WELCOME TO THE WONDERFUL WORLD OF HERBALIFE! 2020 …

WELCOME TO THE WONDERFUL WORLD OF HERBALIFE!

2020 – HEALTHY BREAKFAST!

I have included information on how to take the shake, with snack ideas with the correct proportion of protein and some yummy shake/smoothie recipes. If you combine the Herbalife products with the correct evening meals you

will be well on your way to goal maintenance.

As a valued client you will receive weekly updates from us regarding new product launches, special promotions, incentives and great recipes.

Please browse through our product brochure, if you choose any additional products please do not hesitate to give me a call or pop me a mail.

HOW TO MAKE 1 SHAKE

300ml – 400ml Water

2-4 x Ice cubes

2 x Scoops F1 shake

1-2 x Scoop PDM

OR

1-3 x Tablespoon plain yoghurt

(Full cream/low fat)

Or

150ml Soya milk/Almond milk

+ Your Rock star Ingredients

(Fruit, veggies, coffee, peanut butter etc)

Blend and Enjoy ☺

Tips to get started to a healthier NEW YOU

STICK TO MY MEAL PLAN

Only 1 treat meal per week (Preferably on a Sunday Afternoon)

Exercise 3 x per week minimum

Make sure you drink enough water. Water flushes toxins and suppresses hunger

Please send your SHAKE/SNACK OR HEALTHY meal pictures to my Herbalife group as it helps

you and everyone stay accountable! You never know who you are inspiring to stay on track ☺

Make sure you are either having two scoops of REBUILD STRENGTH/ PROTEIN DRINK MIX/ F1 24 SPORT SHAKE POST WORKOUT

1. Snacking is non-negotiable. Try to snack throughout the day to keep your blood sugar level steady. See the sensible snacking sheet for ideas.

2. Do not go hungry. 3. Cut out all sugars and starches like white bread, potatoes, rice, pasta and cereals. 4. Only low GI fruits like green apples, strawberries, blueberries, Kiwi fruit, melon, oranges and

naartjies.

5. Low GI veggies and salads, peppers, mushrooms, cucumber, cauliflower, beans, squash, carrots, baby marrows, sweet potatoes, butternut.

6. Fruit juice is high in sugar. If adding to your shakes please use only 50-80ml’s. 7. Start with any form of exercise; try to do at least 30min 3 to 5 times per week. 8. Spices are acceptable – Ina Parman’s spice is a good choice (no MSG’s) 9. Have olive oil and balsamic or lemon juice instead of creamy dressings, on salads 10. Watch the sauces and dressings! 11. Protein is ideal for a balanced, healthy diet. It helps maintain weight. 12. Put your meal plan on your fridge and a copy at work. 13. Get organized – buy your snacks and foods.

TAKE YOUR BEFORE PICTURE NOW AND SEND IT TO ME WITH CURRENT WEIGH

Healthy Breakfast/Weight Maintenance/Healthy Active Lifestyle Eating Plan Solutions

Breakfast/Shake Snack Lunch Snack Dinner Snack

2 Tbsp. Shake 10 Almonds & Tuna and chickpea 2 Boiled Eggs Lean chicken breast 1 rice cake with cottage

Powder, 1-2 Tbsp. Small Apple salad with lemon & Cherry served with a spinach cheese

Monday PDM 250ml water or dressing with Tomato + salad and butternut

OR ½ Plain yoghurt (if no

Quinoa, Brown Rice cucumber

NO CARBOHYDRATES!

PDM)

or a Sweet Potato

2 spoons PDM &

cinnamon in water

2 Tbsp. Shake 1 Tbsp. Peanut 400g chunky Cottage Fish served with 2 tbsp Yoghurt with

Powder, 1-2 Tbsp. Butter on vegetable soup and cheese on broccoli and chickpea handful of berries

Tuesday PDM 250ml water or celery sticks 1 slice rye bread Ryvita salad

OR ½ Plain yoghurt (if no

NO CARBOHYDRATES!

PDM) 2 spoons PDM &

cinnamon in water

2 Tbsp. Shake Celery and Chicken and avo 2 Boiled Eggs Lean steak served with Cottage cheese on Ryvita

Powder, 1-2 Tbsp. cucumber with wrap with a salad & Cherry gem squash and lentil OR

Wednesday PDM 250ml water or hummus

Tomato + salad

½ Plain yoghurt (if no cucumber NO CARBOHYDRATES!

