© Slim Living 2020

© Slim Living 2020

CONGRATULATIONS on taking the first Steps towards a better you!!

This program is designed to be simple to follow and something that you can maintain for

life. Our mentors have personally completed this program and had huge successes! And

now, they’re here to help you do the same!

This is a 2 Phase program. Phase #1 (Transformation) is low calorie and consists of low

carb, low sugars and lean-meat. Phase #2 (Lifestyle) is where we re-introduce starchy

carbs and increase your calories so that you can easily maintain the weight lost and

incorporate what you have learnt into your every day life.

In this document you will find everything you need to know to complete the program. And

if you do find that something is missing, let us know! That’s what your personal mentor is

for! To answer all those little questions.

Good luck! We can’t wait to see your results!

IMPORTANT PROGRAM HIGHLIGHTS

WATER – One of the key factors along with many others that will determine your success

on this program is consuming adequate levels of water. It is imperative that you sip 3 litres

of water daily not only to assist your liver/kidneys with the detoxification process but to

assist with suppressing your appetite, and the chemical breakdown of fat stores. Herbal

Teas (not fruit teas) are acceptable.

DIGESTION – It is important to consume your dinner 2 hours prior to going to bed to allow

adequate time for digestion. This will ensure you don’t weigh in heavier in the morning.

EXERCISE – If you are not one to exercise normally it is not recommended you start

anything extreme when doing this low-calorie program. If you wish to exercise start with

walking and slowly increase if you feel the need. If you already have an exercise regime it

is recommended you do not do any more than normal. We have a protein shake

specifically designed for those who wish to exercise. Please speak with your mentor if you

do intend on exercising so that they can explain how this works.

PROTEIN - Whilst red meat is allowed on the program, we encourage you to only have it

with your lunch meals and only once per week as it takes much longer to digest. Make

sure your meats weigh 130 grams pre-cooked and also make sure to drain all grease from

cooked meats.

PLATEAUS - Whilst on any program a plateau (a few days of no weight loss) may occur.

This is normal and can happen for a period of time even if doing everything right. Don’t

panic! Talk to your mentor and they can help you!

© Slim Living 2020

ABOUT THE TRANSFORMATION PHASE

This is when your body will start to become a fat burning machine, controlling your food

cravings, stabilising blood sugar levels and hormones. With food cravings gone and fat

burning increased, you will feel greater mental clarity and enjoy the increased energy. This is

the weight loss stage but also where you improve digestion, heal your gut, and rid yourself of

inflammation in the body. This is when you will see your greatest weight losses but more

importantly, it is about healing your gut. We do this by simplistic-eating (one protein and one

vegetable per meal). The more different foods you put on your plate the more your digestive

system has to overwork. We need to improve the way we digest food so that we can then

absorb the most nutrients from your food.

This phase typically lasts 30 days during which time you will likely lose 10-15% of your body

weight. However, after this time you MUST go on to the Lifestyle Phase or your body may go

in to starvation mode and weight loss will cease. If you wish to do more than 30 days you

must first do 2 weeks of Lifestyle Phase before beginning again.

In order to have the most success on this program you need to follow the guide below which

shows you what to eat for each meal. Use the attached Transformation Food List to choose

your items for each meal. It has been designed to maximise weight loss. If you stray from this

list you will not lose weight as fast.

BREAKFAST (Choose 1 option)

1 x Serve Protein 1 x Vegetable

Coconut Yoghurt Sugar Free

Protein Shake

MORNING TEA 1 x Serve of Fruit

LUNCH 1 x Serve Protein

1 x Vegetable

AFTERNOON TEA 1 x Serve of Fruit

or 1 x Serve of Nuts

DINNER 1 x Serve Protein

1 x Vegetable

© Slim Living 2020

TRANSFORMATION FOOD LIST

PROTEIN

(130gm unless stated otherwise)

VEGETABLES

(Not restricted – Eat until content)

Beef

Chicken

Crab

Eggs (x2)

Kangaroo

Lamb

Lobster/Crayfish

Mussels

Pork

Prawns (150gm)

Salmon

Scallops

Squid

Tuna

Turkey

Fish

White Bait

White Fish

Veal

Tofu

Tempeh

Lentils

Chickpeas

Kidney Beans

Soybeans/Edamame

Lima Beans

Black Eyed Peas

Asparagus

Bok choy/Pac choy

Broccoli

Brussel Sprouts

Cabbage

Capsicum

Carrot

Cauliflower

Celery

Chard (silver beet)

