T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

FREE GUIDE

THE 7-DAY
HAPPY
WEIGHT
PROGRAM

HOLISTIC SUSTAINABLE
WEIGHT MANAGEMENT

©2022 Happy Healthy You 1 happyhealthyyou.com.au

 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Contents
INTRODUCTION 3
What's it all about – 7 BLOCKS, 7 TIPS, 7 DAYS OF MEALS 3
THE 7 BLOCKS 5
What are they? 6
Insulin resistance 7
Oestrogen dominance 8
Thyroid issues 9
Stress and sleep issues 10
Digestive issues 12
Accumulation of toxins 14
An unhealthy relationship with food 16
Types of body fat 18
TIPS 19
7 Tips for good habits 20
HAPPY WEIGHT MEAL PROGRAM 22
7-Day Happy Weight meal plan 24
7 Tips to make it easy 25
Smoothie guide 26
ABOUT 27
About happy healthy you 28
Browse Recipes 29
FURTHER SOLUTIONS 30
Support plans 31
RECIPES 32
SHOPPING LIST 48

Key
Return to Contents
Return to Recipe Contents

2
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

7 BLOCKS, 7 TIPS, 7 DAYS

OF MEALS
HOLISTIC SUSTAINABLE WEIGHT MANAGEMENT
You are probably here because you are feeling sluggish, you experience cravings you
can’t control, and you’re generally not feeling great in your own body.
Perhaps it’s been a struggle for you to feel good in your own skin, your body shape may
have changed, and you aren’t comfortable with it anymore.
• Do you know what’s getting in the way between you and your personal
happy weight?
• What could be blocking you and hindering you?
• What imbalances in your body are playing a role in all this?
This 7-Day Happy Weight Program is about starting and developing routines and habits
that are sustainable for you. It's not easy and this is not a quick fix - the first 7 days will
help you form habits and sustain this over a longer period to help you achieve your happy
weight.

‘Forming healthy habits and practising them

consistently is the biggest key for success.’

3
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

“Holistic sustainable
weight loss is all about
learning a new lifestyle
that is healthier”
- Lisa Curry

YES, the balance of calories in versus calories out certainly matters; however, there are
some really important factors that are often ignored in typical weight loss programs.
Ironically, these are often the biggest and most significant hurdles.

They should always be considered, because if you are struggling, then it’s highly likely
that these issues are affecting you - we refer to these as the 7 blocks to weight loss.

Happy weight is a tool to assist you to reduce weight

naturally through reducing overall calorie intake whilst
working on the common BLOCKS towards weight loss.

4
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

THE 7 BLOCKS
TO WEIGHT LOSS

5
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

So first up,
what are the
7 blocks to
Weight Loss?

1 Insulin resistance
2 Oestrogen dominance
3 Thyroid issues
4 Stress and sleep issues
5 Digestive issues
6 Toxin accumulation
7 Unhealthy relationships with food

Let’s delve into these 7 blocks or hurdles and

what they may mean for you.

6
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

1
INSULIN RESISTANCE
This is when your cells are not receptive to the effects of insulin anymore. Essentially, your
cells are burnt out. It is insulin’s job to help get sugar out of your bloodstream and into
cells to make energy.

EAT FOOD

INSULIN
FEEL TIRED MAKE INSULIN
& HUNGRY RESISTANCE

SUGAR STORES CELLS RESIST

AS FAT INSULIN

You end up with blood sugar levels which are higher

than they should be and more fat storage,
especially around the abdomen.

In the case of insulin resistance, you have high blood sugar levels because even though
your pancreas is releasing insulin to get sugar out of your blood and into your cells,
it’s simply not happening. You end up with blood sugar levels that are higher than
they should be and more fat storage, especially around the abdomen. Then excess fat
will secrete chemicals that further impair insulin sensitivity of your cells and tissues,
and so the vicious cycle continues.

7
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

2
OESTROGEN DOMINANCE
This occurs when there are far higher levels of oestrogen compared to progesterone.
It happens when oestrogen is at normal levels but progesterone is low, and also when
oestrogen levels are high but progesterone is normal.

This is a hallmark occurrence in perimenopause

when progesterone levels begin to drop, but it can happen
any time throughout a woman’s life if her hormones
are out of balance.
When oestrogen levels are in their normal range, it helps with the metabolism of fat as
oestrogen plays a role in the signalling of fat production for fertility reasons, and prevents
the breakdown of fat. However, once an imbalance occurs, a cycle of excess fat production
can occur.
OESTROGEN
DOMINANCE

MENOPAUSE WEIGHT GAIN

RESULTS IN (BELLY FAT)
LOWER LEVELS OF PRODUCES MORE
PROGESTERONE OESTROGEN

INCREASED
OESTROGEN
DOMINANCE

IF THIS RESONATES WITH YOU, WE HAVE TWO SUPPORT PLANS

THAT MAY BE OF ASSISTANCE

WEIGHT & HORMONE SUPPORT PLAN

Includes Happy Weight or Happy Weight Vegan, Happy Hormones, and this 7-Day
Happy Weight Program. This can be helpful if hormonal blockages are preventing you
from achieving your happy weight.
WEIGHT, HORMONE & DIGESTION SUPPORT PLAN
Includes Happy Weight or Happy Weight Vegan, Happy Hormones, Happy Greens,
and this 7-Day Happy Weight Program. This can be helpful if hormonal and digestive
issues are preventing you from achieving your happy weight.

