Simple Weight Loss Diet (7-Day Sample)

Rule: Stop eating when 80% full. Drink water before meals.

Breakfast (Pick 1)

1. 2 boiled eggs + 1 slice brown toast
   (or peanut butter on toast for vegetarians)
2. Oats + milk/yogurt + banana
3. Leftover grilled chicken + tomato/cucumber (

Lunch (Pick 1)

1. 1 palm-size grilled steak/fish + ½ plate salad
   (lettuce, tomato, onion, lemon)
2. 1 cup rice + ½ cup beans/lentils + steamed veggies
3. 2 small whole-wheat wraps with tuna/egg mayo + spinach

Dinner (Pick 1)

1. Braai leftovers (lean meat) + roasted butternut
2. Omelette (2 eggs + veggies) + 1 slice toast
3. Cup of soup (lentil/vegetable) + 1 slice bread

Snacks (Pick 2/day)

• Handful of biltong (skip if high in salt)
• 1 fruit (apple, pear, small banana)
• Yogurt (no sugar added)
• Handful of nuts (almonds, peanuts)

Easy Exercise Plan (No Gym Needed)

Do this 4x/week (30 mins total):

1. Home Workout (20 mins)

• March in place – 2 mins
• Squats – 3 sets x 10 reps
• Push-ups (against wall/floor) – 3 sets x 8 reps
• Plank – Hold 30 sec (build up to 1 min)
• Jumping jacks – 3 sets x 15 reps

2. Walking (10 mins)

• Walk around your neighborhood/house after dinner.

Extra Tips for Faster Results

✔ Braai smart: Choose lean meats (chicken, fish) over boerewors.
✔ Pap hack: Use mielie pap but halve the portion, add veggies.
✔ Takeout swap: Pick grilled chicken over fried when eating out.
✔ Sleep well: Aim for 7+ hours (less sleep = more hunger).

1. Cleanse: Purifying Cleanser
2. Tone: Purifying Toner
3. Treatment: - Vitamin C Serum (Morning) – Brightens dull skin and reduces pigmentation / Kojic Acid Serum (Evening) – Lightens dark spots and evens skin tone /Polishing Night Micropeel (Night) – Gently exfoliates to reveal brighter, smoother skin
4. Moisturize: Glutathione Face Cream
5. Sunscreen: SPF 50 Sunscreen
6. Extra Care: Lip Balm
7. Refresh: Instaglow Face Mist – Hydrates and refreshes throughout the day

1. Cleanse: Clarifying Facewash
2. Tone: Clarifying Toner
3. Treatment: Acne Treatment Serum – Fights acne-causing bacteria and reduces inflammation /Kojic Acid Serum – Lightens acne scars and dark spots /Micropeel – Exfoliates and keeps pores clear of debris
4. Moisturize: Glutacollagen Face Cream
5. Sunscreen: SPF 50 Sunscreen
6. Extra Care: Lip Balm
7. Refresh: Instaglow Face Mist – Hydrates and soothes acne-prone skin

1. Cleanse: Clarifying Facewash
2. Tone:Clarifying Toner
3. Treatment: Phyto Sculpt Stem Cell Serum (Morning) – Firms and lifts sagging skin /Marine Peptide Anti-Aging Serum (Evening) – Reduces fine lines and enhances elasticity /Micropeel (Night) – Gently exfoliates and boosts skin regeneration
4. Moisturize: Timeless Cream
5. Sunscreen: SPF 50 Sunscreen
6. Extra Care: Lip Balm
7. Refresh: Instaglow Face Mist – Adds a radiant glow and hydration

1. Cleanse: Clarifying Facewash
2. Tone: Clarifying Toner
3. Treatment: Hyaluronic Acid Serum – Provides intense moisture and smooths fine lines /Polishing Night Peel – Exfoliates and preps skin for maximum hydration
4. Moisturize: Glutathione Face Cream
5. Sunscreen: SPF 50 Sunscreen
6. Extra Care: Lip Balm
7. Refresh: Instaglow Face Mist – Hydrates and locks in moisture

1. Cleanse: Clarifying Facewash
2. Tone:Clarifying Toner
3. Treatment: Vitamin C Serum – Brightens and protects skin /Kojic Acid Serum – Lightens pigmentation and evens skin tone /Polishing Night Peel– Exfoliates to promote skin renewal
4. Moisturize: Glutathione Face Cream
5. Sunscreen: SPF 50 Sunscreen
6. Extra Care: Lip Balm
7. Supplement: Glutathione Capsules
8. Refresh: Instaglow Face Mist – Refreshes and revitalizes throughout the day