The Beautiful Body Guide

14 day eating plan

regular eating plan
 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.

The Beautiful Body Guide - The Point System 02

Making the decision to follow a healthy diet or it is also important to make sure that you are
a healthier lifestyle is a very personal decision eating a balanced diet that contains healthy
- one that must be made by yourself. Every fats, whole carbs and good sources of protein.
person has the right improve the state of It is always a good idea to focus on eating
their health and the way that they feel about whole foods (instead of processed foods) such
themselves, by following a healthier way of as whole grains, fresh vegetables, leafy greens,
eating. fresh fruit, legumes, nuts and seeds.

Some people make the decision to follow a Keep in mind that just because something
healthier diet to improve the way that they feel is marketed as a weight-loss product does
about themselves physically, emotionally or not necessarily make it healthy or good for
even mentally - and other people may decide us. For example, I can follow a weight-loss
to pursue a healthier lifestyle for personal diet but still eat lots of processed foods such
health reasons, or even for spiritual, religious as white flours, diet junk food, diet sodas,
or other reasons. low-fat pastries and sugar-free candy (all of
which can be aimed at weight-loss). While
Whatever your reason is - the reason that following a healthy diet or a weight-loss diet,
you want to pursue a healthier lifestyle - you it is important to focus on eating foods that
have the right to create this life for yourself. are in their whole, unprocessed forms (whole
Creating a healthier life for yourself may grains, legumes, fresh vegetables, fresh fruits,
include eating healthy foods, exercising raw nuts, seeds, eggs, lean meats and fish).
regularly, getting enough sleep and drinking
enough water. However, when you make a If you are trying to lose weight while following
decision to follow a new way of eating (even a healthier diet you must be mindful of calorie
a healthier one), it is important to make sure consumption (like with any diet) because even
that your body is getting all of the important foods such as legumes, nuts, seeds, oils, meats,
nutrients that it needs.  dairy and grains can still be high calorically.

While following a healthy diet (especially one

that is designed for weight-loss and toning),

The Beautiful Body Guide - The Point System 03

 Why this
eating plan?
This eating plan has been specifically designed and whole carbs are all essential for weight-loss,
as a weight-loss tool for women. It has also been body toning and long term good health.
created to act as an example of what everyday
healthy eating can look like. It is never a good idea to follow a diet that
promotes excluding any of the main food
When you decide to follow any new way of groups. It is also never a good idea to follow
eating, it is very important to make sure that any kind of starvation diet that promises quick
you are getting all of the nutrients that your fixes to lose weight - our bodies need food and
body requires - especially if you are trying to calories every day to perform normal everyday
lose weight. This eating plan acts as a guide, functions (to keep the heart, brain and other
to help you make sure that you are getting all organs functioning properly).
of the vital nutrients that your body needs
on a daily basis. This eating plan will help you to create a varied
and well balanced diet that can offer delicious,
This eating plan has been carefully planned, healthy meals - meals that taste good, make you
but is also flexible, and is here to help you feel good and that will help you to lose weight in
to achieve your health, weight-loss and body a healthy, sustainable way.
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

The Beautiful Body Guide - The Point System 04

The Beautiful Body Guide - The Point System 05
15
 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 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.

Friendly 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.

The Beautiful Body Guide - 10

TheDay
Point
Kickstarter
System Plan 06
The Beautiful Body Guide - The Point System 07
 The Beautiful Body Guide

The point system

Healthy eating made easy

The Beautiful Body Guide - The Point System 09


What is The Point System?
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 Beautiful Body Guide - The Point System
THE POINT SYSTEM
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:
10
 THE POINT SYSTEM

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

Veg & 2 2 2 2 2 2 2 2
greens

Fruit & 1 1 1 1 1 2 2 2
berries

Grains & 1 2 2 3 3 3 3 4
starch

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 11 12 13 14 15 16 17 18
points:

Calories per point

Food group Servings 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

The Beautiful Body Guide - The Point System 11

 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.

The Beautiful Body Guide - The Point System 12

 THE POINT SYSTEM

How many points should

I be using?
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

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

Veg & 2 2 2 2 2 2 2 2
greens

Fruit & 1 1 1 1 1 2 2 2
berries

Grains & 1 2 2 3 3 3 3 4
starch

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 11 12 13 14 15 16 17 18
points:
 THE POINT SYSTEM

Food group Servings per point Calories 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

The Beautiful Body Guide - The Point System 14

 THE POINT SYSTEM

more Grains
Dairy && alternatives
starch
Food item Serving size

Potato 2/3 medium

Sweet potato 1 medium
Quinoa 1/2 cup cooked
Rolled oats (cooked) 1/2 cup cooked
Rolled oats (dry) 1/3 cup dry
Steel cut oats 3/4 cup cooked
Wild rice 3/4 cup cooked
Brown rice 1/2 cup cooked
White rice 1/2 cup cooked
Bulgar 3/4 cup cooked
Buckwheat 3/4 cup cooked
Millet 1/2 cup cooked
Gluten-free bread 1 slice average
100% Rye bread 1 slice average
Wholegrain bread 1 slice average
Wheat bread 1 slice average
Brown rice pasta 1/2 cup cooked
Gluten-free pasta 1/2 cup cooked
Wholegrain pasta 1/2 cup cooked
Wheat pasta 1/2 cup cooked
Corn on-the-cob 1 medium
Corn off-the-cob 3/4 cup cooked
Air popped popcorn 3 cups
Oil popped popcorn 2 cups
Un popped popcorn 1/8 cup
Corn tortilla 1 6-inch tortilla
Wheat tortilla 1 6 inch tortilla
Corn taco shell (baked not fried) 1 taco shell

1 serving = 1 point

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 THE POINT SYSTEM

Vegetables & leafy greens

Food item Serving size

Pumpkin 1 Cup diced

Zucchini 150G or 1 + 1/2 cups sliced
Cucumber 2 Cups sliced
Broccoli 100G
Cauliflower 100G
Butternut squash 1/2 Cup diced
Carrot 1 M or 1/2 cup chopped
Parsnip 1/3 Cup chopped
Green peas 1/4 Cup
Gem squash 1/2
Spaghetti squash 100G or 1 cup
Button mushroom 150G or 2 cups sliced
Portobello mushroom 150G or 1 + 1/2 cups sliced
Asparagus 10 Spears or 150g
Tomato 1 + 1/2
Cherry tomato 1 Cup
Bell pepper 100G
Onion 1/2 Cup
Eggplant 100G
Beetroot 1 M or 1/2 cup
Brussel sprout 80G
Kale 1 Cup shredded
Leafy greens:
Romaine Free
Spinach Free
Arugula/ rocket Free
Butter lettuce Free
Bok choy/ pak choi Free

3 vegetable servings = 1 point

 THE POINT SYSTEM

please note
Serving 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.

