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The Beautiful Body Guide - The Point System 02

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.

W h a t i s a h e a l t h y d i e t ?


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 improve the state of their health and the way that 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 follow a new way of eating (even a healthier one), it is important to make sure that your body is getting all of the important nutrients that it needs.

While following a healthy diet (especially one that is designed for weight-loss and toning),

it is also important to make sure that you are eating a balanced diet that contains healthy fats, whole carbs and good sources of protein. It is always a good idea to focus on eating whole foods (instead of processed foods) such as whole grains, fresh vegetables, leafy greens, fresh fruit, legumes, nuts and seeds.

Keep in mind that just because something is marketed as a weight-loss product does not necessarily make it healthy or good for us. For example, I can follow a weight-loss diet but still eat lots of processed foods such as white flours, diet junk food, diet sodas, low-fat pastries and sugar-free candy (all of which can be aimed at weight-loss). While following a healthy diet or a weight-loss diet, it is important to focus on eating foods that are in their whole, unprocessed forms (whole grains, legumes, fresh vegetables, fresh fruits, raw nuts, seeds, eggs, lean meats and fish).

If you are trying to lose weight while following a healthier diet you must be mindful of calorie consumption (like with any diet) because even foods such as legumes, nuts, seeds, oils, meats, dairy and grains can still be high calorically.


W h y t h i se a t i n g p l a n ?

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 eating, it is very important to make sure that you are getting all of the nutrients that your body requires - especially if you are trying to lose weight. This eating plan acts as a guide, to help you make sure that you are getting all of the vital nutrients that your body needs on a daily basis.

This eating plan has been carefully planned, but is also flexible, and is here to help you to achieve your health, weight-loss and body goals in a manageable, sustainable way.

This eating plan is not a fad diet and does not promote the use of fad diets. This eating plan promotes a balanced diet for a balanced lifestyle - one that includes consuming essential healthy fats, good protein and whole carbs every day. Healthy fats, good protein

and whole carbs are all essential for weight-loss, body toning and long term good health.

It is never a good idea to follow a diet that promotes excluding any of the main food groups. It is also never a good idea to follow any kind of starvation diet that promises quick fixes to lose weight - our bodies need food and calories every day to perform normal everyday functions (to keep the heart, brain and other organs functioning properly).

This eating plan will help you to create a varied and well balanced diet that can offer delicious, healthy meals - meals that taste good, make you feel good and that will help you to lose weight in a healthy, sustainable way.



Fr iendly reminder: It is a good idea to consult with your doctor, GP, dietitian, personal nutritionist or medical practitioner to see if a new eating plan (including this one) is suitable for you, your body and your personal health goals.

Food substitutionsBecause this eating plan 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 14 day eating plan.

Please note that all substitutions should offer the same amount of points (or calories) as the options provided in the 14 day eating plan.

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.

The Beautiful Body Guide - 10 Day Kickstarter Plan 06



The Beautiful Body Guide

The point systemH e a lt h y e at i n g m a d e e asy


The Point System is a fun approach to building a healthy and sustainable eating plan for weight-loss - because it’s not fun (or healthy) to count every single calorie that you eat.

While using The Point System, you will get will allocated points based on how many calories you decide to consume for your health, weight-loss and body goals - based on your current weight and general activity level.

The aim of The Point System is to help you to create a healthy, balanced diet that provides all of the essential nutrients that your body needs - and to teach you about appropriate serving sizes.

Here is a basic guideline of how many points you should be using for each food group each day to get your basic calorie needs met:

W h at i s T h e P o i n t Sys t e m ?

THE POINT SYSTEM


THE POINT SYSTEM

Food group 1100 cal 1200 cal 1300 cal 1400 cal 1500 cal 1600 cal 1700 cal 1800 cal

Veg & greens

2 2 2 2 2 2 2 2

Fruit & berries

1 1 1 1 1 2 2 2

Grains & starch

1 2 2 3 3 3 3 4

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 points:

11 12 13 14 15 16 17 18

Food group Servings per pointCalories 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


Eating plan guidelines » 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 healthy eating plan has been designed to be paired with, and is well complemented by The Beautiful Body Guide Nutrition & Healthy Eating Plan, 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.

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

How many points should I be using?

THE POINT SYSTEM

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


Veg & greens

2 2 2 2 2 2 2 2

Fruit & berries

1 1 1 1 1 2 2 2

Grains & starch

1 2 2 3 3 3 3 4

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 points:

11 12 13 14 15 16 17 18


THE POINT SYSTEM

Food group Servings per point Calories per point (average)

Veg & greens 1 point = 3 serves 100 calories







more Dairy & alternatives

THE POINT SYSTEM

Grains & starchFood item Serving size

Potato Sweet potatoQuinoa Rolled oats (cooked)Rolled oats (dry)Steel cut oatsWild riceBrown riceWhite riceBulgarBuckwheatMilletGluten-free bread100% Rye breadWholegrain breadWheat breadBrown rice pastaGluten-free pastaWholegrain pasta Wheat pastaCorn on-the-cobCorn off-the-cobAir popped popcornOil popped popcornUn popped popcornCorn tortillaWheat tortillaCorn taco shell (baked not fried)

2/3 medium1 medium1/2 cup cooked1/2 cup cooked1/3 cup dry3/4 cup cooked3/4 cup cooked1/2 cup cooked1/2 cup cooked3/4 cup cooked3/4 cup cooked1/2 cup cooked1 slice average1 slice average1 slice average1 slice average1/2 cup cooked1/2 cup cooked1/2 cup cooked1/2 cup cooked1 medium3/4 cup cooked3 cups2 cups1/8 cup1 6-inch tortilla1 6 inch tortilla1 taco shell

1 serving = 1 point

THE POINT SYSTEM

Vegetables & leafy greensFood item Serving size

PumpkinZucchiniCucumberBroccoliCauliflowerButternut squashCarrotParsnipGreen peasGem squashSpaghetti squashButton mushroomPortobello mushroomAsparagusTomatoCherry tomatoBell pepperOnionEggplantBeetrootBrussel sproutKaleLeafy greens:RomaineSpinachArugula/ rocketButter lettuceBok choy/ pak choi

1 Cup diced150G or 1 + 1/2 cups sliced2 Cups sliced100G100G1/2 Cup diced1 M or 1/2 cup chopped1/3 Cup chopped1/4 Cup1/2100G or 1 cup150G or 2 cups sliced150G or 1 + 1/2 cups sliced10 Spears or 150g1 + 1/21 Cup100G1/2 Cup100G1 M or 1/2 cup80G1 Cup shredded

FreeFreeFreeFreeFree

3 vegetable servings = 1 point


THE POINT SYSTEM

p lease noteServing 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.


Protein: plant-based

THE POINT SYSTEM

Food item Serving size

Nuts & seeds:AlmondsCashew nutsPeanuts Macadamia nutsBrazil nutsPistachio nutsPine nutsWalnut halvesPecan halvesHazelnuts Almond butterCashew butterMacadamia butterPeanut butterTahini

Pumpkin seedsSunflower seedsChia seedsFlax seedsSesame seedsHemp seeds

Legumes:Chickpea’sBlack beans Butter/ lima beans

1411 175 3 25 5 tsp (1 + 1/2 Tbs)810111 Tbs1 Tbs1 Tbs1 Tbs1 Tbs

5 tsp (1 + 1/2 Tbs)2 Tbs5 tsp (1 + 1/2 Tbs)2 Tbs2 Tbs5 tsp (1 + 1/2 Tbs)

1/3 cup cooked 1/2 cup cooked1/2 cup cooked

1 serving = 1 point


THE POINT SYSTEM

Food item Serving size

LentilsKidney beans Soy beansHummus

Tofu (regular)Tofu (firm)Tofu (soft/ silken)Tofu (salted)Tofu (fried)

Soy cheeseCashew nut cheeseCoconut yoghurt (plain and unsweetened) Coconut yoghurt (flavoured)Soy yoghurt Almond milkCashew nut milkCoconut milk (light)Coconut milk (full fat)Soy milk (non fat)Soy milk (regular)

1/3 cup cooked1/2 cup cooked1/3 cup cooked1/4 cup

120g70g150g90g35g

60g40g1 cup1/2 cup1/2 cup1 + 2/3 cup1 + 2/3 cup2/3 cup1/6 cup1 + 1/3 cup1 + 1/4 cup

1 serving = 1 point


Protein: animal-basedFood item Serving size

Fish & seafood:HakeCodTuna (canned in water)Tuna (fillet - bluefin)Tuna (fillet - yellowfin)Tuna (fillet - skipjack)Salmon (fillet)Salmon (smoked)SnoekHaddockSoleHerring (atlantic)Herring (pacific)Sardines (in oil)PrawnsShrimpLobsterCalamariPollackCrab meatClamsMusselsOysters

