6-WEEK WEIGHT-LOSS CHALLENGE BOOKLETdreamteamcoachesdotinfo.files.wordpress.com/2019/07/weight-loss-booklet-1.pdfAdd your tea and aloe to your water. LUNCH Have a healthy meal OR your

6-WEEK WEIGHT-LOSS CHALLENGE

BOOKLET

Life is all about balance! You have to aim at being 100% committed to a healthy lifestyle, but still be able to live and enjoy your life. Your lifestyle includes a range of things: from the food you eat, the beverages you drink, the exercise you do, how much sleep you get, how much

work / study you do, and so much more!

STEP 1: making the commitment is DONE! STEP 2: document your journey

On this journey of becoming a healthier, happier and fitter version of yourself, it is VERYimportant that you track your progress.

Photos (I know you do not like them – but it is for yourself) will track your progress even better. Your results may not be visible on the scale (only weigh yourself ONCE a week), but VERY

visible in the mirror. Without visible record of your progress, it is very easy to lose motivation.

Congratulations!You have committed to the 6-Weeks WLC!

• Take photos on the same day of the week, at the same time of the day (tip: set a reminder on your phone for every week during the challenge)

• Wear the same clothes• Clothes that are really showing the curves (take photos in underwear/swimming

costume/exercise clothes: NB, these must be clothes that you will be comfortable to show others when you have completed the challenge and achieved your personal goals)

• Always take the photos at the same distance (you can even ask someone you trust to help you every week)

• Stand in front of a clean and clear background (do not stand with dark clothes in front of a dark background). You also don’t want before and after photos that show a messy living space – for example)

• Take the image on the same angle• Make sure your photos are full-length body shots• Ensure you have one of the following:

• Front shot• Side shot• Back shot

• Keep your feet together (ankles touching)• Keep your hands slightly away from your body• Assume a natural relaxed stance, do not pose• DO NOT delete any of your photos!

Guidelines for taking the best photos:

How to win (and WHAT you’ll win…): First thing…just by competing in the challenge,

changing your lifestyle and losing centimetres is a huge win!! The money is a bonus!

THINGS WE LOOK AT:

1. Overall kg loss in regards to your own body (Send in your starting weight and end weight during the 6 weeks WLC)

2. Overall cm loss*3. Before and After pictures: please look at guidelines on how to take pics.

4. Body fat (%) and Muscle mass (kg) readings (please ask your coach to help with these readings)

*PLEASE MEASURE THE FOLLOWING: CHEST, WAIST, HIPSTips when measuring:

CHEST: over the nipplesWAIST: on the navel

HIPS: measure 10-15 cm down from navel first then around, always measure on the same spot

THERE WILL BE A FIRST PLACE MALE AND FEMALE WINNER!!

What your day could potentially look like: SHAKE FOR BREAKFAST

Within an hour of waking up, have your shake, tea, aloe and fibre.

SNACK TIME(3 HOURS AFTER BREAKFAST)

Always a protein plus form of fruit/vegetable/fibre source. Example: handful of biltong with a green apple.

Add your tea and aloe to your water.

LUNCHHave a healthy meal OR your second shake for the day.

Have another tea and aloe. Drink at least 1 litre of water by lunch.

SNACK TIME (3 HOURS AFTER BREAKFAST)

Always a protein plus fruit/veg/fibre. Example: ½ can of tuna with ¼ avo and tomato. If you would like to, have your last tea and aloe.

DINNERHave a healthy meal OR your second shake for the day.

(if struggling with constipation – have 2-3 capfuls of aloe in water just before bed).

Let’s Get Started…Make sure your fridge and cupboards are stocked with healthy foods.

Some things to always have handy:

• Chicken Breasts • Steak • Lean mince • Fish / Tuna • Low Fat Cottage Cheese • Eggs • Low fat Plain yogurt • Almonds • Biltong • Peanut Butter (no salt, no sugar) • Rice Cakes • Popcorn • Lentils & brown rice• Semi-skimmed milk / Low-fat milk / 2% milk / Herbalife Protein Drink Mix • Fruit and vegetables you enjoy:

• baby marrow, spinach, sweet potato, peppers, potato, tomatoes, green apples, cucumber, carrots, lettuce, oranges, nartjies, banana, lemons, berries, etc.

Protein is a macronutrient – if you are living a vegetarian lifestyle, you need to

take extra care to consume sufficient

amounts of protein each day. This is NB.

Swop out a meat source for tofu/lentils/Fry’s

vegetarian dishes (on occasion)/home-made veggie burgers/beans

and legumes.

Mix & Match MealsProtein Vegetable Carbohydrate

Chicken breast Broccoli* & Cauliflower

Brown Rice

Hake Fillet Rainbow Pepper Medley & Baby

Marrows

Sweet Potato

Ostrich Mince Garden Salad Quinoa

Tuna Caprese Salad Whole-wheat couscous

Soy nuts & Seeds Spinach* and Butternut

Whole-wheat pasta

Greek Yogurt & Almonds

Tomato, avocado and cucumber

salad

Whole-wheat wrap

Beans Green beans & Carrots

Lentils Brussel Sprouts & Kale*

Tofu Red Cabbage & Cabbage

Peas Beetroot & Mushrooms

*Some of the healthiest veggiesYou don’t necessarily have to eat the specific veggiecombination – switch it all up!