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 THE POINT SYSTEM

Protein: plant-based
Food item Serving size

Nuts & seeds:

Almonds 14
Cashew nuts 11
Peanuts 17
Macadamia nuts 5
Brazil nuts 3
Pistachio nuts 25
Pine nuts 5 tsp (1 + 1/2 Tbs)
Walnut halves 8
Pecan halves 10
Hazelnuts 11
Almond butter 1 Tbs
Cashew butter 1 Tbs
Macadamia butter 1 Tbs
Peanut butter 1 Tbs
Tahini 1 Tbs

Pumpkin seeds 5 tsp (1 + 1/2 Tbs)

Sunflower seeds 2 Tbs
Chia seeds 5 tsp (1 + 1/2 Tbs)
Flax seeds 2 Tbs
Sesame seeds 2 Tbs
Hemp seeds 5 tsp (1 + 1/2 Tbs)

Legumes:
Chickpea’s 1/3 cup cooked
Black beans 1/2 cup cooked
Butter/ lima beans 1/2 cup cooked

1 serving = 1 point

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 THE POINT SYSTEM

Food item Serving size

Lentils 1/3 cup cooked

Kidney beans 1/2 cup cooked
Soy beans 1/3 cup cooked
Hummus 1/4 cup

Tofu (regular) 120g

Tofu (firm) 70g
Tofu (soft/ silken) 150g
Tofu (salted) 90g
Tofu (fried) 35g

Soy cheese 60g

Cashew nut cheese 40g
Coconut yoghurt (plain and unsweetened) 1 cup
Coconut yoghurt (flavoured) 1/2 cup
Soy yoghurt 1/2 cup
Almond milk 1 + 2/3 cup
Cashew nut milk 1 + 2/3 cup
Coconut milk (light) 2/3 cup
Coconut milk (full fat) 1/6 cup
Soy milk (non fat) 1 + 1/3 cup
Soy milk (regular) 1 + 1/4 cup

1 serving = 1 point

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 THE POINT SYSTEM

Protein: animal-based
Food item Serving size

Fish & seafood:

Hake 110G
Cod 120G
Tuna (canned in water) 80G drained
Tuna (fillet - bluefin) 55G
Tuna (fillet - yellowfin) 100G
Tuna (fillet - skipjack) 100G
Salmon (fillet) 70G
Salmon (smoked) 80G
Snoek 80G
Haddock 110G
Sole 80G
Herring (atlantic) 60G
Herring (pacific) 50G
Sardines (in oil) 50G
Prawns 100G
Shrimp 100G
Lobster 110G
Calamari 60G
Pollack 100G
Crab meat 100G
Clams 70G
Mussels 70G
Oysters 70G

Poultry (no skin):

Chicken breast 58G (1 x 2 oz)
Chicken breast (roasted) 50G

1 serving = 1 point

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 THE POINT SYSTEM

more Protein: animal-based

Food item Serving size

Chicken (thigh meat) 45g

Chicken drumstick 1/2 drumstick
Chicken wing 2/3 wing
Chicken sausage 50g
Turkey breast 60g (1 x 2 oz)
Turkey breast (roasted) 50g
Turkey leg 50g
Turkey sausage 50g
Duck 25g
Ostrich meat 70g
Ostrich (ground) 60g

Meat (trimmed fat):

Beef meat 0g
Beef steak 60g
Beef ground (lean) 30g
Beef patty (lean) 30g
Beef biltong/jerky 40g
Beef sausage 30g
Beef droewors 30g
Lamb leg (roasted) 40g
Lamb chop 30g meat
Lamb loin 30g
Lamb shoulder 40g
Venison 100g
Venison biltong/jerky 40g
Pork chop 50g meat
Pork loin 50g

1 serving = 1 point

The Beautiful Body Guide - The Point System 21

 THE POINT SYSTEM

more Protein: animal-based

Food item Serving size

Pork sausage 30g

Beef & pork sausage 30g
Ham 60g (2 0z)

Eggs (large) 1 large egg

Cream cheese 30g

Cream cheese (low fat) 50g
Feta cheese 40g
Cheddar cheese 25g
Gouda cheese 25g
Camembert 30g
Cottage cheese (nonfat) 130g
Cottage cheese (low fat) 120g
Cottage cheese 100g
Parmeson 25g
Swiss cheese 30g
Goats cheese 40g

1 serving = 1 point

The Beautiful Body Guide - The Point System 22

 THE POINT SYSTEM

Healthy fats
Food item Serving size

Olive oil 2 + 1/2 tsp

Coconut oil 2 + 1/2 tsp
Macadamia nut oil 2 + 1/2 tsp
Flax seed oil 2 + 1/2 tsp
Avocado 1/3
Olives 90g (20 olives)
Fresh coconut meat 1/3 cup
Coconut flakes (unsweetened) 1/4 cup
Desiccated coconut (unsweetened) 2 + 1/2 Tablespoons
Dairy butter 1 Tablespoon

Nuts & seeds:

Almonds 14
Cashew nuts 11
Peanuts 17
Macadamia nuts 5
Brazil nuts 3
Pistachio nuts 25
Pine nuts 5 tsp (1 + 1/2 Tbs)
Walnut halves 8
Pecan halves 10
Hazelnuts 11

Almond butter 1 Tbs

Cashew butter 1 Tbs
Macadamia butter 1 Tbs
Peanut butter 1 Tbs
Tahini 1 Tbs

1 serving = 1 point

The Beautiful Body Guide - The Point System 23

 THE POINT SYSTEM

more healthy fats

Food item Serving size

Pumpkin seeds 5 tsp (1 + 1/2 Tbs)

Sunflower seeds 2 Tbs
Chia seeds 5 tsp (1 + 1/2 Tbs)
Flax seeds 2 Tbs
Sesame seeds 2 Tbs
Hemp seeds 5 tsp (1 + 1/2 Tbs)

Coconut yoghurt (plain and unsweetened) 1 cup

Coconut yoghurt (flavoured) 1/2 cup

1 serving = 1 point

The Beautiful Body Guide - The Point System 24

 THE POINT SYSTEM

Fruit & berries

Food item Serving size

Banana 1/2 fruit

Apple 3/4 fruit
Orange 3/4 fruit
Naartjie 1 fruit
Clementine 1 fruit
Grapefruit 1/2 fruit
Blood orange 2/3 fruit
Pear 1/2 fruit
Peach 2/3 fruit
Plum 1 + 1/2 fruit
Mango 1/4 fruit or 1/2 cup
Papaya 3/4 cup
Watermelon 1 cup
Fresh medjool date 1 fruit
Blueberries 2/3 cup
Raspberries 3/4 cup
Blackberries 3/4 cup
Strawberries 1 cup sliced
Grapes 3/4 cup
Raisins 1/8 cup
Pineapple 2/3 cup chunks
Granadilla 2 or 3 fruit
Goji berries 1 Tbs
Cantaloupe melon 3/4 cup
Green melon 1/2 cup
Guava 1 fruit
Fig 1 fruit

2 serving = 1 point

The Beautiful Body Guide - The Point System 25

 THE POINT SYSTEM

Dairy & alternatives

Food item Serving size

Dairy milk (full cream) 2/3 cup

Dairy milk (skim) 1 + 1/3 cups
Dairy milk (2%) 3/4 cup
Dairy milk (1%) 1 cup

Dairy yogurt (fat free) 3/4 cup

Dairy yogurt (full cream) 2/3 cup
Dairy yogurt (double cream) 1/2 cup

Dairy kefir (low fat) 1 cup

Dairy kefir (full fat) 2/3 cup

Dairy butter 1 Tablespoon

Almond milk 1 + 2/3 cup

Cashew nut milk 1 + 2/3 cup

Coconut milk (light) 2/3 cup

Coconut milk (full fat) 1/6 cup

Soy milk (non fat) 1 + 1/3 cup

Soy milk (regular) 1 + 1/4 cup

Cream cheese 30g

Cream cheese (low fat) 50g
Feta cheese 40g
Cheddar cheese 25g
Gouda cheese 25g

1 serving = 1 point

The Beautiful Body Guide - The Point System 26

 THE POINT SYSTEM

more Dairy & alternatives

Food item Serving size

Camembert 30g
Cottage cheese (nonfat) 130g
Cottage cheese (low fat) 120g
Cottage cheese 100g
Parmeson 25g
Swiss cheese 30g
Goats cheese 40g
Soy cheese 60g
Cashew nut cheese 40g

