked
pepper. Eggs fried in macadamia or coconut oil with
sea salt is always a winner. And - nut butter on toast
is good every time (I love almond butter, cashew nut
butter, macadamia nut butter and peanut butter).
2. An easy salad
I love making an egg and avocado salad for an
easy lunch, or a walnut and olive salad.
The combination of eggs and avocado is so
delicious with some fresh baby spinach,
cucumber, cherry tomatoes, red bell pepper
slices, sea salt, cracked black pepper and a
squeeze of fresh lemon juice.
If I don’t feel like having an egg salad,

then I’ll usually go for a simple
green salad mixed with walnuts,
avocado and black olives.
3. Quinoa & pine nut salad

Quinoa is delicious added to a salad - and
it’s full of protein! Combining quinoa with
another healthy plant-based protein such as
pine nuts or walnuts is one of my favorite
ways to get a protein packed lunch.
I usually base a salad with baby spinach,

cucumber, tomato, carrot ribbons and
arugula. I use a mix of sea salt, cracked
The best lunch! black pepper, olive oil and fresh lemon juice
for the dressing.
My top 3 Dinners:
1. Grilled fish, sweet potatoes & veggies
Grilled fish (fresh hake, salmon or trout) with some vegetables in the oven to go with my
baked sweet potato (or sweet potato fries) and dinner - pretty much any vegetable tastes
a few veggies is one of my favorite meals to great once it’s been roasted (even brussels
make for dinner. Fish is full of good protein sprouts), just add some oil, sea salt and some
and healthy essential fats, and baked sweet cracked black pepper to your oven tray and
potato fries are the perfect healthy french fry you’re good to go.
alternative. I usually lightly steam or roast
2. Homemade chicken curry

or homemade spaghetti
bolognese
If I have a bit of extra time in the evening, or
if I just feel like making something special for
dinner then I will usually go for one of my all
time favorites: my homemade chicken curry with
brown basmati rice or my homemade spaghetti
bolognese with brown rice pasta.
I make both of these from scratch and so they’re

totally healthy (free from any processed or
unnatural ingredients).
3. Vegetable stir fry
For dinner I usually go for something simple
- like an easy stir fry.
I change up a stir fry by using different

vegetables as well as a variation of natural
herbs and spices - I like to use Italian herb
mixes, oregano and cayenne pepper the most.
For protein, I’ll either add tahini, pine nuts,

walnuts or chicken to my stir fry.
My top 3 snacks:
1. Almonds with macadamia nut butter
I love nut butter so much! If I’m not
having some nut butter on a slice of
wholegrain toast, with banana slices
or with apple slices, then I’ll have
some with raw almonds.
Trust me - raw almonds dipped into

macadamia nut butter is the bomb.
2. fresh fruit
Fresh fruit is always a good idea for a
snack. My favorite fruits are cherries,
apples, oranges, bananas, raspberries,
blueberries, watermelon and litchis.
Watermelon is absolutely amazing in
summer, and oranges are perfect in
winter for an extra dose of vitamin C.
3. Air popped popcorn

A little bit of air popped popcorn is
almost always a good idea - especially
for a late night snack during a movie!
1/8 cup of popcorn kernels makes

about 3 big cups (or a decent sized
bowl) of popcorn - and it’s roughly
100 calories! Air popped popcorn is
much lower in calories than oil popped
popcorn. Invest in an air popper if
you’re a popcorn lover, it’s so worth it! fresh
fruit
My go-to pantry staples : example
Everyday basics
- Wholegrain rye bread - Gluten-free bread - Almond milk (unsweetened)
Leafy greens Vegetables Fruit & berries

- Baby spinach - Zucchinis - Blueberries
- Romaine lettuce - Broccoli - Bananas
- Arugula - Carrots - Apples
Whole grains Protein (plant-based) Protein (animal-based)

- Rolled oats - Raw almonds - Eggs
- Quinoa - Natural peanut butter - Salmon or trout
- Brown rice - Chickpeas - Chicken breast fillets
Cold-pressed oils Dairy & alternatives Healthy fats

- Coconut oil - Plain yogurt (full cream) - Avocados
- Olive oil - White cheddar cheese - Macadamia nut butter
- Macadamia nut oil - Full cream milk - Olives
Flavoring (savoury) Flavoring (sweet) Flavoring (basics)

- Cherry tomatoes - Cinnamon - Sea salt
- Onions - Cacao powder - Cracked black pepper
- Fresh garlic - Ground vanilla powder - Lemons or limes
Natural sweeteners Fruits to sweeten Natural herbs & spices

- Xylitol - Blueberries - Italian herb mix
- Raw honey - Bananas - Natural curry powder
- 100% pure maple syrup - Unsweetened raisins - Dry chilli flakes
You don’t need to slave over the stove
for hours every day in order to have
tasty, delicious, healthy meals. Getting
savvy with meal prep can save a lot
of time, and can help you to create
amazing meals in a matter of minutes!
Easy food prep ideas can be kept in the fridge. Cooked legumes
such as beans and chickpeas are delicious
for healthy meals added to salads and stir-fries.
Overnight oats: Overnight oats are

You don’t need to slave over the amazing for a quick breakfast. All that you
stove for hours every day in order to need to do to make overnight oats is mix
have tasty, delicious, healthy meals. a couple of ingredients together in a jar
Preparing certain foods once a week (or a bowl) and leave them to soak in the
(such as whole grains and legumes), or fridge overnight (about 8 hours). Mix dry
every second day (such as meat, poultry, oats, chia seeds, cinnamon and some fruit
eggs and even vegetables) can help you together (I love to use berries or smashed
to create deliciously healthy meals in a banana) with water and soak overnight,
matter of minutes. then serve in the morning with nut butter
or raw nuts.
Grains: I usually cook up some whole
grains (a pot of brown rice and a pot of The every second day smoothie: If
quinoa) at the beginning of the week and you don’t have time to make a smoothie
keep them in the fridge to add to meals and every single morning, then try making a
salads. Brown rice and quinoa are both double serving every second day.
delicious tossed into salads, and are also
easy to re-heat. Most grains can easily be Last nights dinner for lunch: If you
reheated by steaming them for 2-3 minutes. need a quick meal for lunch, then make a
I love to re-heat a serving of brown rice or double serving of dinner each night and
quinoa (1/2 cup) in a pan with a teaspoon save half of it for lunch the next day.
of olive oil, some sea salt and a little
cracked black pepper. These grains are also Wake up 15 minutes earlier: Set your
delicious added to stir-fries. alarm clock to go off 15 minutes earlier
each morning so that you have time to
Legumes: Just like with grains. legumes prepare your breakfast, snacks and lunch
can be cooked at the start of the week and for the day ahead.
Prepare your meals before you go to
sleep: If you don’t have time in the morning
to make breakfast (or to prepare your other
meals for the day), then try to get it done
the night before. Prepare overnight oats or a
smoothie the night before so that when you
wake up in the morning your breakfast is
ready. Pre-pack some snacks and your lunch
for the next day before you hit the pillow, or
while you are making your dinner.
Eggs: Boiled or baked eggs are easy to make

and can be kept in the fridge for a couple of
days (if hard boiled). Boiled or baked eggs
can easily be sliced and added to salads.
Meat and poultry: Cooked meat can

generally be kept in the fridge for a day or two,
and can easily be added to salads or stir-fries.
Grill a few 100g chicken or turkey breasts,
and add them to salads cold (sliced up) - or
toss them into a vegetable stir-fry! The same
can be done with a piece of grilled steak.
Vegetables: Oven roasted vegetables

are amazing! I usually cook a big tray of
vegetables (any vegetables) and eat a serving
with dinner, then I’ll add the leftovers to
salads for the next day or two.
Can I eat snacks if I’m trying
to lose weight?
Little snacks can seem harmless, as I wanted to! I soon learned that this belief
but they can often be the reason for simply isn’t true.
weight-gain as well as the inability to
lose weight! If we consume more calories than we are
burning every day, then we will likely gain
Even healthy snacks (just like unhealthy weight. If we consume less calories every day
snacks) can be high calorically, which can than what our bodies burn for daily fuel then
prevent us from achieving our body and we will likely lose weight.
weight-loss goals.
Mindful snacking does not mean constant
When I was trying to lose weight (when I grazing - it means eating just what our bodies
was just starting out), I believed that if I ate need and no more.
only healthy food then I could eat as much
Top tips for
healthy snacking:
A snack should ideally be low in calories you want to snack because you are feeling
(these calories should be worked into your bored, however it is never a good idea to snack
daily calorie allowance and eating plan using because of boredom).
The Point System)
An example of a healthy snack could
A healthy snack will usually contain be a piece of fruit with some raw nuts,
some protein, fats and carbs (healthy or can some chopped veggie slices with
fats and protein help the body to process the hummus, or even a slice of toast with
sugars which are naturally found in carbs) natural peanut butter (these should always
be eaten in realistic serving sizes because even
A snack is not as big as a meal, because foods such as fruit, hummus and nuts can all
it is just a snack and not a meal (meals be high calorically).
are generally larger portions of food, while
snacks are usually smaller portions of food)
A snack is just enough food to keep you

going from one meal to the next (a snack Mindful snacking does not
is not an extra meal) mean constant grazing - it
means eating just what our
A snack is not there just to be eaten bodies need and no more.
for the sake of being eaten - it is there
for moments when you need it! (there may be
times when you need to eat a snack because
you are hungry and there may be times when
Healthy snack ideas that you’ll love:
» A small smoothie with berries, banana,
cinnamon, full cream yogurt (or avocado
instead of yogurt as a dairy alternative)
» Apple or banana slices with a spoonful

of nut butter (and maybe even a sprinkle
of cinnamon)
» A slice of 100% wholegrain toast with

avocado, sea salt & cracked black pepper
(yum!) » Air popped popcorn - 1/8 cup of
popcorn kernels makes about 3 big cups
of popcorn
tahini, black olives, fresh basil leaves, sea
salt & cracked black pepper (super yum!) » Fresh fruit (sliced, chopped or whole)
- fresh fruit is always refreshing and
delicious!
nut butter (I love almond, macadamia
or peanut butter) and cinnamon - so » Raw nuts and seeds (or a mix of both)
amazing!
» Raw almonds dipped into macadamia
» Veggie slices (carrots, red bell pepper, nut butter (this is my personal favorite)
cucumber, cherry tomatoes, celery,
» Plain yogurt with fresh fruit (berries or
broccoli florets, cauliflower florets - all
banana are always good go-to options)
raw of course) with hummus
and raw nuts (and maybe even a sprinkle
» Boiled or baked eggs of cinnamon)
Suggested
shopping list
Leafy greens: baby spinach, romaine/ cos Grains: whole rolled oats (not instant or
lettuce, arugula/ rocket, kale quick cooking), steel cut oats, brown rice,
quinoa
Green vegetables: zucchini, cucumber,
broccoli, cauliflower, asparagus (buy fresh, Bread: 100% wholegrain rye bread,
not frozen) 100% wholegrain multi-grain bread, 100%
wholegrain gluten-free bread, ezekiel bread
Vegetables: carrots, tomatoes, beetroot,
pumpkin, sweet potatoes (buy fresh, not frozen) Meats: grass-fed lean beef fillet or wild
game meat (like kudu or venison)
Berries: blueberries, raspberries, mixed
berries (frozen berries are more affordable & Poultry: skinless chicken breast meat or
keep for longer) skinless turkey breast meat (free-ranged),
ostrich steak
Cooking oils: macadamia nut oil, coconut
oil (cold-pressed) Fish: salmon or trout, hake or cod, tuna
(canned in water)
Oils for salad dressing: olive oil, flax
seed oil or sesame oil (cold-pressed) Legumes: black beans and chickpeas
Flavoring: cinnamon, cacao powder Avocados

