+ Start Here Guide+ Weekly checklist sample+ Weekly meal plan sample+ 1 Day Meal PLan+ 3 Recipes

PROGRAM SAMPLE

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START HERE WELCOMEWe’re so thrilled to have you on board of the Happy Body Formula program. The next 9 weeks are going to be fun, challenging, delicious and hopefully life-changing. Together, we are going to learn new things, break down old beliefs and change your eating and lifestyle habits for good.

Before we get into the nuts and bolts of the 9-week program, let’s look at how the Happy Body Formula came about.

Houston, we have a problemWe created the Happy Body Formula program because there is a problem with our mainstream diet and lifestyle. Have a look at the latest stats on obesity, modern dis-eases, autoimmune conditions and the rates of simple nutritional deficiencies to re-alise that what we’re told to eat, or how we choose to eat, and our way of living isn’t doing us any favours. Here’s a snapshot for you!

Our lives are filled with chronic stress, distraction and overstimulation. We have be-come sedentary species glued to our desks, couches and shiny screens. We eat out of plastic containers, wash our hair and body with chemically laden products, and we don’t spend enough time outdoors.

This way of eating and living leads our bodies to become overweight, weak, lethargic, chronically inflamed, and predisposed to many ailments and diseases. This is what we call unhappy bodies.

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Healthy and stable weight

Consistent energy through the day

Good sleep and feeling energetic in the mornings

Radiant skin, shiny hair and strong nails

Healthy digestion, lack of pain or bloating post meals

Overall feeling of vitality and being fit

Strong immune system and healthy gut flora

Natural tiredness before bed, falling asleep easily

Focus and clarity through the day

Positive outlook, good mood, and feeling motivated

Balanced hormones, high libido

WHAT’S A HAPPY BODY?

SIGNS OF AN UNHAPPY BODY

Over or under weight; frequent sugar and junk food cravings

Regular experience of hangry (hungry+angry)

Frequent digestive distress, bloating or constipation

Poor gut health and weak immune system (e.g. frequent colds)

Lack of consistent energy through the day; afternoon tiredness

Poor, inconsistent sleep; low energy in the mornings

Dull skin and hair, weak nails, skin breakouts, rashes, dark eye circles, puffy face

Feeling out of breath walking up the hill; lack of muscle tone

Aching joints, lower back pain, weak core and lack of flexibility

Lack of focus and clarity

Frequent bad mood, irritability, and lack of motivation

Raging hormones, low libido

On the scale from 0 to 10, how happy is your body?

The aim of the Happy Body Formula program is to tackle today’s diet and lifestyle issues and to help you achieve a happier body. Simple as that!

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WEEK 1 – FOUNDATIONThe focus for this week is to get to know the program and your food guidelines for the next 9 weeks. We’ll be diving into more nutritional and lifestyle topics each week so for now you just need to get an overview.

You will start preparing yourself for the weeks ahead – both physically and mentally. You will meet your team and the coach, get some vital stats checked, get the gro-ceries, set up your kitchen, and do some basic meal prep. You should start cutting down on processed foods, refined carbohydrates, alcohol and coffee. This is the time to set some realistic goals.

Many programs skip this preparation period, but for us, it’s an important part of your success, so make sure to tick off as many items on your Week 1 to-do list as possible.

Get to know the program

Learn your 9-Week eating guidelines

Kitchen cleanse & set up your pantry

Get to know the team & your coach

Set up your tracking method

Set realistic goals

WEEK 2-5 – RESETThis phase is designed to reset and rebalance your system with our (fairly strict) clean eating plan. We ask you to avoid alcohol for the first four weeks, and caffeine during week two. Sorry about that but you will thank us later.

You will be logging your meals and ticking off daily and weekly to-do lists to stay on track. Your coach Alex will be approving your meals along the way. We will help you get in the right mindset to stay motivated during this challenging period.

Our fitness plan is simple. We ask you to exercise for 20 minutes every day for the duration of the program. That’s it! You get to alternate between flexibility, cardio and strength workouts custom designed by our fitness expert or you can pick your own activities.