2 spoons PDM &

PDM)

cinnamon in water

2 Tbsp. Shake 2 Boiled eggs Prawn and salad 1 fruit with Chicken stir-fry with 1 rice cake with peanut

Powder, 1-2 Tbsp. & Tomato with Quinoa, Brown yoghurt peppers and spring butter

Thursday PDM 250ml water or Rice or a Sweet onions

OR ½ Plain yoghurt (if no

Potato

NO CARBOHYDRATES!

PDM) 2 spoons PDM &

cinnamon in water

2 Tbsp. Shake 10 Almonds & 2-egg omelette with Hummus Fish served with mixed 1-2 Tbsp. PDM 250ml

Powder, 1-2 Tbsp. Apple a green salad with carrot vegetables and a green water or ½ Plain yoghurt

Friday PDM 250ml water or sticks garden salad (if no PDM)

½ Plain yoghurt (if no NO CARBOHYDRATES!

PDM)

2 Tbsp. Shake 1 Tbsp. Peanut Steamed vegetables Celery and Ostrich mince and Cottage cheese on Ryvita

Powder, 1-2 Tbsp. Butter on a with Quinoa, Brown cucumber mixed vegetables OR

Saturday PDM 250ml water or sliced apple Rice or a Sweet with served on a bed of

½ Plain yoghurt (if no

Potato and grated hummus mashed gems 2 spoons PDM &

PDM) cheese NO CARBOHYDRATES!

cinnamon in water

2 Tbsp. Shake 1 apple & 10 150g grilled beef 2 Boiled eggs Thai prawn and sweet 2 tbsp Yoghurt with

Powder, 1-2 Tbsp. almonds steak with Quinoa, & Tomato corn stir fry with extra handful of berries

Sunday PDM 250ml water or Brown Rice or a veggies

OR ½ Plain yoghurt (if no

Sweet Potato and

NO CARBOHYDRATES!

PDM)

200g mixed

2 spoons PDM &

vegetables cinnamon in water

SENSIBLE SNACKING

FOR WEIGHT MAINTENANCE / HEALTHY ACTIVE LIFESTYLE / FUELLED METABOLISM

Print and put on the fridge! The key is to snack at 10am and 14:30pm. CHOOSE 1 x PROTEIN AND 1 x FRUIT/CARB. Snacking is a very important part of controlling your weight as it regulates your sugar levels and keeps you from feeling hungry. If you weigh over 100 kilograms have another snack at night time.

Herbalife Protein Bars & Gourmet Tomato Soup and PDM are ideal snacks. CHOOSE 1 x PROTEIN AND 1 x FRUIT/CARB

PROTEIN

10 Slices of biltong 5 Chunks of biltong 1 Stick of Dried Wors 1 Boiled Egg 2 Slices of Smokes Salmon 50ml Humus 90ml Low fat Yoghurt 10 Almonds 6 Walnuts 10 Shelled Prawns 1 Tablespoon Peanut

Butter 50ml Tzatsiki 1 Can of Tuna in Brine ½

Can roasted Chickpeas 4 Tandoori Chicken strips 4 Chicken Tikka Strips 4 Tandoori Tofu Cubes

50ml Cottage cheese 2 Spiced Paneer Cubes

50ml Ricotta Cheese

1 Slice of Tofu 1 Slice of White Cheddar cheese 1 Tablespoon spinach dip

PILE YOUR PLATE HIGH

FRUIT / CARBOHYDRATE

1 Peach 1 Plum 1 Pear 1 Orange 1 Naartjie 1 Apple 4 Strips dried mango 1 Guava 50ml Gooseberries 10 Apricots 1/8 Slices of papaya 10 Rosa tomatoes 50ml

Curried carrot chips

Cucumber sticks 5 Strawberries

Marrow sticks

Broccoli

6 Asparagus spears 10 Mushrooms 5 Carrot sticks 3 Celery sticks 6 Snow peas / mange tout

Green beans, asparagus, broccoli, cauliflower, mange tout, marrows, mushrooms, brinjals, tomato, cucumber, lettuce, spinach, celery, patty pans, peppers, chilli, spices, lemon, use olive oil and lemon for salad dressing.