Poultry (no skin):Chicken breastChicken breast (roasted)

110G120G80G drained55G100G100G70G80G80G110G80G60G50G50G100G100G110G60G100G100G70G70G70G

58G (1 x 2 oz)50G

1 serving = 1 point

THE POINT SYSTEM


more Protein: animal-basedFood item Serving size

Chicken (thigh meat)Chicken drumstickChicken wingChicken sausage Turkey breastTurkey breast (roasted)Turkey legTurkey sausageDuckOstrich meatOstrich (ground)

Meat (trimmed fat):Beef meatBeef steakBeef ground (lean)Beef patty (lean)Beef biltong/jerkyBeef sausageBeef droeworsLamb leg (roasted)Lamb chopLamb loinLamb shoulderVenisonVenison biltong/jerkyPork chopPork loin

45g1/2 drumstick2/3 wing50g60g (1 x 2 oz)50g50g50g25g70g60g

0g60g30g30g40g30g30g40g30g meat30g40g100g40g50g meat50g

1 serving = 1 point

THE POINT SYSTEM


more Protein: animal-basedFood item Serving size

Pork sausageBeef & pork sausageHam

Eggs (large)

Cream cheeseCream cheese (low fat)Feta cheeseCheddar cheeseGouda cheeseCamembertCottage cheese (nonfat)Cottage cheese (low fat)Cottage cheeseParmesonSwiss cheeseGoats cheese

30g30g60g (2 0z)

1 large egg

30g50g40g25g25g30g130g120g100g25g30g40g

1 serving = 1 point

THE POINT SYSTEM


Healthy fatsFood item Serving size

Olive oilCoconut oilMacadamia nut oilFlax seed oilAvocadoOlivesFresh coconut meatCoconut flakes (unsweetened)Desiccated coconut (unsweetened)Dairy butter

Nuts & seeds:AlmondsCashew nutsPeanuts Macadamia nutsBrazil nutsPistachio nutsPine nutsWalnut halvesPecan halvesHazelnuts

Almond butterCashew butterMacadamia butterPeanut butterTahini

2 + 1/2 tsp2 + 1/2 tsp2 + 1/2 tsp2 + 1/2 tsp1/390g (20 olives)1/3 cup1/4 cup2 + 1/2 Tablespoons1 Tablespoon

1411 175 3 25 5 tsp (1 + 1/2 Tbs)81011

1 Tbs1 Tbs1 Tbs1 Tbs1 Tbs

1 serving = 1 point

THE POINT SYSTEM


more healthy fatsFood item Serving size

Pumpkin seedsSunflower seedsChia seedsFlax seedsSesame seedsHemp seeds

Coconut yoghurt (plain and unsweetened)Coconut yoghurt (flavoured)

5 tsp (1 + 1/2 Tbs)2 Tbs5 tsp (1 + 1/2 Tbs)2 Tbs2 Tbs5 tsp (1 + 1/2 Tbs)

1 cup1/2 cup

1 serving = 1 point

THE POINT SYSTEM


Fruit & berriesFood item Serving size

BananaAppleOrangeNaartjieClementineGrapefruitBlood orangePear Peach PlumMangoPapayaWatermelonFresh medjool dateBlueberriesRaspberriesBlackberriesStrawberriesGrapesRaisinsPineappleGranadillaGoji berriesCantaloupe melonGreen melonGuavaFig

1/2 fruit3/4 fruit3/4 fruit1 fruit1 fruit1/2 fruit2/3 fruit1/2 fruit2/3 fruit1 + 1/2 fruit1/4 fruit or 1/2 cup3/4 cup1 cup1 fruit2/3 cup3/4 cup3/4 cup1 cup sliced3/4 cup1/8 cup2/3 cup chunks2 or 3 fruit1 Tbs 3/4 cup1/2 cup1 fruit1 fruit

2 serving = 1 point

THE POINT SYSTEM


Dairy & alternativesFood item Serving size

Dairy milk (full cream)Dairy milk (skim)Dairy milk (2%)Dairy milk (1%)

Dairy yogurt (fat free)Dairy yogurt (full cream)Dairy yogurt (double cream)

Dairy kefir (low fat)Dairy kefir (full fat)

Dairy butter

Almond milkCashew nut milk

Coconut milk (light)Coconut milk (full fat)

Soy milk (non fat)Soy milk (regular)

Cream cheeseCream cheese (low fat)Feta cheeseCheddar cheeseGouda cheese

2/3 cup1 + 1/3 cups3/4 cup1 cup

3/4 cup2/3 cup1/2 cup

1 cup2/3 cup

1 Tablespoon

1 + 2/3 cup1 + 2/3 cup

2/3 cup1/6 cup

1 + 1/3 cup1 + 1/4 cup

30g50g40g25g25g

1 serving = 1 point

THE POINT SYSTEM


more Dairy & alternativesFood item Serving size

CamembertCottage cheese (nonfat)Cottage cheese (low fat)Cottage cheeseParmesonSwiss cheeseGoats cheeseSoy cheeseCashew nut cheese

Coconut yoghurt (plain and unsweetened) Coconut yoghurt (flavoured)Soy yoghurt

30g130g120g100g25g30g40g60g40g

1 cup1/2 cup1/2 cup

1 serving = 1 point

THE POINT SYSTEM



1200 cALORIE DIET

14 day eating plan

u s i n g T h e P o i n t Sys t e m



Veg & greens

2 2 2 2 2 2 2 2

Fruit & berries

1 1 1 1 1 2 2 2

Grains & starch

1 2 2 3 3 3 3 4

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 points: 11 12 13 14 15 16 17 18


Veg & greens1 point = 3 serves 100 calories






14 day eating planusing The Point System


DAY 02

Breakfast - 1/3 cup rolled oats (dry)- 1 cup water (to cook)- 1 cup sliced strawberries- 1 teaspoon coconut oil- 1 tablespoon nut butter

- 1 point grains

- 1/2 point fruit- 1/2 point fats- 1 point proteinTotal: 3 points

Lunch - 3 x veg- 80g tuna- 1 teaspoon olive oil- leafy greens (salad)

- 1 point veg- 1 point protein- 1/2 point fats

Total: 2 + 1/2 points

Snack - 2/3 cup full cream yoghurt- 1/2 banana- 14 raw almonds

- 1 point dairy- 1/2 point fruit- 1 point proteinTotal: 2 points

Dinner - 1/2 cup quinoa (cooked)- 1/3 cup chickpeas (cooked)- 1/3 avocado- 3 x veg

- 1 point grains- 1 point protein- 1 point fats- 1 point vegTotal: 4 points

DAY 01

Breakfast - 2/3 cup full cream yoghurt- 3/4 cup blueberries- 1/2 banana- 14 raw almonds

- 1 point dairy- 1/2 point fruit- 1/2 point fruit- 1 point proteinTotal: 3 points

Lunch - 2 slices bread (100 cal each)- 1 tablespoon tahini- 1/3 avocado

- 2 points grains- 1 point protein- 1 point fatsTotal: 4 points

Snack - 1/4 cup hummus- 3 x veg

- 1 point protein- 1 point vegTotal: 2 points




DAY 04

Breakfast - 1/2 grapefruit- 3/4 orange- 11 raw cashew nuts- 2/3 cup full cream yoghurt

- 1/2 point fruit- 1/2 point fruit- 1 point protein- 1 point dairyTotal: 3 points

Lunch - 1 corn tortilla (6-inch)- 1/3 avocado- 3 x veg- 25g cheddar cheese

- 1 point grains- 1 point fats- 1 point veg- 1 point proteinTotal: 4 points

Snack - 3 cups air popped popcorn- 1/2 Tbs butter

- 1 point grains- 1/2 point fats


Dinner - 3 x veg- 120g beef fillet steak- 1 teaspoon oil

- 1 point veg- 2 points protein- 1/2 point fatsTotal: 3 + 1/2 points

DAY 03

Breakfast - 2 boiled eggs- 1 slice toast (100 cal)- 1/2 Tbs butter

- 2 points protein- 1 point grains- 1/2 point fatsTotal: 3 + 1/2 points

Lunch - 3 x veg- 40g feta cheese- 1/3 avocado- leafy greens (salad)

- 1 point veg- 1 point dairy- 1 point fatsTotal: 3 points

Snack - 1 grapefruit - 1 point fruitTotal: 1 points

Dinner - 115 chicken breast (4 oz)- 3 x veg- 1 sweet potato- 1 teaspoon oil

- 2 points protein- 1 point veg- 1 point starch- 1/2 point fats



DAY 06

Breakfast - 1/3 cup rolled oats (dry)- 1 cup water (to cook)- 2/3 cup full cream milk- 1/8 cup raisins- 1 tablespoon nut butter- 1 teaspoon coconut oil