Build your own day, according to your schedule

Protein & complex carbohydrate

Handful of biltong Green apple

Peanut butter (no salt, no

sugar)

1-2 Rice cakes

Tuna (1/2 can) ¼ Avo and tomatoes

15-20 Almonds Berries

2-3 boiled eggs Carrot sticks

1 cup low fat yogurt Blueberries

Cottage Cheese – low fat Vegetable sticks

Steak / Chicken strips Green salad

2-3 tablespoons of canned

beans

Cucumber and carrot salad

Humus Vegetables to dip in

Herbalife Protein Bar Apple

Mince Patty / 2 meatballs 1-2 Pineapple slices

Snacking is important, but you need to be snacking on the healthier foods! You snacks need to consists of a protein and complex carbohydrate.

Here are some ideas:

Mix & Match: Snack Attack!

PROTEIN SNACK BAR

• There are plenty of snack bars to choose from with 150 calories or less. For the most staying power, look for

one that has some protein – 10 grams or so per serving is a good target (such

as our Herbalife Protein Bars)

MINI SMOOTHIE

• Whip out your blender and make a snack-sized smoothie with ½ cup (125ml) low fat milk, ½ cup (75g)

frozen berries and a scoop (12g) of vanilla protein powder. About 140

calories, 8 grams protein.

GREEK-STYLE VANILLA YOGHURT AND FRUIT

• One single-serve (150g) carton of yogurt + 1/2 cup (75g) sliced

strawberries. Sprinkle with nutmeg or cinnamon. About 145 calories, 13

grams protein.

LOW FAT COTTAGE CHEESE + CHOPPED VEGGIES

• 3/4 cup (160g) low fat cottage cheese + ½ cup (60g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper.

About 130 calories, 21 grams protein.

VEGETABLES AND HUMMUS DIP

• 1/3 cup (80g) hummus + cucumber, carrot, celery sticks. About 150


NON-FAT LATTE

• Made with 360ml low fat milk or soy milk. Sprinkle with cinnamon. About

150 calories, 6-12 grams protein.

HARD BOILED EGG ON TOMATO SLICES

• Slice a medium fresh tomato and one hard boiled egg. Top tomato slices

with egg slices, season with salt and pepper. About 120 calories, 6 grams

protein.

EDAMAME SOYBEANS

• Drop 1 cup (150g) frozen edamame soybeans (in the pod) into boiling

water for a few minutes. Sprinkle with a little salt or soy sauce. About 150


TUNA + AVOCADO

• Pop open a single-serve can or pouch (75g) of tuna and mix with ¼ medium avocado, mashed. About 150 calories,

18 grams protein.

Super FAST Snack Attack (Easy Peasy Snacks)

TURKEY STICKS

• (90g) roasted turkey breast wrapped around ½ medium cucumber, cut into sticks. About 120 calories, 25 grams

protein.

SHRIMP + COCKTAIL SAUCE

• (85g) cooked whole shrimp dipped in 3 Tablespoons salsa or cocktail sauce.

About 150 calories, 20 grams protein.

QUICK SPINACH AND EGG CUP

• Put ½ cup (75g) frozen chopped spinach in microwaveable coffee mug. Microwave on high 30 seconds. Pour 1

beaten egg, seasoned with salt and pepper, on top and microwave another 90 seconds, stirring after 45 seconds. About 100 calories, 6 grams protein.

QUICK QUINOA SALAD

• Mix together ½ cup (90g) cold leftover cooked quinoa, with ¼ cup (30g)

minced veggies/parsley + 1 ounce (30g) fat-free feta cheese. Drizzle with

lemon juice, season with salt & pepper. About 150 calories, 16 grams protein.

SWEET POTATO WITH YOGURT

• Top ½ medium baked sweet potato with ½ cup (100g) plain non-fat Greek-

style yogurt. Sprinkle with nutmeg. About 115 calories, 10 grams protein.

QUICK BEAN SALAD

• Mix ½ cup (80g) cooked white beans + 1 small chopped tomato + 1

Tablespoon low-fat Italian salad dressing. About 150 grams, 8 grams

protein.

TEMPEH WRAPS

• Slice (60g) tempeh into long sticks. Wrap with thinly sliced cucumber.

About 120 calories, 11 grams of protein.

ROASTED GARBANZO BEANS

• Drain a (454g) can garbanzo beans. Toss with 2 tsp. olive oil, salt & pepper. Roast on cookie sheet at 400 degrees 30 minutes or until crunchy. Let cool.

1/3 recipe = About 150 calories, 12 grams protein.

• TURKEY JERKY + FRUIT

• 1/8 medium-sized cantaloupe melon + 1 ounce (30g) low sodium turkey jerky. About 100 calories, 14 grams protein.

Super FAST Snack Attack (Easy Peasy Snacks)

Mix and Match your Fruits or Veggies with your Protein Snacks!Fruit and vegetables are great sources of Complex Carbohydrates & fibre (we need 25-35g of fibre DAILY)

