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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


Liezl Jayne - 3 Day Eating Plan 2
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 3


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.

Liezl Jayne - 3 Day Eating Plan 4


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 5


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 6


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 5


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.

Liezl Jayne - 3 Day Eating Plan 8


DAY 01

Breakfast Creamy oatmeal with banana slices 1/2 cup dry rolled oats
& raw walnuts. 1-2 cups water
1 teaspoon coconut oil (flat)
Bring the oats and water to a boil pinch cinnamon
on the stove, then simmer for 10- 1 teaspoon xylitol (optional)
15 minutes. Stir in the cinnamon, 1 medium banana
coconut oil & xylitol. Serve with 8 raw walnut halves
banana and walnuts.

Lunch Egg and avocado salad. 2 boiled eggs


1/3 avocado
Boil the eggs and serve with fresh 1/2 cup bell pepper slices
salad & avocado slices. Add fresh 1 cup cherry tomatoes
lemon juice, sea salt and cracked 1 cup cucumber slices
pepper to taste. 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 140g salmon (or trout)
potato fries & veggies. 1 medium sweet potato
1 teaspoon cooking oil
The full recipes for the grilled fresh lemon juice
salmon & the baked sweet potato sea salt & cracked pepper
zucchini, broccoli & carrots
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)

The Beautiful Body Guide - 10 Day Kickstarter Plan 10


1/2 teaspoon oil. Season with sea salt &
Healthy Sweet Potato Fries cracked black pepper. Bake in the oven for
20-40 minutes (or as needed), checking every
Ingredients: ( s e r ve s 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

The Beautiful Body Guide - 10


TheDay
Point
Kickstarter
System Plan 12
DAY 02

Breakfast Blueberry smoothie & raw almonds. 1 cup blueberries


1 medium banana
Blend the blueberries, banana, 1/3 avocado
avocado, water, cinnamon and ice 1 cup water
together until smooth. 1/8 teaspoon cinnamon
Serve chilled, drink and enjoy with ice to taste
raw almonds on the side!
14 raw almonds

Lunch Brown rice, walnut & olive salad. 1/2 cup cooked brown rice
8 raw walnut halves
Serve the pre-cooked rice with fresh 10 black olives
salad, black olives and raw walnuts. 1 cup sliced button mushrooms
Drizzle with 1 tsp olive oil, then add 1 cup sliced cucumber
fresh lemon juice, sea salt & cracked handful baby spinach
pepper to taste. 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 100g chicken breast (skinless)
curry. 1 medium sweet potato
1/2 cup chopped cherry tomatoes
The full recipe for the healthy 1/8 or 1/4 onion
chicken and sweet potato curry is 1 Tbs fresh cilantro (or 1 tsp dried)
1 Tbs pure tomato paste
included on the next page.
1 teaspoon cooking oil
fresh lemon juice
spices (see full recipe)
sea salt & cracked pepper
1/2 cup cooked basmati rice

The Beautiful Body Guide - The Point System 13


Chicken & Sweet
Potato Curry
Ingredients: ( s e r ve s 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)

calorie breakdown per meal


To serve:
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

Liezl Jayne - 3 Day Eating Plan 14


Liezl Jayne - 3 Day Eating Plan 15
DAY 03

Breakfast Poached eggs on wholegrain toast. 2 eggs (poached or boiled)


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

Lunch Roasted beetroot, feta & pumpkin 1 medium beetroot (roasted in foil)
seed salad. 40g feta cheese
2 Tablespoons pumpkin seeds
The full recipe for the roasted 1 stick celery
beetroot, feta and pumpkin seed 1 cup sliced button mushrooms
salad is included on the next page. handful baby spinach
1 teaspoon olive oil
1 teaspoon pure balsamic vinegar
squeeze fresh lemon juice
sea salt & cracked pepper

Snack Yogurt with banana slices and 2/3 cup plain yogurt (full cream)
berries. 1/2 to 1 cup berries
1/2 medium banana
Serve plain, full cream yogurt with
fresh banana slices and berries.
Sprinkle with cinnamon (optional).