-1 point grains

- 1 point dairy- 1/2 point fruit- 1 point protein- 1/2 point fatsTotal: 4 points

Lunch - 3 x veg- 1/3 cup chickpeas (cooked)- 1 teaspoon oil- leafy greens (salad or stir fry)



Snack - 1/2 banana- 12 raw pistachio nuts

- 1/2 point fruit- 1/2 point fats

Total: 1 points

Dinner - 200g venison or 140g ostrich - 1/2 cup brown rice (cooked)- 3 x veg- 1 teaspoon oil

- 2 points protein- 1 point grains- 1 point veg- 1/2 point fatsTotal: 4 + 1/2 points

DAY 05

Breakfast - 1 boiled egg- 1 slice bread (100 cal)- 1/3 avocado

- 1 point protein- 1 point grains- 1 point fats Total: 3 points

Lunch - 1 slice bread (100 cal)- 1/4 cup hummus- 10 olives- 3 x veg

- 1 point grains- 1 point protein- 1/2 point fats- 1 point vegTotal: 3 + 1/2 points

Snack - 2/3 cup full cream yoghurt- 1 pear

- 1 point dairy- 1 point fruitTotal: 2 points

Dinner - 115g turkey breast (4 oz)- 3 x veg- 1 teaspoon oil

- 2 points protein- 1 point veg- 1/2 point fatsTotal: 3 + 1/2 points


DAY 08

Breakfast - 1/2 pear- 3/4 cup raspberries- 2/3 cup full cream yoghurt- 14 raw almonds

- 1/2 point fruit- 1/2 pint fruit- 1 point dairy- 1 point proteinTotal: 3 points

Lunch - 1/2 cup cooked quinoa- 1 + 1/2 Tbs pine nuts- 3 x veg - 1 tsp oil- leafy greens (salad or stir fry)

- 1 point grains- 1 point protein- 1 point veg- 1/2 point fats


Snack - 1 slice toast (100 cal)- 1/3 avocado

- 1 point grains- 1 point fatsTotal: 2 points

Dinner - 115 chicken breast (4 oz)- 3 x veg- 1 tsp oil

- 2 points protein- 1 point veg- 1/2 point fatsTotal: 3 + 1/2 points

DAY 07

Breakfast - 1 slice toast (100 cal)- 1 tablespoon nut butter- 2/3 cup full cream milk

- 1 point grains- 1 point fats- 1 point dairyTotal: 3 points

Lunch - 3 x veg- 2 boiled eggs- 1 teaspoon oil- leafy greens (salad)

- 1 point veg- 2 point proteins- 1/2 point fatsTotal: 3 + 1/2 points

Snack - 2/3 cup blueberries- 3/4 cup papaya

- 1/2 point fruit- 1/2 point fruitTotal: 1 points

Dinner - 200g prawns- 1/2 cup brown rice (cooked)- 3 x veg- 1 teaspoon oil



DAY 10

Breakfast - 1/3 cup rolled oats (dry)- 1 cup water (to cook)- 1 tsp coconut oil- 2 tablespoons sunflower seeds- 3/4 cup raspberries

- 1 point grains

- 1/2 point fats- 1 point protein- 1/2 point fruitTotal: 3 points

Lunch - 1 slice bread (100 cal)- 1/2 tablespoon butter- 25g cheddar cheese- 3 x veg

- 1 point grains- 1/2 point fats- 1 point protein- 1 point vegTotal: 3 + 1/2 points

Snack - 14 raw almonds- 1/2 grapefruit- 2/3 cup full cream yoghurt

- 1 point protein- 1/2 point fruit- 1 point dairyTotal: 2 + 1/2 points

Dinner - 110g hake or 120g cod- 3 x veg- 1/3 avocado

- 1 point protein- 1 point veg- 1 point fatsTotal: 3 points

DAY 09

Breakfast - 1 boiled egg- 1 slice toast (100 cal)- 1/2 tablespoon butter

- 1 point protein- 1 point grains- 1/2 point fats Total: 2 + 1/2 points

Lunch - 3 x veg- 80g smoked salmon- 1/3 avocado- leafy greens (salad)

- 1 point veg- 1 point protein- 1 point fats

Total: 3 points

Snack - 1 banana- 1 Tbs nut butter

- 1 point fruit- 1 point proteinTotal: 2 points

Dinner - 1/2 cup black beans (cooked)- 1 corn tortilla (6-inch)- 3 x veg- 1 tsp oil

- 1 point protein- 1 point grains- 1 point veg- 1/2 point fatsTotal: 3 + 1/2 points

DAY 12

Breakfast - 1 boiled egg- 1 slice bread (100 cal)- 1/2 tablespoon butter

- 1 point protein- 1 point grains- 1/2 point fats Total: 2 + 1/2 points

Lunch - 3 x veg- 2 Tbs sunflower seeds- 1/3 avocado- leafy greens (salad)

- 1 point veg- 1 point protein- 1 point fats

Total: 3 points

Snack - 2/3 cup full cream yoghurt- 1 cup sliced strawberries- 1 clementine

- 1 point dairy- 1/2 point fruit- 1/2 point fruit Total: 2 points

Dinner - 60g lean ground beef- 1/2 cup pasta (cooked)- 3 x veg- 1 teaspoon oil


DAY 11

Breakfast - 2/3 cup full cream yoghurt- 3/4 apple- 1/2 banana- 14 raw almonds

- 1 point dairy- 1/2 point fruit- 1/2 point fruit- 1 point fatsTotal: 3 points

Lunch - 1/2 cup brown rice (cooked)- 10 olives- 8 raw walnut halves- 3 x veg- leafy greens (salad)

- 1 point grains- 1/2 point fats- 1 point protein- 1 point veg


Snack - 1 slice toast - 30g cream cheese

- 1 point grains- 1 point proteinTotal: 2 points

Dinner - 100g pork loin or 120g beef steak- 3 x veg- 1 teaspoon oil

- 2 points protein

- 1 point veg- 1/2 point fatsTotal: 3 + 1/2 points

DAY 14

Breakfast - 1/3 cup rolled oats (dry)- 1 cup water (to cook)- 1 tsp coconut oil- 2/3 cup blueberries- 1 Tbs nut butter

- 1 point grains

- 1/2 point fats- 1/2 point fruit- 1 point proteinTotal: 3 points

Lunch - 3 x veg- 80g tuna- 1 tsp oil- 1/3 avocado- leafy greens (salad)

- 1 point veg- 1 point protein- 1/2 point fats- 1 point fatsTotal: 3 + 1/2 points

Snack - 1 boiled egg- 25g cheddar cheese- 3/4 apple

- 1 point protein- 1 point dairy- 1/2 point fruitTotal: 2 + 1/2 points

Dinner - 1 corn tortilla (6-inch)- 1/4 cup hummus- 3 x veg

- 1 point grains- 1 point protein- 1 point vegTotal: 3 points

DAY 13

Breakfast - 2/3 cup full cream yoghurt- 1 banana- 1 tsp coconut oil- 1/2 teaspoon cinnamon- 1/4 - 1/2 cup water(smoothie)

- 1 point dairy- 1 point fruit- 1/2 point fats


Lunch - 1 corn tortilla (6-inch)- 1/2 cup black beans (cooked)- 3 x veg- 1 tsp oil)

- 1 point grains- 1 point protein- 1 point veg- 1/2 point fatsTotal: 3 + 1/2 points

Snack - 14 raw almonds- 4 walnut halves

- 1 point protein- 1/2 point fatsTotal: 1 + 1/2 points

Dinner - 1/2 cup cooked quinoa- 115g chicken breast (4 oz)- 1 tsp oil- 3 x veg

- 1 point grains- 2 points protein-1/2 point fats-1 point vegTotal: 4 + 1/2 points


1400 cALORIE DIET

14 day eating plan




Veg & greens

2 2 2 2 2 2 2 2

Fruit & berries

1 1 1 1 1 2 2 2

Grains & starch

1 2 2 3 3 3 3 4

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 points: 11 12 13 14 15 16 17 18









DAY 02

Breakfast - 2/3 cup rolled oats (dry)- 2 cups water (to cook)- 1 cup sliced strawberries- 1 teaspoon coconut oil- 1 tablespoon nut butter

- 2 points grains

- 1/2 point fruit- 1/2 point fats- 1 point proteinTotal: 4 points

Lunch - 3 x veg- 80g tuna- 1 teaspoon olive oil- leafy greens (salad)