Complex Carbohydrate Sources

Granny Smith Apples Granadillas Spinach

Berries Bananas (morning) Peas

Mangoes Broccoli Beans

Pears Sweet Potato Kale

Plums Cauliflower Leeks

Lemons Baby marrow Mushrooms

Figs Aubergine Squash

Grapefruits Tomato Asparagus

Pineapples Avocado Brussel sprouts

Kiwis Carrot Cabbage

Peaches Cucumber Beetroot

Nartjies/Oranges Lettuce

Grapes (in moderation) Green beans

QUICK MEALS

Omelet: 3 Egg White, 1 Full Egg, 1 Cup

Spinach, ¼ Cup Feta, Chopped Peppers, 1

tsp Olive Oil

1 ½ Fish Fillet, 1 Cup Butternut & 1 Cup

Spinach, Green Salad

2-3 Chicken Fillets, Roasted baby

marrows, Red Peppers and feta in 2 tsp Olive

Oil

½ Cup Chickpeas, 1Cup Kidney Beans, 1 Cup

Broccoli, ¼ Avo & 1 tsp Olive Oil

160g fish OR 120g lean meat/chicken /tuna/

tofu, 2 boiled/mashed potatoes, 1/2 cup

carrot salad, 1/2 cup peas, Salad with

veggies & balsamic dressing

200g Steak/Veggie Sausages, Sweet

potato mash, Whip up a salad: Feta, ½ Cherry

Tomatoes, ½ Cup Cucumber Lettuce, ¼ Avo, 1 tsp Olive Oil &

Lemon Juice

1 ½ Fish Fillets, Sweet potato fries*, *cut

sweet potato in strips, add olive oil and oven

bake

• Make extra dinner, then, dish some of it out – for your snack the following day!• If you need to use oil, try cooking sprays or apply a small amount of oil with a pastry brush.• Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.• Use low-fat yoghurt, low-fat milk, evaporated skim milk or corn starch instead of cream in sauces or

soups.• When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to

the pan. This reduces the amount of oil that vegetables absorb during cooking.• An alternative to browning vegetables by pan-frying is to cook them first in the microwave, then crisp

them under the grill for a minute or two.• Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.• Scrub vegetables rather than peel them, as many nutrients are found close to the skin.• Microwave or steam vegetables instead of boiling them.• If you like to boil vegetables, use a small amount of water and do not overboil them.• Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch

(and associated nutrients).• Steam, bake, grill, braise, boil or microwave your foods.• Modify or eliminate recipes that include butter or ask you to deep fry or sauté in animal fat.• Avoid added oils and butter; use non-stick cookware instead.• Don’t add salt to food as it is cooking.• Remove chicken skin and trim the fat from meat.• Eat more fresh vegetables and legumes.• Eat more fish, which is high in protein, low in fats and loaded with essential omega-3 fatty acids.

Tips when preparing your Meals…

• Spend a little time on presentation. You are more likely to enjoy a meal if it’s visually appealing as well as tasty.

• Make every meal an occasion. Set the table. Eat with your family. Give yourself the opportunity to enjoy your food without distractions like television.

• Long-term deprivation, such as crash dieting, doesn't work. Allow yourself the occasional guilt-free treat (see “Treat Yourself Saturdays”).

• You are less likely to overeat if you eat slowly and savour every mouthful.

Tips when preparing your Meals…

WEEK 1MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

Herbalife Pancakes*

SNACK* See Snack

Attack Mix & Match

10g/150cal

½ Cup Cottage Cheese

& ½ Cup Cucumber and

Peppers

10g/150cal

½ Tin Tuna, 1tsp Olive

Oil, Lemon Juice,

lettuce and tomatoes.

10g/150cal

½ Cup Ostrich Biltong/

Beef sticks

Apple

10g/150cal

Mix ½ can of Tuna and

½ cup of Cottage

Cheese

10g/150cal

2 Eggs

1 Cup Cucumber and

Carrots

10g/150cal

2 Rice Cakes, 2 tbsp

Nut Butter (Peanut or

Almond) & Nartjie

10g/150cal

1 Cup Unsweetened

Low-Fat Yogurt &

Berries

OR

1 Herbalife Protein Bar

or

1 Packet Herbalife Soy

Beans

OR


or 1 Packet Herbalife

Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

LUNCH

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

35g/450cal

Braai: Mix & Match

SNACK* See Snack

Attack Mix & Match

10g/150cal

½ Cup Ostrich Biltong/

Beef sticks

10g/150cal

Beef and lentil soup

Left-overs*

10g/150cal

2 Rice Cakes 2 tbsp

Nut Butter

(Peanut or Almond)

Naartjie

10g/150cal

½ Cup Plain Low-Fat

Yogurt & 10 Almonds

Apple

10g/150cal

Basil Pesto Chicken*

Left-overs

10g/150cal

Mini wrap

10g/150cal

20 Almonds & Orange

OR

½ Herbalife Express

Bar or 1 scoop Herbalife

PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

DINNER

*see recipe 35g/450cal

Beef and lentil soup*

1 slice rye bread

35g/450cal

Mix & Match OR Quick

Recipes

35g/450cal

Basil Pesto Chcken*

35g/450cal


Recipes

35g/450cal

Chicken / Steak

Wraps*

TREAT YOURSELF

SATURDAY

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

Week 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

SNACK* See Snack

Attack Mix & Match

10g/150cal


1 Cup Cucumber,

Peppers, Tomatoes

10g/150cal

One Herbalife pancake

(made with one scoop

of Formula 1)

10g/150cal

2 Rice Cakes 2tbsp Nut

Butter (Peanut or

Almond) & Nartjie

10g/150cal



of Formula 1)

10g/150cal


½ cup of Cottage

Cheese

10g/150cal


Butter (Peanut or

Almond)

Banana

10g/150cal

1 Cup Plain Low-Fat

Yogurt

Strawberries

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

LUNCH

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

SNACK* See Snack

Attack Mix & Match

10g/150cal

Handful of lean biltong

& Apple

10g/150cal

1 Chicken fillet with

roasted veg

10g/150cal


Yogurt &

10 Almonds

10g/150cal

Chicken Soup* Left-

overs

10g/150cal

Chicken Quinoa Bowl*

Left-overs

10g/150cal



of Formula 1)

10g/150cal

20 Almonds & Orange

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

DINNER

*check recipe

35g/450cal


Meals

35g/450cal

Mince and Red Kidney

Beans Bowl*

35g/450cal Chicken

Soup*

35g/450cal

Chicken Quinoa Bowl*

35g/450cal


Meals

TREAT YOURSELF

SATURDAY

35g/450cal

Steak

Carrot Salad*

Grilled Broccoli*

Week 3 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

Herbalife Pancakes*

SNACK* See Snack

Attack Mix & Match

Snack attack!* 10g/150cal


roasted veg

Snack Attack!* 10g/150cal

2 Eggs, cucumber and

carrots

Snack Attack!* Snack Attack!* 10g/150cal

1 Cup Plain Low-Fat

Yogurt Strawberries

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

LUNCH

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

Braai time!!