RESTRICTED VEGETABLES

These are high in sugar and must be limited to ½ cup per day in total. Mielies, butternut, onions, leeks, artichokes, pumpkin, beetroot, peas, carrots and sweet potatoes.

STAY AWAY FROM Banana’s, bread, chips, chocolates, biscuits, slap chips, wraps, pizza, fruit rolls, carbohydrates, fries, fried food, sauces, coolers, iced teas, sweeteners, white sauce, pasta, potatoes, rice, pap, creamy salad dressings, left over from last night, samp, flour, maziena, sweets, fizzy drinks (even diet ones), roti, coolers, shooters and energy drinks.

EXTRA SNACK IDEAS:

1/2 full cream plain yoghurt 10 almonds ½ cup berries

1/2 cup Hummus on 2 rice cakes

2 boiled eggs 1/4 avo 8 cherry tomatoes

1/2 cup cottage cheese 1 small green apple

1 tsp sugar free peanut butter

1 egg on low GI seed bread

1 cup full cream yoghurt with 8 slices of cucumber, black pepper and lemon juice

1/2 cup hummus 10 baby carrots or cucumber

1/2 grapefruit with 1 egg

2 heaped scoops PDM 250 ml water (hot or cold )1 tsp cinnamon

1/2 cup chunky cottage cheese on 2 rye-vitas

1 small green apple with 30 g cheddar cheese (white better than yellow)

1 orange 10 almonds 1/2 cup Yoghurt

2 scoops Herbalife F1 shake + 6 Teaspoon plain yoghurt

SHAKE RECIPES

TIPS – If it doesn’t taste delicious – you are doing it wrong! Ask for help! ALWAYS put the liquid in first and then add

the shake powder. Ensure the shaker is closed properly before you start shaking! Also make sure that you have

shaken it properly so that there are NO lumps….Please DO NOT use cow’s milk or plain water to make the shakes.

CINNAMON SHAKE PINEAPPLE SHAKE

Vanilla Shake, Soy milk, ice, 1tsp cinnamon Vanilla Shake, half cup Fresh pineapple, Ice

and Water.

Green shake

Vanilla Shake, Soy milk, Water, Ice, half apple, Detox Shake

Handful kale, Handful cucumber, squeeze of Vanilla Shake, 1 apple, 1 cup cucumber,

lemon 300ml water + ice

Beetroot Shake Avocado Shake

Vanilla Shake, soy milk, water, ice, half cup Chocolate Shake, soya milk, water, ice, half

beetroot, mint leaves, Handful of spinach avocado

Berry Shake HEALTHY HOT CHOCOLATE

Gr Vanilla Shake, Soya milk, water, ice, 1 cup Vanilla Shake, Cocoa Powder, Warm (Not mixed frozen berries Boiling) water, Coffee.

RECIPES

BAKED COD AND OLIVES

Ingredients:

Fillet of cod, size and thickness of palm 6 olives, halved 1 teaspoon dried Italian herbs or herbs of choice (no salt, no sugar) 8-12 asparagus spears, blanched

Method:

Place the seasoned fish on a piece of foil big enough to make a parcel with. Top with the sliced olives. Scrunch foil over the fish to create a closed parcel. Bake in the oven at 180 degrees for approx. 15 minutes, or until cooked. Serve on blanched asparagus.

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CHICKEN AND PEPPERS KEBAB

Ingredients:

Chicken breast, size and thickness of palm, diced 1/2 red pepper, cut into chunks 1/2 red onion, cut into chunks 1 tsp dried oregano 1/2 lemon, squeezed

1 tsp olive oil

Method:

Thread the chicken, red pepper and onion on a skewer. Season with oregano and lemon juice. Bake or BBQ until cooked. Serve with a small mixed leaf salad and drizzle 1 tsp of olive oil.