8
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

3
THYROID ISSUES
Your thyroid is a gland in your neck which makes and releases hormones that control your
entire body’s metabolism. Various factors can affect the health of your thyroid, causing it
to either under function (hypothyroidism) or over-function (hyperthyroidism).

SYMPTOMS OF HYPOTHYROIDISM

BRADYCARDIA FATIGUE WEIGHT GAIN

INTOLERANCE CONSTIPATION JOINT PAIN

TO COLD

HAIR LOSS DEPRESSION MENSTRUAL

CHANGES

An underfunctioning thyroid is more common than an over functioning thyroid and it

causes your metabolism to slow down.

As your metabolism slows down, your basal metabolic rate plummets, and your body
thinks it requires fewer calories to function. Meaning, what you used to eat, that allowed
you to maintain a steady weight, now causes you to put on weight. The most common
cause of an under-functioning thyroid is an autoimmune condition called Hashimoto’s
Thyroiditis. This is driven by missignalling of the immune system, creating antibodies that
attack the thyroid tissue and compromises thyroid function.

As your metabolism slows down, your basal

metabolic rate plummets, and your body thinks
it requires fewer calories to function

9
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

4
STRESS & POOR SLEEP
Regardless of what stress we are dealing with, our body’s hormonal response is the
same. Sleep deprivation or poor sleep acts as a major stressor to the body, so don’t
underestimate the effect that this has on your journey towards your happy weight.
When we are under stress our body releases our main stress hormone called cortisol. It is
released by our adrenal glands (on top of our kidneys). Cortisol can mess with our insulin
and blood sugar balance.
Because of this, excess cortisol levels are linked with overeating, weight gain, and increased
belly fat. Over time, this situation can also lead to insulin resistance.

INCREASES HUNGER
& CRAVINGS

SUPPRESSES THYROID DRAINS ENERGY,

FUNCTION & LEAVING YOU TOO TIRED
SLOWS METABOLISM TO EXERCISE

DISRUPTS SLEEP, CAUSING

INFLAMMATION, FATIGUE
AND INCREASED APPETITE

One of the reasons why sleep is so important is because when we sleep, we release
melatonin. This is our sleepy hormone, it acts as an antioxidant. As an antioxidant, it
quenches free radicals and literally protects our cells from the effects of stress, day
to day toxins we are exposed to, some side effects of medications, pollution, and
inflammatory foods that we eat. Additionally, melatonin which is released through the
night can assist with fat burning, and maintaining your lean body mass.

10
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Have you ever noticed that after really poor sleep,

crashing energy levels cause you to feel more cravings
for calorie and sugar dense foods?
That’s right, your lack of sleep will impair your insulin and glucose balance, causing you to
have blood sugar peaks and crashes. This is what leads you to reach for the chocolates,
or the cookies to help prop you up.
If this is you, this cycle needs to be addressed and broken. Good solid sleep will aid with
recovery from exercise, fat burning and muscle building, it helps our brain’s detoxification
system so we feel fresh.

PHYSICAL STRESS MENTAL STRESS

• Exercise • Anxiety, anger
• Inflammation • Depression
• Oxidative stress • Restlessness
• Poor sleep

PROLONGED
INCREASE
Compromised IN CORTISOL Higher
Immune Blood
System Pressure

Slower Increased
Muscle Blood sugar
Recovery Levels
Increase in fat
storage around
the abdomen

If you require additional support to help optimise your sleep and stress then we highly
recommend our Weight and Sleep Support Plan. It includes Happy Weight or Happy
Weight Vegan, this 7-Day Happy Weight Program, Happy Hormones and Happy Calm.

11
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

5
DIGESTIVE ISSUES
A whole array of factors including stress, medications, and a processed diet, can
compromise your gut bacteria. Ensuring that the colony of microbes in your gut (your
microbiome) is diverse and thriving is a key component of achieving a healthy weight.
A diverse and nourished gut microbiome helps manage body weight by influencing your
metabolism, and imbalances in your gut bacteria can cause all sorts of issues. When this
happens, beneficial bacteria decline and there may also be less diversity in the types of
bacteria. ALL of this can be influenced by what you eat.
Let’s get a better understanding of how the microbes in your gut behave:

The liver The stomach The brain The muscles Fat tissue affects
affects affects gastric affects feelings affect the ability abdominal fat
metabolism and emptying and the of hunger and to use fat as an leading to insulin
inflammation feeling of fullness satiety energy source resistance and
inflammation

Your gut microbes break down carbohydrates into short-chain fatty acids (SCFAs),
vitamins and other metabolites. These SCFAs act as energy for the cells of your di-
gestive tract. They also allow your gut to communicate with different cells in your
body, including your brain and central nervous system via the vagus nerve.
All these processes will affect your overall metabolism, appetite and food intake.
These SCFAs are involved in the release of gut hormones that regulate your appetite
by keeping you feeling satiated. They also play a role in regulating insulin and the way
you regulate fat storage.

12
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

The bacteria living in your digestive tract

play a major role in controlling your appetite,
and your entire body’s metabolism.

When these hormones are at normal levels, they help to suppress and maintain a
healthy appetite, but when they are lacking, you will feel the need to eat more and
feel more peckish.
What you eat, and the health of your gut bacteria is super important in maintaining a
healthy weight!