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Reset and rebalance your system

Learn the basics of nutrition and real food

Focus on ditching the junk, sleep, movement, gut health and mindset

Weekly meal plans, recipes and shopping lists

Motivations emails, check lists, and guides

Track meals and workouts using our app

Engage with community and share experiences

Receive feedback from your coach

WEEK 6-9 – RECALIBRATE

Each Thursday you will receive you meal plans, recipes, shopping lists and to-do lists for the following week. There will also be daily emails and new content to keep you learning along the way. You will be able to share your experience and ask ques-tions on our private Facebook group and have a direct access to your coach for regu-lar feedback.

The last four weeks of the program are about long-term changes. You will be re-in-troducing some of the foods that were eliminated during the reset period and learn-ing to listen to your body. This phase will help you to adapt our real food diet to suit your body and lifestyle going forward.

You will continue to build up your healthy living knowledge bank with tips and insights on toxic load, stress management, mindfulness, productivity and self-confi-dence. You will continue to receive your weekly material, motivational emails, to-do check lists and feedback from your coach and peers.

You will exit the program with healthy living learnings, strategies and new friends.

Reintroduce certain foods and learn how to prepare them

Focus on toxic load, stress, life skills, and changing habits

Receive weekly meal plans, recipes and shopping lists

More motivation emails, check lists, and fact sheets

Continue tracking your meals and workouts

Keep engaging with our community

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MONDAY KNOW-HOW – Receive expert Q&A’s & educational insights.

TUESDAY TIPS – New helpful guides, tips & tricks to stay on track.

CATCH-UP WEDNESDAY – Addressing challenges & weekly feedback.

INFO THURSDAY – Receive your meal plans, recipes & shopping lists.

FRIDAY FOODIES – Expand your cooking repertoire with new ideas.

WEEKEND SHOP & COOK UP – Limit screen time, get ready for next week.

WEEKLY STRUCTUREWeek 1 will be a little bit different because it’s our Foundation week but going forward we will try and follow a simple structure so you know what to expect each week.

You’ll be cutting out some major sta-ples but don’t panic, this is part of the Reset phase and we’ll be reintroducing some foods back in Weeks 6-9.

Week 2 is the ‘cleanest’ and we like to think of it as the ‘purge’. Your body will be detoxing so this is the most challenging week but we promise things will get easi-er once you get through it.

We are international! Our program welcomes participants from around the world, so our meal plans and recipes are designed with that in mind. We provide two types of cooking measurements, however our ingredients are based on Oxford English Dictionary. See our Ingredients Glossary for more info. All meals are easily adaptable to suit your location and season. We’ll sharing extra recipes and ideas to make this program easy to follow no matter where you are.

FAQs – Surely you will have many ques-tions at the start of the program. We’ll keep adding info to our FAQ section for you to refer to. You can also post a ques-tion on our private Facebook page or email us.

Weekly structure As well as you weekly meal plans and to-do lists, you will re-ceive access to new content every week.

Access to the program You will be able to access all of the content on our mem-bers only website and on the dedicated section of MyPaleoPal app. Most of the content will be available for download so you can easily save it or print it out for convenience. Your member access is valid for 2 extra weeks after the pro-gram and you will also receive a ‘gradu-ation eBook’ with all of the content com-piled together.

A FEW THINGS TO NOTE...

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WEEK 3 - WEEKLY CHECKLIST SAMPLEWelcome to the 2nd week of the RESET phase. Congratulations for making it past the hard-est week of the program. Similar to last week, alcohol is still a no-no. But the good news is that coffee is back on the menu. Don’t get carried away though: we are still limiting the good stuff to 1 cup per day. Your body is now adjusting to a cleaner, less sugar-infused diet and ini-tial “detox” symptoms should dissipate. The focus on this week is setting the right MINDSET for you to succeed and dealing with common traps (social pressure, emotional eating, craving junk, etc). Good luck!