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CHICKEN KEBAB

Ingredients:

1 chicken breast (size and thickness of your palm), diced Generous teaspoon of oregano Squeeze of fresh lemon 1/2 avocado OR 1 tsp olive oil

Method:

Thread diced chicken onto a skewer, season with oregano and fresh lemon Bake in the oven at 180 degrees for 15-20 minutes until chicken is cooked Serve with fresh baby spinach and 1/2 avocado OR drizzle with 1 tsp of olive oil _______________________________________________________________________

CHICKEN STIR FRY

Ingredients:

1 chicken breast, sliced, size and thickness of your palm 1/3 handful curly kale 1/3 handful green beans 1/3 handful yellow pepper 1 teaspoon coconut oil 1 teaspoon Chinese 5 spice (no salt, no sugar) 1 teaspoon grated ginger

Method:

Heat coconut oil in a wok, add all ingredients and stir fry until cooked. Enjoy!

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CHICKEN TAGINE

Ingredients:

Diced chicken breast, size and thickness of palm Handful of coloured peppers, chopped 1 tsp coconut oil 1 Tbsp tomato purée 1/2 cup water 1 Tbsp ground coriander spice

Method:

Heat the oil in a pan and add the peppers. Cook on medium heat until soft. Add the chicken and spices and continue cooking until the chicken is lightly browned. Add the tomato purée and water, mix well and simmer for 15-20 minutes. Garnish with chopped coriander.

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CHICKEN WRAP

Ingredients:

Chicken breast, size and thickness of your palm 1/2 handful of red peppers, sliced 1/2 handful baby gem lettuce, leaves separated 1/2 tsp coconut oil 1 tsp ground cumin 1 tsp smoked paprika Sprinkle chilli flakes to taste 1/2 lime

Method:

Heat the oil in a non stick frying pan. Add the chicken, peppers and spices and fry until cooked through. Squeeze the lime juice over the chicken mix. Serve the chicken mix in the lettuce leaves with 1/4 of the Guacamole

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FALAFELS AND MEDITERRANEAN VEGETABLES

Falafels Ingredients:

1 400g tin black beans, drained and rinsed 1 400g tin chickpeas, drained and rinsed 70g tomato purée 1Tbsp Garam masala Chilli flakes to taste 1 small bunch fresh coriander 1 small bunch fresh mint 80ml cold water 2tsp coconut/olive oil

Method:

Blitz all the ingredients EXCEPT the oil together in a food processor, until combined and you get a chunky mixture. Divide the mixture in 2, shape into small balls and cook in 2 batches. Heat 1 tsp oil in a non stick frying pan for each batch. Add the falafels into the pan, turning carefully to brown all round. Serve with half a handful of Mediterranean Vegetables or half handful of mixed salad. Note: This recipe makes 2 portions

Mediterranean Vegetables

Ingredients:

3 coloured peppers, cut into chunks 1 courgette, sliced 1 large sweet potato, cut into chunks 1 large red onion/ 2 small red onions, cut into thick slices Handful vine tomatoes 5 tsp olive oil

Method:

Prepare the vegetables, add to a large baking tray. Pour the olive oil over the vegetables and toss to coat. Bake at 180 degrees for about 40 minutes. Serve with protein. Enjoy! Note: This recipe makes 4-5 portions of Mediterranean Vegetables

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GREEN FRITTATA

Ingredients:

9 or 12 free range eggs 1 handful courgette, sliced 1 handful red pepper, sliced 1 handful fresh spinach 3 tsp olive oil

Method:

Preheat the oven to 180 degrees. Rub a glass pie dish with 1 tsp olive oil. Whisk the eggs together and then add the vegetables and 2 tsp olive oil. Mix well and add to the dish. Bake in the oven for about 40-45 minutes, until cooked through and lightly brown on top. Enjoy!

Note: This recipe makes 3 portions 3 eggs per portion for females, 4 eggs per portion for males

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LEAN TEAM FULL ENGLISH

Ingredients:

3-4 eggs, boiled, poached or scrambled 1 medium sweet potato, sliced and "toasted" or grilled 1/2 avocado, sliced, smashed or guacamole

Note: One serving = 3 eggs for females; 4 eggs for males

Method: Cook the eggs and sweet potato as desired Assemble the ingredients, add ground pepper, chilli flakes or smoked paprika to taste.

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PAN FRIED SEA BASS

Ingredients:

Sea bass fillet (equivalent to size and thickness of palm) 1 tsp olive oil 1 sprig fresh mint, stalks removed, chopped 1 handful edamame, pea and broad bean mix, cooked OR 1 handful SPR greens 1/2 lemon, squeezed Ground black pepper to taste

Method:

Heat the olive oil in a non stick frying pan, add the sea bass and fry on both sides until lightly browned and cooked through. Serve with the bean and mint mix. Squeeze the lemon over the fish and vegetables, and add ground black pepper to taste.