Snack - 2/3 cup full cream yoghurt- 1/2 banana- 14 raw almonds- 10 raw pecan halves

- 1 point dairy- 1/2 point fruit- 1 point protein- 1 point protein Total: 3 + 1/2 points



DAY 01

Breakfast - 2/3 cup full cream yoghurt- 3/4 cup blueberries- 1/2 banana- 14 raw almonds


Lunch - 2 slices bread (100 cal each)- 2 tablespoons tahini- 1/3 avocado

- 2 points grains- 2 points protein- 1 point fatsTotal: 5 points

Snack - 1/4 cup hummus- 3 x veg

- 1 point protein- 1 point vegTotal: 2 points

Dinner - 3 x veg- 110g hake or 120g cod- 1/2 cup brown rice (cooked)- 10 olives- 1 tsp oil

- 1 point veg- 1 point protein- 1 point grains- 1/2 point fats- 1/2 point fatsTotal: 4 points


DAY 04




- 1 point grains- 1 point fats- 1 point veg- 1 point proteinTotal: 4 points

Snack - 3 cups air popped popcorn- 1/2 Tbs butter- 14 raw almonds

- 1 point grains- 1/2 point fats- 1 point protein Total: 2 + 1/2 points

Dinner - 3 x veg- 1/2 cup quinoa (cooked)- 120g beef fillet steak- 1 teaspoon oil

- 1 point veg- 1 point grains- 2 points protein- 1/2 point fatsTotal: 4 + 1/2 points

DAY 03

Breakfast - 2 boiled eggs- 2 slices toast (100 cal each)- 1/2 Tbs butter

- 2 points protein- 2 points grains- 1/2 point fatsTotal: 4 + 1/2 points


- 1 point veg- 1 point dairy- 1 point fats

Total: 3 points

Snack - 1 grapefruit- 11 raw cashew nuts


Dinner - 115 chicken breast (4 oz)- 3 x veg- 1 sweet potato- 1 teaspoon oil

- 2 points protein- 1 point veg- 1 point starch- 1/2 point fatsTotal: 4 + 1/2 points

DAY 06

Breakfast - 2/3 cup rolled oats (dry)- 2 cups water (to cook)- 2/3 cup full cream milk- 1/4 cup raisins- 1 tablespoon nut butter- 1 teaspoon coconut oil

- 2 points grains

- 1 point dairy- 1 point fruit- 1 point protein- 1/2 point fatsTotal: 5 + 1/2 points




Snack - 12 raw pistachio nuts- 14 raw almonds

- 1/2 point fats- 1 point protein Total: 1 + 1/2 points



DAY 05

Breakfast - 1 boiled egg- 1 slice bread (100 cal)- 1/3 avocado

- 1 point protein- 1 point grains- 1 point fatsTotal: 3 points



Snack - 2/3 cup full cream yoghurt- 1 pear- 25 raw pistachio nuts

- 1 point dairy- 1 point fruit- 1 point proteinTotal: 3 points

Dinner - 115g turkey breast (4 oz)- 1/2 cup brown rice (cooked)- 3 x veg- 1 teaspoon oil

- 2 points protein- 1 point grains- 1 point veg- 1/2 point fats Total: 4 + 1/2 points


DAY 08

Breakfast - 1/2 pear- 3/4 cup raspberries- 2/3 cup full cream yoghurt- 14 raw almonds

- 1/2 point fruit- 1/2 pint fruit- 1 point dairy- 1 point proteinTotal: 3 points

Lunch - 1/2 cup cooked quinoa- 1 + 1/2 Tbs pumpkin seeds- 2 Tbs sunflower seeds- 3 x veg - 1 tsp oil- leafy greens (salad)

- 1 point grains- 1 point protein- 1 point protein- 1 point veg- 1/2 point fatsTotal: 4 + 1/2 points

Snack - 1 slice toast (100 cal)- 1/3 avocado

- 1 point grains- 1 point fatsTotal: 2 points

Dinner - 115g chicken breast (4 oz)- 1/2 cup pasta (cooked)- 3 x veg- 1 tsp oil


DAY 07

Breakfast - 1 slice toast (100 cal)- 1 tablespoon nut butter- 2/3 cup full cream milk

- 1 point grains- 1 point fats- 1 point dairyTotal: 3 points

Lunch - 1 slice toast (100 cal)- 3 x veg- 2 boiled eggs- 1 teaspoon oil

- 1 point grains- 1 point veg- 2 point proteins- 1/2 point fatsTotal: 4 + 1/2 points

Snack - 2/3 cup blueberries- 3/4 cup papaya- 11 raw cashew nuts

-1/2 point fruit- 1/2 point fruit- 1 point proteinTotal: 2 points




DAY 10

Breakfast - 2/3 cup rolled oats (dry)- 2 cups water (to cook)- 1 tsp coconut oil- 2 tablespoons sunflower seeds- 3/4 cup raspberries

- 2 points grains

- 1/2 point fats- 1 point protein- 1/2 point fruitTotal: 4 points



Snack - 14 raw almonds- 11 raw cashew nuts- 1/2 grapefruit- 2/3 cup full cream yoghurt

- 1 point protein- 1 point protein- 1/2 point fruit- 1 point dairy Total: 3 + 1/2 points


- 1 point protein- 1 point veg- 1 point fatsTotal: 3 points

DAY 09

Breakfast - 2 boiled eggs- 2 slices toast (100 cal each)- 1/2 tablespoon butter



- 1 point veg- 1 point protein- 1 point fatsTotal: 3 points

Snack - 1 banana- 1 Tbs nut butter



- 1 point protein- 1 point grains- 1 point veg- 1/2 point fatsTotal: 3 + 1/2 points

DAY 12

Breakfast - 2 boiled eggs- 2 slices bread (100 cal each)- 1/2 tablespoon butter


Lunch - 3 x veg- 2 Tbs sunflower seeds- 1/3 avocado- leafy greens (salad)

- 1 point veg- 1 point protein- 1 point fatsTotal: 3 points


- 1 point dairy- 1/2 point fruit- 1/2 point fruitTotal: 2 points



DAY 11

Breakfast - 2/3 cup full cream yoghurt- 3/4 apple- 1/2 banana- 5 raw macadamia nuts- 14 raw almonds

- 1 point dairy- 1/2 point fruit- 1/2 point fruit- 1 point fats- 1 point proteinTotal: 4 points




Snack - 1 slice toast (100 cal)- 30g cream cheese

- 1 point grains- 1 point proteinTotal: 2 points

Dinner - 100g pork loin or 120g beef steak- 3 x veg- 1 sweet potato - 1 teaspoon oil




DAY 13

Breakfast - 2/3 cup full cream yoghurt- 1 banana- 1 tsp coconut oil- 1 Tbs nut butter- 1/2 teaspoon cinnamon- 1/4 - 1/2 cup water (smoothie)

- 1 point dairy- 1 point fruit- 1/2 point fats- 1 point protein


Lunch - 1 corn tortilla (6-inch)- 1/2 cup black beans (cooked)- 3 x veg- 1 tsp oil



Snack - 1 slice toast (100 cal)- 1 Tbs nut butter- 4 walnut halves

- 1 point grains- 1 point protein- 1/2 point fats



- 1 point grains- 2 points protein- 1/2 point fats- 1 point veg



DAY 14

Breakfast - 2/3 cup rolled oats (dry)- 2 cups water (to cook)- 1 tsp coconut oil- 2/3 cup blueberries- 1 Tbs nut butter

- 2 points grains

- 1/2 point fats- 1/2 point fruit- 1 point protein Total: 4 points


- 1 point veg- 1 point protein- 1/2 point fats- 1 point fats


Snack - 1 boiled egg- 25g cheddar cheese- 3/4 apple

- 1 point protein- 1 point dairy- 1/2 point fruit



- 1 point grains- 2 points protein- 1 point veg

Total: 4 points


1600 cALORIE DIET

14 day eating plan




Veg & greens

2 2 2 2 2 2 2 2

Fruit & berries

1 1 1 1 1 2 2 2

Grains & starch

1 2 2 3 3 3 3 4

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 points: 11 12 13 14 15 16 17 18









DAY 02

Breakfast - 2/3 cup rolled oats (dry)- 2 cups water (to cook)- 1 cup sliced strawberries- 1/2 banana- 1 teaspoon coconut oil- 1 tablespoon nut butter

- 2 points grains

- 1/2 point fruit- 1/2 point fruit- 1/2 point fats- 1 point protein Total: 4 + 1/2 points

Lunch - 3 x veg- 160g tuna- 1/3 avocado- 1 teaspoon olive oil- leafy greens (salad)