SNACK* See Snack

Attack Mix & Match


Tuna Salad:

½ Tin Tuna, 1tsp Olive

Oil, Lemon Juice,

Lettuce, Tomatoes


Stir-fry Left-overs

10g/150cal

2 Rice Cakes 2 tbsp


Almond) & punnet of

strawberries


20 Almonds & 2

pineapples slices

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

DINNER

*check recipe


Meals

Low-carb garlic

chicken*


Meals

Sweet Pepper Sirloin

Salad with Fresh

Horseradish Vinaigrette

& Cheese*


Meals

TREAT YOURSELF

SATURDAY

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

Week 4MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

Herbalife Pancakes*

SNACK* See Snack

Attack Mix & Match

10g/150cal


1 Cup Cucumber,

Peppers, Tomatoes



Butter (Peanut or

Almond) & Mango

slices



½ cup of Cottage

Cheese

10g/150cal


Butter (Peanut or

Almond) Banana

10g/150cal

1 Cup Plain Low-Fat

Yogurt

Strawberries

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

LUNCH

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

SNACK* See Snack

Attack Mix & Match



Yogurt &

10 Almonds

10g/150cal

Lentil Curry* Left-overs

10g/150cal

Extra meatballs/burger

patty* from last night

10g/150cal



of Formula 1)

10g/150cal

20 Almonds &

Orange

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

DINNER

*check recipe


Meals


Meals

Chinese green lentil

curry*

Bunless burgers* Grilled Pork Chops* TREAT YOURSELF

SATURDAY

Chicken Tikka*


BREAKFAST

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

SNACK* See Snack

Attack Mix & Match

10g/150cal

Chicken Quinoa Bowl



Butter (Peanut or

Almond) & Kiwi



½ cup of Cottage

Cheese

10g/150cal

2 Rice Cakes 2 tbsp


Almond) & Banana

10g/150cal

1 Cup Plain Low-Fat

Yogurt

Strawberries

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

LUNCH

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

SNACK* See Snack

Attack Mix & Match



Yogurt &

10 Almonds

10g/150cal

Chicken Soup

10g/150cal


1 Cup Cucumber,

Peppers, Tomatoes


20 Almonds

20 grapes

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

DINNER

*check recipe


Meals

35g/450cal

Spaghetti Bolognese

with a TWIST*


Meals

35g/450cal

Yummy Tuna Cakes*


Meals

TREAT YOURSELF

SATURDAY

35g/450cal

Herbalife Pancakes*


BREAKFAST

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

SNACK* See Snack

Attack Mix & Match

10g/150cal

Black bean salad

(black beans,

cucumber, tomato, red

onion, spices)



Butter (Peanut or

Almond) & Orange

10g/150cal

2 Eggs, cucumber and

carrots

10g/150cal

Handful of lean biltong

Steamed broccoli


1 Cup Plain Low-Fat

Yogurt

Strawberries

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

OR



Soy Beans

LUNCH

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

20g/200cal

2 scoops SHAKE MIX

300ml MILK or

1-2 scoops PDM

SNACK* See Snack

Attack Mix & Match



roasted veg


Chicken Soup


Rice cake with chicken,

and guacamole

10g/150cal

20 Almonds

Orange

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

OR


Bar or 1 scoop

Herbalife PDM

DINNER

*check recipe

Easy Low-carb Chicken

Stir-fry*


Meals

Beef and Lentil Soup* Mix & Match OR Quick

Meals

Tasty Fish Kebabs* TREAT YOURSELF

SATURDAY


Meals

HydrationHave a water bottle close by, it helps

with the extra water intake! Your body weight is approximately 60

percent water! Your body uses water in all its cells, organs, and tissues to help

regulate its temperature and maintain other bodily functions. Because your body loses water through breathing,

sweating, and digestion, it's important to rehydrate by drinking fluids and eating

foods that contain water. The amount of water you need depends

on a variety of factors, including the climate you live in, how physically active

you are, and whether you're experiencing an illness or have any other health

problems. We recommend one litre for every 30kg

of your body weight, daily.

ALOE, THERE! The name’s bond, Hydrogen bond...

REMEMBER YOUR WATER!

Shake it up!

Healthy Meal Ideas – Shake it up!

Shake

it

up

Shake

it

up

Shake

it

up

Shake

it

up

Shake

it

up

Shake

it

up

Shake

it

up

Shake

it

up

Healthy Meal Ideas – Chicken DishesEnjoy your food, make it delicious, combine a protein with a vegetable or salad.

Chicken and Quinoa Bowl

INGREDIENTS: • 1 Onion

• 3-4 Chicken Breasts • 1 Cup Quinoa • 1 Cup Stir Fry • 1 Cup Spinach

• Moroccan Spice, salt and pepper to taste

METHOD: 1. Fry the chopped onion in 1tsbp of olive oil.