(unsweetened raw cocoa), ground vanilla
powder, dried herbs (no added sugar or Eggs: grain-fed & free-ranged, organic if
artificial flavoring), fresh herbs, sea salt (pink possible
himalayan is best), black pepper
Milk & yoghurt: choose full cream, sugar-
Fruit: bananas, papaya, apples, grapefruit - free options that have no added flavour or
whatever fruit you love! colouring (plain yoghurt and milk are best)
Cheese and butter: try to purchase only real dairy,
good quality butter and not margarine - margarine is not
recommended as a healthy fat option. Buy good quality
cheeses that have no added flavour or colour. Cheddar &
gouda cheese should be bought white - and cream cheese
should always be bought plain.
Milk & dairy alternatives: almond milk, light coconut

milk (not canned), rice milk, oat milk - all unsweetened and
unflavoured. Make sure that all milk and dairy alternatives
(including yoghurt and cheese) have no added sugar, colouring
or flavoring.
Nuts: almonds, cashew nuts, walnuts, pecan nuts, pine nuts

or any nuts that you love (all raw)
Nut butter: almond, cashew, peanut or macadamia

(unsweetened, additive free)
Seeds: chia seeds, flax seeds, pumpkin seeds, sunflower

seeds (all raw)
lemons and limes: lemons & limes enhance flavor

naturally in dishes like homemade curry, homemade
bolognese, vegetable stir-fries and even salads.
DIY salad dressing: olive oil, sea salt, cracked black

pepper & fresh lemon juice makes the perfect salad dressing!
If you are eating out, always try to stick to the
basic principles of The Point System and the healthy
eating guidelines provided in this nutrition plan.
Eating out guidelines
Because life does not revolve around our

weight loss plans (wouldn’t it be easier if
it did?) or stop because we have to follow a
special diet, it’s important to have a plan
so that you know what to do when you
eat out, go to parties or enjoy meals with
friends and family.
At some point, you might not have healthy meal

options with you or a meal available that you
would like to eat - this just happens sometimes.
However, the decisions that you make in situations

like this can have quite a big impact on your end
goals. In these situations, always try to stick to
the basic principles of The Point System and the
eating plans provided with this nutrition guide.
Top tips: eating out
When eating out it can sometimes be difficult to When ordering meat, ask what size the
stick to an eating plan, but that doesn't mean that serving is in grams.
you have to go crazy while dining out. Try to
weigh up in your mind what is most important to Be careful of the common restaurant
you (fast food or dream body). However, if you do standard “butternut or pumpkin mash &
decide to eat out then try to pick a nice restaurant creamed spinach” vegetable dishes - while
instead of a fast-food restaurant. many restaurants offer this as their vegetable
dish, these veggie recipes are usually packed
Consistently making poor food with white flour, cream and lots of added
choices or eating out a lot may sugar. Try to order some oven roasted or
hinder body and weight goals - steamed vegetables instead, or just ask for a
short term and long term. simple salad (with no dressing, just a piece of
fresh lemon on the side).
One fast-food meal can often provide
enough calories for an entire day (or When you’re eating out, learn to go out to
more) while a nice restaurant will enjoy the experience of being with friends or
still generally serve semi-healthy family, it doesn't always have to be about the
food. food. For drinks, try ordering bottled water
(plain or sparkling/ soda water) with a slice
When dining out try to avoid all deep- of lemon. Regular soda’s and juices offer so
fried, battered and calorie loaded foods such many unnecessary calories that we just don't
as pizza, pasta and bread dishes if possible. need.
A healthier alternative could be a 100-200g
piece of grilled fillet steak, a 100-200g grilled If we are being serious about our weight-
chicken breast or a 100-200g grilled piece of loss and body goals then we don't need dessert
fish (no added sauce) with vegetables or a side (unless we are having our well deserved
salad (no dressing) - or baked sweet potato weekly treat).
wedges (not deep fried).
Lunch recommendations:
Here are some
» A fresh salad with a grilled chicken breast
recommendations of
(100-200g) on the side - ask for no dressing
what you might like to on the salad and instead squeeze some fresh
lemon juice over it.
order while dining out:
» A fresh salad with a grilled piece of beef
fillet (100-200g) on the side - ask for no
Breakfast recommendations: dressing on the salad and instead squeeze
some fresh lemon juice over it.
» 2 poached eggs with a slice of
wholegrain rye toast or wholegrain toast » A fresh salad with 2 boiled eggs on the
and a side of sautéed mushrooms or side (just ask if it’s not on the menu) - ask for
tomatoes. no dressing on the salad and instead squeeze
some fresh lemon juice over it.
» 2 poached eggs with some fresh
avocado slices (1/4 to 1/2) and a side of » A fresh salad tossed with a side of oven
mushrooms or tomatoes. roasted vegetables (just ask if it’s not on the
menu) - ask for no dressing on the salad
» A small fruit salad - make sure that
and instead squeeze some fresh lemon
it’s made with fresh fruit and that there’s
juice over it.
no syrup or juice poured over it. Ask for
some nuts or seeds to be sprinkled on top » A slice of wholegrain rye or wholegrain
if possible. bread topped with avocado slices (1/4 to
1/2).
» A small bowl of cooked oatmeal - ask
for a little full cream milk on the side
Any of the breakfast
and a few nuts or seeds. Ask for some
recommendations given above (most
honey to sweeten it!
restaurants are usually happy to
serve breakfast options at lunch time,
you just have to ask).
Dinner recommendations:
» A piece of 100-200g fish (grilled and not

fried, with no batter) and a small side salad
(no dressing) or a side of oven roasted or
sautéed vegetables.
» A piece of 100-200g beef fillet (grilled

and not fried, with no sauce) and a small
side salad (no dressing) or a side of oven
roasted or sautéed vegetables.
» A piece of 100-200g chicken or turkey

(grilled and not fried, with no sauce) and a
small side salad (no dressing) or a side of
oven roasted or sautéed vegetables.
» A fresh salad with smoked salmon (100-

200g) on the side (just ask if it’s not on the
menu) - ask for no dressing on the salad
and instead squeeze some fresh lemon juice
over it.
Any of the lunch recommendations given

above will usually also be fine for dinner.
Drink recommendations:
» A bottle of still or sparkling/soda water

with a slice of fresh lemon and ice is always
refreshing.
» Black coffee such as a black Americano

(served hot or chilled with ice cubes) - take a
sachet of xylitol or stevia in your handbag to
sweeten if you need to, and ask for a small Here are some examples of foods
serving of milk on the side if you need it. to make:
» Freshly brewed green tea, rooibos tea or » Cook quinoa or brown rice instead of
any other natural & unsweetened herbal white rice and serve it with measuring cups
tea should be fine - take a sachet of xylitol so that you know how many calories you are
or stevia in your handbag to sweeten if you eating.
need to, and ask for a small serving of milk
» Bake sweet potatoes in foil and serve 1 for
on the side if you need it.
yourself.
One fast-food meal can often » Steam lots of green veggies like zucchini,
provide enough calories for an broccoli, cauliflower and asparagus, and serve
entire day - or more. And if we a big portion for yourself.
are being serious about our
» Roast a big tray of diced pumpkin
weight and body goals then we
or mixed vegetables with 1 teaspoon or
don't need dessert!
tablespoon of oil, herbs, sea salt and cracked
pepper - and then help yourself to 1 or 2
cups worth of it!
Top tips: eating with » Grill skinless chicken breasts, turkey breast,
family and friends fish or lean fillet steaks that have been pre-cut
to 100g serving sizes.
It’s nice to sometimes share meals with family
» Serve a big green salad with baby spinach,
and friends, but often these shared meals can
arugula, cucumber, tomato, bell pepper slices
cause us to eat more calories than we’d like.
and carrot ribbons on the table - and drizzle
it with fresh lemon juice, sea salt and cracked
If you eat dinner with your family
black pepper. Then place olive oil, olives,
or friends every evening, then
walnuts and pumpkin seeds on the table so
get into the habit of helping to
that family members can add them to their
prepare the food (if you don’t
salads as they like - this way you can measure
already) - that way you can be in
your servings and remain mindful of your
control of what is served.
calorie consumption.
Measuring tips & tricks
It’s a good idea to use measuring cups at properly. Do not heap the spoons, this
all times until you have mastered the art of is very important - by heaping a spoon
accurate estimation. I still use measuring you can easily double or triple the
cups every day while preparing meals. amount used.
Invest in a set of measuring cups as well as a set Measuring dairy products: Always
of measuring spoons that helps you to measure measure dairy products! Use measuring
teaspoon and Tablespoon amounts accurately - cups to estimate yoghurt and milk. Divide
these are not expensive and will be useful to you big blocks of cheese into smaller amounts,
every day! for example you can divide a 500g block of
white cheddar cheese into 10 smaller blocks
Measuring meat, poultry and fish: If you of 50g for easy reference.
find it difficult to estimate meat sizes accurately
then you might want to invest in a small kitchen
scale. Otherwise, buy skinless chicken or turkey
breast meat/ lean beef fillets/ fresh fish fillets
that indicate the weight amounts in grams or
Units of measurements
ounces. Then divide the poultry/ meat/ fish and abbreviations used
into small bags of 100g (3.5 oz) servings to make in the eating guide and
everyday meal prep easier!
eating plans:
Measuring grains, legumes, nuts and
seeds: Always use a measuring cup to
measure out grains and legumes (cooked or Tbs = tablespoon
dry). You can easily count nuts and measure tsp = teaspoon
seeds with a spoon. g = grams
oz = ounces
Measuring oils, butter & nut butters: cup = cup
Always measure oils, butter and nut butters
It’s a good idea to use
measuring cups at all times
until you have mastered the art
of accurate estimation.
I still use measuring cups every

day while preparing meals.
A little look at how long it takes
to burn off junk food calories:
Calories Running Brisk walking
Food item per food (constant pace (constant pace of
item of 6 MPH) 3.5 MPH)
1 x chocolate milkshake
360 calories 33 minutes 2 hours + 24 minutes
(300ml)
1 x peanut butter
600 calories 54 minutes 4 hours
milkshake (300ml)
1 x glass chocolate milk

