3 Day Eating Plan - Liezl Jayne Strydom

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 


What is a healthy diet? 

A healthy diet promotes a way of eating that is made up of mostly whole and 

unprocessed foods such as vegetables, fruits and leafy greens, nuts, seeds, grains and 

legumes - as well as dairy, eggs, fish, seafood and meats. 


why this 

eating plan? 

There are so many different types of 

diets out there, and so it can be pretty 

confusing to try to figure out what the 

best diet for weight-loss is. 

of foods labeled as “good”. With every diet that 

I tried I never managed to lose a significant 

amount of weight, even though the food that I 

was allowed to eat was limited. 

We live in a world where everyone claims to 

have the “best kept secret” of weight-loss, 

companies try to sell us things that we don’t 

really need and businesses often market 

products purely to make money. 

For years I was completely confused by what 

diet to follow - and over the past 10 years I’ve 

tried so many diets that I can hardly keep 

track of them all. I’ve followed low-carb, 

high-carb, zero-carb, high-protein, low-fat, 

fat-free and even high-fat diets. I’ve tried 

pretty much any diet that has at ever been 

marketed as “trendy”. 

With each and every diet that I tried there 

was always a long list of “foods to avoid” 

(whether it was grains, fruit, fats, carbs, 

protein or meat), and with each of these diets 

there was generally only a limited amount 

Over time I realized that it didn’t make sense 

to follow an exclusionary diet, and it didn’t 

make sense to cut foods from my diet that were 

actually healthy. It may be good common sense 

to cut unhealthy, highly-processed foods from a 

diet, but cutting healthy whole foods from a diet 

doesn’t make sense. 

Healthy foods in their whole, natural forms 

are packed full of essential nutrients (which it’s 

important to get enough of), and we shouldn’t be 

judged or made to feel bad or wrong for eating 

these foods. 

After years of trying every diet out there 

and never seeing results, I finally made 

a decision to just figure it out for myself. 

At that point I was really overwhelmed and 

confused by all of the weight-loss information out 


there - but I began to realise that there 

was some level of truth in all of these 

crazy diets that I had previously tried. 

The problem was that each fad diet took 

one small truth and made it extreme - 

and then the next fad diet took another 

small truth and made it extreme (in the 

opposite direction). 

Most fad diets target carbs or fats, 

labelling them as “bad” - but while 

there are healthy carbs and unhealthy 

carbs, carbs in general are not “bad”. 

Carbs are actually really good for us, 

our bodies need carbs! The same goes 

with fats, there are healthy fats that are 

essential for long-term good health. 

even healthy foods in large portions may 

lead to weight gain. I discovered that being 

mindful of calorie amounts (not obsessive, 

just mindful) while following a balanced, 

healthy diet was the best way to lose weight. 

Following a healthy, balanced, sustainable 

diet is so important for shaping up - and so 

I really wanted to share this 3 day example 

of an eating plan with you. 

This 3 day eating plan has been 

specifically designed as a weightloss 

tool for women. It has also 

been created to give you an example 

of what everyday healthy eating can 

look like. 

At that turning point, I was determined 

to find the truth about dieting, and was 

passionate about creating a healthy, 

sustainable diet that would help me to 

lose weight and keep it off for good. 

Through furthering my studies, I 

realised that to lose weight I had to 

remain mindful of my calorie intake 

while following a balanced diet. This 

may sound obvious, but for years I had 

belived that the “calorie” theory was 

total nonsense. Previously, I had believed 

that simply by eating healthy foods, 

weight-loss would follow naturally. But, 

When you decide to follow any new way 

of eating, it is very important to make sure 

that you are getting all of the nutrients that 

your body requires - especially if you are 

trying to lose weight. This eating plan is 

an example of how eating healthy foods 

can help you to get all of the vital nutrients 

that your body needs. 

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 

essential healthy fats, good protein and 

whole carbs every day. 


Healthy fats, good protein and whole carbs 

are all essential for weight-loss, body toning 

and long-term good health. 

It is never a good idea to follow a diet that 

promotes 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 


what are calories 

& how do they work? 

Simply put, calories are fuel for the 

body. A calorie is a measurement or a 

unit of energy. 