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OSTRICH KEBABS.

Ingredients:

Ostrich /Beef cubes red onions peppers (green, yellow and red if you want) salt and pepper olive oil / Avocado oil lemon juice

Marinate Sauce:

tomato purée red/white wine salt and pepper olive oil 3 gloves of garlic hot/mild pepper Jews

Blend all the sauce ingredients together , then pour it all over the kebabs , put them in the

refrigerator when you are done for 10minutes so the marinate can settle in. Take them out and then fry the kebabs 5 min on each side before you put it in the oven for 15-

20min Or you can Braai them if you want ,Then serve with your favourite salad or veggies!!!

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MINI OMELETS:

Ingredients:

7 eggs 2 tablespoons cream Salt and pepper 2 cans Tuna in brine/ lean bacon/chicken/ham Veggies of your choice Cheddar cheese

Method:

Preheat oven to 180 degrees and spray muffin pan with vegetable spray. Whisk 7 eggs, 2 tablespoons milk or cream, salt and pepper together until smooth. Divide Tuna and vegetables evenly into each well in the prepared muffin pans. Pour enough egg mixture in each to fill to the top to and garnish with a pinch of cheese. Bake for 15-20 minutes. Remove from oven and let them cool slightly in pan for 5 minutes before removing to a wire rack.

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SPINACH AND COURGETTE PIE

Ingredients

Canned Tomatoes 30 ml (2 Tbsp) olive oil 250g rosa or cherry tomatoes - sliced in half salt and black pepper - to taste 30 ml (2 Tbsp.) balsamic vinegar 5 ml (1 tsp) sugar or honey

Filling

30 ml (2 Tbsp.) olive oil

1-2 garlic cloves - finely chopped

1 medium onion - finely diced

200g (3-4) courgettes (baby marrows) - coarsely grated

1 bunch fresh spinach - centre stalk removed and finely shredded

2 spring onions - diced

zest of 1 lemon

pinch of freshly ground nutmeg

10 ml (2 tsp) fresh thyme - or 5 ml (1 tsp) dried

250g ricotta or cottage cheese

80g (1 round) feta cheese

60 ml (1/4 cup) grana Padano or Parmesan cheese

3 eggs

Method

Preheat the oven to 200º C.

Line a small baking sheet with baking paper or foil and oil or spray with non-stick

cooking spray.

Spread the tomatoes out onto the tray and drizzle with the olive oil and

balsamic vinegar. Season with salt, pepper and sugar.

Roast for 35-40 minutes until all the liquid has evaporated and the tomatoes are sticky.

Set aside while you get on with the spinach filling.

Spinach and Courgette Filling -

Heat the olive oil in a pan and sauté the onion and garlic for several minutes.

Add the courgettes, spinach and spring onions to the pan.

Cook until wilted down.

Season with salt, black pepper, lemon zest, nutmeg and thyme.

Set aside to cool for several minutes.

Preheat the oven to 200º C.

Grease a 25 x 15 cm baking dish.

Crumble the ricotta and feta into the spinach mixture.

Add the grana Padano/Parmesan and eggs.

Stir to combine.

Try to keep some of the ricotta and feta whole as it creates little pockets of

creaminess when baked.

Top with the candied tomatoes, cut side facing upwards. Bake for about 30-35 minutes, until the top is just starting to colour. Serve hot or at room temperature with a salad.

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HEALTHY SWEET POTATO NACHOS

Ingredients

1 Tbsp coconut oil (melted) or avocado, or olive oil 1/2 Tbsps smoked paprika 1 tsp garlic powder sea salt and pepper to taste 3 medium sized sweet potatoes, washed and sliced into 1/4 inch slices ½ cup frozen corn kernels (or use fresh corn on the cob, seasoned and roasted in the oven at 425f for 12 minutes) 3 green onion, finely sliced 1 avocado, diced 1/2 cup cherry tomatoes, halved jalapenos to taste (pickled or fresh), sliced 1 lime, juiced fresh cilantro to garnish

Instructions

Preheat oven to 350 f. In a small bowl, whisk the oil paprika, garlic powder salt and pepper together until well combined. Pour it over the sweet potato slices and toss until well coated. Layer the sweet potato slices on two baking trays. Bake for 20 minutes. Using tongs, carefully turn the wedges over and bake for another 15 minutes. Once the sweet potatoes are roasted, arrange them evenly on a platter. Top them with jalapenos, avocado, corn, tomatoes, spring onion and cilantro. Squeeze lime juice and season with salt and pepper if desired.