250 calories 23 minutes 1 hours + 40 minutes
(300ml)
1 x Oreo McFlurry 510 calories 46 minutes 3 hours + 24 minutes
1 x donut (chocolate) 300 calories 27 minutes 2 hours
1 x donut (sugar coated) 300 calories 27 minutes 2 hours
1 x cheese stick 100 calories 9 minutes 40 minutes
1 x cupcake (store-bought) 300 calories 27 minutes 2 hours
1 x cupcake (from bakery) 550 calories 50 minutes 3 hours + 40 minutes
1 x choc chip cookie 100 calories 9 minutes 40 minutes
Calories Running Brisk walking
Food item per food (constant pace (constant pace of
item of 6 MPH) 3.5 MPH)
100g potato crisps 536 calories 48 minutes 3 hours + 34 minutes
100g chocolate 535 calories 48 minutes 3 hours + 34 minutes
1 x muffin (regular) 380 calories 35 minutes 2 hours + 30 minutes
100g ice-cream (regular) 207 calories 20 minutes 1 hours + 22 minutes
1 x biscuit (regular) 100 calories 9 minutes 40 minutes
1 x slice pizza (regular) 285 calories 26 minutes 1 hours + 50 minutes
1 x whole pizza 2269 calories 3 hours 24 minutes 15 hours + 4 minutes
1 x serving french fries 365 calories 33 minutes 2 hours + 24 minutes
1 x can soda (330ml) 139 calories 14 minutes 56 minutes
1 x glass wine (150ml) 130 calories 12 minutes 52 minutes
1 x slice chocolate cake 537 calories 49 minutes 3 hours + 35 minutes
1 x slice cheesecake 400 calories 36 minutes 2 hours + 40 minutes
1 x croissant 330 calories 30 minutes 2 hours + 12 minutes
1 x slice banana bread 200 calories 18 minutes 1 hours + 20 minutes
1 x cappuccino (with foam) 200 calories 18 minutes 1 hours + 20 minutes
1 x cappuccino (with whip) 350 calories 32 minutes 2 hours + 20 minutes
100g jelly beans 324 calories 29 minutes 2 hours + 10 minutes
100g gummy bears 325 calories 29 minutes 2 hours + 10 minutes
100g M&M’s (chocolate) 492 calories 35 minutes 3 hours + 16 minutes
100g M&M’s (peanut) 510 calories 46 minutes 3 hours + 24 minutes
top tips 5 habits that
will make healthy eating
easier than ever!
When we are trying to reach new body goals, there are a few simple things that we can do to set
ourselves up for success - things that will make our jobs easier. Here are a few examples of how
you can set yourself up for success, so that obtaining your body goals is possible:
1. Eat a nourishing, healthy breakfast 3. Do a weekly grocery shop and fill

every morning - breakfast sets the tone your pantry with the right foods -
for our whole day. If we eat junk food for doing a decent grocery shop every few days and
breakfast then we will likely crave junk keeping your pantry well stocked with healthy
food all day long, but if we eat something foods will help you to stay on track with your
healthy then we are more likely to crave healthy eating plan.
healthy foods throughout the day.
4. Avoiding buying junk foods or foods
2. Do a bit of meal prep for the week that tempt you - avoid buying sweets, candy,
ahead - preparing certain foods at the chocolate or junk food that will tempt you to
start of the week can be a lifesaver if you cheat on your healthy eating plan. Having these
have a busy schedule. It’s so easy to cook foods lying around is only asking for trouble!
up a big pot (or a few different pots) of
foods like whole grains and legumes, these 5. Prepare healthy meals and snacks
foods keep really well in the fridge for a for the day ahead - prepare a healthy
week. I usually cook up some whole grains lunch and some snacks to take with you to
on a Sunday or a Monday and add small school or work, this will help you to stay on
servings to salads, stir fry’s and other meals track with your plan. Get up 15-30 minutes
throughout the week. earlier each day to do some meal prep or get
it done the night before.
En d n ote :
Always remember that there is a solution regular exercise, losing weight and
to every problem. No matter how you feel generally shaping up.
about yourself and your body right now,
and no matter how many times you have However, getting YOUR most
tried and failed - remember that there is beautiful body is not about one
always a solution. Where there is a will, specific or ideal look, or about trying
there is always a way. to look like someone else. Every
woman looks different and every
I truly believe that EVERY woman CAN achieve woman has a different natural body
her most beautiful body and can become the best shape - this is something that we
version of herself - but if you want to see results and must accept.
reach your body goals then you need to take action
and follow through with those actions. Getting YOUR most beautiful
body is about becoming the best
Join real women all over the world version of you, or achieving
who are changing their lives! a body (shaping up, through

consistency and discipline) that
enhances your natural beauty.
The truth is that most people never do anything
with the products that they purchase (this includes
That being said, it is always important
weight-loss, fitness and health products), and when
to keep in mind that becoming your
they don’t do anything with them they are usually
most beautiful self is just as much
unable to get the results that they desire.
about inner beauty as outer beauty.
Having inner beauty is about being a
If you want to get results then you need to take
kind and loving person.
action. For fast and effective results, it is often best
to take action immediately. In this case, taking action Inner beauty is what gives a woman
may mean changing your lifestyle, sticking to your that special sparkle in her eye and an
diet and completing all of your workouts. Becoming energy that can radiate in a room -
the best version of yourself may include pursuing a it’s something that makes her stand
healthier lifestyle, eating a healthier diet, performing out in a crowd.
I love this quote: “True beauty Instagram, Twitter and Facebook
radiates with love, sparkles
with joy and sprinkles kindness You can also email your progress photos to me at
wherever it goes.” mail@liezljayne.com
Every day, in some small way, you How to stay in touch:

can start living your dream. Today,
every choice you make will contribute
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most beautiful self. So make powerful Facebook: www.facebook.com/liezljayne.blog
choices - about what you eat, what
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you drink, how you think about
yourself and how you workout. Youtube: www.youtube.com/liezljayne
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woman that you are and own every Tumblr: www.liezljayne.tumblr.com
decision that you make. Go - and be
Blog: www.liezljayne.com
your most beautiful self today and
every day!
Be a part of the
Thank you!
#beautifulbodymovement
Thank YOU so much for reading my book!
I hope that you have found all of the information,
I would love to see your amazing
guidance, tips and recommendations that I’ve shared
transformation!
throughout The Beautiful Body Guide helpful.
Please feel free to tag me in your

And also - a BIG thank you to Rob, Trish, Barry,
photos via my social media @
Rozanne, Jessica and Ross for helping me to make
liezljayne - use the hashtags #liezljayne
The Beautiful Body Guide possible!
and #beautifulbodymovement on
Frequently asked questions
Q: What is the most important part of Q: Should I eat before or after a
weight-loss? workout?
A: I always tell women that the most A: A lot of people stress about whether they
important part of weight-loss is consistency! should be eating before or after a workout, but
Being consistent with your eating plan and at the end of the day it does not really matter.
exercise plan is the most important thing that Eating before or after a workout will not make
you can do to reach your weight-loss and you lose or gain weight - it is the total amount
body goals. of calories that you consume in a day that
will cause weight-loss or weight-gain. If you
Q: Can’t I just take fat-burner or fat- feel better when you eat something before
blocker pills to lose weight? you exercise, then you should eat something -
it doesn’t have to be a large amount of food.
A: There are no fat-burner pills or supplements
that will help you to lose a large amount of If I am working out really early in the
weight and keep it off. The crazy truth is morning (first thing), then I will often only
that most fat-burner or fat-blocker pills lack eat after a workout. But if I wake up feeling
evidence as to how they affect the human really tired and hungry then I might have a
body, especially long term. Taking these kinds small snack before a workout!
of pills or supplements could possibly lead
to long-term health problems and may have Q: Do I have to avoid carbs to lose
negative side affects (many unknown to man). weight?
Truthfully, there isn’t a substitute for a healthy A: Carbs are a macronutrient (as we discussed
lifestyle when it comes to weight-loss and fat- earlier in this book) and are therefore
loss. Following a healthy diet and exercising essential for sustained good health, healthy
regularly is the best and most effective way to weight-loss and normal body function. We
lose weight, and keep it off. need to eat carbs every day so that our cells
have energy, and so that we can be healthy!
Eating carbs will not make us gain weight, breads, pasta, cakes, sweets, rolls and candy.
only eating too many calories every day
will make us gain weight. To lose weight Q: How do I satisfy my sweet tooth in
in a healthy, sustainable way we must eat a a healthy way?
balanced diet (with carbs, fats and protein)
and we must eat fewer calories than what we A: If you have a major sweet tooth and feel
are burning through planned exercise and like you just can’t live without a small sweet
normal everyday movement. Low-carb diets treat, then the best thing to do is opt for
are not sustainable long term for weight-loss sweet fruits instead of candy and sweets.
- as soon as you re-introduce carbs back into Try snacking on fresh berries such as
your diet (after not eating them) you can blueberries, raspberries and strawberries or
easily gain weight back. even grapes and clementines. Remember
not to go overboard though - even with
Q: Is it okay to eat carbs at night? snacking on fruit - and work your fruit
servings into your daily meals and snacks
A: It does not matter what time of day using The Point System.
you decide to eat your carbs - this will not
affect weight-loss. Only eating fewer calories Keep in mind that you will crave what you
overall in a day will make you lose weight. eat, so if you are eating lots of sweet foods
It is important to eat carbs, fats and protein then you will likely crave lots of sweet foods.
with each meal.
Q: How do I satisfy my chocolate
Q: How do I manage my sugar cravings in a healthy way?
cravings?
A: A lot of people crave chocolate
A: If you eat a well balanced diet with good (especially us women), and for good reason
carbs, healthy fats and good protein then - it tastes amazing and it makes us feel like
you are less likely to crave sugar and junk we are in food heaven (even if it’s just for a
foods throughout the day. Eating more low moment). Chocolate is one of life’s simple
GI carbs such as whole grains, vegetables, pleasures! While some chocolate candy
legumes and leafy greens will also help with bars, sweets & desserts may be unhealthy
the management of sugar cravings. These food choices (filled with refined sugars and
low GI carbs cause less of a spike in blood highly processed ingredients), there are
sugar levels than processed carbs like white some healthier ways to get your chocolate
fix. What many people don’t know is that chocolate CAN be
healthy! Cacao (unprocessed cocoa) is chocolate in it’s pure
form, and it offers many amazing health benefits! Chocolate
releases endorphins which gives immediate feelings of
joy and excitement. It also ignites the release of a nerve
chemical called serotonin which results in an overall sense
of well-being. Chocolate contains theobromine and caffeine
(both cause a mental boost) and phenylethylamine which
stimulates the nervous system, increases ones blood pressure
and heart rate, and is produces similar feelings experienced
when a person is in love. Did you know that chocolate is a
superfood? A superfood is a food that is considered to be
beneficial for ones health because it is very rich in nutrients.
Pure cacao contains powerful antioxidants, vitamins and
minerals! My favorite ways to get my fix of chocolate is to eat
chocolate oatmeal or a healthy chocolate smoothie. These
are both so easy to make, they’re healthy and nourishing and
they leave me feeling good with sustained energy and happy
feelings! You can eat chocolate - just choose to eat it the
healthy way (chocolate oatmeal or a chocolate smoothie are
good choices) and work it into your eating plan using The
Point System (I often have chocolate oatmeal or a chocolate
smoothie for breakfast).
Q: How do I get increased and sustained energy?
A: Having long lasting, sustained energy is something that