Coconut yoghurt (plain and unsweetened) 1 cup

Coconut yoghurt (flavoured) 1/2 cup
Soy yoghurt 1/2 cup

1 serving = 1 point

The Beautiful Body Guide - The Point System 27

The Beautiful Body Guide - The Point System 28
 1200 cALORIE DIET

14 day
eating plan
using The Point System

The Beautiful Body Guide - The Point System 29

 14 day eating plan
using The Point System
Food 1100 cal 1200 cal 1300 cal 1400 cal 1500 cal 1600 cal 1700 cal 1800 cal
group

Veg & 2 2 2 2 2 2 2 2
greens

Fruit & 1 1 1 1 1 2 2 2
berries

Grains & 1 2 2 3 3 3 3 4
starch

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 11 12 13 14 15 16 17 18
points:

Food group Servings per point Calories per point (average)

1 point = 3 serves 100 calories

Veg & greens

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

The Beautiful Body Guide - The Point System 30

DAY 01

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 3/4 cup blueberries - 1/2 point fruit
- 1/2 banana - 1/2 point fruit
- 14 raw almonds - 1 point protein
Total: 3 points

Lunch - 2 slices bread (100 cal each) - 2 points grains

- 1 tablespoon tahini - 1 point protein
- 1/3 avocado - 1 point fats
Total: 4 points

Snack - 1/4 cup hummus - 1 point protein

- 3 x veg - 1 point veg
Total: 2 points

Dinner - 1/2 cup quinoa (cooked) - 1 point grains

- 1/3 cup chickpeas (cooked) - 1 point protein
- 1/3 avocado - 1 point fats
- 3 x veg - 1 point veg
Total: 4 points

DAY 02

Breakfast - 1/3 cup rolled oats (dry) - 1 point grains

- 1 cup water (to cook)
- 1 cup sliced strawberries - 1/2 point fruit
- 1 teaspoon coconut oil - 1/2 point fats
- 1 tablespoon nut butter - 1 point protein
Total: 3 points

Lunch - 3 x veg - 1 point veg

- 80g tuna - 1 point protein
- 1 teaspoon olive oil - 1/2 point fats
- leafy greens (salad)
Total: 2 + 1/2 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1/2 banana - 1/2 point fruit
- 14 raw almonds - 1 point protein
Total: 2 points

Dinner - 1/2 cup quinoa (cooked) - 1 point grains

- 1/3 cup chickpeas (cooked) - 1 point protein
- 1/3 avocado - 1 point fats
- 3 x veg - 1 point veg
Total: 4 points

The Beautiful Body Guide - The Point System 31

DAY 03

Breakfast - 2 boiled eggs - 2 points protein

- 1 slice toast (100 cal) - 1 point grains
- 1/2 Tbs butter - 1/2 point fats
Total: 3 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 40g feta cheese - 1 point dairy
- 1/3 avocado - 1 point fats
- leafy greens (salad) Total: 3 points

Snack - 1 grapefruit - 1 point fruit

Total: 1 points

Dinner - 115 chicken breast (4 oz) - 2 points protein

- 3 x veg - 1 point veg
- 1 sweet potato - 1 point starch
- 1 teaspoon oil - 1/2 point fats

Total: 4 + 1/2 points

DAY 04

Breakfast - 1/2 grapefruit - 1/2 point fruit

- 3/4 orange - 1/2 point fruit
- 11 raw cashew nuts - 1 point protein
- 2/3 cup full cream yoghurt - 1 point dairy
Total: 3 points

Lunch - 1 corn tortilla (6-inch) - 1 point grains

- 1/3 avocado - 1 point fats
- 3 x veg - 1 point veg
- 25g cheddar cheese - 1 point protein
Total: 4 points

Snack - 3 cups air popped popcorn - 1 point grains

- 1/2 Tbs butter - 1/2 point fats

Total: 1 + 1/2 points

Dinner - 3 x veg - 1 point veg

- 120g beef fillet steak - 2 points protein
- 1 teaspoon oil - 1/2 point fats
Total: 3 + 1/2 points

The Beautiful Body Guide - The Point System 32

DAY 05

Breakfast - 1 boiled egg - 1 point protein

- 1 slice bread (100 cal) - 1 point grains
- 1/3 avocado - 1 point fats
Total: 3 points

Lunch - 1 slice bread (100 cal) - 1 point grains

- 1/4 cup hummus - 1 point protein
- 10 olives - 1/2 point fats
- 3 x veg - 1 point veg
Total: 3 + 1/2 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1 pear - 1 point fruit
Total: 2 points

Dinner - 115g turkey breast (4 oz) - 2 points protein

- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 3 + 1/2 points

DAY 06

Breakfast - 1/3 cup rolled oats (dry) -1 point grains

- 1 cup water (to cook)
- 2/3 cup full cream milk - 1 point dairy
- 1/8 cup raisins - 1/2 point fruit
- 1 tablespoon nut butter - 1 point protein
- 1 teaspoon coconut oil - 1/2 point fats
Total: 4 points

Lunch - 3 x veg - 1 point veg

- 1/3 cup chickpeas (cooked) - 1 point protein
- 1 teaspoon oil - 1/2 point fats
- leafy greens (salad or stir fry)
Total: 2 + 1/2 points

Snack - 1/2 banana - 1/2 point fruit

- 12 raw pistachio nuts - 1/2 point fats

Total: 1 points

Dinner - 200g venison or 140g ostrich - 2 points protein

- 1/2 cup brown rice (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points

The Beautiful Body Guide - The Point System 33

DAY 07

Breakfast - 1 slice toast (100 cal) - 1 point grains

- 1 tablespoon nut butter - 1 point fats
- 2/3 cup full cream milk - 1 point dairy
Total: 3 points

Lunch - 3 x veg - 1 point veg

- 2 boiled eggs - 2 point proteins
- 1 teaspoon oil - 1/2 point fats
- leafy greens (salad) Total: 3 + 1/2 points

Snack - 2/3 cup blueberries - 1/2 point fruit

- 3/4 cup papaya - 1/2 point fruit
Total: 1 points

Dinner - 200g prawns - 2 points protein

- 1/2 cup brown rice (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points

DAY 08

Breakfast - 1/2 pear - 1/2 point fruit

- 3/4 cup raspberries - 1/2 pint fruit
- 2/3 cup full cream yoghurt - 1 point dairy
- 14 raw almonds - 1 point protein
Total: 3 points

Lunch - 1/2 cup cooked quinoa - 1 point grains

- 1 + 1/2 Tbs pine nuts - 1 point protein
- 3 x veg - 1 point veg
- 1 tsp oil - 1/2 point fats
- leafy greens (salad or stir fry)
Total: 3 + 1/2 points