- 1 point veg- 2 points protein- 1 point fats- 1/2 point fats


Snack - 2/3 cup full cream yoghurt- 1/2 banana- 1/2 pear- 10 raw pecan halves


Dinner - 1/2 cup quinoa (cooked)- 2/3 cup chickpeas (cooked)- 3 x veg

- 1 point grains- 2 points protein- 1 point vegTotal: 4 points

DAY 01

Breakfast - 2/3 cup full cream yoghurt- 3/4 cup blueberries- 1 banana- 14 raw almonds

- 1 point dairy- 1/2 point fruit- 1 point fruit- 1 point proteinTotal: 3 + 1/2 points

Lunch - 2 slices bread (100 cal each)- 2 tablespoons tahini- 1/3 avocado

- 2 points grains- 2 points protein- 1 point fatsTotal: 5 points

Snack - 1/4 cup hummus- 3 x veg- 3/4 apple

- 1 point protein- 1 point veg- 1/2 point fruitTotal: 2 + 1/2 points

Dinner - 3 x veg- 220g hake or 120g cod- 1/2 cup brown rice (cooked)- 10 olives- 1 tsp oil

- 1 point veg- 2 points protein- 1 point grains- 1/2 point fats- 1/2 point fats Total: 5 points


DAY 04




- 1 point grains- 1 point fats- 1 point veg- 2 points proteinTotal: 5 points

Snack - 3 cups air popped popcorn- 1/2 Tbs nut butter- 14 raw almonds- 1 pear

- 1 point grains- 1/2 point fats- 1 point protein- 1 point fruitTotal: 3 + 1/2 points

Dinner - 3 x veg- 1/2 cup quinoa (cooked)- 120g beef fillet steak- 1 teaspoon oil

- 1 point veg- 1 point grains- 2 points protein- 1/2 point fats


DAY 03

Breakfast - 2 boiled eggs- 2 slices toast (100 cal each)- 1/2 Tbs butter



- 1 point veg- 1 point dairy- 1 point fats

Total: 3 points

Snack - 1 grapefruit- 1 banana- 11 raw cashew nuts- 14 raw almonds

- 1 point fruit- 1 point fruit- 1 point protein- 1 point proteinTotal: 4 points

Dinner - 115g chicken breast (4 oz)- 3 x veg- 1 sweet potato- 1 teaspoon oil

- 2 points protein- 1 point veg- 1 point starch- 1/2 point fatsTotal: 4 + 1/2 points

DAY 06

Breakfast - 2/3 cup rolled oats (dry)- 2 cups water (to cook)- 2/3 cup full cream milk- 1/4 cup raisins- 1 tablespoon nut butter- 1 teaspoon coconut oil

- 2 points grains

- 1 point dairy- 1 point fruit- 1 point protein- 1/2 point fatsTotal: 5 + 1/2 points


- 1 point veg- 2 points protein- 1/2 point fats


Snack - 12 raw pistachio nuts- 14 raw almonds- 3/4 cup raspberries- 1/2 grapefuit

- 1/2 point fats- 1 point protein- 1/2 point fruit- 1/2 point fruitTotal: 2 + 1/2 points



DAY 05

Breakfast - 2 boiled eggs- 1 slice bread (100 cal)- 1/3 avocado

- 2 points protein- 1 point grains- 1 point fatsTotal: 4 points



Snack - 2/3 cup full cream yoghurt- 1 pear- 1 banana- 25 raw pistachio nuts

- 1 point dairy- 1 point fruit- 1 point fruit- 1 point proteinTotal: 4 points

Dinner - 115g turkey breast (4 oz)- 1/2 cup brown rice (cooked)- 3 x veg- 1 teaspoon oil

- 2 points protein- 1 point grains- 1 point veg- 1/2 point fats Total: 4 + 1/2 points


DAY 08

Breakfast - 1/2 pear- 3/4 cup raspberries- 2/3 cup full cream yoghurt- 14 raw almonds- 8 raw walnut halves

- 1/2 point fruit- 1/2 pint fruit- 1 point dairy- 1 point protein- 1 point proteinTotal: 4 points

Lunch - 1/2 cup cooked quinoa- 1 + 1/2 Tbs pumpkin seeds- 2 Tbs sunflower seeds- 3 x veg - 1 tsp oil- leafy greens (salad)

- 1 point grains- 1 point protein- 1 point protein- 1 point veg- 1/2 point fatsTotal: 4 + 1/2 points

Snack - 1 slice toast (100 cal)- 1/3 avocado- 1 grapefruitW

- 1 point grains- 1 point fats- 1 point fruitTotal: 3 points

Dinner - 115g chicken breast (4 oz)- 1/2 cup pasta (cooked)- 3 x veg- 1 tsp oil


DAY 07

Breakfast - 1 slice toast (100 cal)- 1 tablespoon nut butter- 1 banana- 2/3 cup full cream milk

- 1 point grains- 1 point fats- 1 point fruit- 1 point dairyTotal: 4 points

Lunch - 1 slice toast (100 cal)- 3 x veg- 2 boiled eggs- 1 teaspoon oil

- 1 point grains- 1 point veg- 2 point proteins- 1/2 point fatsTotal: 4 + 1/2 points

Snack - 2/3 cup blueberries- 3/4 cup papaya- 11 raw cashew nuts- 5 raw macadamia nuts

- 1/2 point fruit- 1/2 point fruit- 1 point protein- 1 point proteinTotal: 3 points




DAY 10

Breakfast - 2/3 cup rolled oats (dry)- 2 cups water (to cook)- 1 tsp coconut oil- 2 tablespoons sunflower seeds- 3/4 cup raspberries- 1/2 banana

- 2 points grains

- 1/2 point fats- 1 point protein- 1/2 point fruit- 1/2 point fruitTotal: 4 + 1/2 points



Snack - 14 raw almonds- 11 raw cashew nuts- 1/2 grapefruit- 1/2 banana- 2/3 cup full cream yoghurt

- 1 point protein- 1 point protein- 1/2 point fruit- 1/2 point fruit- 1 point dairyTotal: 4 points


- 2 points protein- 1 point veg- 1 point fatsTotal: 4 points

DAY 09

Breakfast - 2 boiled eggs- 2 slices toast (100 cal each)- 1/2 tablespoon butter



- 1 point veg- 2 points protein- 1 point fats Total: 4 points

Snack - 1 banana- 1 pear- 1 Tbs nut butter

- 1 point fruit- 1 point fruit- 1 point proteinTotal: 3 points


- 1 point protein- 1 point grains- 1 point veg- 1/2 point fats Total: 3 + 1/2 points

DAY 12

Breakfast - 2 boiled eggs- 2 slices bread (100 cal each)- 1/2 tablespoon butter- 1 pear

- 2 points protein- 2 points grains- 1/2 point fats- 1 point fruitTotal: 5 + 1/2 points

Lunch - 3 x veg- 2 Tbs sunflower seeds- 1 + 1/2 Tbs pumpkin seeds- 1/3 avocado- leafy greens (salad)

- 1 point veg- 1 point protein- 1 point protein- 1 point fatsTotal: 4 points


- 1 point dairy- 1/2 point fruit- 1/2 point fruitTotal: 2 points



DAY 11

Breakfast - 2/3 cup full cream yoghurt- 3/4 apple- 1/2 banana- 5 raw macadamia nuts- 14 raw almonds

- 1 point dairy- 1/2 point fruit- 1/2 point fruit- 1 point fats- 1 point proteinTotal: 4 points




Snack - 1 slice toast (100 cal)- 30g cream cheese- 1 grapefruit- 11 raw cashew nuts

- 1 point grains- 1 point protein- 1 point fruit- 1 point proteinTotal: 4 points

Dinner - 100g pork loin or 120g beef steak- 3 x veg- 1 sweet potato - 1 teaspoon oil




DAY 13

Breakfast - 2/3 cup full cream yoghurt- 1 banana- 1 tsp coconut oil- 1 Tbs nut butter- 1/2 teaspoon cinnamon- 1/4 - 1/2 cup water(smoothie)

- 1 point dairy- 1 point fruit- 1/2 point fats- 1 point protein


Lunch - 1 corn tortilla (6-inch)- 1/2 cup black beans (cooked)- 3 x veg- 1 tsp oil



Snack - 1 slice toast (100 cal)- 1 Tbs nut butter- 1 grapefruit- 5 raw macadamia nuts- 4 walnut halves

- 1 point grains- 1 point protein- 1 point fruit- 1 point protein- 1/2 point fats