we all strive after, because energy is what enables us to do
everything. Energy makes it possible for us to work, to spend
time with friends, to spend time with our loved ones, to play
with our children or little cousins, to laugh, to watch tv and
even to go on Facebook or Instagram. If you have ever had a
“low energy moment” or a “low energy day” where you felt
tired and depleted or you have just felt completely exhausted,
it may have a lot to do with what you ate that day… or the day
before, or even a few days before. If you feel like you constantly
have little or no energy then chances are that you are not giving
your body the nutrients that it wants, or needs to be vibrant,
healthy and full of energy! Getting enough exercise and moving
around throughout the day will actually help with having
consistent energy levels. Eating a balanced diet that contains
good carbs, healthy fats and good protein at
every meal will also give you increased and
sustained energy. Also make sure that you are
drinking enough water everyday and getting
enough sleep! Avoid processed, refined foods
and eat whole foods to get the best energy.
Some people (not all people) feel tired if they
eat too much animal-based protein during the
day. While animal-based proteins are healthy,
they can sometimes require more energy to
digest. If you notice that you feel tired with
low energy levels after eating meat during
the day, then try eating plant-based proteins
(nuts, seeds, legumes) with your breakfast and
lunch meals - and then eat your animal-based
proteins with your dinner.
Please note that not all people feel this way

after eating animal-based proteins and meats.
Some people feel best when they eat animal-
based proteins with all of their meals - we are
all different.
Q: Do I need to take a vitamin supplement?
A: We have been conditioned to believe that we all need to be

taking vitamin supplements every day - but if you make healthy
food choices then you should be getting all of the vitamins
and minerals that your body needs. A vitamin supplement or
multivitamin cannot make up for an unhealthy diet - if we eat
enough vegetables, leafy greens and fruits in a balanced diet then
we should be getting all of the nutrients that we need.
However if you have any special dietary, health needs or health

problems, or you feel like you may be lacking certain vitamins
then you should check with your doctor or health practitioner
to see if you need to take a vitamin supplement. Water soluble
vitamins such as vitamin C and vitamin B can be taken every day
(the excess will be flushed out in urine), but fat-soluble vitamins
such as vitamins A, D, E and K can do more harm than good if
taken in excess. Fat-soluble vitamins get stored (whatever is not
used immediately) in fat and can be harmful good protein) until your weight stabilizes - so
if you take an over-dose. Always check with that you can maintain your weight. Reaching
your doctor or health practitioner to see your goal weight is not an excuse to binge
whether you need to take a multi-vitamin or on a whole lot of junk food or go back to
a vitamin A, D, E or K supplement. You can your old lifestyle. If you want to maintain
take a vitamin C supplement everyday if you your goal weight then you need to keep up
wish to, this can help to boost the immune your healthy lifestyle which includes eating a
system naturally. healthy diet and exercising regularly. If you
start to eat too much food or stop exercising
Q: How much weight should I be losing regularly then it is possible to gain weight.
each week?
Focus on living a healthy lifestyle and
A: If your goal is to lose weight then you exercising, and focus on eating a balanced
should realise that woman’s body is different, diet that makes you feel good!
and so the pace at which she will lose weight
will be different to another woman. Every Q: How do I stay fuller for longer?
single person’s results will vary. Reaching a
plateau (having your weight stay the same A: Because we want to lose weight while we
for a while without losing more weight) can diet and because we are restricting calories
be normal after having lost weight. If you do to a certain extent, this means we are often
reach a plateau after losing weight then do not eating smaller portions of food and eating
lose faith - if you still want to lose more weight fewer times in a day than usual. However,
then you must just stick to your healthy diet getting that wonderful feeling of fullness (not
and keep exercising. Focus on being healthy, too full - a content fullness) is not the hardest
staying fit and eating foods that make you feel job in the world if you know what foods to eat!
great!
There’s no doubt about it (and science proves
Q: What happens when I reach my this to us again and again) that certain foods
goal weight? do keep us fuller for longer, and other foods
don’t keep us full at all. Because we are all
A: Once you have reached your goal weight, different, some foods will keep me full for
you should start to eat a bit more of each a long time but they may not be your most
kind of food (healthy carbs, healthy fats and filling foods - for that reason it’s good to
test out some meals and foods to see what brown rice, nuts such as almonds, leafy greens
works best for your body. Keep in mind that like baby spinach, fruit like bananas, apples,
combining healthy fats, protein and good citrus, frozen berries and vegetables such
whole carbs together at every meal is a sure as carrots, mushrooms, onions, tomatoes,
recipe for staying fuller for longer. Foods that broccoli, cauliflower, potatoes, sweet potatoes,
will generally keep us fuller for longer include pumpkin, zucchinis and butternut squash.
proteins such as eggs (including the yolk, lean
meats, chicken, turkey, beef, fish, legumes, These foods are generally quite well priced
nuts and seeds). Eating healthy fats such as all over the world, and depending on where
avocado, olives and cold-pressed oils, nuts you live there will also be other healthy foods
and seeds also help to keep us fuller for longer options available in bulk that are good value
because they take longer to digest than carbs. for money. Animal protein sources such
as dairy, eggs, chicken, turkey, beef, lamb,
Carbs that are high in fibre are also great pork and fish tend to differ in price, due to
for keeping us full - eat whole carbs such as availability, from country to country.
vegetables, fresh fruit, leafy greens, legumes
and whole grains like quinoa, whole rolled Do some research to find out what foods
oats, steel cut oats and brown rice. are most common were you live - these will
probably be the most affordable foods for you
Q: How do I eat healthy on a budget? to purchase.
A: It is possible to eat a healthy diet on a Q: Should I be following a gluten-

budget - I would know because I did it for free or a wheat-free diet?
years while living on a very tight budget. The
price of certain foods will vary from country A: Following a gluten-free or wheat-free diet
to country, and from season to season, is not the magic secret to losing weight, this
but there will be affordable healthy foods is because the calories provided in gluten
available wherever you live. containing grain foods will be very similar or
the same as gluten-free grain food options.
The best low-budget health foods to buy are
generally foods such as legumes (you can get For example: I can eat a slice of wheat
big bags of dry legumes at a very low price), bread (which contains gluten) or I can eat
whole grains such as whole rolled oats and a slice of gluten-free bread (made with rice,
224
corn and oat flour) and the calories for those 2 slices of bread
will roughly be the same. If you decide that you should follow
a strictly gluten-free diet, it should be because you feel best
when you eat no gluten. Some people feel bloated and gassy
and struggle with digestive issues when they eat gluten - other
people don’t seem to be affected by eating gluten.
All of the diet plans and recipes included in this eating guide
CAN be gluten-free if you want them to be. For example, you
can easily eat a slice of bread but choose to buy gluten-free bread
instead of wheat bread. What I recommend to women is that
they eat whole grains as much as possible and try to avoid white
refined flours and processed grain products. Please take note
that often gluten-free bread options can be just as unhealthy as
wheat bread because they are made with white refined flours. For
better health, choose wholegrain gluten-free breads that contain
no added sugar. Be very careful of buying breads that contain
lots of added sugar. Be sure to read the ingredients of the bread
and make sure that each slice contains roughly 100 calories,
preferably not more than 100 calories per slice (to complement
The Point System).
Going gluten-free is a choice that you must make for yourself -

delicious gluten-free grains include brown rice, quinoa, millet,
steel cut oats and whole rolled oats. There are also some great
gluten-free products available on the market, such as brown
rice pasta, brown rice wraps and corn tortillas. I follow a mostly
gluten-free diet because of allergies (I am allergic to wheat) and
so I eat lots of gluten-free whole grains (already listed), and also
eat 100% wholegrain rye bread which does contain gluten (but
gluten doesn’t negatively affect me, wheat does).

Q: How do I follow a dairy-free free diet and so I don’t eat any of the meal
diet? options that contain dairy - or I substitute,
for example, a serving of yoghurt for some
A: Going dairy-free can seem like a daunting unsweetened almond milk, avocado, nuts or
task, but it’s really not as hard as it may seem. anything else that I want to eat that doesn’t
These days there is an increasing number contain dairy (using the same amount of
of people in the world who are discovering calories or points that the dairy option
that they are lactose intolerant (being lactose allowed).
intolerant can cause multiple digestive issues
and complications). There are also some One of my favorite dairy-free tricks is to add
people who are not lactose intolerant, but a little bit of avocado to a smoothie to make
who actually have allergies towards dairy it super creamy - avocado has a subtle flavor
(symptoms can but do not always include and is so it’s not usually noticeable if you
sinusitis, chronic sinus infections, headaches, have added other ingredients to the smoothie
migraines, chronic fatigue and chronically such as berries or cacao powder.
sore throats). I am allergic to dairy and so I
have been following a dairy-free diet pretty I love to have unsweetened almond milk or
much my entire life! cashew nut milk as a dairy-free alternative
to milk and will often eat cashew nut cheese
There are also so many healthy dairy instead of regular cheese (it’s so delicious).
alternatives available around the world today
that were not around 5 or 10 years ago. Some
healthy dairy alternatives include almond
milk, cashew nut milk, nut milks, coconut
milk, rice milk, oat milk, cashew nut cheese,
macadamia nut cheese and coconut cheese.
There are dairy-free options in the eating

plans and recipes provided in this nutrition
guide. If you do not eat any dairy or are
wanting to follow a dairy-free diet then you
must exclude all butter, milk, yoghurt, cheese
and other dairy products from your diet such
as ice-cream. I follow a completely dairy-
Q: Are grains healthy or not?
A: I followed a completely grain-free diet for