Snack - 1 slice toast (100 cal) - 1 point grains

- 1/3 avocado - 1 point fats
Total: 2 points

Dinner - 115 chicken breast (4 oz) - 2 points protein

- 3 x veg - 1 point veg
- 1 tsp oil - 1/2 point fats
Total: 3 + 1/2 points

The Beautiful Body Guide - The Point System 34

DAY 09

Breakfast - 1 boiled egg - 1 point protein

- 1 slice toast (100 cal) - 1 point grains
- 1/2 tablespoon butter - 1/2 point fats
Total: 2 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 80g smoked salmon - 1 point protein
- 1/3 avocado - 1 point fats
- leafy greens (salad)
Total: 3 points

Snack - 1 banana - 1 point fruit

- 1 Tbs nut butter - 1 point protein
Total: 2 points

Dinner - 1/2 cup black beans (cooked) - 1 point protein

- 1 corn tortilla (6-inch) - 1 point grains
- 3 x veg - 1 point veg
- 1 tsp oil - 1/2 point fats
Total: 3 + 1/2 points

DAY 10

Breakfast - 1/3 cup rolled oats (dry) - 1 point grains

- 1 cup water (to cook)
- 1 tsp coconut oil - 1/2 point fats
- 2 tablespoons sunflower seeds - 1 point protein
- 3/4 cup raspberries - 1/2 point fruit
Total: 3 points

Lunch - 1 slice bread (100 cal) - 1 point grains

- 1/2 tablespoon butter - 1/2 point fats
- 25g cheddar cheese - 1 point protein
- 3 x veg - 1 point veg
Total: 3 + 1/2 points

Snack - 14 raw almonds - 1 point protein

- 1/2 grapefruit - 1/2 point fruit
- 2/3 cup full cream yoghurt - 1 point dairy
Total: 2 + 1/2 points

Dinner - 110g hake or 120g cod - 1 point protein

- 3 x veg - 1 point veg
- 1/3 avocado - 1 point fats
Total: 3 points

The Beautiful Body Guide - The Point System 35

DAY 11

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 3/4 apple - 1/2 point fruit
- 1/2 banana - 1/2 point fruit
- 14 raw almonds - 1 point fats
Total: 3 points

Lunch - 1/2 cup brown rice (cooked) - 1 point grains

- 10 olives
- 8 raw walnut halves
- 3 x veg
- leafy greens (salad)
- 1/2 point fats
- 1 point protein
- 1 point veg
Total: 3 + 1/2 points

Snack - 1 slice toast - 1 point grains

- 30g cream cheese - 1 point protein
Total: 2 points

Dinner - 100g pork loin or 120g beef - 2 points protein

steak
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 3 + 1/2 points

DAY 12

Breakfast - 1 boiled egg - 1 point protein

- 1 slice bread (100 cal) - 1 point grains
- 1/2 tablespoon butter - 1/2 point fats
Total: 2 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 2 Tbs sunflower seeds - 1 point protein
- 1/3 avocado - 1 point fats
- leafy greens (salad)
Total: 3 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1 cup sliced strawberries - 1/2 point fruit
- 1 clementine - 1/2 point fruit
Total: 2 points

Dinner - 60g lean ground beef - 2 points protein

- 1/2 cup pasta (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points
DAY 13

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 1 banana - 1 point fruit
- 1 tsp coconut oil - 1/2 point fats
- 1/2 teaspoon cinnamon
- 1/4 - 1/2 cup water
(smoothie) Total: 2 + 1/2 points

Lunch - 1 corn tortilla (6-inch) - 1 point grains

- 1/2 cup black beans (cooked) - 1 point protein
- 3 x veg - 1 point veg
- 1 tsp oil) - 1/2 point fats
Total: 3 + 1/2 points

Snack - 14 raw almonds - 1 point protein

- 4 walnut halves - 1/2 point fats
Total: 1 + 1/2 points

Dinner - 1/2 cup cooked quinoa - 1 point grains

- 115g chicken breast (4 oz) - 2 points protein
- 1 tsp oil -1/2 point fats
- 3 x veg -1 point veg
Total: 4 + 1/2 points

DAY 14

Breakfast - 1/3 cup rolled oats (dry) - 1 point grains

- 1 cup water (to cook)
- 1 tsp coconut oil
- 2/3 cup blueberries
- 1 Tbs nut butter
- 1/2 point fats
- 1/2 point fruit
- 1 point protein
Total: 3 points

Lunch - 3 x veg - 1 point veg

- 80g tuna - 1 point protein
- 1 tsp oil - 1/2 point fats
- 1/3 avocado - 1 point fats
- leafy greens (salad) Total: 3 + 1/2 points

Snack - 1 boiled egg - 1 point protein

- 25g cheddar cheese - 1 point dairy
- 3/4 apple - 1/2 point fruit
Total: 2 + 1/2 points

Dinner - 1 corn tortilla (6-inch) - 1 point grains

- 1/4 cup hummus - 1 point protein
- 3 x veg - 1 point veg
Total: 3 points
 1400 cALORIE DIET

14 day
eating plan
using The Point System

The Beautiful Body Guide - The Point System 38

 14 day eating plan
using The Point System
Food 1100 cal 1200 cal 1300 cal 1400 cal 1500 cal 1600 cal 1700 cal 1800 cal
group

Veg & 2 2 2 2 2 2 2 2
greens

Fruit & 1 1 1 1 1 2 2 2
berries

Grains & 1 2 2 3 3 3 3 4
starch

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 11 12 13 14 15 16 17 18
points:

Food group Servings per point Calories per point (average)

1 point = 3 serves 100 calories

Veg & greens

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

The Beautiful Body Guide - The Point System 39

DAY 01

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 3/4 cup blueberries - 1/2 point fruit
- 1/2 banana - 1/2 point fruit
- 14 raw almonds - 1 point protein
Total: 3 points

Lunch - 2 slices bread (100 cal each) - 2 points grains

- 2 tablespoons tahini - 2 points protein
- 1/3 avocado - 1 point fats
Total: 5 points

Snack - 1/4 cup hummus - 1 point protein

- 3 x veg - 1 point veg
Total: 2 points

Dinner - 3 x veg - 1 point veg

- 110g hake or 120g cod - 1 point protein
- 1/2 cup brown rice (cooked) - 1 point grains
- 10 olives - 1/2 point fats
- 1 tsp oil - 1/2 point fats
Total: 4 points

DAY 02

Breakfast - 2/3 cup rolled oats (dry) - 2 points grains

- 2 cups water (to cook)
- 1 cup sliced strawberries - 1/2 point fruit
- 1 teaspoon coconut oil - 1/2 point fats
- 1 tablespoon nut butter - 1 point protein
Total: 4 points

Lunch - 3 x veg - 1 point veg

- 80g tuna - 1 point protein
- 1 teaspoon olive oil - 1/2 point fats
- leafy greens (salad)
Total: 2 + 1/2 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1/2 banana - 1/2 point fruit
- 14 raw almonds - 1 point protein
- 10 raw pecan halves - 1 point protein
Total: 3 + 1/2 points

Dinner - 1/2 cup quinoa (cooked) - 1 point grains

- 1/3 cup chickpeas (cooked) - 1 point protein
- 1/3 avocado - 1 point fats
- 3 x veg - 1 point veg
Total: 4 points
DAY 03

Breakfast - 2 boiled eggs - 2 points protein

- 2 slices toast (100 cal each) - 2 points grains
- 1/2 Tbs butter - 1/2 point fats
Total: 4 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 40g feta cheese - 1 point dairy
- 1/3 avocado - 1 point fats
- leafy greens (salad)
Total: 3 points