Our bodies rely on calories everyday for fuel, 

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 

organs can work, we can move around, we 

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

work and we can play. 

Calories are NOT bad, but body 

weight does come down to a simple 

equation of calories in versus 

calories out. 

If we are wanting to lose weight, we still 

need to consume the vital nutrients (water, 

macronutrients and micronutrients) every day 

to remain healthy. If our bodies do not get 

these basic nutrients, we can lose muscle and 

bone mass and may suffer from malnutrition. 

Malnutrition can result in various health 

problems.To lose weight in a healthy way, we 

need to reduce the number of calories that we 

consume through eating while making sure that 

we are still getting the vital nutrients that our 

bodies need. A very low-calorie diet increases 

the risk of various health problems and is not 

recommended. 

If we eat more calories than 

what we burn, then we can 

gain weight and fat. If we 

burn more calories than what 

we eat, then we can lose 

weight and fat. 

If we want to lose weight, we need to reduce 

the number of calories that we consume each 

day to create an energy deficit. When the 

body has adapted to this deficit, body fat can 

then be burned to supply the energy needs for 

daily activities, normal body functioning and 

physical movement. Basically, when we eat 

fewer calories than what our bodies need, our 

bodies are forced to use excess fat stores to meet 

our energy requirements. These guidelines 

are only intended for short term use. 


DAY 01 

Breakfast 

Lunch 

Creamy oatmeal with banana slices 

& raw walnuts. 

Bring the oats and water to a boil 

on the stove, then simmer for 10- 

15 minutes. Stir in the cinnamon, 

coconut oil & xylitol. Serve with 

banana and walnuts. 

Egg and avocado salad. 

Boil the eggs and serve with fresh 

salad & avocado slices. Add fresh 

lemon juice, sea salt and cracked 

pepper to taste. 

1/2 cup dry rolled oats 

1-2 cups water 

1 teaspoon coconut oil (flat) 

pinch cinnamon 

1 teaspoon xylitol (optional) 

1 medium banana 

8 raw walnut halves 

2 boiled eggs 

1/3 avocado 

1/2 cup bell pepper slices 

1 cup cherry tomatoes 

1 cup cucumber slices 

handful baby spinach 

squeeze fresh lemon juice 

sea salt & cracked pepper 

Snack Grapefruit & almonds. 1 medium grapefruit 

14 raw almonds 

Dinner 

Grilled salmon with baked sweet 

potato fries & veggies. 

The full recipes for the grilled 

salmon & the baked sweet potato 

fries are included on the next page. 

Lightly steam the veggetables. 

140g salmon (or trout) 

1 medium sweet potato 

1 teaspoon cooking oil 

fresh lemon juice 


zucchini, broccoli & carrots

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

Healthy Sweet Potato Fries 

Ingredients: 

(serves one) 




1/2 teaspoon oil. Season with sea salt & 

cracked black pepper. Bake in the oven for 

20-40 minutes (or as needed), checking every 

10 minutes and turning if necessary. If you 

like your fries a little crispy, then heat the 

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

10 minutes of baking. 

Instructions: 

Preheat the oven to 180 degrees C/ 360 

degrees F. Slice the sweet potato into long 

thin strips. Grease an oven tray with 1/2 

teaspoon oil and toss the fries in the other 

Serve with your favorite meal, or as a snack 

and enjoy! 

calorie breakdown per serve 

1 medium sweet potato = 100 calories 

1 teaspoon oil (flat) = 40 calories 

Total per serving: roughly 140 calories 

The Beautiful Body Guide - The 10 Day Point Kickstarter System Plan 12

DAY 02 

Breakfast 

Lunch 

Blueberry smoothie & raw almonds. 

Blend the blueberries, banana, 

avocado, water, cinnamon and ice 

together until smooth. 

Serve chilled, drink and enjoy with 

raw almonds on the side! 

Brown rice, walnut & olive salad. 

Serve the pre-cooked rice with fresh 

salad, black olives and raw walnuts. 

Drizzle with 1 tsp olive oil, then add 

fresh lemon juice, sea salt & cracked 

pepper to taste. 