a few years because I believed that all grains
were unhealthy. What I have come to realize
though (after much research over many
years) is that grains CAN be healthy. While
processed grains that come to us in the form
of white refined flour and processed foods
are not healthy and contain no nutrients
(they only give use empty calories), whole
grains in their whole form are healthy!
Whole grains include brown rice, wild rice,
quinoa, millet, buckwheat, farrow, steel cut
oats, whole rolled oats (not quick cooking or
instant oats), wholegrain rye and even bulgar
(which is wheat in it’s pure, unprocessed
form). However if you decide that you feel
best when you eat a grain-free diet (some
people suffer from digestive issues when they
eat grains of any kind), then there are plenty
of grain-free options in this recipes and
meal plans provided in this nutrition guide.
Substitute grains for other foods that offer
the same amount of calories - for example
you could switch 1 slice of toast or 1/2 cup
cooked brown rice or cooked oatmeal for 1
sweet potato, 1 banana or even 1/3 avocado.
These serving sizes all offer the same amount
of calories and points. Please note that before
you decide to exclude grains from your diet,
you should try eating multiple varieties of
whole grains and see how they affect your
energy levels and general health.
Q: What’s the difference between a many benefits from following a strictly vegan
plant-based and a vegan diet? diet, such as consuming many nutrients and
antioxidants because of a diet that is rich in
A: A plant-based diet is a diet that is made up many fresh fruits and vegetables - however,
from mostly plant foods (it is based in plant there is no plant-based source of the essential
foods) such as vegetables, fruits and leafy greens B12 vitamin that we all need.
- as well as nuts, seeds, grains and legumes.
Making the decision to follow a strict vegan
While a plant-based diet is “based” on plants, diet that refrains from eating all animal-
it is not strictly committed to only eating based proteins is a very personal decision -
plant foods. A plant-based eater may also one that may be based on religious, spiritual,
decide to consume some dairy and eggs or ethical or other reasons. After many years of
even fish and seafood to compliment their studying nutrition (and after trying a vegan
plant-based diet (sometimes even a minimal diet myself), I have come to the understanding
amount of meats). A vegan diet is strictly that a vegan diet may be no healthier than a
made up of only plant-based foods. A vegan regular diet (I used to think so a few years ago)
dieter will only consume plant-based foods - however, this is a very personal decision.
such as vegetables, fruits, leafy greens, nuts, Some people feel the need to follow a strict
seeds, legumes and grains. vegan diet and they have the right to do so.
Someone following a vegan diet will not eat When you make a decision to follow an
any animal-based foods such as meat, dairy, exclusionary diet (for example eating no
eggs, fish or seafood. animal-based foods, or even carbs or no fats),
it is important to make sure that your body is
Q: Is following a strict vegan diet still getting all of the important nutrients that
healthy? it needs.
A: A strict vegan diet is made up of only If you choose to follow a strict vegan diet,
plant-based foods and no animal-based focus on eating whole food choices such
foods. There is no plant-based source of the as whole grains, fresh vegetables & leafy
essential B12 vitamin that we all need. People greens, fresh fruit, legumes and nuts & seeds.
will usually get vitamin B12 from sources such Should you decide to follow a vegan diet,
as dairy, eggs, seafood or meats. There may be it’s important to make sure that you eat lots
of foods that are rich in iron (plant-based pastries and candy (all of which can be vegan).
sources) to prevent becoming anemic (having Focus on eating vegan foods that are in their
an iron deficiency). whole, unprocessed forms - for example:
whole grains, legumes, fresh vegetables, fresh
Good sources of iron include foods such as fruits, raw nuts and seeds. While following
dark leafy greens, baby spinach, broccoli, a vegan diet, it is also important to make
raisins, dried apricots, chickpeas, soy beans, sure that you are eating a balanced diet that
lentils and pumpkin seeds. Iron is best contains healthy fats, whole carbs and good
absorbed in the presence of vitamin C. sources of protein. Choosing to follow a
Foods rich in vitamin C include oranges, vegan diet means that you must also make
strawberries, lemons, broccoli, tomatoes, sure that you are getting all of the essential
peppers, grapefruit, leafy greens and kiwi amino acids that your body requires from
fruit. If you’re following a plant-based diet, protein. When we eat animal-based proteins
it’s also important to consume foods rich such as eggs, seafood or meats, we are eating
in vitamin B such as nuts, seeds, whole complete proteins and are getting all of the
grains, legumes and broccoli. It is also very amino acids that our body needs.
important to get enough B12, without it our
nervous systems can be damaged. Make sure It is not possible to get complete proteins
that you take a vitamin B12 supplement or from plant-based foods, but you can combine
get vitamin B12 injections from your doctor high-protein plant-based foods to make
regularly if you follow a strict vegan diet and complete plant-based proteins. Here are some
don’t eat any animal-based proteins at all. examples of plant-based food combinations
that will give you complete proteins: corn &
Should you decide to follow a strict vegan beans, rice & beans, rice & peanuts, lentils
eating plan, it is also recommended that you & rice, chickpeas & rice, quinoa & beans,
check with your doctor, GP, health practitioner quinoa & almonds, peanut butter & oats,
or personal dietician to check whether an oats & almonds, legumes & seeds, legumes &
exclusionary diet is suitable for your personal nuts, grains & legumes, grains & nuts, grains
health needs. Keep in mind that just because & seeds. If you are trying to lose weight while
something is vegan does not necessarily make following a vegan diet, you must be mindful
it healthy. For example, I can easily follow a of calorie consumption (like with any diet)
vegan diet but still eat lots of processed foods because foods such as legumes, nuts, seeds,
such as white flours, sugars, junk food, sodas, oils and grains can still be high calorically.
Q: How do I follow a healthy vegetarian diet?
A: Vegetarians generally avoid all meats, poultry and seafood in their

diets. They instead focus on eating eggs, dairy, nuts, seeds, grains,
legumes, healthy fats like avocado & oils, fruit and vegetables. When
you make a decision to follow an exclusionary diet (for example eating
no meats, no seafood, or even carbs or no fats), it is important to make
sure that your body is still getting all of the important nutrients that
it needs. If you choose to follow a vegetarian diet, focus on eating
whole food choices such as whole grains, fresh vegetables & leafy
greens, fresh fruit, legumes, eggs, dairy and nuts & seeds. Should you
decide to follow a vegetarian diet, it’s important to make sure that you
eat lots of foods that are rich in iron (plant-based sources) to prevent
becoming anemic (having an iron deficiency). Good sources of iron
include foods such as dark leafy greens, baby spinach, broccoli, raisins,
dried apricots, chickpeas, soy beans, lentils and pumpkin seeds. Iron
is best absorbed in the presence of vitamin C. Foods rich in vitamin
C include oranges, strawberries, lemons, broccoli, tomatoes, peppers,
grapefruit, leafy greens and kiwi fruit.
If you’re following a plant-based diet, it’s also important to consume

foods rich in vitamin B such as nuts, seeds, whole grains, legumes and
broccoli. Should you decide to follow a strict vegetarian eating plan,
it is also recommended that you check with your doctor, GP, health
practitioner or personal dietician to check whether an exclusionary
diet is suitable for your personal health needs. Keep in mind that
just because something is vegetarian does not necessarily make it
healthier. For example, I can easily follow a vegan diet but still eat
lots of processed foods such as white flours, sugars, junk food, sodas,
pastries and candy (all of which can be vegetarian). Focus on eating
vegetarian foods that are in their whole, unprocessed forms - for
example: whole grains, legumes, fresh vegetables, fresh fruits, eggs,
dairy, raw nuts and seeds. While following a vegetarian diet, it is also
important to make sure that you are eating a plant-based proteins. Here are some examples
balanced diet that contains healthy fats, whole of plant-based food combinations that will give
carbs and good sources of protein. Choosing you complete proteins: corn & beans, rice &
to follow a vegetarian diet means that you must beans, rice & peanuts, lentils & rice, chickpeas
also make sure that you are getting all of the & rice, quinoa & beans, quinoa & almonds,
essential amino acids that your body requires peanut butter & oats, oats & almonds, legumes
from protein. When we eat animal-based & seeds, legumes & nuts, grains & legumes,
proteins such as eggs, seafood or meats, we grains & nuts, grains & seeds. If you are trying
are eating complete proteins and are getting to lose weight while following a vegetarian diet,
all of the amino acids that our body needs. It you must be mindful of calorie consumption
is not possible to get complete proteins from (like with any diet) because foods such as
plant-based foods, but you can combine high- legumes, nuts, seeds, oils and grains can still
protein plant-based foods to make complete be high calorically.
Q: Raw vs. cooked food - which is are also delicious added to soups and stews
better? and in these forms they are easily absorbed
by the body and are still filled with healthy
A: In the health industry, there is a big nutrients when cooked at a low to medium
debate about whether raw or cooked food temperature.
is healthier. I have tried a fully raw diet and
have found that balance between raw and Spice things up sometimes and lightly sauté
cooked food is the best. Yes, some may be lost your vegetables in a frying pan (if you like
nutrients while cooking but in certain foods to) with a little oil, sea salt and some fresh
(like tomatoes for example) certain nutrients herbs. Careful not to overcook or burn your
can only be absorbed by the body when vegetables - this may destroy nutrients - and
the food is cooked. Too much raw food can do not boil vegetables as this causes almost all
also make it difficult for the body to digest. nutrients to be lost. Learn to love vegetables
Certain foods like hard root vegetables are by finding healthy balance between eating
best broken down and absorbed by the body raw, roasted, steamed, stewed and souped!
when they have been cooked and other soft
foods such as spinach or bananas may be Q: Is eating meat healthy?
best absorbed by the body when eaten fresh
and raw. A: It has become quite popular to follow
meat-free diets in recent years, and many
Q: How should I prepare people fear that meat is unhealthy. Making
vegetables so that they taste good the decision to follow a strict vegan or
and are still healthy? vegetarian diet that refrains from all animal-
based proteins such as meat is a very personal
A: Lightly steaming vegetables or eating decision - one that may be based on religious,
them fresh and raw are great ways to eat spiritual, ethical or other reasons.
vegetables. Oven roasted vegetables are also
delicious and healthy, I always say that if you Some people feel the need to follow a strict
are in doubt about how to cook vegetables, vegan or vegetarian diet and they have the
just roast them! Slow roast your vegetables right to do so. However, meat and animal-
at a medium temperature with sea salt, based proteins are actually healthy - in
cracked pepper and a little drizzle of oil (I moderation of course, like with any food.
like to use macadamia nut oil). Vegetables Meat and animal-based proteins will not
alone cause weight-gain, eating too many soy and soy products that are as unprocessed
calories is what causes weight-gain. In fact as possible. Always buy soy products from a
plant-based proteins can contain just as many good reputable source!
calories as animal-based proteins. Meat and
animal-based proteins are very good sources Q: Is a low-carb, high-fat diet
of protein and amino acids, they also contain good for weight-loss?
essential vitamins and minerals. If you
choose to eat meat as a source of protein, it A: You may have come across the newly
is recommended by health professionals that popular way of eating that promotes a low-
you purchase unprocessed meat products carb, high-fat diet. I followed a high-fat, low-
from a good reputable source. Buy grass-fed carb diet for almost 3 years (with the hopes
beef and lamb, and buy grain-fed poultry of losing weight) - and gained more weight
that comes from free-ranged animals! than I was ever able to lose. What I learned
during this time is that no matter which diet
Q: Is eating soy healthy? we follow, if our goal is to lose weight then
we should remain mindful of calories (fats
A: Soy is popular among vegans, vegetarians are high calorically).
and among people who follow dairy-free
diets. Tofu and soy beans are high in protein After years of studying nutrition, I’ve realized
and soy milk is a popular milk alternative for that it’s not good to exclude any food group
people who are lactose intolerant. However, from a diet. Fats, carbs and protein are all
there may be some dangers with eating too equally important for good health, for weight-
much soy. Studies have shown that soy and soy loss and for a sustainable lifestyle. Low-carb
products may be unhealthier than what we diets are not sustainable long term for weight-
have previously thought. GMO soy products loss - as soon as you re-introduce carbs back
and highly processed soy products have been into your diet (after not eating them) you can
linked to various sicknesses and diseases, easily gain weight back.
and it has been recommended by health
professionals worldwide that we limit these Q: Am I eating enough calories?
types of soy products intake in our diets. If
you choose to eat soy as a source of protein, A: When you start a new way of eating and
or as a dairy substitute, it is recommended by make a big lifestyle change, there is ALWAYS
health professionals that you purchase organic an adjustment period and you can expect this.
For the first 2 weeks or so, you may feel a little hungrier than usual
and may have lower energy levels. Sometimes the stomach also needs
to shrink a bit (if you have been over-eating) and often the body just
needs to get used to a healthier way of eating. We’ve gone over the
basics of calorie consumption (in this nutrition guide) - we’ve talked
about why calories are good and not “bad” and we’ve looked at how
many calories we should each be consuming each day to lose weight
(depending on our current weight, natural build, how active we are
and how much lean body mass we have). Once you have started your
new way of eating, you need to pay attention to if you are losing
weight and how you are feeling (energy levels, etc) - so that you can
increase or decrease your calories if you need to. You need to be
completely honest with yourself about whether you are consuming
too many or too few calories.
Example 1: I might be following a 1400 calorie diet but I am quite

sedentary throughout the day and am not losing any weight. I need to be
honest with myself about this and try eating a 1200 calorie diet instead.
Example 2: I might be following a 1200 calorie diet and am losing

weight very quickly, I also have noticed that my energy levels have
decreased dramatically. I need to be honest with myself about this
and try a 1400 calorie diet instead. If I try a 1400 calorie diet and I
no longer lose any weight then I can try a 1200 calorie diet again and
assess my energy levels on a day to day basis.
If after 2-3 weeks to a month of consistent healthy eating (that means

really giving it a go), you feel terrible then you should discuss these
issues with your doctor or health practitioner to see whether your
new diet is right for you.