Need a refresher on what exactly you can eat during the Reset phase? Check out the 9-week Food Guidelines or download this ONE PAGE CHEAT SHEET.

Just like last week, we recommend that you continue logging your meals either using the MyPaleoPal app , or Instagram. It can be a simple picture of what you had for each meal or a note. You can download and print out our food diary template. Your Coach Alex will personal-ly look over each of your meals.

FITNESS STUFFWe are on a roll. Building on last week’s new daily workout routine we ask you to continue exercising for 20 minutes every day for the duration of the program. Alternate between flexibility, cardio and strength workouts cus-tom designed by our fitness expert or pick your own activities. Need an extra challenge? Simply level-up to a more difficult workout.

Read Week 3 material

Try a new vegetable

Monitor your sleep this week

Grocery shopping for Week 4

Meal prep for week 4

Learn the name of one of your food suppliers

Enjoy a meal out using our Eating Out Survival Guide

WEEK 3 TO DO LIST

Start the day with lemon water

1 cup of coffee max

No alcohol

7 hours sleep minimum

Log your meals (at least one a day)

20 minute workout or other activity

Resist cravings

Drink 8 glasses of water (or herbal tea)

YOUR DAILY TO DO LIST

Week 4 Meal Plan 2-3 tablespoons of natural sweeteners per week1 cup of coffee per day | 2 serves of fruit per day

‘Meatless’ Monday Tuesday

Wednesday Thursday

Friday Saturday

Sunday

Veggie loaded frittata + side salad

Veggie loaded fritta-ta + side salad

Berry & coconut chia porridge

Eggs any way you like with greens and fried mushrooms

Sausage hash breaky bowl

Berry & coconut chia porridge + soft boiled egg (if you like)

Breakfast fry up

Breakfast Breakfast

Breakfast Breakfast

Breakfast Breakfast

Breakfast

Curry spiced crunchy salmon salad

Leftover dal + roast turkey slices

Lime & sweet chilli prawn salad

Leftover chicken stew + sliced cucumbers

Lunch out or leftovers

Leftover lamb curry and cauliflower rice or greens

Leftovers or lunch out (maybe fish or seafood)

Lunch Lunch

Lunch Lunch

Lunch Lunch

Lunch

Cauliflower & pumpkin dal + cucumber and lettuce salad

Steak & veggies with chimichurri sauce

Chicken leek & thyme stew + mixed salad

Baked salmon, spiced sweet potatoes and lemon broccoli

Lamb coconut curry with cauliflower rice or greens

Mexican chicken meatballs + parsnips & green onion rosti + some greens of choice

Slow roasted pork with smoky orange glaze + roasted squash and carrots + rainbow slaw

Dinner Dinner

Dinner Dinner

Dinner Dinner

Dinner

Snacks: 1 apple or 1 cup of strawberries, 1 serve of sesame snaps.AIP: Breakfast – smoothie or roast veggies and protein of choice. Lunch – omitcurry and red peppers in the salmon salad, use your favourite salad dressinginstead.Lunch: Other oily fish or prawns can be used instead of salmon and if you’renot a fan of fish, have a simply crunchy vegetable salad and a protein smoothie.

Snacks: 1 green apple or 1 cup of strawberries, 1 serve of sesame snaps.AIP: Go for a smoothie or roast veggies and protein for breakfast.Lunch: Add some protein such as 100 grams of roast turkey or chicken slices.Steak: For a cheap but tasty steak, go for the flat iron or hanger cut. Cookmedium-rare. See recipe for more details on how to prepare it.Evening prep: Pre-make the prawn salad for tomorrow.

Breakfast: Chia seeds are very high in fibre so you might experience somedigestive changes if you’re not used to it. Monitor your symptoms and if thishappens, reduce the chia seeds next time and replace with some extra fruit.Eggs, smoothie or other choice of breakfast food is also fine.Snacks: Olives, mixed nuts, carrot sticks.AIP: Use the AIP version of the sweet coriander & ginger sauce with the prawnsalad instead. See stew recipes for more details.Evening prep: Pack tomorrow’s lunch.