1 cup blueberries 

1 medium banana 

1/3 avocado 

1 cup water 

1/8 teaspoon cinnamon 

ice to taste 

14 raw almonds 

1/2 cup cooked brown rice 

8 raw walnut halves 

10 black olives 

1 cup sliced button mushrooms 

1 cup sliced cucumber 


1 teaspoon olive oil 



Snack Hummus and veggies. 1/4 cup hummus 

1 medium carrot (sliced) 

1/2 cup bell pepper slices 

Dinner 

Healthy chicken & sweet potato 

curry. 

The full recipe for the healthy 

chicken and sweet potato curry is 

included on the next page. 

100g chicken breast (skinless) 


1/2 cup chopped cherry tomatoes 

1/8 or 1/4 onion 

1 Tbs fresh cilantro (or 1 tsp dried) 

1 Tbs pure tomato paste 



spices (see full recipe) 


1/2 cup cooked basmati rice 

The Beautiful Body Guide - The Point System 13

Chicken & Sweet 

Potato Curry 

Ingredients: 

(serves four) 

4 x 100g chicken breasts (skinless) 

4 medium sweet potatoes (peeled) 

2 cups cherry tomatoes 

1 onion 


4 Tablespoons pure tomato paste 

juice from 1 lemon 

2 Tablespoons fresh cilantro (chopped) 

2 teaspoons curry powder 

1 teaspoon ginger 

1 teaspoon turmeric 

1/2 teaspoon garlic (or to taste) 

1/2 teaspoon cumin 

1/2 teaspoon cinnamon 

1/4 teaspoon cloves 


1-1+1/2 cup water (or as needed) 

To serve: 

1/2 cup cooked brown or white basmati 

rice (per serving) 

Instructions: 

Chop the onion and sauté in a pot with 

oil until caramelised. Chop the cherry 

tomatoes and add to the pot. Add the lemon 

juice, water, tomato paste, chopped cilantro 

curry powder, ginger, turmeric, garlic, 

cumin, cinnamon, cloves, sea salt & cracked 

black pepper to the pot and stir well. Slice the 

chicken breast into pieces, and peel and chop 

the potatoes into quarters. Add the chicken 

and potatoes to the curry. Simmer the curry 

on the stove for 40-60 minutes and cover with 

a lid, stirring occasionally. 

Serve each portion with 1/2 cup cooked 

basmati rice, and garnish with fresh cilantro 

(optional). Eat and enjoy! 

calorie breakdown per meal 

100g chicken breast = 172 calories 

2/3 medium potato = 100 calories 

1/2 cup cooked basmati rice = 110 calories 

Meal total (per serving): roughly 380 to 

400 calories per serving 



DAY 03 

Breakfast 

Poached eggs on wholegrain toast. 

Poach or boil the eggs, and serve on 

toasted wholegrain or gluten-free 

bread. Sprinkle with sea salt and 

cracked black pepper, and garnish 

with fresh arugula or basil (optional). 

2 eggs (poached or boiled) 

2 slices wholegrain or gluten-free toast 


fresh arugula or fresh basil (optional) 

Lunch 

Snack 

Roasted beetroot, feta & pumpkin 

seed salad. 

The full recipe for the roasted 

beetroot, feta and pumpkin seed 

salad is included on the next page. 

Yogurt with banana slices and 

berries. 

Serve plain, full cream yogurt with 

fresh banana slices and berries. 

Sprinkle with cinnamon (optional). 

1 medium beetroot (roasted in foil) 

40g feta cheese 

2 Tablespoons pumpkin seeds 

1 stick celery 




1 teaspoon pure balsamic vinegar 



2/3 cup plain yogurt (full cream) 

1/2 to 1 cup berries 

1/2 medium banana 

Dinner 

Chickpea and brown rice stir fry. 

Saute the chopped onion in a pan 

with the oil until caramelized. Chop 

the vegetables and add to the pan 

with the fresh lemon juice, parsley, 

sea salt and cracked pepper. 

Add the pre-cooked chickpeas and 

brown rice to the pan. 

Serve fresh & enjoy! 