Nutrition
Day Kickstarter
& HealthyPlan
Eating Plan 235
Q: Is it okay to eat the same foods wake up call to a very-high-calorie treat! If
every day? you feel that you need caffeine in the morning
then you may drink black coffee such as black
A: I often get asked this question by clients - Americano’s or espresso shots “for free” -
clients who like to eat oatmeal with coconut without taking calorie amounts into account.
oil, blueberries and almonds every morning But “free” coffee contains no added sugar,
for breakfast, or clients to like to eat eggs syrups, sweetener, milk or cream. If you
with avocado and toast every morning for add milk and sweetener, then you must work
breakfast - and my answer is always the same. those calories consumed into your eating plan
If you find a certain breakfast, snack, lunch using The Point System. Try to limit your
or dinner that is healthy and you love to eat coffee consumption to 1 or 2 servings per day
it everyday then that is totally okay. Often we as coffee dehydrates the body, and always
are restricted to buying a limited variety of make sure that you are staying hydrated by
foods due to our budgets or what is available drinking enough water.
to us. If you like to eat oatmeal for breakfast
every morning and you love it and it makes Q: Is it okay to drink alcohol?
your body feel good then there’s no reason
why you should stop! However, if you start to A: Alcohol is very high in calories - It
become bored by your same menu everyday, contains 7 calories per gram! To put that into
feel that your diet is lacking certain nutrients context with the calorie amounts found in
or begin to crave junk foods, then it may be food, carbohydrates offer 4 calories per gram,
time to incorporate some new food items into protein offers 4 calories per gram and fat
your everyday diet. Eating a wide variety of gives 9 calories per gram. BUT - while carbs,
healthy foods, such as a variety of different protein and fats can give us nutrients for those
vegetables or fruit, is always good! calories (essential nutrients), alcohol generally
gives us empty calories (no nutrients).
Q: Is it okay to drink coffee?
Many alcoholic drinks are also mixed with
A: Pure black coffee, such as a black flavored syrups and sodas - which adds even
Americano or an espresso shot contain no more calories! Cocktails, for example, can
calories. However - adding sugar, sweeteners, be one of the highest calorie drinks as they
syrups, milk and cream to coffee can quickly usually contain multiple types of alcohol,
take this simple drink from a zero calorie syrups, sugars, juices and sodas.
As an example, one Long Island iced tea by the consumption of alcohol due to the
cocktail contains 780 calories, while one high calorie content that it contains. I do not
Classic Margarita contains 740 calories. recommend alcohol of any kind, and I do not
promote a lifestyle that includes the abuse of
One glass of wine (150ml) is 130 caories, one alcohol in any way.
pint of beer is 200 calories and one shot of
vodka contains 125 calories. Q: Should I have a “cheat meal”?
In one night, it’s possible to consume 1770 A: I do not promote cheat meals, but I do
calories from 2 cocktails and 2 vodka shots sometimes suggest weekly treats for people
alone. who are struggling with adapting to a new
lifestyle, or a new way of eating. A cheat meal
Some side affects of alcohol may include: (or what I like to refer to as a weekly treat)
alcohol poisoning, vomiting, nausea, is a small indulgence that can be enjoyed
severe dehydration, fatigue, depression once a week. The particular indulgence
and insomnia. Alcohol can also cause liver will generally be either a food or a beverage
disease, which can eventually lead to liver that you love. A weekly treat generally only
failure. The consumption of alcohol is very replaces one meal, once a week - it is not an
taxing on the liver. entire day event.
Here’s why - the liver is the organ that turns Having a weekly treat can sometimes help
foods (protein, fats, carbs) into energy, so people to make continued progress with
that our cells can use the energy! But as their health and weight-loss goals, as they
soon as alcohol enters the bloodstream, the no longer feel deprived. Sometimes when
liver puts all of its other work (turning food people feel deprived, they can find themselves
into energy) on hold so that it can detoxify over indulging on food. Healthy eating and
the alcohol straight away (because alcohol is exercise do not always form part of a persons
considered poison by the body). It can take regular lifestyle that they have been used to
the liver several hours to metabolize alcohol. in the past - and making lifestyle changes
Health goals and body goals can very easily can sometimes be stressful. While there is no
be hindered by the consumption of alcohol - real scientific evidence revealing that weekly
temporarily and long term. Weight-loss goals treats help with weight-loss, weekly treats can
can also be negatively affected and hindered be a helpful way of reducing stress that often
comes with trying to make a lifestyle change. Whether you
choose to have a weekly treat or not, it’s a decision that you
must make for yourself. But when having a weekly treat, I
recommend not making it an entire day event - instead make
it only a one-meal event (ie: a treat is not a cheat day). It is
recommended by researchers that people shouldn’t go on a
binge during this period. Weekly treats are not necessary for
weight-loss progress. There are people who lose weight and
change their lifestyle without using treats or cheat meals and
who continue to see good results. However, when making a
healthy lifestyle shift, some people crave unhealthy foods that
they used to love. When you take on a new healthier lifestyle
as your own, it is not abnormal to crave foods that you used to
love - but tastebuds can be trained over time to love different
foods, sometimes this just takes time. Remember that the
average person will try something 11 times before they like it.
People generally also crave what they eat, so whatever food we
eat we will crave the most.
Q: How often can I have a treat?
A: I often recommend to women who wish to lose weight that

they treat themselves once a week. However, if it is a health
goal of yours to lose weight, it is not recommended that you
treat yourself all the time. A daily treat could result in your
weight-loss goals being hindered, and could potentially even
result in weight-gain. Always keep in mind that a treat is a
treat! If you have a treat every single day then it no longer feels
like a treat. I know that a treat always feels special if I have
worked for it and have saved it for a special occasion (or saved
it for a once-a-week occasion).
Q: Do I get to have dessert? for example) as something good instead of
something bad - instead of referring to it as
A: While there is no allocation for dessert and a “cheat meal”, try thinking of it as a treat
treats with this eating plan - you can easily (a treat is always good). A cheat meal sounds
sneak some healthy dessert into your meals! naughty and bad, while a treat sounds good
And by “healthy dessert”, I mean fresh fruit. and “allowed”. Just because we are following
If you design your meals cleverly then you a healthy eating plan (so that we can reach
can use your points for fruit for “healthy our health goals, body goals and weight-loss
dessert” at the end of the meal - where you goals) does not mean that we never get to treat
can enjoy some delicious fruit! Fruit is the ourselves - and we should never feel guilty
perfect dessert that nature has given us, and about these treats. Remember that a treat is
it’s packed full of antioxidants, vitamins and a treat, if we eat them all the time (everyday)
minerals. I often save some points for the end then they lose their special appeal… but if
of my meal where I will enjoy fresh berries we give ourselves a well deserved treat once a
(blueberries, raspberries, cherries), diced week as a reward, then we should feel proud
watermelon, some fresh figs or some papaya! to treat ourselves.
These are some of my favorite fruits, but I
can happily eat any kind of fruit for dessert… Another way to avoid binge sessions when
mango, banana, cantaloupe melon, oranges, you treat yourself or snack is to only have a
grapefruit, grapes - all of them are delicious! single serving of whatever you are eating. For
example, If I go out and buy a single slice of
Q: Often a small treat or a snack cheesecake as my weekly treat then I will only
can lead to a binge session - how have one slice to eat when I get home. If I
do I stop this from happening? go out and buy a whole cheesecake, knowing
that I should only have one slice, then I am not
A: Often treats and snacks can lead to setting myself up for success. If I am sitting
binge sessions when we view that treat or at home alone with an entire cheesecake then
snack as something bad or wrong - and it’s the chances of me having a second or third
quite common for women to view treats as slice is much more likely, simply because they
“naughty” indulgences that they shouldn’t are available. To avoid binges the best thing
be having. One way to stop binges from to do is set yourself up for success (only have a
happening is to view a treat (a weekly treat single serving of your weekly treat available,
241
and really take the time to enjoy that serving), flours - and try to avoid buying brands that
to think of your treat as good instead of bad, are made from white flours with added sugar.
and to also practice some self control (we are I like to buy 100% wholegrain German rye
all capable of self control). Remember to bread and 100% wholegrain gluten-free
always keep your end goal in mind - is that breads made from a mixture of brown rice,
binge session worth it if you don’t reach your oat and corn flour. Ezekiel breads are usually
weight-loss and body goals? also great options! Even when you buy gluten-
free breads try to make sure it contains mostly
Q: What is the best kind of bread to wholegrain flours. Remember to always read
buy? the food label!
A: Bread is one of the most commonly eaten Q: What weight-loss foods are good
foods in the world today. People all around the for IBS?
globe eat bread everyday - but just because
people eat a lot of bread does not mean that A: Irritable Bowl Syndrome can result in
it is healthy. White breads are made from all sorts of digestive issues such as bloating,
refined white flour which contain little to no constipation, diarrhea and gas, amongst
nutrients, no fibre and, to put it simply, is others. Certain foods (even healthy ones) may
basically just like a big lump of sugar. aggravate IBS (such as wheat and dairy), and
it may be best to avoid these foods altogether.
Brown breads (which we have been made
to believe are healthier than white breads) However, it’s always best to test out any food
are usually just made from white flour and that you think may be causing your IBS
contain some added wheat bran. Breads such before you decide to exclude it from your diet
as gluten-free breads and wholegrain breads completely. As a rule of thumb, it’s generally
are generally healthier options, but not best to avoid processed foods if you suffer
always! Many breads claim to be wholegrain from IBS and opt for whole foods instead.
but when you read the ingredients list you’ll Smoothies (not too cold), soups and stews
notice that they are made from mostly white are generally easier to digest and may help
flour with some added whole grains - and to relieve IBS symptoms. Certain fruits can
often lots of sugar too! When buying bread be difficult to digest - but bananas (fully ripe),
try to find a brand that has been made using papaya, cantaloupe melon and watermelon
only wholegrain flours and stoneground are generally easier to digest and may be good
for helping to ease IBS symptoms. Cooked Take note that the differences that you
apple and pear (and sugar-free “applesauce”, notice every 2 weeks might be small, but
peels & seeds removed) are also good IBS food when you compare the first photo to your
options. Vegetables (fully cooked, peel and final photo the differences will probably
seeds removed) such as sweet potato, potato, be great (if you have been consistent with
mushrooms, pumpkin, butternut squash and your eating plan and exercise plan). Be
carrots are generally easy to digest too. Lean sure to wear the same clothes and take
proteins such as cooked white fish, eggs, the photo’s at the same time of day (on
lean chicken meat, smooth nut butters and a Friday at 6am for example, before
activated or sprouted nuts and seeds may be breakfast or a workout).
easier to digest than other forms of protein.
Q: How often should I weigh
Healthy fats such as avocado, cold-pressed myself ?
oils and activated or sprouted nuts and
seeds are usually easier to digest than other A: I recommend to women that I work
forms of fats. If you feel bloated after eating with that they weigh themselves every 2
grains, then try soaking them before you eat weeks. Weighing yourself every 2 weeks
them (think of overnight oats) or just opt will help to keep you motivated and on
for whole grains (such as brown rice, rolled track with your efforts, while weighing
oats or quinoa) instead of processed grain yourself every single day can quickly
products (such as breads and pasta). Certain start to feel obsessive.
natural herbs and spices may help to ease
IBS symptoms, these often include ginger, Take note that the differences that you
peppermint, chamomile, turmeric, cayenne notice every 2 weeks might be small, but
pepper and fennel. when you compare you starting weight
to your goal weight the differences will
Q: How often should I track my weight- probably be great (if you have been
loss progress with photo’s? consistent with your eating plan and
exercise plan). Be sure to wear the same
A: I generally recommend taking new clothes when you weigh yourself and do
progress photo’s every 2 weeks. Taking new it at the same time of day (on a Friday
photo’s every 2 weeks will help to keep you at 6am for example, before breakfast or
motivated and on track with your efforts. a workout).
Q: How much water do I need to drink the sun and how many hours they are awake
everyday? for in a day. It is always important to stay
hydrated before, during and after exercise
A: The average person should drink 8 glasses as this prevents dehydration, fatigue and
of water per day to stay hydrated – however, possibly other health problems that could
one person’s daily fluid requirement can be develop from dehydration. Water is vital for
different to another person. Some of the healthy weight-loss! I generally recommened
factors that determine the amount of water drinking a minimum of 8 glasses of water
that every individual person needs are, for every day - and even more if you are very
example, how much physical exercise they active, are outside in the sun, or have been
do, how much time they spend outside in awake for a long period of time without sleep.