- 1 point grains- 2 points protein- 1/2 point fats- 1 point veg



DAY 14

Breakfast - 2/3 cup rolled oats (dry)- 2 cups water (to cook)- 1 tsp coconut oil- 2/3 cup blueberries- 1/2 banana- 1 Tbs nut butter

- 2 points grains

- 1/2 point fats- 1/2 point fruit- 1/2 point fruit- 1 point protein



- 1 point veg- 2 points protein- 1/2 point fats- 1 point fats


Snack - 1 boiled egg- 25g cheddar cheese- 1 + 1/2 cup grapes

- 1 point protein- 1 point dairy- 1 point fruit

Total: 3 points


- 1 point grains- 2 points protein- 1 point veg

Total: 4 points


food calorie list

f o r m i n d f u l e at i n g


Almonds (per nut) - 7Almonds (100g) - 576Cashew nuts (per nut) - 9Cashew nuts (100g) - 553Macadamia nuts (per nut) - 20Macadamia nuts (100g) - 718Brazil nuts (per nut) - 30Brazil nuts (100g) - 656Walnut halves (per half nut) - 13Walnut halves (100g) - 654Pecan halves (per half nut) - 10Pecan halves (100g) - 690Pine nuts (1 tablespoon) - 58Pine nuts (100g) - 673Peanuts (per nut) - 6Peanuts (1/8 cup) - 106Peanuts (100g) - 567Pistachio nuts (per nut) - 4Pistachio nuts (100g) - 562Hazelnuts (per nut) - 9Hazelnuts (100g) - 628Chestnuts (per nut) - 21Chestnuts (per 100g) - 131

Peanut butter (1 teaspoon) - 32Peanut butter (1 tablespoon) - 94Almond butter (1 teaspoon) - 34Almond butter (1 tablespoon) - 101

Nuts ( raw or dry roasted - no o i l added) :

Fats :

Nut butter (raw or dry roasted - no oil added):

Macadamia nut butter (1 teaspoon) - 35Macadamia nut butter (1 tablespoon) - 107Cashew butter (1 teaspoon) - 32Cashew butter (1 tablespoon) - 94

Macadamia nut oil (1 tablespoon) - 120

Macadamia nut oil (1 teaspoon) - 40

Coconut oil (1 tablespoon) - 117

Coconut oil (1 teaspoon) - 39

Olive oil (1 tablespoon) - 117

Olive oil (1 teaspoon) - 40

Sesame oil (1 tablespoon) - 120

Sesame oil (1 teaspoon) - 40

Flax oil (1 tablespoon) - 120

Flax oil (1 teaspoon) - 40

Butter (1 tablespoon) - 102

Butter (1 teaspoon) - 34

Ghee (1 tablespoon) - 112

Ghee (1 teaspoon) - 37

Olives (per olive) - 5

Olives (per 100g) - 115

Avocado (1 whole) - 320

Avocado (1/3) - 100

Avocado (1/4) - 80

Coconut meat (1 cup fresh) - 283

Coconut meat (1/3 cup fresh) - 95

Coconut flakes/ chips (1/4 unsweetened) - 100

Desiccated coconut (1/8 cup unsweetened) - 80

Desiccated coconut (1 tbs unsweetened) - 40w

Chia seeds (1 teaspoon) - 23

SEEDS:


Chia seeds (1 tablespoon) - 69

Flax seeds (1 teaspoon) - 18

Flax seeds (1 tablespoon) - 54

Pumpkin seeds ( 1 teaspoon) - 21

Pumpkin seeds (1 tablespoon) - 63

Sunflower seeds (1 teaspoon) - 17

Sunflower seeds (1 tablespoon) - 51

Sesame seeds (1 teaspoon) - 17

Sesame seeds (1 tablespoon) - 52

Hemp seeds (1 teaspoon) - 19

Hemp seeds (1 tablespoon) - 57

Tahini (1 tablespoon) - 89

Tahini (1 teaspoon) - 29

Sunflower seed butter ( 1 tablespoon) - 99

Sunflower seed butter (1 teaspoon) - 33

Banana (1 medium) - 105

Apple (1 medium) - 72

Orange (1 medium) - 62

Naartjie (1 medium) - 45

Clementine (1 medium) - 45

Grapefruit (1 medium) - 106

Blood orange (1 medium) - 80

Pear (1 medium) - 102

Peach (1 medium) - 69

Plum (1 medium) - 30

Mango (1 medium) - 200

Mango (1 cup sliced) - 100

Papaya (1 cup) - 62

Watermelon (1 cup) - 46

Medjool date (1 medium) - 66

Blueberries (1/2 cup) - 40

Fruit (per fruit):

Blueberries (1 cup) - 80

Raspberries (1/2 cup) - 32

Raspberries (1 cup) - 64

Strawberry (1 medium) - 6

Strawberries (1/2 cup sliced) - 25

Strawberries (1 cup sliced) - 50

Blackberries (1/2 cup) - 31

Blackberries (1 cup) - 62

Grapes (1 cup) - 62

Fig (1 medium fresh) - 40

Guava (1 medium) - 38

Cantaloupe melon (1/2 cup) - 27

Cantaloupe melon (1 cup) - 54

Green melon/ honeydew (1/2 cup) - 60

Green melon/ honeydew (1 cup) - 120

Raisins (1/8 - not packed) - 54

Pineapple (1 cup chunks) - 82

Granadilla/ passion fruit (pulp & seeds from 1 fruit) - 17

Goji berries (1 tbs) - 45

Pumpkin (1 cup diced) - 30

Zucchini (1 cup sliced) - 19

Zucchini (100g) - 17

Cucumber (1 cup sliced) - 16

Broccoli (100g) - 34

Cauliflower (100g) - 25

Butternut squash (1 cup diced) - 64

Butternut squash (1/2 cup diced) - 32

Carrot (1 medium) - 25

Parsnip (1 cup sliced) - 100

Parsnip (1/2 cup sliced) - 50

Green peas (1 cup) - 118

Vegetables:


Chicken breast (100g) - 172

Chicken breast (115g/ 4 oz) - 196

Chicken breast (100g roasted) - 197

Chicken thigh - 326

Chicken (100g thigh meat) - 219

Chicken drumstick - 194

Chicken wing - 141

Chicken sausage (100g) - 212

Turkey breast (100g) - 141

Turkey breast (115g/ 4 oz) - 160

Turkey breast (100g roasted) - 189

Turkey leg (1 whole) - 1135

Turkey leg (100g meat) - 200

Turkey sausage (100g) - 196

Duck (100g meat) - 400

Duck (50g meat) - 200

Ostrich meat (100g) - 145

Ostrich (100g ground) - 165

Beef meat (100g) - 200

Beef steak (100g) - 160

Beef ground (30g lean) - 93

Beef ground (60g lean) - 186

Beef patty (30g lean) - 100

Beef patty (60g lean) - 200

Beef biltong/jerky (100g) - 250

Beef sausage (100g) - 331

Beef sausage (60g) - 198

Beef droewors (100g) - 347

Green peas (1/4 cup) - 30

Green peas (100g) - 81

Gem squash (1 medium) - 78

Gem squash (1/2 medium) - 39

Spaghetti squash (1 cup) - 31

Spaghetti squash (100g) - 31

Button mushrooms (1 cup sliced) - 16

Button mushrooms (100g) - 22

Portobello mushroom (1 cup sliced) - 19

Portobello mushroom (100g) - 22

Asparagus (per spear) - 3

Asparagus (100g) - 20

Tomato (1 medium) - 22

Cherry tomatoes (1 cup) - 32

Cherry tomatoes (1/2 cup) - 16

Bell pepper (100g) - 27

Bell pepper (1/2 cup sliced/ chopped) - 20

Onion (1 medium) - 44

Onion (1/2 cup chopped) - 32

Eggplant/ aubergine (100g) - 25

Beetroot (1 medium) - 35

Beetroot (100g) - 43

Brussel sprouts (1 cup) - 38

Brussel sprouts (100g) - 43

Kale (1 cup shredded) - 33

Baby spinach (1 cup shredded ) - 7

Romaine (1 big outer leaf) - 5

Romaine (1 cup shredded) - 8

Arugula/ rocket (1 cup) - 5

Butter lettuce (1 cup shredded) - 7

Bok choy/ pak choi (1 leaf) - 2

Bok choy/ pak choi (1 cup shredded) - 10

Leafy Greens:

Meat (trimmed fat):

Poultry (skin removed):