1/3 cup cooked chickpeas 

1/2 cup cooked brown rice 

50g eggplant 

1 cup sliced zucchini 

1 cup sliced mushrooms 

1/8 to 1/4 onion 

2 Tablespoons fresh parsley 



sea salt & cracked pepper


Roast Beetroot, Feta 

& Pumpkin Seed Salad 

Ingredients: (serves one) 

1 beetroot 

40g feta cheese 

1 + 1/2 Tablespoon pumpkin seeds 

1 stick celery 




1 teaspoon pure balsamic vinegar 

squeeze of fresh lemon juice 


calorie breakdown per meal 

40g feta cheese = roughly 100 calories 

1 + 1/2 Tbs pumpkin seeds = 100 calories 

1 teaspoon olive oil = 40 calories 

3 x veg = roughly 100 calories 

Meal total: roughly 350 calories 

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! 


Can I make food substitutions? 

Because this eating plan has been created to cater to a broad spectrum of 

tastes and preferences, some substitutions may need to be made if you do 

not wish to eat a particular food item that has been laid out in this 3 day 

eating plan. 

Please note that all substitutions should offer roughly the same amount of 

calories as the options provided in this 3 day eating plan. 

If you would like to make a food substitution, it is recommended that you 

choose another food item that is similar. For example, almonds instead of 

cashew nuts, mango instead of banana, or brown rice instead of quinoa. 

special dietary preferences? 

In my program The Beautiful Body Guide, I offer various 14 day eating 

plan options that are suitable for regular, vegetarian and vegan diets. 

In The Beautiful Body Guide I also share a large collection of healthy 

recipes that are suitable for various dietary needs (including regular, plantbased, 

meat-free, gluten-free and dairy-free diets). For more information on 

eating plans visit www.liezljayne.com/guides 



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 

for years, and continuously failing to 

get the body that I wanted despite my 

efforts, I decided to just figure it out 

for myself. 

Having previously spent a lot of time and 

money on sessions with various personal 

trainers, dieticians and nutritionists - and 

trying almost every fad diet out there - without 

seeing any results, I was completely frustrated 

about the state of my body. 

I have realized that the main reason none 

of these coaches had been able to help me 

was because they hadn’t been through it 

themselves. Most of them had never struggled 

with their own weight and so they didn’t really 

understand what it was like - and so I made a 

decision to just figure it out for myself. That 

was when I decided to study nutrition, health, 

fitness and weight-loss myself. 

most effective diet and workout methods for 

fat-loss. 

I wanted to have a well balanced and 

healthy, yet effective approach to 

weight-loss. I wanted to get results 

from my actions, and I wanted to 

help other women to get results too. 

As I was studying weight-loss, I 

began to identify some key steps 

that helped me to lose weight and 

transform by own body - and so I 

began to share these steps with other 

women, who started to see dramatic 

transformations of their own. 

So many women struggle to lose weight, 

shape up and get the body that they have 

always dreamed of having. And often, it’s 

just because they are making a few small 

mistakes that can easily be corrected. 

After becoming a certified nutritional therapist, 

I spent any available time researching health, 

nutrition, weight-loss and exercise to find the 

An effective, healthy approach to weightloss 

may not be rocket science - BUT there 

is SO much bad advice and information out 



there that is being shared with women 

every single day. It can feel completely 

overwhelming trying to sift to through 

of the information about weight-loss 

that is out there, and to try to figure out 

what is the truth. 

The reason that I can help you to 

achieve your body goals is not because 

I am super brilliant or super smart - it’s 

because I have been through a similar 

journey to yours. 

The reason that I can help you to 

achieve your body goals is not 

because I am super brilliant or super 

smart - it’s because I have been 

through a similar journey to yours. 

I have spent a lot of time studying and 

researching the topics of health, nutrition, 

exercise and weight-loss to find methods 

that bring the results that we as women 

want - to achieve our most beautiful body. 

I have tried many approaches to 

achieving my own personal body goals 

and have failed more times than I can 

count. But after trying every approach 

out there, I was finally able to achieve 

success by following a few basic steps. I 

was finally able to lose more than 30 lbs, 

and completely transform the shape of 

my body. 

I want you to achieve the results that you 

desire, and I want achieving your body 

goals to be easy for you. 

I want you to achieve the 

results that you desire, and 

I want achieving your body 

goals to be easy for you. 