Cucumber

Eggplant

Green Beans

Kale

Lettuce

Mixed Green Leaf Salad

Mushroom

Ocra

Onions

Radish

Rocket

Spinach

Watercress

Zucchini

FRUIT

(Max 2 serves per day)

FLUIDS/DAIRY

Apple – large, green

Pear

Orange large raw peeled

Strawberries 10

Nectarine

Tomato

½ Banana

Grapefruit – ½ cup

Blueberries – ½ Cup

Raspberries – ½ Cup

Peach – ½ Cup

Pineapple – ½ Cup

Rock Melon – ½ Cup

You must drink 3 litres water per day –

Fresh lemon and Lime is fine!

1 coffee per day with 1 tablespoon of

milk only.

Unlimited tea – Chamomile, Dandelion,

Ginger, Green Tea, Peppermint, No

Herbal Fruit Teas

Unflavoured Soda Water is fine

NUTS/SEEDS (1 serve per Day) MISCELLANEOUS

¼ Cup Almonds

¼ Cup Walnuts

170gm Unsweetened Coconut Yoghurt

1 Cup Unsweetened Almond Milk

© Slim Living 2020

This menu plan is a guide only to help you get started. If there is anything you don’t like or wish to swap, you can do so using the

Transformation Phase Approved Foods List.

***4 week menu plan available if required - please see your mentor***

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST 2 Egg and

Spinach

130g Chicken

and Mushroom

2 Egg and

Spinach

130g Chicken

and Mushroom

2 Egg and

Spinach

130g Chicken

and Mushroom

2 Egg and

Spinach

SNACK #1 Apple Strawberry Apple Orange Apple Strawberry Apple

LUNCH

130g Chicken

Cauliflower

Facebook Recipe:

Cauli Fried Rice

130g Pork

Cabbage

Facebook Recipe:

Cabbage Roll

130g Chicken

Broccoli

Facebook Recipe:

Stir Fry

130g Beef

Zucchini

Facebook Recipe:

Fettuzini Bolognese

130g Chicken

Spinach

130g Lamb

Cauliflower

130g Turkey

Zucchini

Facebook Recipe:

Zucchini Boats

SNACK #2 Orange Apple Almonds Strawberry Orange Apple Almonds

DINNER

130g Salmon

Asparagus

130g Prawns

Zucchini

Facebook Recipe:

Zoodles

130g Fish

Cauliflower

130g Prawns

Bok Choy

130g Fish

Broccoli

Facebook Recipe:

Stir Fry

130g Chicken

Cabbage

Facebook Recipe:

Stir Fry

130g Prawns

Broccoli

Facebook Recipe:

Stir Fry

© Slim Living 2020

ABOUT THE LIFESTYLE PHASE

This is the phase designed to keep you at your current weight and

to keep your hormones in balance. This phase usually lasts 14 days

and is designed to teach you how to sustain a healthy lifestyle.

Some people do not have much weight to lose so after one round

of the Transformation Phase will go on to the Lifestyle Phase and

stay here whilst others may need multiple rounds to lose more

weight. If you wish to lose more weight and complete another

round of Transformation you MUST do a minimum of 10 days on

Lifestyle before starting again! If you do not do this your body will

go in to shock and weight loss will cease.

Again, in order to have the most success on this program we

strongly advise you only eat from the attached Food List and stick

to 1200-1400 calories per day. You will find that there is a lot more

variety than the Transformation Phase.

As this program is a lifestyle change, not a diet, we understand

that there are times in life that you will stray from the program e.g.

weddings, holidays and that’s ok! You have now healed your gut

and know how to make healthier choices. So go out and enjoy

those special moments! But remember, to keep that weight off the

best thing to do is follow this plan!

Please note: You want to try and maintain your gut health so in

order to do this you need to make sure you do not overload it with

hard to digest foods. For this reason, please limit yourself to

1carbohydrate per day.