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TUNA CAKES

Ingredients

4 Tins tuna 3 eggs 1 red onion Clove garlic Tub of ricotta 3 sweet potatoes Coriander

Instructions

Precook potatoes Mix all ingredients together Pat into patties Use non-stick Pan Grill or fry Grill 10 to 15 min

Garnish Serve with yummy salad or veggies

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CHICKEN SATAY SALAD

PREP: 15 MINS COOK: 5 MINS - 10 MINS plus at least 1 hr marinating EASY SERVES 2 Marinate chicken breasts, then drizzle with a punchy peanut satay sauce for a no-fuss, midweek meal that's high in protein and big on flavour

Ingredients

1 tbsp tamari (gluten free soy sauce) 1 tsp medium curry powder ¼ tsp ground cumin 1 garlic clove, finely grated 1 tsp clear honey 2 skinless chicken breast fillet (or use turkey breast) 1 tbsp crunchy peanut butter (choose a sugar-free version with no palm oil, if possible) 1 tbsp sweet chilli sauce 1 tbsp lime juice a little sunflower oil - for wiping the pan 2 Little Gem lettuce hearts, cut into wedges ¼ cucumber, halved and sliced 1 banana shallot, halved and thinly sliced generous handful coriander, chopped seeds from ½ pomegranate

Method

Pour the tamari into a large dish and stir in the curry powder, cumin, garlic and honey. Mix well. Slice the chicken breasts in half horizontally to make 4 fillets in total, then add to the marinade and mix well to coat. Set aside in the fridge for at least 1 hr, or overnight, to allow the flavours to penetrate the chicken.

Meanwhile, mix the peanut butter with the chilli sauce, lime juice, and 1 tbsp water to make a spoonable sauce. When ready to cook the chicken, wipe a large non-stick frying pan with a little oil. Add the chicken and cook, covered with a lid, for 5-6 mins on a medium heat, turning the fillets over for the last min, until cooked but still moist. Set aside, covered, to rest for a few mins. While the chicken rests, toss the lettuce wedges with the cucumber, shallot, coriander and pomegranate, and pile onto plates. Spoon over a little sauce. Slice the chicken, pile on top of the salad and spoon over the remaining sauce. Eat while the chicken is still warm.

EXERCISE PROGRAM

DAY 1: CARDIO AND ABS – REPEAT 3 TIMES

1 Minute high knees

1-minute jumping jacks

1 minute jog on the spot

Rest – 1 minute

1-minute plank

30 seconds’ mountain climbers

30 x crunches

30 x alternate heel touches

15 x leg pull-in knee up 20 x flutter kicks

1-minute plank

DAY 2: ARMS - REPEAT 3 TIMES

30 seconds Arm circles

15 X Push ups (on knees)

15 x lay down push ups (on knees)

15 x triceps dips

15 x Dumbbell squat & press

15 x Burpees

DAY 3: LEGS – REPEAT 3 TIMES

1 Minute Jumping Jacks

1-minute High knees

20 x Normal stance squats

10 x stationary lunges each leg (If you have weights please use)

20 x Sumo squats

15 x donkey kicks each leg

DAY 4: FULL BODY WORKOUT – REPEAT 3 TIMES

10 X Burpees

20 X Toe touches

20 X Squats

15 X Push ups

25 X Mountain climbers each side

15 x straight leg sit ups

10 x lunges each side

15 times triceps dips

DAY 5: REST DAY OR ACTIVE CARDIO

(Choose one of the following)

• 20 Minute walk • 20-minute jog • 20-minute cycling • Repeat day 1 • Rest

TIPS:

• Complete this workout program for 4 weeks’ minimum. After 4 weeks

increase the intensity. • Remember to stay hydrated during your workout • Never skip a Monday • If you are unsure of any of the workouts don’t hesitate to ask me

GO AT YOUR PACE – IT’S YOUR WORKOUT