And that’s why I created The Beautiful 

Body Guide - to bring everything that I 

have learned on my journey about shaping 

up, losing weight and achieving body 

goals together in any easy to use, easy to 

understand, balanced, effective, healthy, 

sustainable, result-oriented way. 

I have a passion for helping women to 

achieve their most beautiful bodies 

through a healthy and sustainable 

lifestyle. 

I believe in helping women to get the results 

that they have always wanted, and I believe 

in promoting methods that are balanced, 

safe and effective. 

I truly believe that EVERY women CAN 

achieve her most beautiful body! 


A little bit about 

Hey I’m Liezl Jayne. 

I’m the author of The Beautiful Body Guide 

and the blogger at www.liezljayne.com 

I’m a South African who enjoys being 

outdoors in the sunshine, exploring big cities, 

painting, sketching, photography, singing, 

song-writing and acting! I also love cooking, 

baking and creating healthy recipes in the 

kitchen, as well as fitness and blogging. I am 

very passionate about health and nutrition 

(because I have been through a long health 

and weight journey myself), and I love to help 

other women create healthier & happier lives 

for themselves. I love to share the healthy 

recipes that I create on my blog so that other 

people can enjoy them too. I believe that 

healthy food can taste absolutely amazing, 

and I believe that when you know how to 

make healthy food taste delicious then you 

don’t feel like you are depriving yourself. 

For even more healthy recipes 

and health, fitness & lifestyle 

tips you can visit my blog at 

www.liezljayne.com 



I would love to see your amazing results and 

transformation! 

Please tag me in your photos via social media 

@liezljayne - use the hashtags #liezljayne 

and #beautifulbodymovement on Instagram, 

Twitter and Facebook 

You can also email your progress photos to 

me at mail@liezljayne.com 

Thankyou! 

I hope that you’ve enjoyed following this 

healthy 3 day eating plan and the healthy 

recipes included. For even more healthy 

recipes and health, weight-loss & fitness tips 

you can visit my blog at www.liezljayne.com 

How to stay in touch: 

Instagram: www.instagram.com/liezljayne 

Facebook: www.facebook.com/liezljayne.blog 

Twitter: www.twitter.com/liezljayne 

Youtube: www.youtube.com/liezljayne 

Pinterest: www.pinterest.com/liezljayne 

Spotify: open.spotify.com/user/liezljayne 

Vine: vine.co/liezljayne 

Tumblr: www.liezljayne.tumblr.com 

Blog: www.liezljayne.com 

Guides: www.liezljayne.com/guides 

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 


Terms of use for Liezl Jayne products 

This book and eating plan is only intended to provide recommendations, 

it is not intended as a medical manual. The information shared 

throughout this book is only designed to help you make more informed 

decisions about your health. 

Please note that changes in health, fitness, weight-loss, body image, 

body toning and general shaping up are not guaranteed. Results will 

vary from person to person. It is important to note that Liezl Jayne 

(Pty) Ltd and Liezl Jayne Strydom do not guarantee results or benefits 

of any kind. 

It is required by law that all businesses identify what a “typical” result 

is to their customers. The truth is that most people never do anything 

with the products that they purchase (this includes weight-loss, fitness 

and health products), and when they don’t do anything with them they 

are usually unable to get the results that they desire. 

If you want to get results from this product then you need to take action. 

Generally speaking, for fast and effective results, it is often best to take 

action immediately. In this case, taking action may mean changing your 

lifestyle, sticking to your diet and completing all of your workouts as 

recommended. 

If you want to see results of any kind from any product and reach new 

body goals of any kind, then you need to take action and follow through 

with those actions. However, with this product there is no “typical” 

result. With most health, fitness, nutrition and weight-loss related 

products there is usually never a typical result. Results may vary from 

person to person, because every person is different. 

Please note that any and all information and contents found within this 

book and 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, weightloss 

program, fitness plan, exercise program, lifestyle or a new health 

program to check whether if it is right for you - and to check whether 

it is suitable for your personal health, body, fitness, weight-loss and 

lifestyle goals. 

Please note that the information, eating plans, recipes and exercises 

found in this book are not meant to cure any specific disease or health 

problem, or fix any ailment or problem of any kind. 