Snack - 1 grapefruit - 1 point fruit

- 11 raw cashew nuts - 1 point protein
Total: 2 points

Dinner - 115 chicken breast (4 oz) - 2 points protein

- 3 x veg - 1 point veg
- 1 sweet potato - 1 point starch
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points

DAY 04

Breakfast - 1/2 grapefruit - 1/2 point fruit

- 3/4 orange - 1/2 point fruit
- 11 raw cashew nuts - 1 point protein
- 2/3 cup full cream yoghurt - 1 point dairy
Total: 3 points

Lunch - 1 corn tortilla (6-inch) - 1 point grains

- 1/3 avocado - 1 point fats
- 3 x veg - 1 point veg
- 25g cheddar cheese - 1 point protein
Total: 4 points

Snack - 3 cups air popped popcorn - 1 point grains

- 1/2 Tbs butter - 1/2 point fats
- 14 raw almonds - 1 point protein
Total: 2 + 1/2 points

Dinner - 3 x veg - 1 point veg

- 1/2 cup quinoa (cooked) - 1 point grains
- 120g beef fillet steak - 2 points protein
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points

The Beautiful Body Guide - The Point System 41

DAY 05

Breakfast - 1 boiled egg - 1 point protein

- 1 slice bread (100 cal) - 1 point grains
- 1/3 avocado - 1 point fats
Total: 3 points

Lunch - 1 slice bread (100 cal) - 1 point grains

- 1/4 cup hummus - 1 point protein
- 10 olives - 1/2 point fats
- 3 x veg - 1 point veg
Total: 3 + 1/2 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1 pear - 1 point fruit
- 25 raw pistachio nuts - 1 point protein
Total: 3 points

Dinner - 115g turkey breast (4 oz) - 2 points protein

- 1/2 cup brown rice (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points

DAY 06

Breakfast - 2/3 cup rolled oats (dry) - 2 points grains

- 2 cups water (to cook)
- 2/3 cup full cream milk - 1 point dairy
- 1/4 cup raisins - 1 point fruit
- 1 tablespoon nut butter - 1 point protein
- 1 teaspoon coconut oil - 1/2 point fats
Total: 5 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 1/3 cup chickpeas (cooked) - 1 point protein
- 1 teaspoon oil - 1/2 point fats
- leafy greens (salad or stir fry)
Total: 2 + 1/2 points

Snack - 12 raw pistachio nuts - 1/2 point fats

- 14 raw almonds - 1 point protein
Total: 1 + 1/2 points

Dinner - 200g venison or 140g ostrich - 2 points protein

- 1/2 cup brown rice (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points
DAY 07
Breakfast - 1 slice toast (100 cal)
- 1 tablespoon nut butter
- 2/3 cup full cream milk
Lunch - 1 slice toast (100 cal)
- 3 x veg
- 2 boiled eggs
- 1 teaspoon oil
Snack - 2/3 cup blueberries
- 3/4 cup papaya
- 11 raw cashew nuts
Dinner - 200g prawns
- 1/2 cup brown rice (cooked)
- 3 x veg
- 1 teaspoon oil
DAY 08
Breakfast - 1/2 pear
- 3/4 cup raspberries
- 2/3 cup full cream yoghurt
- 14 raw almonds
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)
Snack - 1 slice toast (100 cal)
- 1/3 avocado
Dinner - 115g chicken breast (4 oz)
- 1/2 cup pasta (cooked)
- 3 x veg
- 1 tsp oil
The Beautiful Body Guide - The Point System
- 1 point grains
- 1 point fats
- 1 point dairy
Total: 3 points
- 1 point grains
- 1 point veg
- 2 point proteins
- 1/2 point fats
Total: 4 + 1/2 points
-1/2 point fruit
- 1/2 point fruit
- 1 point protein
Total: 2 points
- 2 points protein
- 1 point grains
- 1 point veg
- 1/2 point fats
Total: 4 + 1/2 points
- 1/2 point fruit
- 1/2 pint fruit
- 1 point dairy
- 1 point protein
Total: 3 points
- 1 point grains
- 1 point protein
- 1 point protein
- 1 point veg
- 1/2 point fats
Total: 4 + 1/2 points
- 1 point grains
- 1 point fats
Total: 2 points
- 2 points protein
- 1 point grains
- 1 point veg
- 1/2 point fats
Total: 4 + 1/2 points
43
DAY 09

Breakfast - 2 boiled eggs - 2 points protein

- 2 slices toast (100 cal each) - 2 points grains
- 1/2 tablespoon butter - 1/2 point fats
Total: 4 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 80g smoked salmon - 1 point protein
- 1/3 avocado - 1 point fats
- leafy greens (salad) Total: 3 points

Snack - 1 banana - 1 point fruit

- 1 Tbs nut butter - 1 point protein
Total: 2 points

Dinner - 1/2 cup black beans (cooked) - 1 point protein

- 1 corn tortilla (6-inch) - 1 point grains
- 3 x veg - 1 point veg
- 1 tsp oil - 1/2 point fats
Total: 3 + 1/2 points

DAY 10

Breakfast - 2/3 cup rolled oats (dry) - 2 points grains

- 2 cups water (to cook)
- 1 tsp coconut oil - 1/2 point fats
- 2 tablespoons sunflower seeds - 1 point protein
- 3/4 cup raspberries - 1/2 point fruit
Total: 4 points

Lunch - 1 slice bread (100 cal) - 1 point grains

- 1/2 tablespoon butter - 1/2 point fats
- 25g cheddar cheese - 1 point protein
- 3 x veg - 1 point veg
Total: 3 + 1/2 points

Snack - 14 raw almonds - 1 point protein

- 11 raw cashew nuts - 1 point protein
- 1/2 grapefruit - 1/2 point fruit
- 2/3 cup full cream yoghurt - 1 point dairy
Total: 3 + 1/2 points

Dinner - 110g hake or 120g cod - 1 point protein

- 3 x veg - 1 point veg
- 1/3 avocado - 1 point fats
Total: 3 points

The Beautiful Body Guide - The Point System 44

DAY 11

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 3/4 apple - 1/2 point fruit
- 1/2 banana - 1/2 point fruit
- 5 raw macadamia nuts - 1 point fats
- 14 raw almonds - 1 point protein
Total: 4 points

Lunch - 1/2 cup brown rice (cooked) - 1 point grains

- 10 olives - 1/2 point fats
- 8 raw walnut halves - 1 point protein
- 3 x veg - 1 point veg
- leafy greens (salad)
Total: 3 + 1/2 points

Snack - 1 slice toast (100 cal) - 1 point grains

- 30g cream cheese - 1 point protein
Total: 2 points

Dinner - 100g pork loin or 120g beef - 2 points protein

steak - 1 point veg
- 3 x veg - 1 point starch
- 1 sweet potato - 1/2 point fats
- 1 teaspoon oil
Total: 3 + 1/2 points

DAY 12

Breakfast - 2 boiled eggs - 2 points protein

- 2 slices bread (100 cal each) - 2 points grains
- 1/2 tablespoon butter - 1/2 point fats
Total: 4 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 2 Tbs sunflower seeds - 1 point protein
- 1/3 avocado - 1 point fats
- leafy greens (salad) Total: 3 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1 cup sliced strawberries - 1/2 point fruit
- 1 clementine - 1/2 point fruit
Total: 2 points