Nutrition
Day Kickstarter
& HealthyPlan
Eating Plan 244
Q: Can I drink energy or sports
drinks before, during or after a
workout?
A: A lot of people drink energy or sports

drinks to complement their workouts - but
what most people don’t realize is that these
“health” drinks are loaded with sugar,
chemicals and lots of calories. Sports and
energy drinks are marketed as healthy, but
generally speaking they are not healthy at all.
People like the idea of supplementing their
workouts with sports drinks to boost their
energy and stamina, as well as to restore their
electrolyte balance after a training session.
However, these seemingly harmless drinks body’s electrolyte level may become lower
can often cause unwanted weight gain, sugar than usual - this may result in general
spikes and sugar crashes. tiredness or fatigue in extreme cases.
The truth is that we do not need sports drinks You may wish to supplement your diet
to increase our energy levels. The best way with a small serving of coconut water each
to increase and sustain energy levels is with week to restore any electrolytes that may
a healthy diet, lots of water, enough sleep - be lost through exercise - however, this is
and enough (but not excessive amounts of) not always necessary. It’s best to purchase
regular exercise. The best way to restore your 100% pure coconut water that has not been
electrolyte balance is by supplementing your reconstituted (not from concentrate), and
diet with 100% pure coconut water. Coconut that contains no added sugar, sweetener,
water is naturally filled with vitamins, flavoring, preservatives or additives. 1 cup
minerals and powerful electrolytes. (roughly 300ml) serving of pure coconut
water contains about 60 calories, while most
If someone performs a lot of exercise, energy drinks of the same serving size contain
especially in hot or humid conditions, their 200 to 300 calories.
Helpful tips & eating plan
instructions
Here are some guidelines to help you Honesty.

achieve your goals while following The It’s important to be honest with ourselves
Beautiful Body Guide way of eating: about everything that we eat. If we are
trying to lose weight, then it’s important not
Mindset. to add extra food to the eating plans or serve
While following any new diet or eating plan, bigger portions. However, if we do cheat on
it’s important to have a positive attitude our diets or “mess up” then we must forgive
about that way of eating. What we believe, ourselves and simply carry on with following
think and feel about any new diet is just as the eating plan as soon as possible.
important as the diet itself.
Treat yourself.
If we feel good about what we are eating While it is never a good idea to “cheat” on
and we have a positive mindset and attitude a diet, it is sometimes good to treat yourself.
towards our new healthier lifestyle, then We must treat ourselves when we feel like we
we likely feel good along the journey to need to, but it’s very important to not treat
achieving our goals and obtain the results ourselves all the time.
that we desire. If we have treats all the time, then a treat
is no longer a treat. It’s also important
Motivation. not to binge on food when we do decide
We must always remember our motivation. to treat ourselves - this will not help us to
What is your goal with following this eating get to our weight loss goals and will only
plan? If one of your health goals is to lose weight slow down the process of losing weight. A
and become healthier, then it is important to small treat is all that we need when we have
keep this in mind while you are preparing your one. I always like to keep in mind the goal
meals and are eating your meals. of fitting into my skinny jeans or having a
bikini ready body! I generally like to treat Food replacements.
myself once a week - and I know I will work If you are unable to find a specific food
towards my weight loss goal every week if that features in the eating plans then you
I am getting that small treat in a few days! may replace that food with another food
Always remember that the goal of losing similar that offers roughly the same amount
weight (and feeling amazing in our bodies) of calories. For example, you can replace
is not about eating treats all the time - the brown rice with a portion of quinoa,
goal is to lose weight so that we feel and look strawberries with raspberries and butternut
amazing in our bodies! with pumpkin (please note that 1/2 cup
butternut has roughly the same calories
A L W AY S K E E P T H E E N D G O A L as 1 cup pumpkin). If there is a food that
IN MIND! you want to eat that is not provided in the
eating plans then you can simply Google
Love. the amount of calories & the quantities of
LOVE your body, LOVE yourself and the replacement food. Make sure that the
LOVE YOUR FOOD. We can love our replacement food offers roughly the same
bodies by nourishing them properly with amount of calories to the original one.
healthy food, exercise and enough sleep. If
you have followed an unhealthy diet in the Eat slowly & listen to your body.
past or a diet that is very different to this one It is important to listen to our bodies so
then you may experience an “adjustment that we can learn what our bodies need
period” when you start following this eating - whether that be water, food, sleep or
plan - but don’t freak out, your body and exercise. It is possible to learn how to
taste-buds just need to get used to this new nourish our bodies in a way that it needs
way of eating! to be, by choosing to pay attention to
our bodies. Over time we can learn what
GIVE THANKS. foods leave our bodies feeling the best, we
There is so much to be grateful for in life. can learn what exercises leave our bodies
We can always be grateful for the food that feeling good and we can learn how to
we get to eat while following this eating plan. listen to our bodies when we need rest.
We are blessed to have healthy food that When we eat, it’s a good idea to eat our
nourishes our bodies - many people around food slowly in a relaxed and stress-free
the world do not have this luxury. environment if possible.
Hungry moments. Poultry and eggs.
Once we have finished a meal, that meal All chicken, turkey and eggs should be grain-
is over. If you are still hungry after a meal fed and free-ranged (organic if possible).
then make yourself a cup of herbal tea (with Chicken and turkey breast meat is leaner
no added milk or sweetener), get busy with than other cuts of poultry meat. Try to get
something else that is not food related or go for skinless chicken or turkey breast meat that
a walk. It is important to give your body time indicates gram amounts (or weight in oz) and
to digest a meal before you decide that you are then divide a pack into small bags of 100g
still hungry. It may take time for your stomach servings to make meal prep easier! It’s best
to shrink a bit (if you have been over eating), to purchase high-quality poultry meat from a
so you may feel hungry at first but remember good reputable source!
that the body adapts really quickly (give it a
few days?). Practice self control and learn to Fish.
wait until your next meal before you eat again. All fish should be caught wild and not farmed
if possible (depending on availability and
Meat. personal location). Purchase fresh fish and
All meat (such as beef and lamb) should be canned tuna from a reputable source. When
grass-fed, free-ranged and organic if possible buying fish from a store, try to get fresh fish
(lean cuts with trimmed fat). Only purchase that says wild caught (or caught wild) on the
high quality pork from good, reputable sources label.
(it’s worth it in the long run) and only eat If you live near the ocean then go down to your
lean cuts with trimmed fat. Try to purchase local harbor and pick up some fish from there
unprocessed, high-quality meat products. if you can - it’s usually a lot less expensive than
getting it from a store. Avoid buying crumbed
Meat/ chicken/ fish portions. or battered fish - this contains a lot of extra
All meat, chicken and fish must be measured, calories! Grill fish in the oven with lemon
weighed or estimated properly. Please note juice, sea salt, cracked pepper and herbs - it’s
that all meat, chicken and fish portions are 100 delicious!
grams per serving (unless stated otherwise).
Be sure to stick to this size for these portions. Tuna should be canned in spring water or
Meat, chicken and fish are all calorie dense (not oil) with sea salt, there should be no other
foods and should be eaten in moderation if ingredients. It’s best to purchase light tuna
weight-loss is a goal - the body only needs a over white tuna. Light tuna contains a lot less
little bit anyway! mercury than white tuna and a lot less calories.
There are 3 kinds of tuna meat available on ALWAYS READ THE INGREDIENTS
the market – skipjack, albacore and yellowfin. LABEL AT THE BACK!
Skipjack tuna (labeled “light”) contains the
least amount of mercury. Yellowfin (also Also look out for added sugars in breads. Try
labeled “light”) contains more mercury than to find a bread that contains no added sugar or
skipjack, and albacore (labeled “white”) white refined flour. If you are buying gluten-
contains the highest amount of mercury. free bread, the same principles apply - being
Light skipjack tuna is also the lowest calorie gluten-free does not always make it healthier,
tuna - when it’s canned in water! it just makes it gluten-free.
Bread. Gluten-free breads (while great for people with

