3 Day Eating Plan - Liezl Jayne Strydom PDF

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3 Day Eating Plan - Liezl Jayne Strydom...

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healthy 3 day Eating Plan for weight-loss

A healthy, 3 day eating plan designed for women who want to lose weight & shape up.

Liezl Jayne Strydom

How do I use this 3 day eating plan? This 3 day healthy eating plan for weight-loss, body toning and shaping up, has been designed to help you to achieve a leaner looking, more toned, feminine body.

This eating plan is here to help you to achieve your health, fitness, weight-loss and body goals successfully.

This 3 day eating plan has been created to give you an example of what everyday healthy eating can look like, and how healthy food can taste delicious. For this eating plan to be most effective, the meals and recipes provided should be incorporated into a balanced lifestyle that includes regular exercise. For more information on healthy eating and exercise plans, visit www.liezljayne.com/guides

Liezl Jayne - 3 Day Eating Plan

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What is a healthy diet? A healthy diet promotes a way of eating that is made up of mostly whole and unprocessed foods such as vegetables, fruits and leafy greens, nuts, seeds, grains and legumes - as well as dairy, eggs, fish, seafood and meats.

why this eating plan? There are so many different types of of foods labeled as “good”. With every diet that diets out there, and so it can be pretty I tried I never managed to lose a significant confusing to try to figure out what the amount of weight, even though the food that I best diet for weight-loss is.

was allowed to eat was limited.

We live in a world where everyone claims to Over time I realized that it didn’t make sense have the “best kept secret” of weight-loss, to follow an exclusionary diet, and it didn’t companies try to sell us things that we don’t make sense to cut foods from my diet that were really need and businesses often market actually healthy. It may be good common sense products purely to make money.

to cut unhealthy, highly-processed foods from a diet, but cutting healthy whole foods from a diet

For years I was completely confused by what doesn’t make sense. diet to follow - and over the past 10 years I’ve tried so many diets that I can hardly keep Healthy foods in their whole, natural forms track of them all. I’ve followed low-carb, are packed full of essential nutrients (which it’s high-carb, zero-carb, high-protein, low-fat, important to get enough of), and we shouldn’t be fat-free and even high-fat diets. I’ve tried judged or made to feel bad or wrong for eating pretty much any diet that has at ever been these foods. marketed as “trendy”. After years of trying every diet out there With each and every diet that I tried there and never seeing results, I finally made was always a long list of “foods to avoid” a decision to just figure it out for myself. (whether it was grains, fruit, fats, carbs, protein or meat), and with each of these diets At that point I was really overwhelmed and there was generally only a limited amount confused by all of the weight-loss information out Liezl Jayne - 3 Day Eating Plan

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there - but I began to realise that there

even healthy foods in large portions may

was some level of truth in all of these

lead to weight gain. I discovered that being

crazy diets that I had previously tried.

mindful of calorie amounts (not obsessive,

The problem was that each fad diet took

just mindful) while following a balanced,

one small truth and made it extreme -

healthy diet was the best way to lose weight.

and then the next fad diet took another small truth and made it extreme (in the

Following a healthy, balanced, sustainable

opposite direction).

diet is so important for shaping up - and so I really wanted to share this 3 day example

Most fad diets target carbs or fats,

of an eating plan with you.

labelling them as “bad” - but while there are healthy carbs and unhealthy

This 3 day eating plan has been

carbs, carbs in general are not “bad”.

specifically designed as a weight-

Carbs are actually really good for us,

loss tool for women. It has also

our bodies need carbs! The same goes

been created to give you an example

with fats, there are healthy fats that are

of what everyday healthy eating can

essential for long-term good health.

look like.

At that turning point, I was determined

When you decide to follow any new way

to find the truth about dieting, and was

of eating, it is very important to make sure

passionate about creating a healthy,

that you are getting all of the nutrients that

sustainable diet that would help me to

your body requires - especially if you are

lose weight and keep it off for good.

trying to lose weight. This eating plan is an example of how eating healthy foods

Through furthering my studies, I

can help you to get all of the vital nutrients

realised that to lose weight I had to

that your body needs.

remain mindful of my calorie intake while following a balanced diet. This

This eating plan is not a fad diet and does

may sound obvious, but for years I had

not promote the use of fad diets. This

belived that the “calorie” theory was

eating plan promotes a balanced diet for

total nonsense. Previously, I had believed

a balanced lifestyle - one that includes

that simply by eating healthy foods,

essential healthy fats, good protein and

weight-loss would follow naturally. But,

whole carbs every day.