The liver The stomach The brain The muscles Fat tissue affects
affects affects gastric affects feelings affect the ability abdominal fat
metabolism and emptying and the of hunger and to use fat as an leading to insulin
inflammation feeling of fullness satiety energy source resistance and
inflammation

13
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

6
ACCUMULATION OF TOXINS
There are chemicals in substances and foods that we come into contact with on a daily
basis which can have a negative effect on your hormonal pathways, and the metabolism
of your hormones. These are termed EDCs, or endocrine-disrupting chemicals, and are
commonly found in herbicides and pesticides, cleaning products, makeup and skin
care products.

THERE ARE ALSO CHEMICALS TERMED OBESOGENS,

WHICH HAVE THE POTENTIAL TO INTERFERE WITH FAT
METABOLISM AND CAUSE WEIGHT GAIN.
Obesogens can also be an endocrine-disrupting chemical, meaning that they affect fat
metabolism by interfering with your normal hormonal function.
By affecting your hormones, these chemicals have the potential to interfere with your
hunger signals, blood sugar balance, cravings, and appetite control. Minimising the usage
of products containing chemicals that interfere with hormone function, whilst supporting
your detoxification and elimination processes, contribute to the clearance of toxins that
may be affecting your ability to achieve a healthy weight. You can start simply by:

Eating organic or non-sprayed produce when possible.

Swapping conventional cleaning products for cleaning products which are eco-
friendly, and more natural.

Using skincare products, toiletries and sanitary hygiene items which are natural
where possible.

Avoiding drinking and eating out of plastics and definitely not heating plastics in
the microwave.

14
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Endocrine disrupting chemicals have the potential

to interfere with your hunger signalling, blood sugar
balance, cravings, and appetite control.

Increase
the size of
fat cells

Interfere with Increase

the hormonal the number
regulation of of fat cells
fat tissue

OBESOGENS

Interfere with Alter basal

the control of metabolic rate
appetite and and energy
satiety balance
Compromise
insulin
sensitivity

If you are after support in this area, we recommend our Weight and Liver Cleansing
plan which includes, Happy Weight or Happy Weight Vegan, Happy Liver, Happy Hor-
mones, and this 7-Day Happy Weight Program.

15
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

7
AN UNHEALTHY RELATIONSHIP WITH FOOD
An unhealthy relationship with food can include a whole range of behaviours, but
more commonly, we see unhealthy relationships with food encompassing elements of
punishment and reward, deprivation, bingeing, and yo-yo dieting.
Of course, there are plenty more variations of this, but in essence, it is important to
know that a current or past history of an unhealthy relationship with food can act as a
significant blockage that prevents you from achieving a healthy weight.

How so?

16
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

THERE ARE MANY WAYS,

BUT SOME SIGNIFICANT POINTS INCLUDE:
• Interfering with gut-brain pathways - Binge eating impairs the health of our gut
which indirectly influences our brain chemicals and feelings of hunger and fullness.
• Compromising the health of your gut microbiome - emotional eating and poor food
choices impact our gut microbiome which in turn negatively influences energy,
metabolism, hunger and fullness.
• Affecting your thyroid hormone function - specific nutrient deficiencies, inflammation,
and even yo-yo dieting can compromise how you produce thyroid hormones leading
to either hyper or hypothyroidism.
• Impairing pancreas function - The pancreas is responsible for insulin and blood sugar
control and when we drastically restrict calories and then binge eat, unpredictable
cravings and blood sugar issues arise, which affect fat storage and fat metabolism.

Understanding the different types of body fat

and the link to your happy weight?

Fat tissue is located in different parts of the body, but we have subcutaneous fat which
sits under your skin and also visceral fat. Visceral fat is located deeper, it surrounds
your organs and excess visceral fat is linked to a higher risk of metabolic illness.

17
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

THERE ARE TWO TYPES OF FATTY TISSUE

TYPE OF FATTY FUNCTION LOCATION
TISSUE

BROWN FAT • Storage and manufacture of energy. Subcutaneous

Energy Burning* • Contains a lot more mitochondria rather than
(cellular powerhouses that produce visceral
energy and heat as a byproduct).
• Seen more in leaner people and children
• Burns to create heat (thermogenesis).
BROWN
FAT CELL

Brown fat also keeps us warm when we get cold,

as it switches ‘on’ and burns to create heat -
this is thermogenesis.
Literally burning calories to keep us warm.
TYPE OF FATTY FUNCTION LOCATION
TISSUE

WHITE FAT • Energy storage- responsible for storing More visceral

Energy Storage the extra calories from food that we eat. Commonly found
• Can increase in size and in number. around the
• When there is an excess it desensitises abdomen and
the liver to a hormone called adiponectin. middle sections.
• Adiponectin assists with insulin and
blood sugar balance, it also prevents
WHITE
FAT CELL excess fat storage in the liver.
• White fat makes and secretes its own
oestrogen, and can perpetuate the cycle
of oestrogen dominance. It is important
to break this cycle and reduce excess
white fat where necessary in order
to improve your hormonal balance
and overall response to insulin, in turn,
optimising fat metabolism and storage.

