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Meal Plans
Depending on your start weight and gender your daily calorie allowance will differ. Follow the Meal Plan according to your start weight as outlined below:
Because different people require different levels of support whilst losing weight, the Meal Plans have been designed to provide as much structure as possible. Where most may follow the Meal Plan to the letter, others may decide to use the Meal Plan as a rough guide, interchanging meals to better suit their taste. Others may not use the Meal Plan at all, but simply plan their own healthy meals whilst sticking to the recommended calorie intake for their weight.
However you decide to use the programme, the most important thing to remember is that you must remain within your calorie allowance each day to effectively lose weight.
Day 1 (Cleanse)
344 calories
1 cup (140g) of fresh pineapple cubed
1 cup (177g) of sliced kiwi fruit
1 small (83g) nectarine
60g of dried fig
481 calories
½ cup (93g) of cooked quinoa
10 (34g) sugar snap peas
50g of baby spinach raw
10 (17g) cherry tomatoes
3 (30g) red pepper slices (5mm thick)
10 sprigs (10g) of raw watercress
30g of walnuts
1 Tbsp (20ml) of lemon juice
10mls of extra virgin olive oil
566 calories
1 Steamed Vegetables (see recipe in Recipes section)
1 cup (140g) chicken breast, grilled
1 (200g) sweet potato baked
109 calories
4 cups (250ml) of herbal tea (any flavour), no sugar
1 medium (110g) banana
8 cups (250mL) of water
Total Daily Intake = 1500 calories
Day 2 (Cleanse)
307 calories
1 Fruit Salad (see recipe in Recipes section)
60g of natural yoghurt
1 Tbsp (10.3g) of flaxseed
1 level tsp (6g) of honey
388 calories
1 Vegetable Soup (see recipe in Recipes section)
4 (12.5g) oatcakes
366 calories
1 Chinese Vegetable Stir Fry (see recipe in Recipes section)
15 small (5g) prawns, stir fried
½ cup (80g) of cooked brown rice
440 calories
2 medium (138g) apples
20 (30g) cashew nuts, unsalted
1 small (85g) banana
2 slices (50g) of pineapple, 1.2 cm thick
4 cups (250mL) of herbal tea, no sugar
8 cups (250mL) of water
Total Daily Intake = 1501 calories
Day 3 (Shakes)
303 calories
1 serving (50g) of Kim Kardashian’s Vanilla
Shake (prepared as directed)
1 medium (170g) banana
340 calories
1 serving (50g) of Kim Kardashian’s Chocolate
Shake (prepared as directed)
1 tub (175g) fat free yoghurt, any flavour
1 medium (150g) apple
658 calories
1 Chicken Pasta (see recipe in Recipes section)
1 small packet of garden salad, no dressing
1 medium (65g) multigrain bread roll
1 tub (176g) of rice pudding
234 calories
500g of fresh strawberries
10 (9g) sticks of cucumber
2 Tbsp (20g) any low fat dip
4 cups (250ml) of herbal tea (any flavour), no sugar
8 cups (250ml) of water
Total Daily Intake = 1535 calories
Day 4 (Shakes)
303 calories
1 serving (50g) of Kim Kardashian’s Chocolate
Shake (prepared as directed)
1 medium (170g) banana
271 calories
1 serving (50g) of Kim Kardashian’s Vanilla
Shake (prepared as directed)
1 tub (175g) fat free yoghurt, any flavour
786 calories
1 Moroccan Lamb (see recipe in Recipes section)
130g cooked couscous (prepared as directed)
123 calories
1 Tbsp (20g) of light houmous dip
10 (7g) sticks of fresh carrot
10 (9g) sticks of cucumber
1 thick slice (294g) of watermelon
4 cups (250ml) of herbal tea, no sugar
8 cups (250ml) of water
Total Daily Intake = 1483 calories
Day 5 (Shakes)
258 calories
1 serving (50g) of Kim Kardashian’s Chocolate
Shake (prepared as directed)
1 medium (150g) apple
303 calories
1 serving (50g) of Kim Kardashian’s Vanilla
Shake (prepared as directed)
1 medium (170g) banana
658 calories
1 Chicken Pasta (see recipe in Recipes section)
1 cup (150g) of boiled wholemeal pasta
1 Green Side Salad (see recipe in Recipes section)
2 slices (23g) of garlic bread with butter
260 calories
1 tub (62g) of diet chocolate mousse
1 (35g) low calorie cereal bar
1 thick slice (294g) of watermelon
3 cups (250ml) of herbal tea, no sugar
8 cups (250mL) of water
Total Daily Intake = 1479 calories
Day 6 (Shakes)
284 calories
1 serving (50g) of Kim Kardashian’s Vanilla
Shake (prepared as directed)
20 medium size (120g) green grapes
204 calories
1 serving (50g) of Kim Kardashian’s Chocolate
Shake (prepared as directed)
760 calories
1 serving of Low-fat Chicken Thai Curry (see
recipe in Recipes section)
1 serving of Apple & Raspberry Crumble (see
recipe in Recipes section)
22 almonds
256 calories
1 medium (120g) nectarine
1 tub (175g) fat free yoghurt any flavour
2 (25g) low calorie crackers such as Ryvita
1 Tbsp (20g) low fat soft cheese
3 cups (250ml) of herbal tea, no sugar
8 cups (250ml) of water
Total Daily Intake = 1504 calories
Day 7 (Shakes)
303 calories
1 serving (50g) of Kim Kardashian’s Chocolate
Shake (prepared as directed)
1 medium (170g) banana
272 calories
1 serving (50g) of Kim Kardashian’s Vanilla
Shake (prepared as directed)
1 medium (150g) apple
614 calories
1 serving of Baked Fish (see recipe in Recipes section)
1 serving of Savoury Spinach (see recipe in Recipes section)
100 g of boiled potato
1 (176g) tub of rice pudding
317 calories
1 serving of Curried Carrot Soup (see recipe in Recipes section)
2 (12.5g) oatcakes
2 medium (100g) kiwi
4 cups (250ml) of herbal tea, no sugar
8 cups (250ml) of water
Total Daily Intake = 1506 calories
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