Liezl Jayne - 3 Day Eating Plan

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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 the exclusion 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 3 day eating plan shows how healthy food can taste delicious, can make you feel good and can help you to lose weight in a healthy, sustainable way. It’s important to note that the calories provided per day have been calculated according to what the “average woman” might choose to consume to lose weight in a healthy, sustainable way. This eating plan is intended to be followed in conjunction with an exercise plan that has been designed for weight-loss. To find a healthy eating plan that is more suited to your specific taste and calorie needs visit www.liezljayne.com/guides

Liezl Jayne - 3 Day Eating Plan

what are calories & how do they work? Simply put, calories are fuel for the

consume through eating while making sure that

body. A calorie is a measurement or a

we are still getting the vital nutrients that our

unit of energy.

bodies need. A very low-calorie diet increases the risk of various health problems and is not

Our bodies rely on calories everyday for fuel,

recommended.

so that it has energy for our cells. When our cells have energy to use then our bodies are able to function normally - meaning that our

If we eat more calories than

organs can work, we can move around, we

what we burn, then we can

can walk, we can run, we can laugh, we can

gain weight and fat. If we

work and we can play.

burn more calories than what we eat, then we can lose

Calories are NOT bad, but body

weight and fat.

weight does come down to a simple equation of calories in versus calories out.

If we want to lose weight, we need to reduce the number of calories that we consume each

If we are wanting to lose weight, we still

day to create an energy deficit. When the

need to consume the vital nutrients (water,

body has adapted to this deficit, body fat can

macronutrients and micronutrients) every day

then be burned to supply the energy needs for

to remain healthy. If our bodies do not get

daily activities, normal body functioning and

these basic nutrients, we can lose muscle and

physical movement. Basically, when we eat

bone mass and may suffer from malnutrition.

fewer calories than what our bodies need, our

Malnutrition can result in various health

bodies are forced to use excess fat stores to meet

problems.To lose weight in a healthy way, we

our energy requirements. These guidelines

need to reduce the number of calories that we

are only intended for short term use.

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DAY 01 Breakfast

Creamy oatmeal with banana slices & raw walnuts. Bring the oats and water to a boil on the stove, then simmer for 1015 minutes. Stir in the cinnamon, coconut oil & xylitol. Serve with banana and walnuts.

1/2 cup dry rolled oats 1-2 cups water 1 teaspoon coconut oil (flat) pinch cinnamon 1 teaspoon xylitol (optional) 1 medium banana 8 raw walnut halves

Boil the eggs and serve with fresh salad & avocado slices. Add fresh lemon juice, sea salt and cracked pepper to taste.

2 boiled eggs 1/3 avocado 1/2 cup bell pepper slices 1 cup cherry tomatoes 1 cup cucumber slices handful baby spinach squeeze fresh lemon juice sea salt & cracked pepper

Snack

Grapefruit & almonds.

1 medium grapefruit 14 raw almonds

Dinner

Grilled salmon with baked sweet potato fries & veggies.

140g salmon (or trout) 1 medium sweet potato 1 teaspoon cooking oil fresh lemon juice sea salt & cracked pepper zucchini, broccoli & carrots

Lunch

Egg and avocado salad.

The full recipes for the grilled salmon & the baked sweet potato fries are included on the next page. Lightly steam the veggetables.