18
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

7 TIPS FOR STARTING

GOOD HABITS

19
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

7 TIPS FOR STARTING GOOD HABITS

This information may all be new to you, or it may be old news. Regardless, it is important
to know that you can start your 7 day rejuvenating journey towards your happy weight -
NOW.
If you follow our simple, delicious meal plan and nail these 7 tips, for 7 days to start
establishing a healthy pattern for yourself, you will see how you can make a difference in
your body in just 7 days.

HAPPY HEALTHY TIPS FOR YOU THIS WEEK

1 Stay hydrated
• Drink at least 2 litres of filtered water daily. This helps to eliminate toxins and can
improve energy, skin health and digestion.
• Add Happy Greens or Happy Turmeric to your water for an extra boost.
• Dehydration can be mistaken for hunger, so drinking enough fluids is key!

2 Eliminate
• We challenge you to completely avoid processed sugar, caffeine, and alcohol for
the next 7 days. For some people, this can be difficult, and we are here to support
you through it.
• Make sure to rest if your body needs it, this may be a big challenge but your body
will thank you for it.

3 Move your body

• Add incidental movement throughout your day. Eg: Walk when it’s an option, park
further away from the shops, stand instead of sit.
• Use a step tracker (like a sports watch).
• Take time to stretch daily
• Set small weekly goals, e.g. walk daily for 20 minutes, 100 crunches for the week, 15
minutes of yoga per day.
• Find someone who you can set goals with, then you will be accountable to them.
• Include movement and exercise that is fun, spend time in nature, hike, walk on the
beach, fly a kite, play with your kids.
• Helps your body keep all systems on go, and it is an important aspect of detoxifying.

20
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

4 Support your lymphatic system

• Dry brush, use lymFATic gloves, jump on a rebounder, and get a massage. This will
all help to keep your lymphatic fluid flowing to assist with toxins moving out of
your body

5 Mental detox
• Aim for 5 to 10 minutes of meditation, journaling or breathwork daily.
• Explore the excellent apps for beginners (Insight timer, Calm, Headspace, Floe).

6 Social detox
• Become aware of what energy the people around you create.
• Set boundaries and make the changes required in order to be surrounded with
more positivity. Stress is the most underestimated contributor to poor health.

7 Calming evening routine

• Light candles, read a book, take a bath.
• Create a calm, comfortable environment.
• Reduce your screen time before bed.
• Try to sleep and wake at the same time every day, this will help to regulate your
circadian rhythm.

21
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

OUR 7-DAY HAPPY WEIGHT

MEAL PROGRAM

22
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

A HEALTHY APPROACH TO SUSTAINABLE

WEIGHT MANAGEMENT IS HOLISTIC
It is not about solely depriving you of calories to trigger weight loss. Yes, you need to be in
a calorie deficit to shed weight, but the metabolic effect of each calorie that you consume
is equally as important. This is why it is important to consume foods that have a favourable
impact on your metabolism and not to focus solely on the caloric value of foods.

What would we do if we didn’t have nutritional panels telling us the caloric value of everything
we ate? What if we only had access to whole foods that came from the earth that didn’t
come with a number telling you how many calories were in them? Would you be able to
listen to your body’s cues in order to eat to achieve and maintain your happy weight?

Every person who struggles to achieve a healthy weight is dealing with blocks that are
hindering this from happening. We have a wonderful naturopathic solution addressing
common weight loss blockages.

THE IMPORTANCE OF NUTRITIOUS FOOD

CANNOT BE OVERSTATED!
You can exercise and move your body as much as you want, but if what you are putting in
your body isn’t supporting you to achieve your goals, then it is pretty pointless.

In saying this…Here is our one week kickstart to a happier, healthier YOU. This program
provides you with the meal plan that you need to start developing healthy habits which will
set you up for achieving your goals

All recipes are high in fibre, protein, and healthy fats, to keep you satiated throughout the
day and to keep your blood sugar levels stable with minimal cravings. Together with our
Happy Weight product, this simple but effective plan will give you an excellent 7 days of
rejuvenation.

If you feel like you want to continue after completing this, then, we suggest doing our 28-
Day Happy Reset Program by Lisa Curry.

23
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

7-DAY HAPPY WEIGHT MEAL PLAN

Upon rising: have a glass of warm water with 1 serve of Happy Turmeric
and/or Happy Greens or 1 tbsp of apple cider vinegar.

BREAKFAST LUNCH SNACKS DINNER

1 Blueberry protein
Salmon Nori Wraps muffin OR Happy Chili with
DAY 1

Happy Weight
OR 10 almonds and an Slendier rice or veggie
Lean Smoothie
Rainbow Wrap apple OR rice/cauliflower rice
yoghurt pouch
DAY 2

Happy Chilli on 2 boiled eggs Happy Weight

Protein Porridge
2 X sourdough toast 1 carrot 1 celery stick made with water

1 Blueberry protein
muffin OR
DAY 3

Happy Weight Haloumi Cobb Chicken slaw

10 almonds and
Lean Smoothie Salad soup
anapple OR
yoghurt pouch

1 X sourdough toast,
1/4 avocado, 1 X
DAY 4

Chicken slaw Happy Weight 4 Summer

boiled egg, sunflower,
soup made with water Spring Rolls
pumpkin, hemp seeds
sprinkled

1 Blueberry protein
Green curry stir fry
muffin OR
DAY 5

Happy Weight 4 Summer with Slendier rice

10 almonds and
Lean Smoothie Spring Rolls or veggie rice/
anapple OR
cauliflower rice
yoghurt pouch