Breakfast: 2 eggs, 2 cups chopped spinach or chard sautéed in some olive orcoconut oil with lemon juice and sea salt, 4-5 mushrooms, sliced and cookedin ghee or olive oil, a little garlic and some thyme or other dried herbs ofchoice, sprinkle with a little salt.Snacks: Apple with nut butter or mixed olives and beef jerky or biltong, 2squares dairy free dark chocolate.AIP: Sub eggs with a different protein for breakfast. Prepare salmon with AIPversion of the sauce.Dinner: Salmon can be replaced with other fish or meat.

Snacks: Fruit of choice, mixed nuts.Breakfast: You can use bacon or ham instead of the sausage, apple can beomitted and replaced with other vegetable, pumpkin or parsnip can be usedinstead of sweet potatoes.Dinner: The curry can be made with beef, pork or chicken instead. See therecipe for AIP modifications.

Snacks: Coconut water (1 glass), sun-dried tomatoes or grilled artichokes/eggplant, salami and olives.Breakfast: The chia pudding can be made with other fruit like mango or banana. Feel free to have a green smothie instead.AIP: Chicken meatballs can be baked sans the tomato sauce or you can makea batch of ‘nomato’ sauce from Week 3.

Breakfast: Eggs, bacon, mushrooms and veggies or sauerkraut Snacks: Simple green smoothie, 2 squares dairy free dark chocolate.AIP: Create your own version of breakfast fry up without the eggs.Dinner: The roast meal can work with beef or chicken as well, the orange glazealso works well with duck if you want to fry or roast a few duck breasts or legs.

Try to consume 2-3 serves of foods containing probiotics (aka good bacteria) this week. Choose between 1 cup of kombucha drink, ½ cup of coconut yoghurt or kefir, 2 tablespoons of fermented vege-tables like sauerkraut or kimchi. If you have never consumed fer-mented foods before, it is normal to experience an increase in gas initially. If this occurs, start with a smaller dose and increase slowly or skip a day. Gas is natural, and it’s not a bad thing. It means the microbiome is adjusting. If these symptoms persist or get really bad with fermented foods, you might need to see a Nutritionist, a Naturopath or a Dietician with experience in gut issues. You might have SIBO or microbe imbalance.

Expert Tip

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1 DAY MEAL PLAN

Berry & Coconut Chia Porridge

Chicken Sausage With Pear & Sage + Side of Greens

Cauliflower Fried Rice With Ham & Fried Egg

Snack (optional): Small tin of fish & sliced cucumber

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Berry & Coconut Chia Porridge > Chia seeds are high in Omega-3 fatty acids, magnesium, some protein and lots of fibre, they can be found in most supermarkets and health food stores these days. The fibre content might cause a little digestive reaction if you’re not used to having enough fibrous foods. > AIP: If avoiding seeds, turn this into a smoothie instead.

Prep time5 mins

Ingredients

Wait10 mins

Serves1

• ½ cup coconut milk• 1/3 cup mixed frozen berries or other fruit• 1 teaspoon honey or maple syrup• 1 teaspoon vanilla extract/essence• 4 heaped tablespoons of chia seeds

• 1 tablespoon of sesame seeds• 2 tablespoons mixed toasted nuts and seeds

(almond flakes and pumpkin seeds)• Garnish: extra berries, coconut flakes and extra

sesame seeds

Add coconut milk, berries, sweetener and vanilla to a blender and process until smooth. Pour into a small bowl and add the chia and sesame seeds. Mix well and set aside for 10 minutes. Have a shower or get ready in the meantime.

After about 10 minutes, stir the mixture with a spoon. The seeds should have expanded and absorbed the liquid, making a thick, pudding like porridge consistency. Serve with a few more berries over the top and toasted nuts and seeds. Toasted nuts and seeds really add a lovely flavour.

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Chicken Sausage With Pear & Sage > Handy Tip: Chicken sausages or patties are great as an alternative to eggs for breakfast . Serve them as a side of pro-tein with a quick smoothie or with a side of pan-fried vegetables. These are also great in lunch boxes.