How To Grill Salmon Ingredients: 140g salmon or trout fillet (skin removed) squeeze of fresh lemon juice sea salt & cracked black pepper (to taste) Instructions: Preheat the oven to 180 degrees C/ 360 degrees F. Cover an oven tray with a sheet of aluminium foil, and place the fish onto the foil. Grill the fish in the preheated oven for 10-15 minutes (or as needed), checking every 5-10 minutes. Serve with a lemon wedge and with a side of healthy sweet potato fries, a fresh salad or some oven roasted vegetables. Eat & enjoy!

calorie breakdown per serve 140g salmon fillet = 200 calories Total per serving: roughly 200 calories (excluding side dishes)

Healthy Sweet Potato Fries

1/2 teaspoon oil. Season with sea salt & cracked black pepper. Bake in the oven for 20-40 minutes (or as needed), checking every

Ingredients:

( s e r v es o n e )

10 minutes and turning if necessary. If you

1 medium sweet potato

like your fries a little crispy, then heat the

1 teaspoon cooking oil

oven up to 200 degrees C (390 F) for the last

sea salt & cracked black pepper (to taste)

10 minutes of baking.

Instructions:

Serve with your favorite meal, or as a snack

Preheat the oven to 180 degrees C/ 360

and enjoy!

degrees F. Slice the sweet potato into long thin strips. Grease an oven tray with 1/2

calorie breakdown per serve

teaspoon oil and toss the fries in the other 1 medium sweet potato = 100 calories 1 teaspoon oil (flat) = 40 calories Total per serving: roughly 140 calories

DAY 02 Breakfast

Blueberry smoothie & raw almonds. Blend the blueberries, banana, avocado, water, cinnamon and ice together until smooth. Serve chilled, drink and enjoy with raw almonds on the side!

1 cup blueberries 1 medium banana 1/3 avocado 1 cup water 1/8 teaspoon cinnamon ice to taste 14 raw almonds

Lunch

Brown rice, walnut & olive salad. Serve the pre-cooked rice with fresh salad, black olives and raw walnuts. Drizzle with 1 tsp olive oil, then add fresh lemon juice, sea salt & cracked pepper to taste.

1/2 cup cooked brown rice 8 raw walnut halves 10 black olives 1 cup sliced button mushrooms 1 cup sliced cucumber handful baby spinach 1 teaspoon olive oil squeeze fresh lemon juice sea salt & cracked pepper

Snack

Hummus and veggies.

1/4 cup hummus 1 medium carrot (sliced) 1/2 cup bell pepper slices

Dinner

Healthy chicken & sweet potato curry.

100g chicken breast (skinless) 1 medium sweet potato 1/2 cup chopped cherry tomatoes 1/8 or 1/4 onion 1 Tbs fresh cilantro (or 1 tsp dried) 1 Tbs pure tomato paste 1 teaspoon cooking oil fresh lemon juice spices (see full recipe) sea salt & cracked pepper 1/2 cup cooked basmati rice

The full recipe for the healthy chicken and sweet potato curry is included on the next page.

Chicken & Sweet Potato Curry Ingredients:

( s e r v es f o u r )

tomatoes and add to the pot. Add the lemon

4 x 100g chicken breasts (skinless)

juice, water, tomato paste, chopped cilantro

4 medium sweet potatoes (peeled)

curry powder, ginger, turmeric, garlic,

2 cups cherry tomatoes

cumin, cinnamon, cloves, sea salt & cracked

1 onion

black pepper to the pot and stir well. Slice the

1 teaspoon cooking oil

chicken breast into pieces, and peel and chop

4 Tablespoons pure tomato paste

the potatoes into quarters. Add the chicken

juice from 1 lemon

and potatoes to the curry. Simmer the curry

2 Tablespoons fresh cilantro (chopped)

on the stove for 40-60 minutes and cover with

2 teaspoons curry powder

a lid, stirring occasionally.

1 teaspoon ginger 1 teaspoon turmeric

Serve each portion with 1/2 cup cooked

1/2 teaspoon garlic (or to taste)

basmati rice, and garnish with fresh cilantro

1/2 teaspoon cumin

(optional). Eat and enjoy!