Prawns (100g) - 100

Shrimp (100g) - 100

Lobster (100g) -89

Calamari (100g) - 158

Pollack (100g) - 100

Crab meat (100g) - 100

Clams (100g) - 150

Mussels (100g) - 150

Oysters (100g) - 150

Potato (1 medium) - 163

Potato (2/3 of 1 medium) - 100

Sweet potato (1 medium) - 103

Quinoa (1/2 cup cooked) - 111

Quinoa (1/2 cup dry) - 318

Quinoa (1/4 cup dry) - 159

Rolled oats (1/2 cup cooked) - 110

Rolled oats (1/2 cup dry) - 150


Steel cut oats (1/2 cup cooked) - 85

Steel cut oats (1/4 cup dry) -

Wild rice (1/2 cup cooked) - 84

Brown rice (1/2 cup cooked) - 109

White rice (1/2 cup cooked) - 100

Bulgar (1/2 cup cooked) - 75

Buckwheat (1/2 cup cooked) - 78

Millet (1/2 cup cooked) - 103

Gluten-free bread (1 slice average) - 100

100% Rye bread (1 slice average) - 100

Wholegrain bread (1 slice average) - 100

Wheat bread (1 slice average) - 100

Beef droewors (30g) - 104

Lamb leg (100g roasted) - 258

Lamb chop (64g meat) - 202

Lamb loin (100g) - 316

Lamb shoulder (100g) - 264

Venison (100g) - 100

Venison biltong/jerky (100g) - 236

Pork chop (100g) - 196

Pork chop (1 chop) - 284

Pork loin (100g) - 198

Pork sausage (100g) - 339

Pork sausage (60g) - 203

Beef & pork sausage (100g) - 335

Beef & pork sausage (60g) - 201

Ham (100g) - 173

Hake (100g) - 90

Cod (100g) - 82

Tuna (1/2 can - in water) - 68

Tuna (1 can - in water) - 135

Tuna (100g fillet - bluefin) - 184

Tuna (100g fillet - yellowfin) - 109

Tuna (100g fillet - skipjack) - 103

Salmon (100g fillet) - 139

Salmon (100g smoked) - 117

Snoek (100g) - 124

Haddock (100g) - 90

Sole (100g) - 117

Herring (100g atlantic) - 158

Herring (100g pacific) - 195

Sardines (100g canned in oil) - 208

Fish & Seafood:

Grains & Starch:


Brown rice pasta (1/2 cup cooked) - 100

Gluten-free pasta (1/2 cup cooked) - 100

Wholegrain pasta (1/2 cup cooked) - 100

Wheat pasta (1/2 cup cooked) - 100

Corn on-the-cob (1 medium) - 100

Corn off-the-cob (3/4 cup cooked) - 100

Corn off-the-cob (1/4 cup) - 36

Air popped popcorn (1 cup) - 30

Oil popped popcorn (1 cup) - 55

Un popped popcorn (1/8 cup kernels) - 100

Corn tortilla (1-6 inch) - 100

Wheat tortilla (1-6 inch) - 100

Corn taco shell (1 - baked not fried) - 100

Chickpea’s (1/2 cup cooked) - 140

Black beans (1/2 cup cooked) - 114

Butter/ lima beans (1/2 cup cooked) - 110

Kidney beans (1/2 cup cooked) - 110

Hummus (1/4 cup) - 109

Lentils (1/2 cup cooked) - 162

Tofu - regular (100g/ 3.5 Oz) - 76

Tofu - firm (100g/ 3.5 Oz) - 145

Tofu - soft/ silken (100g/ 3.5 Oz) - 61

Tofu - salted (100g/ 3.5 Oz) - 116

Tofu - fried (100g/ 3.5 Oz) - 271

Dairy milk - full cream (1 cup) - 150

Legumes:

Dairy Milk, Cheese & Alternatives:

Dairy milk - skim (1 cup) - 86

Dairy milk - 2% (1 cup) - 120

Dairy milk - 1% (1 cup) - 100

Dairy yogurt - fat free (1 cup) - 120

Dairy yogurt - fat free (1/2 cup) - 60

Dairy yogurt - full cream (1 cup) - 170

Dairy yogurt - full cream (1/2 cup) - 85

Dairy yogurt - double cream (1 cup) - 230

Dairy yogurt - double cream (1/2 cup) - 115

Dairy kefir - low fat (1 cup) - 110

Dairy kefir - full fat (1 cup) - 150

Almond milk (1 cup regular) - 60

Cashew nut milk (1 cup regular) - 60

Coconut milk - light (1 cup) - 160

Coconut milk - light (1/2 cup) - 80

Coconut milk - full fat (1 cup) - 550

Coconut milk - full fat (1/2 cup) - 275

Coconut milk - full fat (1/4 cup) - 138

Soy milk - non fat (1 cup) - 70

Soy milk - regular (1 cup) - 80

Cream cheese (100g) - 342

Cream cheese (50g) - 171

Cream cheese - low fat (100g) - 201

Cream cheese - low fat (50g) - 100

Feta cheese (100g) - 264

Feta cheese (50g) - 132

Cheddar cheese (100g) - 402

Cheddar cheese (50g) - 200

Gouda cheese (100g) - 402

Gouda cheese (50g) - 200

Camembert (100g) - 299

Camembert (50g) - 150

Cottage cheese - nonfat (100g) - 72

Cottage cheese - nonfat (50g) - 36


Coconut water (1/2 cup) - 23

Coconut water (1 cup) - 46

Balsamic vinegar (1 tablespoon) - 14

Balsamic vinegar (1 teaspoon) - 5

Vinegar (1 Tablespoon) - 3

Vinegar (1 teaspoon) - 1

Tomato paste (1 Tbs) - 13

Garlic (1 teaspoon fresh) - 4

Garlic (1 clove) - 5

Black tea (1 cup) - 2

Black herbal tea (1 cup) - 0

Black coffee (1 cup) - 1

Espresso (1 shot) - 3

Coconut flour (1 tablespoon) - 30

Coconut flour (1/4 cup) - 120

Almond flour (1 tablespoon) - 45

Almond flour (1/4 cup) - 180

Cacao butter (1 tablespoon) - 120

Cacao butter (1/4 cup) - 480

Cacao powder (1 tablespoon) - 12

Cacao powder (1 teaspoon) - 4

Cacao powder (1/4 cup) - 48

White rice flour (1 cup) - 578

Brown rice flour (1 cup) - 574

Yellow cornmeal (100g) - 384

White cornmeal (100g) - 398

White wheat flour (1 cup) - 455

Whole-grain wheat flour (100g) - 332

Rye flour (1 cup) - 356

Millet Flour (1 cup) - 440

Cottage cheese - low fat (100g) - 86

Cottage cheese - low fat (50g) - 43

Cottage cheese - regular (100g) - 98

Cottage cheese -regular (100g) - 49

Parmeson (100g) - 431

Parmeson (50g) - 215

Swiss cheese (100g) - 334

Swiss cheese (50g) - 167

Goats cheese (100g) - 245

Goats cheese (50g) - 122

Soy cheese (100g) - 157

Soy cheese (50g) - 78

Cashew nut cheese (100g) - 256

Cashew nut cheese (50g) - 128

Pure maple syrup (1 teaspoon) - 17

Pure maple syrup (1 tablespoon) - 52

Pure maple syrup (1/4 cup) - 208

Honey (1 teaspoon) - 20

Honey (1 tablespoon) - 60

Honey (1/4 cup) - 240

Coconut sugar (1 teaspoon) - 15

Coconut sugar (1 Tablespoon) - 45

Stevia (per serving) - 0 to 1

Xylitol (1 teaspoon) - 10

Xylitol (1 Tablespoon) - 30

Egg (large) - 80

Baking:Healthier sweeteners:

Other:



Rolled oats (1 cup dry) - 300

Chopped walnuts (1/4 cup) - 196

Chopped pecan nuts (1/4 cup) - 188

Sliced almonds (1/4 cup) - 133

Sliced almonds (1 tablespoon) - 40

Desiccated coconut (1/8 cup unsweetened) - 80

Desiccated coconut (1/4 cup unsweetened) -160

Agave syrup (1 teaspoon) - 20

Agave syrup (1 tablespoon) - 60

Agave syrup (1/4 cup) - 240

Molasses (1 teaspoon) - 19

Molasses (1 Tablespoon) - 58

Brown sugar (1 teaspoon) - 15

Brown sugar (1 Tablespoon) - 45

White sugar (1 teaspoon) - 16

White sugar (1 Tablespoon) - 48

Beef short ribs (100g) - 284

Beef baby back ribs (100g) - 410

Pork ribs (100g) - 297

Pork bacon (1 slice) - 117

Turkey bacon (1 slice) - 40

Alcohol - Wine, Beer, Cider, etc. (not recommended):

Ribs & Bacon (not recommended):

Red wine (100ml) - 90

Red wine (150ml serving) - 130

White wine (100ml) - 85

White wine (150ml serving) - 125

Rose wine (100ml) - 90

Rose wine (150ml serving) - 130

Beer (100ml) - 45

Beer (360ml serving) - 160

Beer (1 pint) - 200

Beer - light (340ml serving) - 60 to 100

Beer - light (1 pint) - 140

Cider (340ml serving) - 150 to 200

Whiskey (45ml - 1.5 oz) - 100

Tequila (45ml - 1.5 oz) - 100

Vodka (45ml - 1.5 oz) - 100

Brandy (45ml - 1.5 oz) - 100

Gin (45ml - 1.5 oz) - 100

Classic Margarita (average) - 740

Long Island iced tea (average) - 780

Sangria (average) - 258

Pina Colada (average) - 640

Mai Tai (average) - 620

Mojito (average) - 450

White Russian (average) - 425

Gin & Tonic - 250

Vodka & Tonic - 250

Frozen Margarita (average) - 700

Daiquiri (average) - 600

Other sweeteners (not recommended):


Terms of use for The Beautiful Body Guide

The Beautiful Body Guide is only intended to provide recommendations, it is not intended as a medical manual. The information shared throughout The Beautiful Body Guide is only designed to help you make more informed decisions about your health.