Dinner Chickpea and brown rice stir fry. 1/3 cup cooked chickpeas
1/2 cup cooked brown rice
Saute the chopped onion in a pan 50g eggplant
with the oil until caramelized. Chop 1 cup sliced zucchini
the vegetables and add to the pan 1 cup sliced mushrooms
1/8 to 1/4 onion
with the fresh lemon juice, parsley,
2 Tablespoons fresh parsley
sea salt and cracked pepper.
1 teaspoon cooking oil
Add the pre-cooked chickpeas and fresh lemon juice
brown rice to the pan. sea salt & cracked pepper
Serve fresh & enjoy!
Liezl Jayne - 3 Day Eating Plan 18
Roast Beetroot, Feta
& Pumpkin Seed Salad
Ingredients: ( s e r ve s 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
M e a l t o t a l : roughly 350 calories
1 teaspoon olive oil
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 19


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, plant-
based, 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 20


Liezl Jayne - 3 Day Eating Plan 21
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 that I wanted despite my
efforts, I decided to just figure it out I wanted to have a well balanced and
for myself. healthy, yet effective approach to
weight-loss. I wanted to get results
Having previously spent a lot of time and from my actions, and I wanted to
money on sessions with various personal help other women to get results too.
trainers, dieticians and nutritionists - and
trying almost every fad diet out there - without As I was studying weight-loss, I
seeing any results, I was completely frustrated began to identify some key steps
about the state of my body. that helped me to lose weight and
transform by own body - and so I
I have realized that the main reason none began to share these steps with other
of these coaches had been able to help me women, who started to see dramatic
was because they hadn’t been through it transformations of their own.
themselves. Most of them had never struggled
with their own weight and so they didn’t really So many women struggle to lose weight,
understand what it was like - and so I made a shape up and get the body that they have
decision to just figure it out for myself. That always dreamed of having. And often, it’s
was when I decided to study nutrition, health, just because they are making a few small
fitness and weight-loss myself. mistakes that can easily be corrected.

After becoming a certified nutritional therapist, An effective, healthy approach to weight-


I spent any available time researching health, loss may not be rocket science - BUT there
nutrition, weight-loss and exercise to find the is SO much bad advice and information out

Liezl Jayne - 3 Day Eating Plan 22


Liezl Jayne - 3 Day Eating Plan 23
there that is being shared with women I want you to achieve the results that you
every single day. It can feel completely desire, and I want achieving your body
overwhelming trying to sift to through goals to be easy for you.
of the information about weight-loss
that is out there, and to try to figure out
what is the truth.
I want you to achieve the
results that you desire, and
The reason that I can help you to
I want achieving your body
achieve your body goals is not because
goals to be easy for you.
I am super brilliant or super smart - it’s
because I have been through a similar
journey to yours.
And that’s why I created The Beautiful
The reason that I can help you to Body Guide - to bring everything that I
achieve your body goals is not have learned on my journey about shaping
because I am super brilliant or super up, losing weight and achieving body
smart - it’s because I have been goals together in any easy to use, easy to
through a similar journey to yours. understand, balanced, effective, healthy,
sustainable, result-oriented way.
I have spent a lot of time studying and
researching the topics of health, nutrition, I have a passion for helping women to
exercise and weight-loss to find methods achieve their most beautiful bodies
that bring the results that we as women through a healthy and sustainable
want - to achieve our most beautiful body. lifestyle.
I have tried many approaches to
achieving my own personal body goals I believe in helping women to get the results
and have failed more times than I can that they have always wanted, and I believe
count. But after trying every approach in promoting methods that are balanced,
out there, I was finally able to achieve safe and effective.
success by following a few basic steps. I
was finally able to lose more than 30 lbs, I truly believe that EVERY women CAN
and completely transform the shape of achieve her most beautiful body!
my body.