Green curry stir fry

Basic hummus
DAY 6

with Slendier rice Happy Weight

Happy Eggs 1 carrot & 1 celery stick
or veggie rice/ made with water
OR Seaweed snacks
cauliflower rice

Happy bolognaise
DAY 7

2 X Happy Weight Happy Weight Basic hummus

with Slendier noodles/
Protein Pancakes Lean Smoothie 1 carrot 1 celery stick
Pulse pasta

Health is a journey.
Start that journey with our Happy Weight program.
JEFF BUTTERWORTH

24
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

7 TIPS TO MAKE THIS AS EASY AS POSSIBLE

1 Make your blueberry protein muffins the day before you start, make a batch and
freeze. Heat as you need. If you won’t be baking muffins, you can have almonds
and an apple, boiled eggs, vegetable sticks and hummus, seaweed snacks or
yoghurt instead – as per the meal plan.

2 Make your basic hummus at the beginning of the week, or you can purchase a tub
of hummus.

3 Chop your carrot and celery sticks and keep them in the fridge.

4 Get 4 ziploc bags and prep all your Happy Weight Lean Smoothie ingredients.
Put ½ a peeled banana (optional), 1 cup of blueberries, a handful of greens, flaxseeds
or flax meal, in each ziploc bag and freeze so they are ready at the start of the week.
Add Happy Weight and your milk of choice when you are ready to blend.

5 Boil 5 eggs and keep them in the fridge.

6 If you are out, order a meal with half a plate of vegetables and a palm sized portion
of protein (eg: chicken/beef/fish and salad or cooked vegetables)

7 Easy emergency foods if you are not well prepared: Have leftovers! Otherwise,
chop up a big bowl of vegetables you have in your fridge, keep them raw or saute/
steam, add protein of your choice (2 boiled eggs, a can of salmon/tuna, turkey breast,
tofu etc), drizzle with apple cider vinegar, top with a dollop of hummus and sprinkle
with seeds.

25
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Your Happy Weight

Smoothie Guide
1 Choose a base* – 1.5 cups / 300ml

* Water or your choice of milk, or blend in your

favourite smoothie once daily

2 Add 25g of your

Happy Weight powder

3 Add a generous handful of fruit and/or veggies

4 Add some of your favourite toppings

5
BLEND
ENJOY !
!

26
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

ABOUT

27
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Happy Healthy You is a health and well-being company with a purpose

and mission of “changing lives every day”. We are passionate about
supporting you throughout your well-being journey. Our range of
trusted, sustainable, natural health products, services and knowledge
help you achieve this.
Our team of caring professionals continue to guide, educate and
empower our community and provide a safe place to help you live
your best life!
We are more than just supplements and a skincare company. Our
professional team of naturopathic and nutritional practitioners stand
behind our products and clinic services and supports our private
online communities of over 500,000+ members.

The Happy Healthy You approach to sustainable

weight management is health-centred.
Our stance is that weight loss and health go hand in hand, you should
not separate the two. Unhealthy weight loss is unsustainable and is
not in line with our core values.
Our naturopathically formulated Happy Weight formula may help
you to achieve your Happy Weight while working with your body to
support you along your health journey.
These delicious, new and improved formulas have been created with
health-conscious individuals in mind – to support and nourish you.
Happy Weight is a protein-based formula, with prebiotics,
probiotics, vitamins and minerals to assist with energy production,
fat metabolism, digestive health, and to keep you feeling fuller for
longer. It is gluten-free and free from artificial sweeteners, flavours,
colours and preservatives.

28
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Make sure to browse our website

for a great selection of Happy Weight recipes.
We have recipes for smoothies, muffins,
and protein rich snacks.

BROWSE RECIPES

29
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

FURTHER SOLUTIONS
If you want to delve deeper into addressing your issues,
make sure you join our Happy Weight Facebook Group
to ask questions, and immerse yourself in a like-minded
community of over 20,000+ members.

JOIN NOW

30
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

For more specific solutions to help you

with weight and health blockages,
choose the most appropriate support plan.

WEIGHT & HORMONE SUPPORT PLAN

Includes Happy Weight or Happy Weight Vegan, Happy Hormones, and this 7-Day
Happy Weight Program. This can be helpful if hormonal blockages are preventing you
from achieving your happy weight.

WEIGHT, HORMONE & DIGESTION SUPPORT PLAN

Includes Happy Weight or Happy Weight Vegan, Happy Hormones, Happy Greens,
and this 7-Day Happy Weight Program. This can be helpful if hormonal and digestive
issues are preventing you from achieving your happy weight.

WEIGHT & LIVER CLEANSING PLAN

Includes Happy Weight or Happy Weight Vegan, Happy Hormones, Happy Liver and
this 7-Day Happy Weight Program. An accumulation of toxins can hinder you from
achieving your happy weight.

WEIGHT & SLEEP SUPPORT PLAN

Includes Happy Weight or Happy Weight Vegan, Happy Hormones, Happy Calm and
this 7 day Happy Weight Program. If poor sleep and chronic stress is a blockage for
you, then we highly recommend this plan.