> Can’t find ground up chicken mince meat? Feel free to use turkey or pork instead. I often buy a combination of chicken thighs and some breast meat, take the skin and bones off and slice into smaller pieces, then grind in a food pro-cessor in batches to a similar to mince consistency. This way you also know exactly what meat is inside.

> Apples can be used instead of pears.Prep time15 mins

Ingredients

Cook time15 mins

Serves4

• 750-800 g / 1.6 lb. chicken mince/ground chicken (I used some chicken breasts and chicken thighs, all skinless, ground up using a food processor)

• 1½ medium ripe pear, skin on but remove the core

• 10-12 medium sage leaves, finely chopped (or 1 teaspoon dried sage or herbs)

• 1 levelled teaspoon sea salt• ½ teaspoon ground black pepper• ½ teaspoon garlic powder (optional)• 2-3 tablespoons coconut oil (for frying)

Combine the ground chicken mince with the rest of ingredients and mix well using your hands. Roll into small flat patties and set aside on a plate. Don’t worry if they’re not perfect or if a piece of pear is sticking out.

Preheat a large skillet/frying pan over me-dium-high heat and melt a tablespoon of coconut oil. Add the the patties, in batches if

needed, and without overcrowding the pan, and cook for 5 minutes on each side. At the end turn the patties on their sides for about 20 seconds, you can prop them up against the edges of the pan. This will brown off the edges slightly.

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Cauliflower Fried Rice With Ham & Fried Egg > Nightshades: Omit chilli and red peppers if avoiding nightshades. You can use diced zucchini instead of peppers. Curry powder usually contains some chilli, so you can use a combination of turmeric powder and cumin powders instead. Omit the egg and add extra protein like cooked seafood or chicken instead. If following strict AIP, avoid cumin as well.

Ingredients

• ½ head of large cauliflower, broken into small florets

• 1 tablespoon coconut oil• 1 medium brown onion, finely diced• ½ tablespoon finely diced fresh ginger (or ½

teaspoon of dried ginger powder)• ½ long red chilli, seeds out and finely diced• 1 medium carrot, peeled and diced into small

cubes• ½ large red capsicum/bell pepper, finely diced• 1 celery stick, finely diced• ½ teaspoon sea salt• 150 grams ham off the bone or other good

quality ham, diced (bacon can also be used)

• 3 cloves garlic, finely diced• 1 teaspoon curry powder• 1½ tablespoons fish sauce• 1½ tablespoon Tamari wheat free soy sauce or

coconut aminos• 1 extra teaspoon of coconut oil or 1 tablespoon

of olive oil• 1 teaspoon sesame oil (if available)• Juice of ½ lime• ¼ cup chopped fresh coriander/cilantroFor the egg omelette• 1 teaspoon coconut oil or ghee• 2 eggs• pinch of salt

Prepare the cauliflower: chop the florets into fine crumb pieces or add the cauliflower, in batches, to a food processor and grind into small, rice like pieces. Set aside.

Heat coconut oil in a large, deep frying pan over high heat. Add the onion, ginger, chilli, carrot, peppers and celery. Season with salt and stir, turn to medium-high. Cook for 5 minutes, stirring regularly.

Then add the ham and stir through for an-other minute. Add the cauliflower and the rest of ingredients, except for lime juice and coriander, and stir through. Cook for 2-3

minutes, stirring through frequently, until the cauliflower is just slightly softened.

In the meantime, whisk the eggs in a bowl and heat the coconut oil in another frying pan. Pour in the mixture and swirl around the pan. Cook the eggs until firm, remove to a chopping board and dice into small strips or pieces.

Stir through the lime juice and coriander. Add half of the eggs. Serve with the rest of the diced egg omelette over the top. Garnish with extra coriander and some chilli or lime wedg-es.

Prep time15 mins

Cook time30 mins

Serves4

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Our participants logging their meals

And their exercise - wherever they are