It is always advised to consult your medical practitioner before trying 

a new diet, eating plan or a new health program to check whether if it 

is right for you - and to check whether it is suitable for your personal 

health and nutrition goals. It is always advised to consult your medical 

practitioner before trying a new fitness program or a new workout 

regime to check whether if it is right for you - and suitable for your 

personal health and fitness goals. 

The workouts, training plans, fitness tips and exercises shared and 

distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom have not 

been formulated to suit any particular person, or to help any condition 

of any kind - they act only as general recommendations for general 

fitness and health improvement. 

If you feel dizzy, faint, nauseous, light headed, exhausted or sick in any 

way, or if you suffer from any kind of negative affects induced by the 

physical exercise recommendations in this guide - then you should stop 

your workout immediately and seek the medical advice of your GP, 

health practitioner or doctor. 

The guidelines, recipes and eating plans shared and distributed by Liezl 

Jayne (Pty) Ltd and Liezl Jayne Strydom have not been formulated to 

suit any nutrient deficiencies, intolerances, allergies or any other food 

related health problems. If you are an individual with such problems 

please seek the help of a doctor, GP or health professional. 

The information provided in this book is only based on recommendations 

for general health improvement and to promote healthy eating, healthy 

exercise and healthy lifestyle habits. The information shared and 

distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is not 

intended as medical advice, and should not be used to diagnose, treat, 

cure or prevent any medical conditions of any kind. You should not 

use this book as a substitute for qualified professional health advice, 

diagnosis or treatment. 

The information in this book has been designed to help individuals 

within the specified market progress towards their health and fitness 

goals. The guidelines shared and distributed by Liezl Jayne (Pty) Ltd 

and Liezl Jayne Strydom have not been formulated to suit any injuries, 

health problems or any other problems that could be aggravated with 

any kind of diet or any kind of low, moderate or high intensity physical 

exercise. These guidelines are general and have not been specifically 

tailored. If you are an individual with such problems please seek the 

help of a doctor, GP or health professional. 

The materials and content shared and distributed by Liezl Jayne (Pty) 

Ltd and Liezl Jayne Strydom are not intended to be a substitute for 

medical professional advice, diagnosis or treatment. Although in depth 

and specific information is given, users of this specific program should 

not rely exclusively on information provided in this program for their 

own health needs as it is branded as a set of guidelines aimed at a broad 

spectrum audience. All specific medical questions should be presented 

to your own health care practitioner or doctor. 

Each individual will have their own specific health, dietary and fitness 

needs and therefore the information in this book is designed only to be 

a set of generic guidelines. This book does not consider any person’s 

specific objectives, situations or requirements. 

Any and all content and information shared and distributed by Liezl 

Jayne (Pty) Ltd and Liezl Jayne Strydom is not written to promote poor 

body image or any kind of extreme training regimes. 

Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom should not and cannot 

be held liable for the interpretation or use of the information provided. 

Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom makes no warranties 

or guarantees, expressed or implied, to the accuracy or completeness, 

timeliness or usefulness of any opinions, advice, services or any 

other information contained, or referenced to, in this document. 

The information is subject to professional differences of opinion, 

human error in preparing this information and unique differences in 

individual’s situations. 

Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom do not assume any risk for 

your use of this information as such materials or content may contain 

the most recent information. This resource is not individually tailored. 

It is a guideline which has emerged via the combination of personal 

experience, learned guidelines and where possible, scientific literature. 

The Liezl Beautiful Jayne - 3 Body Day Guide Eating - Plan The 10 Day Point Kickstarter System Plan 30

Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is not liable for any 

loss resulting from any action taken or reliance made by you on any 

information or material contained in this book. If you use, or otherwise 

rely on, any of the information in this book you are responsible 

for ensuring, by independent verification, its currency, accuracy, 

completeness, reliability and relevance to your own personal and 

individual circumstances. It is always advised to obtain appropriate 

professional health and fitness advice relevant to your particular 

circumstances. 

Most of the information, guidelines, recommendations and tips shared 

and distributed by Liezl Jayne Strydom have been learned from 

personal study and personal experience. All topics covered by, or shared 

and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom may be 

subject to human error and may not be safe to use for any or all persons. 