31
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

HAPPY WEIGHT
PROGRAM RECIPES
HOLISTIC SUSTAINABLE WEIGHT MANAGEMENT
You are probably here because you are feeling sluggish, you experience cravings you
can’t control, and you’re generally not feeling great in your own body.
Perhaps it’s been a struggle for you to feel good in your own skin, your body shape may
have changed, and you aren’t comfortable with it anymore.
• Do you know what’s getting in the way between you and your personal
happy weight?
• What could be blocking you and hindering you?
• What imbalances in your body are playing a role in all this?
This 7-Day Happy Weight Program is about starting and developing routines and habits
that are sustainable for you. It's not easy and this is not a quick fix - the first 7 days will
help you form habits and sustain this over a longer period to help you achieve your
happy weight.

‘Forming healthy habits and practising them

consistently is the biggest key for success.’

32
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Recipe Contents
Happy Weight Lean Smoothie 34
Salmon Nori Wraps 35
Rainbow Wraps 39
Blueberry Protein Muffins 37
Happy Chilli 38
Protein Porridge 39
Haloumi Cobb Salad 40
Chicken Slaw Soup 41
Summer Spring Rolls 42
Green Curry Stir-fry 44
Happy Eggs 45
Happy Protein Pancakes 46
Happy Bolognaise 47

33
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Happy Weight Lean Smoothie

By: Rachel Enright

SERVINGS: 1 PREPPING TIME: 10 MIN COOKING TIME: N/A

INGREDIENTS DIRECTIONS
Fresh or frozen blueberries 1. Blend all ingredients together in a high-speed
1 cup blender or Thermomix until smooth.
Happy Weight (any flavour) 2. Pour into a tall glass and enjoy!
25g
Dairy-free milk 1 cup
Flaxseed meal or flaxseeds NOTES
1 tbsp Baby spinach, kale, or romaine lettuce are great
Fresh greens 1 handful
Ice ½ cup choices for fresh greens. You also have the option
to add ½ cup frozen bananas.
OPTIONAL:
Organic yoghurt ½ cup

34
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Salmon Nori Wraps

By: Rachel Enright

SERVINGS: 2 PREPPING TIME: 10 MIN COOKING TIME: N/A

INGREDIENTS
Kiwi guacamole 1 batch
Smoked salmon 150g
Nori seaweed wrappers
8 sheets
OPTIONAL:
Sprouts as desired
DIRECTIONS
1. Pre-make the Kiwi Guacamole. You can find the
recipe here.
2. Double up and lay out the nori sheets on a
flat surface.
3. Spread out the guacamole, salmon and sprouts
over half of the sheet and carefully wrap the nori
around the filling. Will make 4 wraps.
4. Serve immediately and eat straight away.
5. Enjoy!

NOTES
Option to use canned salmon, mackerel, and
roasted chicken in place of the smoked salmon.

35
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Rainbow Wraps
By: Rachel Enright

SERVINGS: 1 PREPPING TIME: 10 MIN COOKING TIME: N/A

INGREDIENTS DIRECTIONS
Choice of Organic Wrap: 1 pc 1. Lay the wrap and fill with ingredients of choice in
Mountain bread your desired amounts.
BFree wrap 2. Roll up and enjoy.
Nori seaweed sheets 3. *Click here for Salt & Pepper Tofu recipe.
Whole meal organic tortilla
Choice of Protein Fillings:
as desired
Roast chicken
Turkey slices
Grilled tempeh
Salt & Pepper Tofu*
CHOICE OF VEGGIE
FILLINGS AS DESIRED:
Grated carrot
Grated beetroot
Sprouts
Lettuce
Sliced cucumber
Chopped tomatoes
Sliced capsicum
Onion slices
Sauerkraut
CHOICE OF CONDIMENTS
AS DESIRED:
Mustard
Chili sauce
Organic mayonnaise
Pepper

36

SERVINGS: 10-12
INGREDIENTS
Organic eggs 3 pcs
Organic Greek or coconut
yogurt ¾ cup
Ghee or coconut oil ⅓ cup
Coconut sugar ½ cup
Vanilla extract1 tsp
Fine almond meal or almond
flour 1¼ cup
Happy Weight powder
3 serves
Baking powder 1¼ tsp
Salt ½ tsp
Fresh or frozen blueberries
1 cup
Grated lemon rind or zest
1 tbsp
T H E 7 - D AY H A P P Y W E I G H T P R O G R A M
Blueberry Protein Muffins
By: Rachel Enright
PREPPING TIME: 10 MIN COOKING TIME: 20 MIN
DIRECTIONS
1. Pre-heat oven to 180°C and line a muffin tin with
muffin cases.
2. In a stand up mixer or blender, mix the eggs,
ghee or oil, vanilla and sugar.
3. In a separate bowl mix the dry ingredients.
4. Combine both wet and dry ingredients and
mix well.
5. Bake 20 minutes or until golden brown.
6. Pour into the muffin tin, filling each cup to
about ½ full.
7. Bake 20 minutes or until golden brown.
8.0 Remove from the oven and let cool.
9. I like to serve out of the muffin case and upside
down is pretty.
10. Enjoy!
37
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Happy Chilli
By: Rachel Enright