2. Add the chicken, cut into strips, and brown with the onions.

3. Add quinoa, 2 cups of water, veg, spinach, add Moroccan spice, salt and pepper to taste.

4. Cook until the water is all dried up. 5. Serve hot!

6. (You can also enjoy this as a snack…even cold!)

You can play with the dish, maybe add oranges, avo, butternut, etc. Go Wild!

Healthy Meal Ideas - Chicken Dish IdeasEnjoy your food, make it delicious, combine a protein with a vegetable or salad.

Basil Pesto Chicken

INGREDIENTS: • 4 Chicken Breasts

• Basil Pesto • Few squirts of Lemon juice

• Tomato slices • Mozzarella and/or Feta

• Salt and pepper • 1 tsp butter • Green beans

METHOD: 1. Heat oven to 180°.

2. In an ovenproof bowl place the chicken breasts, cover with lemon juice, basil pesto, tomato slices and cheese.

3. Place in oven until done, 40-60 minutes. 4. Serve with green beans.


Steak and/or chicken wraps

INGREDIENTS: • flour tortillas / wraps

• salsa (chopped onion, tomatoes, peppers, etc.) • shredded mozzarella cheese / feta

• lettuce • grilled steak and/or chicken, sliced very thin

METHOD: 1. No need for measuring! Simply fill your

warmed tortilla/wraps. 2. Top with salsa.

3. Sprinkle with cheese. 4. Layer the lettuce and grilled meat.

5. Roll and eat.


Easy Chicken Soup

INGREDIENTS: • 2 Chicken Breasts • 5 ml Olive Oil • 1 Chicken Stock cube • Any green vegetables: spinach, baby marrow, broccoli • 2 grated carrots • Spices: chili, nutmeg, paprika, etc. • Salt and pepper

METHOD: 1. Grill 2 chicken breasts in 5ml olive oil. 2. Dissolve 1 chicken stock in 1 cup of boiled water. 3. Cut chicken finely and mix in with the stock. 4. Boil green veggies; like spinach, baby marrow, broccoli also add 2 grated carrots cook in 2 litres water. 5. Add chicken & various spices like chili, nutmeg, paprika, salt & pepper.


Low-carb garlic chicken

INGREDIENTS:• 1 kg chicken drumsticks • 2 tbsp olive oil• 5 - 10 garlic cloves, sliced• 1 lemon, the juice• ½ cup fresh parsley, finely chopped• 2 tbsp butter

METHOD:1. Preheat the oven to 225°C. 2. Place the chicken pieces in a butter-greased baking pan. 3. Salt and pepper generously. 4. Sprinkle the garlic and parsley over the chicken pieces, and

drizzle the lemon juice and olive oil on top.5. Bake the chicken until golden and the garlic slices have turned

brown and roasted, about 30–40 minutes, depending on how large the pieces are. Lower the temperature a little towards the end.


Easy Low carb chicken stir fry (Gluten Free)

INGREDIENTS:• 1 tbsp sesame oil

• 2 boneless, skinless chicken thighs• 1 tbsp fresh ginger, minced

• 1/4 cup gluten free soy sauce • 1/2 cup water

• 1 tsp onion powder• 1/2 tsp garlic powder

• 1 tsp red pepper flakes• 1 tbsp granulated sugar substitute

• 1/2 tsp xanthan gum (optional)• 2 heaping cups bagged broccoli slaw mix

• 1/2 cup chopped scallions/onions

METHOD: 1. Slice the chicken thighs into thin pieces or strips. In a large sauté pan, stir fry the

chicken and minced ginger in the sesame oil for 2 – 3 minutes. 2. Add the soy sauce, water, onion powder, garlic powder, red pepper flakes, sugar

substitute, and xanthan gum. 3. Stir well and simmer for 5 minutes.

4. Add the slaw and the scallions/onions and toss to coat – simmer for 2 minutes or until al dente. Don’t overcook or it will be mushy.

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CHICKEN TIKKA

INGREDIENTS:• 1 whole chicken, remove skin, cut• 1 tbsp (5ml) ginger & garlic paste

• 2 tbsp (10ml) lemon juice• 2 tbsp (10ml) crushed cumin and coriander mix

• ½ tsp (2.5ml) garam masala/ tikka powder masala• 80 ml fat free plain yoghurt• 2 tbsp(30ml) tomato paste

• ½ tsp (2.5ml) turmeric powder • 1 tbsp (5ml) fresh red chili powder

• Handful coriander (dhania) stems to garnishMETHOD:1. Make 3 shallow cuts across each piece of chicken.2. Marinate chicken with spices.3. Cover and refrigerate overnight.4. Preheat oven to 180°C.5. Transfer chicken into a casserole or roasting dish and bake for 20

minutes at 180°C or until cooked.6. Garnish with fresh coriander just before serving.7. Serve with brown rice, pita or roti and salad.


CHINESE GREEN LENTIL CURRY(6 SERVINGS)

INGREDIENTS:• 1 cup (250ml) green lentils, washed and

drained• ½ litre (500ml) water• 3 tbsp (45ml) olive/canola oil• 1 large onion, grated• 1 tomato, diced• 2 tsp (10ml) crushed cumin and coriander mix

(dhania jeera)• ½ tsp (2.5ml) turmeric powder • 1 tsp (5ml) ginger & garlic paste• 1 tsp (5ml) ground green chili• 1 tbsp (15ml) white vinegar• Handful freshly chopped coriander

METHOD: 1. Boil lentils in water until soft

(approximately 45 minutes).2. Heat oil in separate saucepan, add

onions and cook on medium heat until onions are soft.