Please note that you should always check with your medical doctor, GP, 

health practitioner or personal dietician to see whether a low calorie 

diet is suitable for you and your specific health needs - and to check 

whether you are consuming the right amount calories each day to reach 

your health, fitness and weight-loss goals. 

Please note that all content and products shared and distributed by Liezl 

Jayne (Pty) Ltd and Liezl Jayne Strydom, and all other content created 

by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is purely intended for 

entertainment purposes. 

No information, advice, facts, tips or suggestions given by Liezl Jayne 

(Pty) Ltd and Liezl Jayne Strydom should be taken or accepted as truth. 

It is the responsibility of the reader and/ or user to ensure that all of 

the information given by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, 

or any information shared and distributed by Liezl Jayne (Pty) Ltd and 

Liezl Jayne Strydom is correct, accurate, helpful, useful, safe to use, 

current and suitable for their personal needs. 

It is important to check with your medical doctor, GP, health 

practitioner, personal fitness coach or personal dietician to see whether 

the information and products shared and distributed by Liezl Jayne 

(Pty) Ltd and Liezl Jayne Strydom, and all of it’s content (including it’s 

advice, suggestions, recommendations, eating plans, recipes, fitness tips, 

exercises, workout plans and healthy living tips) given by Liezl Jayne 

(Pty) Ltd and Liezl Jayne Strydom are safe to use and suitable for your 

personal needs. 

Please note that the guidelines shared and distributed by Liezl Jayne 

(Pty) Ltd and Liezl Jayne Strydom are not suitable for any person who 

is or who may still be developing in any way. These recommendations 

are not suitable for any woman who is pregnant, may be pregnant, is 

trying to become pregnant or who is breast feeding. This product is not 

suitable to be used by men or children under any circumstances. 

Any user of the information, contents and products shared and 

distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, uses all of 

it’s information, recommendations, guidelines and tips at their own risk. 

Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom cannot be held responsible 

for the interpretation of any of the information, recommendations and 

guidelines by the user. 

guidance, tips, recipes, eating plans, exercises or workout plans within 

this book, then you should stop following that plan or information 

immediately and consult with your doctor. 

This terms of use is relevant to all parts of the information, contents 

and products shared and distributed by Liezl Jayne (Pty) Ltd and Liezl 

Jayne Strydom, including but not exclusive to The 3 Secrets of Weightloss, 

The 5 Essential Exercises, 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 shared and 

distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom via books, 

products or additional resources. 

By reading or using any part of this book in any way, or by reading or 

using any other information shared by Liezl Jayne (Pty) Ltd and Liezl 

Jayne Strydom, you accept and agree to this terms of use. 

Mention of specific companies, organisations, products, persons, or 

authorities in this book does not imply endorsement by the author or 

publisher, nor does specific mention imply that they endorse this book 

and product, its author or publisher. 

All recipes, eating plans, workout plans, information and content in this 

book are the original creations of Liezl Jayne (Pty) Ltd and Liezl Jayne 

Strydom and are copyrighted. All photographs, images and designs have 

been created for Liezl Jayne (Pty) Ltd, www.liezljayne.com and Liezl 

Jayne Strydom and are copyrighted. All rights reserved. They cannot 

be used in any form for publishing or any other commercial purposes 

without prior permission from Liezl Jayne (Pty) Ltd and Liezl Jayne 

Strydom. Any other information or material available in this book is 

copyright, 2015 © Liezl Jayne (PTY) LTD, ALL RIGHTS RESERVED 

Therefore no part of this book and product may in any form or by any 

electronic, mechanical, photocopying, recording, or any other means 

be redistributed, reproduced, stored in a retrieval system, shared or 

be broadcast, sold or transmitted without the prior permission of the 

publisher, Liezl Jayne (Pty) Ltd. 

© 2015 Liezl Jayne (PTY) LTD, ALL RIGHTS RESERVED 

© 2015 Liezl Jayne Strydom 

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 

If at any point you feel faint, dizzy, sick or suffer from any kind of 

complaint while using any of the recommendations, suggestions, advice, 

The Beautiful Body Guide - The Point System 31

3 Day Eating Plan - Liezl Jayne Strydom

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