Dinner - 60g lean ground beef - 2 points protein

- 1/2 cup pasta (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points
DAY 13

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 1 banana
- 1 tsp coconut oil
- 1 Tbs nut butter
- 1/2 teaspoon cinnamon
- 1/4 - 1/2 cup water
(smoothie)
- 1 point fruit
- 1/2 point fats
- 1 point protein
Total: 3 + 1/2 points

Lunch - 1 corn tortilla (6-inch) - 1 point grains

- 1/2 cup black beans (cooked) - 1 point protein
- 3 x veg - 1 point veg
- 1 tsp oil - 1/2 point fats

Total: 3 + 1/2 points

Snack - 1 slice toast (100 cal) - 1 point grains

- 1 Tbs nut butter - 1 point protein
- 4 walnut halves - 1/2 point fats

Total: 2 + 1/2 points

Dinner - 1/2 cup cooked quinoa - 1 point grains

- 115g chicken breast (4 oz) - 2 points protein
- 1 tsp oil - 1/2 point fats
- 3 x veg - 1 point veg

Total: 4 + 1/2 points

The Beautiful Body Guide - The Point System 46

DAY 14

Breakfast - 2/3 cup rolled oats (dry) - 2 points grains

- 2 cups water (to cook)
- 1 tsp coconut oil - 1/2 point fats
- 2/3 cup blueberries - 1/2 point fruit
- 1 Tbs nut butter - 1 point protein

Total: 4 points

Lunch - 3 x veg - 1 point veg

- 80g tuna - 1 point protein
- 1 tsp oil - 1/2 point fats
- 1/3 avocado - 1 point fats
- leafy greens (salad)
Total: 3 + 1/2 points

Snack - 1 boiled egg - 1 point protein

- 25g cheddar cheese - 1 point dairy
- 3/4 apple - 1/2 point fruit

Total: 2 + 1/2 points

Dinner - 1 corn tortilla (6-inch) - 1 point grains

- 1/2 cup hummus - 2 points protein
- 3 x veg - 1 point veg

Total: 4 points

The Beautiful Body Guide - The Point System 47

 1600 cALORIE DIET

14 day
eating plan
using The Point System

The Beautiful Body Guide - The Point System 48

 14 day eating plan
using The Point System
Food 1100 cal 1200 cal 1300 cal 1400 cal 1500 cal 1600 cal 1700 cal 1800 cal
group

Veg & 2 2 2 2 2 2 2 2
greens

Fruit & 1 1 1 1 1 2 2 2
berries

Grains & 1 2 2 3 3 3 3 4
starch

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 11 12 13 14 15 16 17 18
points:

Food group Servings per point Calories per point (average)

1 point = 3 serves 100 calories

Veg & greens

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

The Beautiful Body Guide - The Point System 49

DAY 01

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 3/4 cup blueberries - 1/2 point fruit
- 1 banana - 1 point fruit
- 14 raw almonds - 1 point protein
Total: 3 + 1/2 points

Lunch - 2 slices bread (100 cal each) - 2 points grains

- 2 tablespoons tahini - 2 points protein
- 1/3 avocado - 1 point fats
Total: 5 points

Snack - 1/4 cup hummus - 1 point protein

- 3 x veg - 1 point veg
- 3/4 apple - 1/2 point fruit
Total: 2 + 1/2 points

Dinner - 3 x veg - 1 point veg

- 220g hake or 120g cod - 2 points protein
- 1/2 cup brown rice (cooked) - 1 point grains
- 10 olives - 1/2 point fats
- 1 tsp oil - 1/2 point fats
Total: 5 points

DAY 02

Breakfast - 2/3 cup rolled oats (dry) - 2 points grains

- 2 cups water (to cook)
- 1 cup sliced strawberries
- 1/2 banana
- 1 teaspoon coconut oil
- 1 tablespoon nut butter
- 1/2 point fruit
- 1/2 point fruit
- 1/2 point fats
- 1 point protein
Total: 4 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 160g tuna
- 1/3 avocado
- 1 teaspoon olive oil
- leafy greens (salad)
- 2 points protein
- 1 point fats
- 1/2 point fats
Total: 4 + 1/2 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1/2 banana - 1/2 point fruit
- 1/2 pear - 1/2 point fruit
- 10 raw pecan halves - 1 point protein
Total: 3 points

Dinner - 1/2 cup quinoa (cooked) - 1 point grains

- 2/3 cup chickpeas (cooked) - 2 points protein
- 3 x veg - 1 point veg
Total: 4 points
DAY 03

Breakfast - 2 boiled eggs - 2 points protein

- 2 slices toast (100 cal each) - 2 points grains
- 1/2 Tbs butter - 1/2 point fats
Total: 4 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 40g feta cheese - 1 point dairy
- 1/3 avocado - 1 point fats
- leafy greens (salad)
Total: 3 points

Snack - 1 grapefruit - 1 point fruit

- 1 banana - 1 point fruit
- 11 raw cashew nuts - 1 point protein
- 14 raw almonds - 1 point protein
Total: 4 points

Dinner - 115g chicken breast (4 oz) - 2 points protein

- 3 x veg - 1 point veg
- 1 sweet potato - 1 point starch
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points

DAY 04

Breakfast - 1/2 grapefruit - 1/2 point fruit

- 3/4 orange - 1/2 point fruit
- 11 raw cashew nuts - 1 point protein
- 2/3 cup full cream yoghurt - 1 point dairy
Total: 3 points

Lunch - 1 corn tortilla (6-inch) - 1 point grains

- 1/3 avocado - 1 point fats
- 3 x veg - 1 point veg
- 50g cheddar cheese - 2 points protein
Total: 5 points

Snack - 3 cups air popped popcorn - 1 point grains

- 1/2 Tbs nut butter - 1/2 point fats
- 14 raw almonds - 1 point protein
- 1 pear - 1 point fruit
Total: 3 + 1/2 points

Dinner - 3 x veg - 1 point veg

- 1/2 cup quinoa (cooked) - 1 point grains
- 120g beef fillet steak - 2 points protein
- 1 teaspoon oil - 1/2 point fats

Total: 4 + 1/2 points

The Beautiful Body Guide - The Point System 51

DAY 05

Breakfast - 2 boiled eggs - 2 points protein

- 1 slice bread (100 cal) - 1 point grains
- 1/3 avocado - 1 point fats
Total: 4 points

Lunch - 1 slice bread (100 cal) - 1 point grains

- 1/4 cup hummus - 1 point protein
- 10 olives - 1/2 point fats
- 3 x veg - 1 point veg
Total: 3 + 1/2 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1 pear - 1 point fruit
- 1 banana - 1 point fruit
- 25 raw pistachio nuts - 1 point protein
Total: 4 points

Dinner - 115g turkey breast (4 oz) - 2 points protein

- 1/2 cup brown rice (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points

DAY 06

Breakfast - 2/3 cup rolled oats (dry) - 2 points grains

- 2 cups water (to cook)
- 2/3 cup full cream milk - 1 point dairy
- 1/4 cup raisins - 1 point fruit
- 1 tablespoon nut butter - 1 point protein
- 1 teaspoon coconut oil - 1/2 point fats
Total: 5 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 2/3 cup chickpeas (cooked) - 2 points protein
- 1 teaspoon oil - 1/2 point fats
- leafy greens (salad or stir fry)
Total: 3 + 1/2 points