© Slim Living 2020

LIFESTYLE FOOD LIST

PROTEIN (WEIGH RAW)

ONLY ONE TYPE OF PROTEIN PER MEAL, MAX 200gms

VEGETABLES

(Unlimited)

Egg (1) = 82 Cal

Beef lean, 100g = 137 Cal

Turkey/Chicken

breast,100g = 106 Cal

Pork 100g = 143 Cal

Kangaroo, 100g = 102 Cal

Lamb ,100g = 134 Cal

Venison/deer

steak, 100g = 150 Cal

Beef liver 100g = 165 Cal

Chicken liver 100g = 116 Cal

Lamb liver 100g = 139 Cal

Abalone (Paua) 100g = 149 Cal

White fish per 100g = 92 Cal

Prawns per 100g = 105 Cal

Crab per 100g = 87 Cal

Lobster 100g = 116 Cal

Mussels, 100g = 70 Cal

Squid 100g = 92 Cal

Scallops 100g = 132 Cal

Salmon 100g = 182 Cal

Tuna 100g = 133 Cal

White Bait, 100g =153 Cal

Moong Dal Sprout Only 100g = 30

Cal

Tofu, 100g = 147 Cal

Tempeh, 100gm = 250 Cal

Lentils, 100gm = 188 Cal

Chickpeas, 100gm = 594 Cal

Beans, 100gm = 188 Cal

Soybeans/Edamame 100gm =

149Cal

Veggie Burger Patty, 124 Cal

Lima Beans 100gm = 115 Cal

Black Eyed Pea 100gm = 120 Cal

Asparagus raw 10 stalks (or 1 cup) = 27 Cal

Avocado (1) = 160 Cal

Bamboo Shoots 100g = 27 Cal

Bok Choy/ Pak choy 100g = 13 Cal

Broccoli 100g = 34 Cal

Brussels Sprouts 4 = 25 Cal

Cabbage white raw 100g = 30 Cal

Capsicum 80g = 26 Cal

Carrot 100g = 41 Cal

Cauliflower 100g = 19 Cal

Celery raw 100g = 14 Cal

Chicory 1 cup = 7 Cal

Chard raw 1 cup = 5 Cal

Chilies 1 tbsp = 5 Cal

Cucumber 100g = 15 Cal

Eggplant 100g raw = 20 Cal

Fennel raw 100g = 31 Cal

Green Beans 100g = 31 Cal

Lettuce (all types) 100g = 14 Cal

Mixed Green Leaf Salad 100gm = 14 Cal

Mushroom 100g = 22 Cal

Okra 100g = 33 Cal

Onions raw 28g = 10 Cal

Radishes 1 medium = 1 Cal

Rocket 100gm = 14 Cal

Snow Peas 10 pods = 10 Cal

Spinach raw 100g = 25 Cal

Sprouts 100g = 20 Cal

Summer Squash 100g = 37 Cal

Zucchini 100g = 16 Cal

CARBOHYDRATES

(ONLY ONE SERVE PER DAY)

1 x Pure Harvest Rice Cake = 41 Cal

½ Cup Brown Rice = 108 Cal

½ Cup Wholegrain Pasta = 80 Cal

Sweet Potato 100g = 86 Cal

Pumpkin 100g = 26 Cal

FRUIT (ONLY 2 PER DAY) NUTS (ONLY ONCE PER DAY)

Apple = 110 Cal

Blueberries (1 cup) = 60 Cal

Cherries 100g = 63 Cal

Cranberries 100g = 46 Cal

Grapefruit 1 medium = 82 Cal

Honeydew Melon 100g = 34 Cal

Olives bottled 100g = 145 Cal

Orange large raw peeled = 62 Cal

Peaches 1 medium = 42 Cal

Plums 1 medium = 36 Cal

Raspberries 1 cup = 60 Cal

Strawberries 100g = 46 Cal

Tomato 100g = 18 Cal

Cherry Tomatoes 100g = 18 Cal

Banana = 89 Cal

Rock Melon 100g = 34 Cal

Nectarine 100g = 44 Cal

¼ Cup Almonds – 132 Cal

¼ Cup Walnuts – 45 Cal

¼ Pecans – 180 Cal

¼ Macadamia – 240 Cal

DAIRY

Cottage Cheese (low fat) 1/2 cup = 90 Cal

Milk (skim) nonfat 1 cup = 110 Cal

Unsweetened Coconut Yoghurt 100g = 119 cal

Yoghurts (low fat, low sugar) 113g = 110 Cal

Unsweetened Almond Milk 1 Cup = 30 Cal

OILS (PER 1 TABLESPOON)

Extra Virgin Olive Oil = 120 Cal

Coconut Oil = 120 Cal

COFFEE

Regular coffee –skim milk, = 128 Cal

Flat white-full cream milk = 179 Cal

Flat white-Skim milk = 93 Cal

Skim Chai latte = 276 Cal

Soy latte = 171 Cal

Chai latte = 352 Cal

White chocolate Mocha = 330 Cal

Black coffee = 9 Cal

FLUIDS

You must drink 3 litres water per day – Fresh lemon and Lime is fine!