3. Add tomatoes and simmer for 2 minutes.

4. Add all remaining ingredients except the coriander.

5. Add the onion & tomato mixture to the cooked lentils, mix well.

6. Garnish with chopped coriander before serving.

7. Serve with a delicious salad. (Add a source of meat too, if you’d like!)

DID YOU KNOW? Lentils contain soluble fibre which helps to stabilize blood sugar levels


CORIANDER CHICKEN WITH AVOCADO SALSA(4 SERVINGS)

INGREDIENTS: • 4 medium skinless chicken breasts• 1 cup fresh coriander leaves, choppedAvocado salsa:• ½ small red onion• 1 clove garlic, crushed• 1 chili, seeded, finely chopped (optional)• 2 medium tomatoes, chopped• 2 tbsp chopped fresh coriander leaves• 1 medium ripe avocado, chopped• 1 tablespoon fresh lemon juice

METHOD:1. Season chicken breasts with a little sea salt and freshly

ground black pepper, and grill until lightly browned all over.2. Top each chicken breast with coriander and continue to grill

until just cooked through.3. Serve with avocado salsa.4. Avocado salsa: Combine all ingredients in a bowl and stir until

just combined.

DID YOU KNOW? Avocado pears are rich in the healthy mono-unsaturated

fats. These fats help to lower blood cholesterol levels when used in place of

other fats in the diet. Remember, however, that they are still fats so be

careful with your portion sizes (¼ avocado pear is equivalent to 1 fat

serving).

Healthy Meal Ideas - Mince Dish Ideas

Bun-less Burgers OR Meatballs

INGREDIENTS: • Lean mince

• Brown onion soup • 2-3 tbsp Chutney

• Tomato Paste sachet/can • Onion, chopped

METHOD: 1. Pre-heat oven to 180°.

2. Mix all the ingredients together, form in balls or patties.

3. Place in ovenproof bowl and place in oven, uncovered.

4. Bake for 30-40 minutes.

Mince and Kidney beans bowl

INGREDIENTS:• 500g Extra lean Mince • 1/2 cup chopped onion

• 1/2 cup chopped green pepper • 1 can tomatoes / fresh tomatoes

• 1 can kidney beans • 3 tablespoon chili powder

• 1/4 teaspoon ground cayenne pepper • 1 garlic clove, chopped

• 1/4 teaspoon ground cumin • 1/2 teaspoon ground black pepper • 1 teaspoon salt (or salt to taste)

1 cup water

METHOD:1. Heat a large skillet on medium heat, and add the mince, onion and pepper. 2. Stir as the mince mixture cooks. Let it cook until the mince is no longer pink. 3. Transfer to a plate with a paper towel to drain off excess grease. 4. Heat a medium-size pot on medium heat, and add the mince mixture. 5. Add the rest of the ingredients, and stir. 6. Let the chili simmer for about 25 minutes or until it reaches the desired thickness. 7. Serve hot and top with feta cheese / break egg in it and bake in the oven.

Healthy Meal Ideas - Mince Dish Ideas

Healthy Meal Ideas - Mince Dish IdeasMETHOD:

1. Spray a pan with oil and panfry the onion and garlic until soft.

2. Add in your carrot and mushrooms and lightly panfry until the mushrooms leach their water.

3. Add in the mince and cook until brown on the outside.

4. Add in the diced tomatoes, tomato paste and water or stock and bring to a boil then reduce to a simmer for around 10-15 minutes (or until the

liquid reduces back).5. Add brown rice and lentils, in the same pot, add

water and cook till the softness you enjoy. 6. Stir through the parsley into the Bolognese

sauce and serve with the brown rice and lentils/quinoa.

7. Top with grated parmesan.8. If you have additional sauce leftover, freeze it or

refrigerate it for another meal.

Spaghetti Bolognese with a TWIST

INGREDIENTS:• 400g lean beef mince

• 1 onion diced• 2 cloves garlic, crushed

• ½ cup button mushrooms finely diced• 2 large carrots grated

• 1 400g tin diced tomatoes• 1 tablespoon tomato paste

• ½ cup of water or salt reduced stock• 1 handful of chopped parsley post cook

• salt & pepper• oil spray

• 1 tablespoon grated parmesan per person• 1 cup Brown rice and 1 cup Lentils OR 1-2 cups

QUINOA

Healthy Meal Ideas – Steak Dish Ideas Sweet Pepper Sirloin Salad with Fresh Horseradish Vinaigrette & Cheese

INGREDIENTS:• High-heat cooking oil (such as sunflower, safflower or grape seed oil), as

needed• Sirloin steak

• Mixed spring greens (lettuce, baby spinach, etc.)• 1/2 yellow bell pepper, sliced

• 1/2 red bell pepper, sliced• 1 cup tomatoes, halved

• 1/2 cup thinly sliced red onion• 1-2 slices crumbled feta cheese / blue cheese

VINAIGRETTE• 2 cloves garlic, minced

• 1/3 cup white balsamic or white wine vinegar• 2 tbsp fresh grated horseradish

• 1 tbsp safflower or olive oil• 1/2 tsp each sea salt and coarse ground black pepper

METHOD:1. Heat a grill or large grill pan on medium-high and lightly brush with oil. Add steak and cook,

turning once, to desired doneness, 6 to 8 minutes for medium rare and 8 to 10 minutes for medium. Transfer to a cutting board and let rest for 10 minutes before thinly slicing against the grain.

2. Meanwhile, in a small bowl, whisk together all vinaigrette ingredients.3. In a large bowl, combine greens, bell peppers, tomatoes and onion and toss with vinaigrette.