SERVINGS: 2-3 PREPPING TIME: 10 MIN COOKING TIME: 15 MIN

INGREDIENTS DIRECTIONS
Ingredients 1. In a medium-sized frying pan, sauté the onion,
Cannellini beans, rinsed garlic, carrot and celery in the olive oil.
1 x 240g can Then add the protein. Sauté further until the
Garlic, finely chopped protein is cooked.
2 cloves 2. Next, add the passata and beans. Stir well and
Onion, diced ½ pc continue cooking for a few more minutes.
Celery, finely chopped 3. Add the smoky paprika and season with salt and
½ stalk pepper to taste.
Carrot, grated 1 pc 4. Transfer to a serving bowl and add your choice
Olive oil 1 tbsp of garnish.
Protein (turkey mince, 5. Serve with a salad.
organic beef, quorn, or
lentils) 1 cup
Organic passata sauce 1 cup
Smokey paprika ½ tsp
Salt and pepper to taste
OPTIONAL:
Chilli, sliced for spice
Avocado, sliced for garnish
Coriander, chopped
for garnish

38

SERVINGS: 1 PREPPING TIME: 5 MIN
INGREDIENTS
Organic rolled oats ½ cup
Filtered water 1½ cup
Cinnamon 1 tsp
MCT or coconut oil 1 tsp
Happy Weight powder 1 serve
Berries as toppings
T H E 7 - D AY H A P P Y W E I G H T P R O G R A M
Protein Porridge
By: Rachel Enright
COOKING TIME: 5 MIN
DIRECTIONS
1. In a small saucepan, add all ingredients except
the Happy Weight and cook on low heat until oats
are creamy. Then add the Happy Weight.
2. Remove from heat and serve.
3. Optional to add toppings such as fresh berries.
4. This is a great snack for a busy day—just pop into
a jar and eat later.
39

SERVINGS: 2
INGREDIENTS
Haloumi, thinly sliced ½ cup
Eggs, hard-boiled 2 pcs
Cherry tomatoes
1 small handful
Cucumber, sliced ½ pc
Capsicum, sliced ½ pc
Broccoli, blanched ½ cup
Mixed greens or rocket
4 cups
OPTIONAL:
Caperberries, olives, celery,
grated carrot and/or grated
beetroot as desired
T H E 7 - D AY H A P P Y W E I G H T P R O G R A M
Haloumi Cobb Salad
By: Rachel Enright
PREPPING TIME: 10 MIN COOKING TIME: 10 MIN
DIRECTIONS
1. Boil the eggs and cook Haloumi until crispy. When
done, set aside.
2. To assemble, divide the greens into two salad
bowls. Top with all of the ingredients.
3. Serve the salad with your favourite dressing.
Our Lemon Basil Vinaigrette is a good one to use.
NOTES
Optional for vegans to use sliced tempeh in place
of the Haloumi.
40

SERVINGS: 2-3
INGREDIENTS
Ghee or olive oil 2 tbsp
Onion, chopped fine 1 pc
Garlic 2 cloves
Ginger, grated 1 tbsp
Celery, sliced thin 1 stalk
Shiitake or any other
mushroom, chopped 1 cup
Store-bought kale slaw or
coleslaw mix 1 pack
Organic bone or veggie
broth 4 cups
Organic chicken breasts,
sliced into thin strips 2 small
Slendier pasta 400g
Parsley, chopped 2 sprigs
Salt and pepper to taste
T H E 7 - D AY H A P P Y W E I G H T P R O G R A M
Chicken Slaw Soup
By: Rachel Enright
PREPPING TIME: 10 MIN COOKING TIME: 20 MIN
DIRECTIONS
1. In a medium-sized soup pot, add the oil, onion,
garlic, ginger, celery and mushrooms. Once
hot, add the chicken slices. Sauté all together
until chicken is almost cooked.
2. Add the bone broth and veggies. Simmer on
medium heat for 10-15 minutes.
3. Rinse the Slendier pasta and then add to the
soup pot.
4. Season with salt and pepper to taste.
5. Transfer to a serving bowl (or individual soup
bowls) and garnish with parsley.
6. Serve and enjoy!
NOTES
You may swap kale slaw/coleslaw mix with 3 cups
of a combination of carrot and shredded cabbage
(or your choice of veggies), chopped small. Option
to use tofu in place of the chicken.
41
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Summer Spring Rolls

By: Rachel Enright

SERVINGS: 6 PREPPING TIME: 30 MIN COOKING TIME: N/A

INGREDIENTS
Rice paper wrappers (round) 20 pcs MISO-ALMOND BUTTER SAUCE:
Dry rice or mung bean vermicelli Almond butter ⅓ cup
noodles 1 packet Apple cider vinegar 2 tbsp
Toasted sesame oil 1 tsp Tamari or soy sauce 2 tbsp
Fine sea salt ¼ tsp Honey or maple syrup 2 tbsp
Green onions, thinly sliced 2 sprigs Toasted sesame oil 1 tbsp
Fresh cilantro, roughly chopped ½ cup Garlic, pressed or minced 2 cloves
Fresh mint, roughly chopped ½ cup Water 2-3 tbsp
Sesame seeds 1 tsp Ginger, grated 1 tsp
CHOICE OF FILLINGS: OPTIONAL DIPPING SAUCE:
Torn crunchy lettuce (cos or iceberg) Tamari2 tbsp
1 cup Cucumber, chopped1 tbsp
Red cabbage, thinly sliced 1 cup Shallots, chopped1 tsp
Pea sprouts 1 cup Sesame seeds 1 ts
Carrots, peeled and julienned 2 med
Cucumber, deseeded and thinly sliced
1 small
Strawberries, sliced 2 pcs
Grilled tempeh or tofu, sliced as desired