In the eating plans, 100 calories is allocated gluten-intolerances) can contain just as much
for each slice of bread (whether it be gluten- sugar and refined flour as wheat breads. When
free, wheat or rye) - please note that grain-free purchasing gluten-free breads look for brands
“seed loaf ” breads can be very calorie dense. that contain whole flours like brown rice flour
The calories offered in a slice of bread will or wholegrain flours. Breads made from whole
be different for every brand, so please check grains give us good energy and nutrients, while
that your brand of bread offers roughly 100 white flour breads give us empty calories and
calories or less per slice. Finding good quality, little to no nutrients.
healthy bread can be one of the toughest
tasks! But, putting in the time and effort to Tortillas and tacos.
either find a good brand or make your own Tortillas are best when made from brown rice
bread once or twice a week will really pay flour, gluten-free flour, 100% wholegrain flour
off in the long run. While purchasing bread or 100% corn. The tortillas in the eating plans
try to find one that contains mostly (if not and recipes are all 6-inches in size (purchase
only) wholegrain flour. If the ingredients tortillas that are 6-inches in size and not 9-inch
says 100% wholegrain bread or stoneground as 9-inch tortillas contain a lot more calories).
wholegrain flour then that’s even better! Be
careful though - often the front label will say It’s best to buy hard shell tacos instead of
“100% wholegrain”, but when you read the soft shell tacos that have been baked and not
ingredient list at the back you will see that fried (fried taco shells are more than double
only 10% of the bread is made from 100% the calories of baked tacos). To make tacos
wholegrain flour and 90% of it is made from healthier, purchase pure corn tacos instead of
white bleached flour. tacos that contain wheat or white flours.
Oatmeal. to invest in some good quality oils. Only
There are so many kinds of oat products purchase oils that say they have been “cold
available on the market all over the world. pressed” or “cold extracted” on the label.
You get instant oats, 2 minute oats, 5 If the label doesn’t say cold pressed, then it
minute oats, quick-cooking oats, rolled probably isn’t cold pressed.
oats, whole rolled oats, old fashioned rolled
oats, slow cooking oats, steel cut oats and Oil options. Any other cold-pressed oil can
so many more kinds of oats - even flavored be used to replace the cold-pressed olive
oats! Instant oats (the worst kind), 2 minute oil that has been used in the eating plans
oats, 5 minute oats and quick cooking oats (for example: when oil is served with salads
can be compared to white flour because or recipes). All oil should ideally be cold-
these oats have been highly processed - this pressed (check the label). Good oils to use
is what makes them cook so quickly. are olive oil, macadamia nut oil, coconut
oil, sesame oil, pumpkin seed oil and flax
Basically the quicker the oats can be cooked, seed oil.
the more processed they are. Invest in some
rolled oats, whole rolled oats, old fashioned Cooking oils.
oats, slow cooking oats or steel cut oats - It is recommended to only cook with cold-
these oats will offer long lasting sustained pressed macadamia nut oil, cold-pressed
energy and good nutrients. Rolled oats coconut oil, palm oil, sesame oil or another
should take about 10-15 minutes to cook oil that can withstand heat (not de-flavoured
and steel cut oats will take 40-60 minutes coconut oil).
to cook.
Use the same quantities and measure
Oil. properly. If you can’t get any of these then
All oil must be measured properly and you can use olive oil (regular olive oil is
according to each meal provided in the better for cooking than extra virgin olive
eating plans. Avoid drizzling or pouring oil - it has a higher smoke rate).
oil over food without measuring it first -
because oil is very calorie dense and this Cooking vegetables.
can lead to unwanted weight gain. Do All vegetables should be lightly steamed,
not add extra oil or serve larger quantities roasted or eaten in a stir fry - but should never
than what has been stated. It’s a good idea be boiled (this causes nutrients to be lost).
Fresh produce. content will keep you fuller for longer. If
It’s recommended that all leafy greens, you decide to buy low fat or zero fat dairy
fruit and vegetables are rinsed thoroughly. options (like milk and yoghurt) then you
Buy fresh and good quality produce, will be able to eat bigger servings but these
organic if possible. servings (without the fat) will not keep you
full as long.
Nuts & seeds.
Nuts and seeds can be activated or sprouted Please note that all dairy products, milk,
if desired and served in the same quantities yoghurt and cheeses should all be purchased
as raw nuts and seeds. Please note that plain with no added sugar, flavor or
nuts and seeds are high in calories and colorants - these simple ingredients can add
therefore should be measured or counted a huge amount of calories! All of the calorie
to avoid unwanted weight gain. All nuts & amounts that have been provided are for
seeds should be served raw as roasted nuts plain milks, yoghurts and cheeses.
and seeds can often be much more calorie
dense (when roasted in oil). Dairy and milk alternatives.
When purchasing dairy alternatives like
Dairy products & milk. almond milk, coconut milk, rice milk, soy
Please take special note of dairy products milk and oat milk please pay close attention
and milk products. The amount of calories to the calorie amounts for the specific brand
for low fat dairy, fat free dairy, full cream as these often differ greatly! Coconut milk for
dairy and double cream dairy are all very example, can contain as little as 60 calories
different! If you would like to, for example, for 1 cup BUT can also contain up to 500
switch full cream yoghurt for double cream calories (canned coconut milk) per cup - the
yoghurt or low fat yoghurt then please difference is huge! Avoid buying canned
take note of the different serving sizes and coconut milk (even if the can says light)
different calorie amounts. Make sure you and look for boxed or bottled coconut milk
look up the calorie amounts in the eating only as these are usually diluted with water.
guide or the food calorie list that have Also look out for (and try to avoid) added
been provided with this nutrition guide. sugar, preservatives, additives, flavor and
If you decide to go for full cream dairy bleach (yes - bleach) when buying any of the
products (like milk and yoghurt) then you dairy alternatives. Purchase unsweetened,
will be eating smaller servings BUT the fat unflavored milks if possible.
Water. cracked black pepper and cold-pressed olive
It is recommended as a general guideline oil (it’s delicious and refreshing). However,
that you drink at least 8 glasses of water every if you do decide to add sauces or dressings
day and even more if you are exercising. It to your meals then the calories consumed
is advised to drink pure, filtered or steam should be estimated and another food with
distilled water. the same amount of calories should be
removed from that specific meal. This is not
Coffee. recommended.
If you feel that you need caffeine then
you may drink black coffee such as black Dessert.
Americanos or espresso shots “for free” (no While following the eating plans in this
sugar, sweetener or milk should be added). nutrition guide, there is no dessert provided
If you would like to add milk and sweetener, (sorry) - BUT you will thank me when you
then you should always take those calories are prancing around in your bikini and are
consumed into consideration for that day - showing off your fabulous body on the beach!
using The Point System. Try to limit your If you absolutely NEED to eat something
caffeine intake to 1 or 2 servings per day at sweet after a meal then try allocating a few
the most. calories for some fresh fruit after dinner. For
example you could keep aside 40 calories
Herbal tea. and enjoy 1/2 cup blueberries after your
Drink natural herbal tea’s such as green meal. I like to keep grapes, raspberries and
tea and rooibos tea as often as desired. blueberries frozen in the freezer. They’re
Drink all tea simply with hot water. No delicious when frozen (a little cold - but
sugar or milk should be added. Check the delicious).
ingredients of all herbal teas and avoid any
that contain added flavoring or coloring, Sugar and sweeteners.
sugar or sweetener (even natural). The best kinds of sweeteners to buy include
raw honey, 100% pure maple syrup, stevia,
Sauce & salad dressing. pure coconut sugar, and xylitol - try to avoid
Please note that it is not recommended to any other ones! Raw honey, pure maple
add salad dressings or sauces to meals. All syrup and coconut sugar will offer roughly
salad dressings provided in the eating plans 20 calories per teaspoon, while xylitol offers
are made with fresh lemon juice, sea salt, 10 calories per teaspoon and stevia will
give you about 1 calorie per serving (some
people don’t like the taste of stevia though).
Avoid buying all white sugars, brown
sugars, molasses, syrups, corn syrups, non-
nutritive sweeteners, aspartame and artificial
sweeteners altogether. AND always be
careful when buying honey and pure maple
syrup - good honey will be labeled raw (raw
honey) and good maple syrup will be labeled
100% pure maple syrup (usually imported
from Canada). If maple syrup does not
say 100% pure maple syrup then it may be
maple flavored syrup - which is just golden
syrup that has been flavored.
Calorie Counting.
While I recommend being mindful of calories
eaten, it is not necessary to become obsessed
with calorie counting. To avoid becoming
obsessed with counting calories, the amounts
of calories have not been included in the
eating plans - the goal is to become aware of
appropriate serving sizes!
Have fun and enjoy the journey! While it is

important to stay motivated and focused on
your goals (weight loss, better health, etc), it
is just as important to have fun and enjoy the
journey! Enjoy the food that is on your plate,
be grateful for what you are eating and love
all of the naturally delicious flavors! Enjoy
working to achieve your most beautiful body,
while you become healthier everyday.
Terms of use for The Beautiful Body Guide your workout immediately and seek the medical advice of your GP,
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The Beautiful Body Guide is only intended to provide recommendations,
it is not intended as a medical manual. The information shared The guidelines, recipes and eating plans found throughout The Beautiful
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Most of the information, guidelines, recommendations and tips found Body Guide 10 Day Kickstarter Plan and all other information, content,
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recommendations, eating plans, recipes, fitness tips, exercises, workout
plans and healthy living tips) given by Liezl Jayne (Pty) Ltd and Liezl
Jayne Strydom are safe to use and suitable for your personal needs.
Please note that the guidelines found in The Beautiful Body Guide are
not suitable for any person who is or who may still be developing in
any way. These recommendations are not suitable for any woman who
is pregnant, may be pregnant, is trying to become pregnant or who
is breast feeding. This product is not suitable to be used by men or
children under any circumstances.
Any user of The Beautiful Body Guide, uses all of it’s information,
recommendations, guidelines and tips at their own risk. Liezl Jayne
(Pty) Ltd, Liezl Jayne Strydom and The Beautiful Body Guide cannot
be held responsible for the interpretation of any of the information,
recommendations and guidelines by the user.

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HEALTHY EATING plan

& recipe book

liezl jayne strydom

Liezl Jayne Strydom and are copyrighted. All photographs, images

rights reserved. They cannot be used in any form for publishing

or any other commercial purposes without prior permission

information or material available in this book is copyright, 2015 ©

Liezl Jayne (PTY) LTD, ALL RIGHTS RESERVED.

Therefore no part of this book and product may in any form or

by any electronic, mechanical, photocopying, recording, or any

other means be redistributed, reproduced, stored in a retrieval

system, shared or be broadcast, sold or transmitted without the

prior permission of the publisher, Liezl Jayne (Pty) Ltd.

© 2015 The Beautiful Body Guide

© 2015 Liezl Jayne (PTY) LTD, ALL RIGHTS RESERVED

The Beautiful Body Guide 2015

Liezl Jayne 2015

Creator: Liezl Jayne Strydom

Content and information: Liezl Jayne Strydom

Recipes and eating plans: Liezl Jayne Strydom

Food & photography styling: Liezl Jayne Strydom, Ross Charnock

Photography: Ross Charnock

Photography for my go-to eating plan: Liezl Jayne Strydom

Layout and design: Jessica Charnock

Cover design: Rob Williams, Jessica Charnock

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 3

Nutrition & Healthy

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 4

The Beautiful Body Guide was created as a tool for

Achieving our most beautiful body is about using what

The Beautiful Body Guide is authentic. It does

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 03

The Beautiful Body Guide - 10

My intention with creating The Beautiful

The Beautiful Body Guide is

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 06

This guide acts as an inspiration and

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 09

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 10

Making the decision to follow a healthy diet or a healthier

Some people make the decision to follow a healthier diet to improve

Whatever your reason is - the reason that you want to pursue

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 12

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 14

After becoming a certified nutritional therapist, An effective, healthy approach to weight-

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 16

The Beautiful Body Guide - 10 Day Kickstarter Plan 18

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 19

How to get started:

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 20

This program is here to help you

For this guide to be most effective and

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 23

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The Beautiful Body Guide - Nutrition & Healthy Eating Plan 24

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 25

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 26

The Beautiful Body Guide - Nutrition & Healthy Eating Plan 27