Divide evenly among plates and top with steak and cheese.

Healthy Meal Ideas – Steak Dish Ideas

METHOD:1. Combine orange rind, orange juice, lime rind, 2 tablespoons lime juice, 1

tablespoon oil, and next 4 ingredients (through chipotle) in a bowl, stirring with a whisk. Add steak, turning to coat. Let stand 30 minutes at room temperature, turning occasionally.

2. Heat a grill pan over high heat. Coat pan with cooking spray. Remove steak from marinade; discard marinade. Sprinkle steak with 1/2 teaspoon salt. Add steak to pan; grill 5 minutes on each side for medium-rare or to desired degree of doneness. Place steak on a cutting board; let stand 5 minutes. Slice steak across the grain.

3. Combine remaining 1 tablespoon lime juice, remaining 1 tablespoon oil, remaining 1/2 teaspoon salt, and remaining ingredients in a bowl. Serve with steak.

Mojo Flat Iron Steak

INGREDIENTS:• 2 teaspoons grated orange rind• 1/4 cup fresh orange juice• 2 teaspoons grated lime rind • 3 tablespoons fresh lime juice, divided• 2 tablespoons extra-virgin olive oil, divided• 2 garlic cloves, minced• 2 teaspoons brown sugar• 1 teaspoon chili powder• 1/4 teaspoon ground chipotle chili powder

• 1 (1-pound) flat iron steak, trimmed• Cooking spray• 1 teaspoon kosher salt, divided• 1 cup finely chopped red bell pepper• 1 cup finely chopped peeled seeded cucumber• 3 tablespoons finely chopped red onion• 2 tablespoons chopped fresh cilantro• 1 jalapeño pepper, seeded and finely chopped

Healthy Meal Ideas - Steak Dish IdeasBeef and lentil soup

INGREDIENTS: • 400g stewing beef • 15ml sunflower oil • 15ml butter • 1 onion diced • 2 cloves of garlic crushed • 250g lentils • 2 carrots peeled and chopped • 1.5l beef stock • 1 dash salt and pepper, to taste • 1 fresh chili, chopped, to serve • 1 sprinkle chopped parsley, to serve

METHOD:1. Brown stewing beef in oil and butter. 2. Add onion and cook until soft, about 5 minutes. 3. Add garlic and cook for a minute more. 4. Add lentils, carrots and stock and bring to a simmer. Season. 5. Cook for 1-1 ½ hours or until meat is tender. 6. Serve garnished with fresh chili and parsley.

Healthy Meal Ideas - Fish Dish IdeasBAKED FISH WITH CHERRY TOMATOES

AND CRÈME FRAICHE

INGREDIENTS:• 4 x 150g fresh line fish portions

• 300g cherry tomatoes• a sprig of fresh rosemary

• 1 tbsp olive oil• sea salt and black pepper

• 4 tbsp crème fraiche• 2 tbsp chopped basil leaves

METHOD: 1. Pre-heat the oven to 180°C.

2. Place fish, tomatoes and rosemary in a baking dish, drizzle lightly with oil and season with salt and pepper.

3. Bake for about 20 minutes until cooked through and just starting to flake.4. Remove fish and set aside on a warm platter.

5. Scrape tomatoes and pan juices into a small pot and bring to simmering point.

6. Add crème fraiche and basil to the baking dish, stir through, pour over the fish and serve.

Healthy Meal Ideas – Fish Dish Ideas

YUMMY TUNA CAKES

INGREDIENTS:• 3 cans of Tuna• 1 Egg• Half a cup of Parsley• Clove of Garlic• Half an onion, grated• 1/3 Cup Oats• 2 Table Spoons of Cottage cheese• 2 Handfuls of Baby spinach• 1 Teaspoon of lemon juice

METHOD:1. Mix all ingredients together.2. Form cakes with the mixture.3. Fry in a pre-heated olive oil pan.4. Enjoy with a delicious salad.

Healthy Meal Ideas – Fish Dish IdeasTASTY FISH KEBABS(4 SERVINGS)

INGREDIENTS:• 1kg firm, white fish or calamari steaks• Juice of 1-2 oranges or 1/3 cup orange juice• Juice of ½ lemon• 60ml (¼ cup) soy sauce• 3ml (½ teaspoon) finely chopped fresh ginger• 60ml (¼ cup) toasted sesame seeds• 15ml (1 tablespoon) honey or sugar

METHOD:1. Soak 8 wooden skewers in water to prevent burning.2. Cut the fish into 2 cm cubes or bite sized chunks and thread about 6

cubes of fish onto each skewer.3. Mix the orange juice, lemon juice, soy sauce, ginger, sesame seeds

and honey together to form a sauce. Pour the mixture over the fish and leave to marinate for 30 minutes.

4. Place the fish on a greased baking tray and grill for 2 minutes. Turn the kebabs, baste with sauce and grill for a further 2 minutes.

5. Heat the remaining sauce and spoon over kebabs. Serve with a salad or lightly steamed vegetables.

DID YOU KNOW? In order to ensure that the fish you are buying is fresh, check that the fish smells clean and looks translucent. The flesh should spring back when pressed.

Healthy Meal Ideas – Something Extra…GRILLED PORK CHOPS WITH BARBEQUE SAUCE(4 SERVINGS)

INGREDIENTS:• 4 loin pork chops (fat trimmed)• 1/3 cup tomato sauce• 1 tbsp balsamic vinegar• 1 tbsp brown sugar• 1 tbsp Worcestershire sauce• 1 tbsp chili powder

METHOD:1. Combine tomato sauce, balsamic vinegar, brown sugar,

Worcestershire sauce and chili powder together to make the barbeque sauce. Place pork chops in a dish and cover with sauce. Leave to marinade for 4-6 hours.