1/2 teaspoon cinnamon 1/4 teaspoon cloves sea salt & cracked black pepper (to taste) 1-1+1/2 cup water (or as needed) To serve:

calorie breakdown per meal

1/2 cup cooked brown or white basmati

100g chicken breast = 172 calories

rice (per serving)

2/3 medium potato = 100 calories 1/2 cup cooked basmati rice = 110 calories

Instructions: Chop the onion and sauté in a pot with

Meal total (per serving) : roughly 380 to

oil until caramelised. Chop the cherry

400 calories per serving

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DAY 03 Breakfast

Poached eggs on wholegrain toast. Poach or boil the eggs, and serve on toasted wholegrain or gluten-free bread. Sprinkle with sea salt and cracked black pepper, and garnish with fresh arugula or basil (optional).

Lunch

Snack

2 eggs (poached or boiled) 2 slices wholegrain or gluten-free toast sea salt & cracked pepper fresh arugula or fresh basil (optional)

The full recipe for the roasted beetroot, feta and pumpkin seed salad is included on the next page.

1 medium beetroot (roasted in foil) 40g feta cheese 2 Tablespoons pumpkin seeds 1 stick celery 1 cup sliced button mushrooms handful baby spinach 1 teaspoon olive oil 1 teaspoon pure balsamic vinegar squeeze fresh lemon juice sea salt & cracked pepper

Yogurt with banana slices and berries.

2/3 cup plain yogurt (full cream) 1/2 to 1 cup berries 1/2 medium banana

Roasted beetroot, feta & pumpkin seed salad.

Serve plain, full cream yogurt with fresh banana slices and berries. Sprinkle with cinnamon (optional).

Dinner

Chickpea and brown rice stir fry. Saute the chopped onion in a pan with the oil until caramelized. Chop the vegetables and add to the pan with the fresh lemon juice, parsley, sea salt and cracked pepper. Add the pre-cooked chickpeas and brown rice to the pan. Serve fresh & enjoy!

1/3 cup cooked chickpeas 1/2 cup cooked brown rice 50g eggplant 1 cup sliced zucchini 1 cup sliced mushrooms 1/8 to 1/4 onion 2 Tablespoons fresh parsley 1 teaspoon cooking oil fresh lemon juice sea salt & cracked pepper

Roast Beetroot, Feta & Pumpkin Seed Salad Ingredients:

( s e r v es o n e )

calorie breakdown per meal

1 beetroot 40g feta cheese

40g feta cheese = roughly 100 calories

1 + 1/2 Tablespoon pumpkin seeds

1 + 1/2 Tbs pumpkin seeds = 100 calories

1 stick celery

1 teaspoon olive oil = 40 calories

1 cup sliced button mushrooms

3 x veg = roughly 100 calories

handful baby spinach 1 teaspoon olive oil

M e a l t o t a l : roughly 350 calories

1 teaspoon pure balsamic vinegar squeeze of fresh lemon juice sea salt & cracked black pepper (to taste) Instructions: Wrap the beetroot in foil and roast for 30 minutes (or until soft) in the oven (at 180 degrees C or 360 degrees F). The skin should peel off easily once cooked. Slice the celery, mushroom and roasted beetroot. Toss the mushroom, celery, baby spinach and pumpkin seeds with fresh lemon juice, olive oil, sea salt and cracked black pepper. Top the salad with beetroot slices, crumbled feta cheese and balsamic vinegar. Serve with fresh & enjoy! Liezl Jayne - 3 Day Eating Plan

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Can I make food substitutions? Because 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 this 3 day eating plan. Please note that all substitutions should offer roughly the same amount of calories as the options provided in this 3 day eating plan. If you would like to make a food substitution, it is recommended that you choose another food item that is similar. For example, almonds instead of cashew nuts, mango instead of banana, or brown rice instead of quinoa.

special dietary preferences? In my program The Beautiful Body Guide, I offer various 14 day eating plan options that are suitable for regular, vegetarian and vegan diets. In The Beautiful Body Guide I also share a large collection of healthy recipes that are suitable for various dietary needs (including regular, plantbased, meat-free, gluten-free and dairy-free diets). For more information on eating plans visit www.liezljayne.com/guides

Liezl Jayne - 3 Day Eating Plan

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Meet the author After more than 10 years of unsuccessful dieting, I was finally able to lose more than 30 lbs in just a few short weeks - and completely reinvent the shape of my body. Having had struggled with my weight

most effective diet and workout methods for

for years, and continuously failing to

fat-loss.

get the body ...