Liezl Jayne - 3 Day Eating Plan 24


A little bit about

Hey I’m Liezl Jayne. for themselves. I love to share the healthy
I’m the author of The Beautiful Body Guide recipes that I create on my blog so that other
and the blogger at www.liezljayne.com people can enjoy them too. I believe that
healthy food can taste absolutely amazing,
I’m a South African who enjoys being and I believe that when you know how to
outdoors in the sunshine, exploring big cities, make healthy food taste delicious then you
painting, sketching, photography, singing, don’t feel like you are depriving yourself.
song-writing and acting! I also love cooking,
baking and creating healthy recipes in the
For even more healthy recipes
kitchen, as well as fitness and blogging. I am
and health, fitness & lifestyle
very passionate about health and nutrition
tips you can visit my blog at
(because I have been through a long health
www.liezljayne.com
and weight journey myself), and I love to help
other women create healthier & happier lives

Liezl Jayne - 3 Day Eating Plan 25


Liezl Jayne - 3 Day Eating Plan 28
I would love to see your amazing results and
transformation!
How to stay in touch:
Instagram: www.instagram.com/liezljayne
Please tag me in your photos via social media
Facebook: www.facebook.com/liezljayne.blog
@liezljayne - use the hashtags #liezljayne
and #beautifulbodymovement on Instagram, Twitter: www.twitter.com/liezljayne
Twitter and Facebook
Youtube: www.youtube.com/liezljayne

You can also email your progress photos to Pinterest: www.pinterest.com/liezljayne


me at mail@liezljayne.com
Spotify: open.spotify.com/user/liezljayne

Vine: vine.co/liezljayne
Thankyou! Tumblr: www.liezljayne.tumblr.com

I hope that you’ve enjoyed following this Blog: www.liezljayne.com


healthy 3 day eating plan and the healthy
Guides: www.liezljayne.com/guides
recipes included. For even more healthy
recipes and health, weight-loss & fitness tips
you can visit my blog at www.liezljayne.com

Be sure to stay in touch, I update my blog


and social media every week. So stay tuned
for even more healthy recipes and health &
fitness tips! Liezl Jayne xo

Be a part of the #beautifulbodymovement

Liezl Jayne - 3 Day Eating Plan 29


Terms of use for Liezl Jayne products your workout immediately and seek the medical advice of your GP,
health practitioner or doctor.
This book and eating plan is only intended to provide recommendations,
it is not intended as a medical manual. The information shared The guidelines, recipes and eating plans shared and distributed by Liezl
throughout this book is only designed to help you make more informed Jayne (Pty) Ltd and Liezl Jayne Strydom have not been formulated to
decisions about your health. suit any nutrient deficiencies, intolerances, allergies or any other food
related health problems. If you are an individual with such problems
Please note that changes in health, fitness, weight-loss, body image, please seek the help of a doctor, GP or health professional.
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(Pty) Ltd and Liezl Jayne Strydom do not guarantee results or benefits for general health improvement and to promote healthy eating, healthy
of any kind. exercise and healthy lifestyle habits. The information shared and
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It is required by law that all businesses identify what a “typical” result intended as medical advice, and should not be used to diagnose, treat,
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Please note that the information, eating plans, recipes and exercises
found in this book are not meant to cure any specific disease or health Any and all content and information shared and distributed by Liezl
problem, or fix any ailment or problem of any kind. Jayne (Pty) Ltd and Liezl Jayne Strydom is not written to promote poor
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It is always advised to consult your medical practitioner before trying
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The workouts, training plans, fitness tips and exercises shared and The information is subject to professional differences of opinion,
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The Beautiful
Liezl Jayne - 3Body
Day Guide
Eating -Plan
TheDay
10 Point
Kickstarter
System Plan 30
Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is not liable for any guidance, tips, recipes, eating plans, exercises or workout plans within
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If at any point you feel faint, dizzy, sick or suffer from any kind of
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The Beautiful Body Guide - The Point System 31