Snack - 12 raw pistachio nuts - 1/2 point fats

- 14 raw almonds - 1 point protein
- 3/4 cup raspberries - 1/2 point fruit
- 1/2 grapefuit - 1/2 point fruit
Total: 2 + 1/2 points

Dinner - 200g venison or 140g ostrich - 2 points protein

- 1/2 cup brown rice (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points
DAY 07
Breakfast - 1 slice toast (100 cal)
- 1 tablespoon nut butter
- 1 banana
- 2/3 cup full cream milk
Lunch - 1 slice toast (100 cal)
- 3 x veg
- 2 boiled eggs
- 1 teaspoon oil
Snack - 2/3 cup blueberries
- 3/4 cup papaya
- 11 raw cashew nuts
- 5 raw macadamia nuts
Dinner - 200g prawns
- 1/2 cup brown rice (cooked)
- 3 x veg
- 1 teaspoon oil
DAY 08
Breakfast - 1/2 pear
- 3/4 cup raspberries
- 2/3 cup full cream yoghurt
- 14 raw almonds
- 8 raw walnut halves
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)
Snack - 1 slice toast (100 cal)
- 1/3 avocado
- 1 grapefruitW
Dinner - 115g chicken breast (4 oz)
- 1/2 cup pasta (cooked)
- 3 x veg
- 1 tsp oil
The Beautiful Body Guide - The Point System
- 1 point grains
- 1 point fats
- 1 point fruit
- 1 point dairy
Total: 4 points
- 1 point grains
- 1 point veg
- 2 point proteins
- 1/2 point fats
Total: 4 + 1/2 points
- 1/2 point fruit
- 1/2 point fruit
- 1 point protein
- 1 point protein
Total: 3 points
- 2 points protein
- 1 point grains
- 1 point veg
- 1/2 point fats
Total: 4 + 1/2 points
- 1/2 point fruit
- 1/2 pint fruit
- 1 point dairy
- 1 point protein
- 1 point protein
Total: 4 points
- 1 point grains
- 1 point protein
- 1 point protein
- 1 point veg
- 1/2 point fats
Total: 4 + 1/2 points
- 1 point grains
- 1 point fats
- 1 point fruit
Total: 3 points
- 2 points protein
- 1 point grains
- 1 point veg
- 1/2 point fats
Total: 4 + 1/2 points
53
DAY 09

Breakfast - 2 boiled eggs - 2 points protein

- 2 slices toast (100 cal each) - 2 points grains
- 1/2 tablespoon butter - 1/2 point fats
Total: 4 + 1/2 points

Lunch - 13 x veg - 1 point veg

- 160g smoked salmon - 2 points protein
- 1/3 avocado - 1 point fats
- leafy greens (salad) Total: 4 points

Snack - 1 banana - 1 point fruit

- 1 pear - 1 point fruit
- 1 Tbs nut butter - 1 point protein
Total: 3 points

Dinner - 1/2 cup black beans (cooked) - 1 point protein

- 1 corn tortilla (6-inch) - 1 point grains
- 3 x veg - 1 point veg
- 1 tsp oil - 1/2 point fats
Total: 3 + 1/2 points

DAY 10

Breakfast - 2/3 cup rolled oats (dry) - 2 points grains

- 2 cups water (to cook)
- 1 tsp coconut oil
- 2 tablespoons sunflower seeds
- 3/4 cup raspberries
- 1/2 banana
- 1/2 point fats
- 1 point protein
- 1/2 point fruit
- 1/2 point fruit
Total: 4 + 1/2 points

Lunch - 1 slice bread (100 cal) - 1 point grains

- 1/2 tablespoon butter - 1/2 point fats
- 25g cheddar cheese - 1 point protein
- 3 x veg - 1 point veg
Total: 3 + 1/2 points

Snack - 14 raw almonds - 1 point protein

- 11 raw cashew nuts
- 1/2 grapefruit
- 1/2 banana
- 2/3 cup full cream yoghurt
- 1 point protein
- 1/2 point fruit
- 1/2 point fruit
- 1 point dairy
Total: 4 points

Dinner - 220g hake or 240g cod - 2 points protein

- 3 x veg - 1 point veg
- 1/3 avocado - 1 point fats
Total: 4 points

The Beautiful Body Guide - The Point System 54

DAY 11

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 3/4 apple - 1/2 point fruit
- 1/2 banana - 1/2 point fruit
- 5 raw macadamia nuts - 1 point fats
- 14 raw almonds - 1 point protein
Total: 4 points

Lunch - 1/2 cup brown rice (cooked) - 1 point grains

- 10 olives - 1/2 point fats
- 8 raw walnut halves - 1 point protein
- 3 x veg - 1 point veg
- leafy greens (salad)
Total: 3 + 1/2 points

Snack - 1 slice toast (100 cal) - 1 point grains

- 30g cream cheese - 1 point protein
- 1 grapefruit - 1 point fruit
- 11 raw cashew nuts - 1 point protein
Total: 4 points

Dinner - 100g pork loin or 120g beef - 2 points protein

steak - 1 point veg
- 3 x veg - 1 point starch
- 1 sweet potato - 1/2 point fats
- 1 teaspoon oil
Total: 4 + 1/2 points

DAY 12

Breakfast - 2 boiled eggs - 2 points protein

- 2 slices bread (100 cal each) - 2 points grains
- 1/2 tablespoon butter - 1/2 point fats
- 1 pear - 1 point fruit
Total: 5 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 2 Tbs sunflower seeds - 1 point protein
- 1 + 1/2 Tbs pumpkin seeds - 1 point protein
- 1/3 avocado - 1 point fats
- leafy greens (salad) Total: 4 points

Snack - 2/3 cup full cream yoghurt - 1 point dairy

- 1 cup sliced strawberries - 1/2 point fruit
- 1 clementine - 1/2 point fruit
Total: 2 points

Dinner - 60g lean ground beef - 2 points protein

- 1/2 cup pasta (cooked) - 1 point grains
- 3 x veg - 1 point veg
- 1 teaspoon oil - 1/2 point fats
Total: 4 + 1/2 points
DAY 13

Breakfast - 2/3 cup full cream yoghurt - 1 point dairy

- 1 banana - 1 point fruit
- 1 tsp coconut oil - 1/2 point fats
- 1 Tbs nut butter - 1 point protein
- 1/2 teaspoon cinnamon
- 1/4 - 1/2 cup water
(smoothie)
Total: 3 + 1/2 points

Lunch - 1 corn tortilla (6-inch) - 1 point grains

- 1/2 cup black beans (cooked) - 1 point protein
- 3 x veg - 1 point veg
- 1 tsp oil - 1/2 point fats

Total: 3 + 1/2 points

Snack - 1 slice toast (100 cal) - 1 point grains

- 1 Tbs nut butter - 1 point protein
- 1 grapefruit - 1 point fruit
- 5 raw macadamia nuts - 1 point protein
- 4 walnut halves - 1/2 point fats

Total: 4 + 1/2 points

Dinner - 1/2 cup cooked quinoa - 1 point grains

- 115g chicken breast (4 oz) - 2 points protein
- 1 tsp oil - 1/2 point fats
- 3 x veg - 1 point veg