2. Grill pork chops under the grill in the oven, on a griller or over hot coals until done. About 5 minutes per side.

3. Serve with baked potato or sweet potato.

DID YOU KNOW? A pork loin chop with the fat trimmed off is a leaner cut than shoulder chops.

Healthy Meal Ideas – Something Extra… CHILLED TOMATO AND MINT SOUP

INGREDIENTS:• 2 punnets cherry tomatoes

• 1 tbsp sugar• 3 cloves garlic, peeled and crushed• 1 small onion, peeled and quartered

• 2 tbsp peeled and grated ginger• 1 red pepper, seeded and quartered• 0.5 cucumber, peeled and chopped

• 4 tbsp medium sherry (or 2 tbsp lemon juice)• Sea salt and black pepper to taste

• 10 mint leaves• 1 tbsp olive oil

• 500ml tomato cocktail, chilled• Mint leaves to garnish

METHOD: 1. Whizz all ingredients except ice and mint garnish until smooth.

2. Season with salt and pepper, cover and chill in the fridge for at least four hours or until needed.

3. Add water to dilute if too thick. 4. To serve, pour into bowls and garnish with a scattering of fresh mint leaves.

Healthy Meal Ideas – Something Extra…Chia seed pudding

INGREDIENTS: • ¾ cup Milk • 300ml plain Greek yogurt • 1 tsp vanilla extract • pinch of salt • ¼ cup chia seeds • Fresh mango, cubed • Passionfruit

METHOD:1. Combine the milk, yogurt, vanilla, salt and chia seeds

together in a glass jar or container with a lid, mix well. 2. Pop the lid on & refrigerate for at least 4 hours or overnight. 3. Serve with mango and passionfruit.

Healthy Meal Ideas – Something Extra…Carrot Salad with Lemon Dijon Vinaigrette Total Time: 15 Minutes

INGREDIENTS: • 500g carrots, peeled • 2 teaspoons Dijon mustard • 1 tablespoon freshly squeezed lemon juice, from • one lemon • 1-1/2 tablespoons vegetable oil • 1-1/2 tablespoons extra virgin olive oil • 1-2 teaspoons honey, to taste • Heaping 1/4 teaspoon salt • 1/4 teaspoon freshly ground black pepper, to taste • 2 tablespoons chopped fresh parsley • 2 finely sliced scallions (or 1 tablespoon finely chopped shallots)

METHOD: 1. Grate and chop the carrots. 2. In a salad bowl, combine the Dijon mustard, lemon juice, honey, vegetable oil, olive oil, salt and pepper. 3. Add the carrots, fresh parsley and scallions (or shallots) and toss well. Taste and adjust seasoning if necessary. 4. Cover and refrigerate until ready to serve.

Notes: Depending on the sweetness of the carrots, you may want to add more or less honey. Also, if you make this salad ahead of time, be sure to check the seasoning again before serving as the flavours tend to mellow.

Healthy Meal Ideas – Something Extra…Grilled Broccoli

INGREDIENTS: • 2 tablespoons freshly squeezed lemon • juice (from about 1/2 medium lemon) • 2 tablespoons olive oil • 1/2 teaspoon kosher salt • 1 punnet broccoli, cut into large florets • 1/4 teaspoon red pepper flakes (optional) • Ina Paarman Vegetable Spice Finely grated zest of 1 medium lemon

METHOD: 1. Whisk the lemon juice, oil, and salt together in a large bowl. Add the

broccoli and toss to combine. Set aside at least 20 minutes, tossing occasionally. Meanwhile, heat oven to 180°.

2. Drain the broccoli through a colander, then put the broccoli into oven bowl. Sprinkle with the spice and red pepper flakes, if using and toss until the broccoli is thoroughly coated.

3. Grill in the oven, no need to cover it, flipping the broccoli after 10 minutes. Grill until you are satisfied.

4. Using tongs, place the broccoli on the grill in a single layer, leaving at least 1/2-inch space between pieces. Cover the grill and cook, flipping the broccoli every 2 1/2 minutes, until crisp-tender, about 10 minutes total. Transfer to a serving bowl, sprinkle with the zest, and toss to combine. Serve warm or at room temperature.

Healthy Meal Ideas – Something Extra…

Pancakes:

INGREDIENTS:• 4 Egg whites • ¼ cup of rolled oats • 1 tsp vanilla essence • 2 scoops Formula 1

vanilla Shake • 1 tsp baking powder• Dash of cinnamon

METHOD:Mix, stir, fry, and enjoy!

Somewhat Healthy… Meal Ideas – Something Extra…

Somewhat Healthy… Meal Ideas – Something Extra…Herbalife protein balls

INGREDIENTS:• 1/2 cup Formula 1 Vanilla • 1/4 cup Honey• 1 cup Peanut butter, natural crunchy• 2 tbsp Peanut butter, powdered• 1 1/2 cup Oats, quick-cooking• 6 tbsp Dark chocolate chunks

METHOD:

1. Mix all ingredients in a mixing bowl until thoroughly combined.

2. Use a medium scoop (roughly 1½ T) to measure mixture; shape into balls.

3. Store in airtight container for up to 5 days.

Documents

6-WEEK WEIGHT-LOSS CHALLENGE BOOKLETdreamteamcoachesdotinfo.files.wordpress.com/2019/07/weight-loss-booklet-1.pdfAdd your tea and aloe to your water. LUNCH Have a healthy meal OR your