Please note that changes in health, fitness, weight-loss, body image, body toning and general shaping up are not guaranteed. Results will vary from person to person. It is important to note that Liezl Jayne (Pty) Ltd, Liezl Jayne Strydom and The Beautiful Body Guide do not guarantee results or benefits of any kind.

It is required by law that all businesses identify what a “typical” result is to their customers. The truth is that most people never do anything with the products that they purchase (this includes weight-loss, fitness and health products), and when they don’t do anything with them they are usually unable to get the results that they desire.

If you want to get results from this product then you need to take action. Generally speaking, for fast and effective results, it is often best to take action immediately. In this case, taking action may mean changing your lifestyle, sticking to your diet and completing all of your workouts as recommended.

If you want to see results of any kind from any product and reach new body goals of any kind, then you need to take action and follow through with those actions. However, with this product there is no “typical” result. With most health, fitness, nutrition and weight-loss related products there is usually never a typical result. Results may vary from person to person, because every person is different.

Please note that any and all information and contents found within The Beautiful Body Guide are not meant to cure any specific disease or health problem, or fix any ailment or problem of any kind. It is always advised to consult your medical practitioner before trying a new diet, eating plan, weight-loss program, fitness plan, exercise program, lifestyle or a new health program to check whether if it is right for you - and to check whether it is suitable for your personal health, body, fitness, weight-loss and lifestyle goals.

Please note that the information, eating plans, recipes and exercises found in this book are not meant to cure any specific disease or health problem, or fix any ailment or problem of any kind.

It is always advised to consult your medical practitioner before trying a new diet, eating plan or a new health program to check whether if it is right for you - and to check whether it is suitable for your personal health and nutrition goals.

It is always advised to consult your medical practitioner before trying a new fitness program or a new workout regime to check whether if it is right for you - and suitable for your personal health and fitness goals.

The workouts, training plans, fitness tips and exercises found throughout The Beautiful Body Guide have not been formulated to suit any particular person, or to help any condition of any kind - they act only as general recommendations for general fitness and health improvement.

If you feel dizzy, faint, nauseous, light headed, exhausted or sick in any way, or if you suffer from any kind of negative affects induced by the physical exercise recommendations in this guide - then you should stop

your workout immediately and seek the medical advice of your GP, health practitioner or doctor.

The guidelines, recipes and eating plans found throughout The Beautiful Body Guide have not been formulated to suit any nutrient deficiencies, intolerances, allergies or any other food related health problems. If you are an individual with such problems please seek the help of a doctor, GP or health professional.

The information provided in this book is only based on recommendations for general health improvement and to promote healthy eating, healthy exercise and healthy lifestyle habits. The information found in The Beautiful Body Guide is not intended as medical advice, and should not be used to diagnose, treat, cure or prevent any medical conditions of any kind. You should not use this book as a substitute for qualified professional health advice, diagnosis or treatment.

The information in this book has been designed to help individuals within the specified market progress towards their health and fitness goals. The guidelines found throughout The Beautiful Body Guide have not been formulated to suit any injuries, health problems or any other problems that could be aggravated with any kind of diet or any kind of of low, moderate or high intensity physical exercise. These guidelines are general and have not been specifically tailored. If you are an individual with such problems please seek the help of a doctor, GP or health professional.

The materials and content contained in The Beautiful Body Guide are not intended to be a substitute for medical professional advice, diagnosis or treatment. Although in depth and specific information is given, users of this specific program should not rely exclusively on information provided in this program for their own health needs as it is only a set of guidelines aimed at a broad spectrum audience. All specific medical questions should be presented to your own health care practitioner or doctor.

Each individual will have their own specific health, dietary and fitness needs and therefore the information in this book is designed only to be a set of generic guidelines. This book does not consider any person’s specific objectives, situations or requirements.

The Beautiful Body Guide is not written to promote poor body image or any kind of extreme training regimes.

Liezl Jayne (Pty) Ltd, Liezl Jayne Strydom and The Beautiful Body Guide should not and cannot be held liable for the interpretation or use of the information provided.

Liezl Jayne (Pty) Ltd, Liezl Jayne Strydom and The Beautiful Body Guide makes no warranties or guarantees, expressed or implied, to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or any other information contained, or referenced to, in this document. The information is subject to professional differences of opinion, human error in preparing this information and unique differences in individual’s situations.

Liezl Jayne (Pty) Ltd, Liezl Jayne Strydom and The Beautiful Body Guide do not assume any risk for your use of this information as such materials or content may contain the most recent information. This resource is not individually tailored. It is a guideline which has emerged via the combination of personal experience, learned guidelines and where possible, scientific literature.



Liezl Jayne (Pty) Ltd, Liezl Jayne Strydom and The Beautiful Body Guide are not liable for any loss resulting from any action taken or reliance made by you on any information or material contained in this book. If you use, or otherwise rely on, any of the information in this book you are responsible for ensuring, by independent verification, its currency, accuracy, completeness, reliability and relevance to your own personal and individual circumstances. It is always advised to obtain appropriate professional health and fitness advice relevant to your particular circumstances.

Most of the information, guidelines, recommendations and tips found within The Beautiful Body Guide have been learned from personal study and personal experience. All topics covered in The Beautiful Body Guide may be subject to human error and may not be safe to use for any or all persons.

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 and weight-loss goals.

Please note that The Beautiful Body Guide and all other content created by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is purely intended for entertainment purposes.

No information, advice, facts, tips or suggestions given by Liezl Jayne (Pty) Ltd, Liezl Jayne Strydom and The Beautiful Body Guide should be taken or accepted as truth. It is the responsibility of the reader and/ or user to ensure that all of the information given by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, or any information found in The Beautiful Body Guide is correct, accurate, helpful, useful, safe to use, current and suitable for their personal needs.

It is important to check with your medical doctor, GP, health practitioner, personal fitness coach or personal dietician to see whether The Beautiful Body Guide and all of it’s content (including it’s advice, suggestions, 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.

If at any point you feel faint, dizzy, sick or suffer from any kind of complaint while using any of the recommendations, suggestions, advice, guidance, tips, recipes, eating plans, exercises or workout plans within The Beautiful Body Guide, then you should stop following that plan or information immediately and consult with your doctor.

This terms of use is relevant to all parts of The Beautiful Body Guide, including but not exclusive to The Beautiful Body Guide Nutrition & Healthy Eating Plan, The Beautiful Body Guide 14 Day Eating Plan(s), The Beautiful Body Guide Exercise & Workout Plan, The Beautiful Body Guide 10 Day Kickstarter Plan and all other information, content, exercises, workout plans, recipes and eating plans found within any of The Beautiful Body Guide books, products or additional resources - or any other product, book, information or additional resource by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom.

By reading or using any part of this book or product in any way, or by reading or using any other information shared by Liezl Jayne (Pty) Ltd or Liezl Jayne Strydom, you accept and agree to this terms of use.

Mention of specific companies, organisations, products, persons, or authorities in this book does not imply endorsement by the author or publisher, nor does specific mention imply that they endorse this book and product, its author or publisher.

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 2015Liezl Jayne 2015

Credits:

Creator: Liezl Jayne StrydomContent and information: Liezl Jayne StrydomRecipes and eating plans: Liezl Jayne StrydomFood & photography styling: Liezl Jayne Strydom, Ross CharnockPhotography: Ross CharnockLayout & design: Jessica CharnockAdditional layout elements: Liezl Jayne Strydom

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