Total: 4 + 1/2 points

The Beautiful Body Guide - The Point System 56

DAY 14

Breakfast - 2/3 cup rolled oats (dry) - 2 points grains

- 2 cups water (to cook)
- 1 tsp coconut oil
- 2/3 cup blueberries
- 1/2 banana
- 1 Tbs nut butter
- 1/2 point fats
- 1/2 point fruit
- 1/2 point fruit
- 1 point protein

Total: 4 + 1/2 points

Lunch - 3 x veg - 1 point veg

- 160g tuna - 2 points protein
- 1 tsp oil - 1/2 point fats
- 1/3 avocado - 1 point fats
- leafy greens (salad)
Total: 4 + 1/2 points

Snack - 1 boiled egg - 1 point protein

- 25g cheddar cheese - 1 point dairy
- 1 + 1/2 cup grapes - 1 point fruit

Total: 3 points

Dinner - 1 corn tortilla (6-inch) - 1 point grains

- 1/2 cup hummus - 2 points protein
- 3 x veg - 1 point veg

Total: 4 points

The Beautiful Body Guide - The Point System 57

 food
calorie list
for mindful eating

The Beautiful Body Guide - The Point System 58


Nuts (raw or dry roasted
- no oil added):
Almonds (per nut) - 7
Almonds (100g) - 576
Cashew nuts (per nut) - 9
Cashew nuts (100g) - 553
Macadamia nuts (per nut) - 20
Macadamia nuts (100g) - 718
Brazil nuts (per nut) - 30
Brazil nuts (100g) - 656
Walnut halves (per half nut) - 13
Walnut halves (100g) - 654
Pecan halves (per half nut) - 10
Pecan halves (100g) - 690
Pine nuts (1 tablespoon) - 58
Pine nuts (100g) - 673
Peanuts (per nut) - 6
Peanuts (1/8 cup) - 106
Peanuts (100g) - 567
Pistachio nuts (per nut) - 4
Pistachio nuts (100g) - 562
Hazelnuts (per nut) - 9
Hazelnuts (100g) - 628
Chestnuts (per nut) - 21
Chestnuts (per 100g) - 131
Nut butter (raw or dry roasted
- no oil added):
Peanut butter (1 teaspoon) - 32
Peanut butter (1 tablespoon) - 94
Almond butter (1 teaspoon) - 34
Almond butter (1 tablespoon) - 101
The Beautiful Body Guide - The Point System
Macadamia nut butter (1 teaspoon) - 35
Macadamia nut butter (1 tablespoon) - 107
Cashew butter (1 teaspoon) - 32
Cashew butter (1 tablespoon) - 94
Fats:
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
SEEDS:
Chia seeds (1 teaspoon) - 23
59
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
Fruit (per fruit):
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
The Beautiful Body Guide - The Point System
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
Vegetables:
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
60
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
Leafy Greens:
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
The Beautiful Body Guide - The Point System
Poultry (skin removed):
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
Meat (trimmed fat):
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
61
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
Fish & Seafood:
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
The Beautiful Body Guide - The Point System
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
Grains & Starch:
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
Rolled oats (1/3 cup dry) - 100
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
62
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
Legumes:
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, Cheese &
Alternatives:
Dairy milk - full cream (1 cup) - 150
The Beautiful Body Guide - The Point System
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
63
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
Healthier sweeteners:
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
Other:
Egg (large) - 80
The Beautiful Body Guide - The Point System
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
Baking:
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
64
Rolled oats (1/2 cup dry) - 150
Rolled oats (1 cup dry) - 300
Alcohol - Wine, Beer, Cider,
Chopped walnuts (1/4 cup) - 196
Chopped pecan nuts (1/4 cup) - 188
etc. (not recommended):
Sliced almonds (1/4 cup) - 133
Sliced almonds (1 tablespoon) - 40
Red wine (100ml) - 90
Desiccated coconut (1/8 cup unsweetened) - 80
Red wine (150ml serving) - 130
Desiccated coconut (1/4 cup unsweetened) -160
White wine (100ml) - 85
White wine (150ml serving) - 125
Rose wine (100ml) - 90
Other sweeteners (not Rose wine (150ml serving) - 130
recommended): Beer (100ml) - 45
Beer (360ml serving) - 160
Beer (1 pint) - 200
Agave syrup (1 teaspoon) - 20
Beer - light (340ml serving) - 60 to 100
Agave syrup (1 tablespoon) - 60
Beer - light (1 pint) - 140
Agave syrup (1/4 cup) - 240
Cider (340ml serving) - 150 to 200
Molasses (1 teaspoon) - 19
Whiskey (45ml - 1.5 oz) - 100
Molasses (1 Tablespoon) - 58
Tequila (45ml - 1.5 oz) - 100
Brown sugar (1 teaspoon) - 15
Vodka (45ml - 1.5 oz) - 100
Brown sugar (1 Tablespoon) - 45
Brandy (45ml - 1.5 oz) - 100
White sugar (1 teaspoon) - 16
Gin (45ml - 1.5 oz) - 100
White sugar (1 Tablespoon) - 48
Classic Margarita (average) - 740
Long Island iced tea (average) - 780

Ribs & Bacon Sangria (average) - 258

(not recommended): Pina Colada (average) - 640

Mai Tai (average) - 620
Mojito (average) - 450
White Russian (average) - 425
Beef short ribs (100g) - 284
Gin & Tonic - 250
Beef baby back ribs (100g) - 410
Vodka & Tonic - 250
Pork ribs (100g) - 297
Frozen Margarita (average) - 700
Pork bacon (1 slice) - 117
Daiquiri (average) - 600
Turkey bacon (1 slice) - 40

The Beautiful Body Guide - The Point System 65

Terms of use for The Beautiful Body Guide
The Beautiful Body Guide is only intended to provide recommendations,
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Please note that changes in health, fitness, weight-loss, body image,
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If you want to get results from this product then you need to take action.
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If you want to see results of any kind from any product and reach new
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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 -
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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
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
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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
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particular person, or to help any condition of any kind - they act only as
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If you feel dizzy, faint, nauseous, light headed, exhausted or sick in any
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The Beautiful Body Guide - The Point System
your workout immediately and seek the medical advice of your GP,
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The guidelines, recipes and eating plans found throughout The Beautiful
Body Guide have not been formulated to suit any nutrient deficiencies,
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The information provided in this book is only based on recommendations
for general health improvement and to promote healthy eating, healthy
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Beautiful Body Guide is not intended as medical advice, and should
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of any kind. You should not use this book as a substitute for qualified
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Each individual will have their own specific health, dietary and fitness
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66
Liezl Jayne (Pty) Ltd, Liezl Jayne Strydom and The Beautiful Body
Guide are not liable for any loss resulting from any action taken or
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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.
The Beautiful Body Guide - The Point System
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
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Mention of specific companies, organisations, products, persons, or
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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
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be redistributed, reproduced, stored in a retrieval system, shared or
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© 2015 The Beautiful Body Guide
© 2015 Liezl Jayne (PTY) LTD, ALL RIGHTS RESERVED
The Beautiful Body Guide 2015
Liezl Jayne 2015
Credits:
Creator: Liezl Jayne Strydom
Content and information: Liezl Jayne Strydom
Recipes and eating plans: Liezl Jayne Strydom
Food & photography styling: Liezl Jayne Strydom, Ross Charnock
Photography: Ross Charnock
Layout & design: Jessica Charnock
Additional layout elements: Liezl Jayne Strydom
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