Unflavoured Soda Water is fine

Unlimited tea: Chamomile, Dandelion, Ginger, Green Tea,

Peppermint, No Herbal Fruit Teas

© Slim Living 2020

This menu plan is a guide only to help you get started. If there is anything you don’t like or wish to swap, you can do so using the

Lifestyle Phase Approved Foods List.

***4 week menu plan available if required - please see your mentor***

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

2 Egg

100g Spinach

1 Rice cake

1 Cup Cottage

Cheese/Yoghurt

1 Cup Berries

2 Eggs

200g

Mushrooms

70g Chicken

1 Egg

Facebook Recipe:

Breakfast Muffin

1 Cup Cottage

Cheese/Yoghurt

1 Cup Berries

2 Egg

100g Mushroom

100g Spinach

Facebook Recipe:

Omelette

2 Egg

½ Avocado

1 Rice Cake

SNACK #1 Apple 250g

Rockmelon Apple Strawberry Apple 1 Cup Berries Apple

LUNCH

200g Beef

1 Large

eggplant

Facebook Recipe:

Eggplant Boat

200g Chicken

Cabbage

Facebook Recipe:

Stir Fry

200g Prawns

Broccoli

Facebook Recipe:

Stir Fry

200g Pork

1 small Coz

Lettuce

Facebook Recipe:

San Choy Bou

200g Chicken

300g Zucchini

Facebook Recipe:

Zucchini Boats

200g Lamb

½ Celery

Facebook Recipe:

Karafs (Stew)

200g Turkey

Salad (Lettuce,

Tomato,

Cucumber,

Onion)

SNACK #2 Peach Apple Orange Honeydew Orange Apple Peach

DINNER

150g Salmon

200g

Cauliflower

Herb Frittata

(optional)

Facebook Recipe:

Kookoo Sabzi

200g Prawns

Zucchini

Facebook Recipe:

Zoodles

200g Chicken

1 Eggplant

2 Zucchini

300g

Cauliflower

Facebook Recipe:

Lasagne

200g Fish

Asparagus

200g Fish

Bok Choy

200g Chicken

Cabbage

Facebook Recipe:

Cabbage Rolls

200g Prawns

Broccoli

© Slim Living 2020

Use your creativity to make delicious meals! Add any of

these herbs and spices to your food at any time.

All spice

Apple Cider Vinegar

Basil

Celery flakes

Chilli / Chilli FLakes

Chives

Cinnamon

Cloves

Coriander

Coconut Aminos

Cumin

Curry Powder

Dill

Dijon Mustard

Fennel

Garlic

Ginger

Himalayan Pink Salt

Kombu

Mint

Mustard seed

Nutmeg

Oregano

Paprika

Parsley

Pepper

Rosemary

Sage

Thyme

Tumeric

Taragon

Tamari

Wakame

White Vinegar

Disclaimer: The information contained in this email and any attachments is strictly private and confidential. This email should only be read by the intended recipient. If you are not the intended recipient, you are prohibited from using, reproducing, disclosing, or distributing the information contained herein and any attached files and/or documents. If you received this email in error please immediately delete it and all copies of it from your system and notify the sender. Before opening or using any attached files and/or documents you should run your own virus protection. Slim Living will not knowingly transmit a virus and accepts no liability for any loss or damage which may be suffered because of virus transmission. Slim Living expressly excludes any liability for any loss (including consequential loss) or damage however caused which may result from this communication any files attached or any hyperlinks or redirections. Any views expressed in this communication are based on experience of the staff at Slim Living and have not been evaluated by the Therapeutic Goods Administration. The advice provided by Slim Living is not designed for people who are under 18 years of age, pregnant, breast feeding, have diabetes, have existing medical conditions or taking medications without first consulting a medical practitioner. We note that individual results may vary. Any products referred to in this communication are not intended to diagnose, treat, cure or prevent and disease. This plan has been reviewed and edited by a registered and licensed dietitian. Devin S., RD, LD/N