42
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Continued from
Page 43

Summer Spring Rolls

By: Rachel Enright

SERVINGS: 6 PREPPING TIME: 30 MIN COOKING TIME: N/A

DIRECTIONS
1. Put the noodles in a bowl and cover 6. Fold the lower edge up over the
with boiling water. Let sit for 5-10 fillings, rolling upward just until the
minutes–until just cooked–then drain filling is compactly enclosed. Fold over
and rinse under cool water. Toss the the short sides like you would to make
noodles with the sesame oil and salt. a burrito. Lastly, roll it up. Repeat with
Set aside. the remaining ingredients.
2. Prepare your herb mix by combining 7. To make the sauce, whisk together all
the green onion, coriander and mint the ingredients in a small bowl. Add 2
in a small bowl. Mix gently. to 3 tablespoons water, as needed to
3. Next, fill a shallow pan, a big pot lid make a creamier dipping sauce.
or a shallow plate (a pie pan or 9″ 8. Sprinkle some sesame seeds over the
round cake pan works great) with an spring rolls and serve with the miso-
inch of water. Fold a lint-free tea towel almond butter sauce on the side. You
in half and place it next to the dish. can serve them whole or sliced in half.
4. To assemble the rolls, place one rice
paper in the water and let it rest for
about 20 seconds. Wait until the NOTES
sheet is still a little firm but not You may use the optional dipping sauce
super floppy. Carefully lay it flat
on the towel. in place of the miso-almond butter
5. Leaving about 1 inch of space around sauce if you want a lighter version.
the edges, cover the lower third of the
sheet with a few pieces of lettuce,
followed by a small handful of rice
noodles, some cabbage, and your
favourite fillings. Sprinkle generously
with the herb mix.

43

SERVINGS: 3
INGREDIENTS
Crispy Salt & Pepper Tofu
2 cups
Mixed veggies (for cooking)
4 cups
Green curry paste 1 tsp
Olive oil 2 tbsp
Organic tamari 2 tbsp
Garlic, finely chopped
2 cloves
Fresh ginger, grated 1 tsp
Slendier rice 400g
OPTIONAL:
Organic yoghurt ½ cup
T H E 7 - D AY H A P P Y W E I G H T P R O G R A M
Green Curry Stir-fry
By: Rachel Enright
PREPPING TIME: 10 MIN COOKING TIME: 15 MIN
DIRECTIONS
1. Add the cooked tofu, garlic, ginger, olive oil and
curry paste to a medium size fry pan. Sauté for 2
minutes. (You can find the Crispy Salt & Pepper
Tofu recipe here or swap this with roughly 200g
of firm tofu cooked until crispy.)
2. Next, add the veggies and tamari. Cook until
veggies are slightly soft but still full of colour.
3. Rinse the Slendier rice in a colander. Add to the
veggie sauté.
4. Serve and enjoy.
NOTES
Pre-pack bags of mixed veggies in your local
supermarket are fine to use. Option to swap
organic chicken or another protein of choice for
the tofu.
44
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Happy Eggs
By: Rachel Enright

SERVINGS: 1 PREPPING TIME: 10 MIN COOKING TIME: 5 MIN

INGREDIENTS DIRECTIONS
Organic egg, whole 1 1. Beat eggs together in a bowl and set aside.
Organic egg whites 2 2. Heat a skillet and sauté the oil, onion, garlic, and
Olive oil 1 tsp mushrooms until onions are clear.
Onion, chopped ¼ pc 3. Add the eggs and the rest of the ingredients.
Mushrooms, sliced ½ cup Scramble gently.
Tomatoes, chopped ½ cup 4. Enjoy with sourdough or in a wrap.
Greens leafy veggies,
chopped 2 cups
Salt and pepper to taste
OPTIONAL:
Garlic, chopped 1 clove
Chilli, finely chopped
as desired

45

SERVINGS: 3
INGREDIENTS
Almond flour (blanched
almond meal)1½ cups
Baking powder1 tsp
Vanilla extract1 tsp
Organic eggs2 large
Organic cinnamon powder
2 tsp
Coconut milk or nut milk
¼ cup
Coconut yogurt ¼ cup
Sea salt¼ tsp
Tahini1 tbsp
Collagen peptides2 scoops
Hemp seeds1 tbsp
Blueberries (fresh or frozen)
1 cup
Ghee or organic coconut oil
2-3 tbsp
T H E 7 - D AY H A P P Y W E I G H T P R O G R A M
Happy Protein Pancakes
By: Rachel Enright
PREPPING TIME: 10 MIN COOKING TIME: 15 MIN
DIRECTIONS
1. Add all pancake ingredients (apart from hemp
seeds, blueberries and ghee) and mix well in a
large bowl or blender.
2. Whisk batter thoroughly to remove clumps.
3. Heat a non-stick frying pan on low to
medium heat.
4. Add 1 tbsp. ghee or coconut oil to the pan. Wait
until it heats/bubbles.
5. Add ¼ cup of pancake batter and leave on until
it bubbles.
6. Flip the pancake and cook for another 2 minutes
until golden. (Almond flour can burn quickly so
ensure there is enough oil on the pan while
cooking.)
7. Place cooked pancakes on a plate and top with
blueberries and hemp seeds. Serve and enjoy!
46

SERVINGS: 3
INGREDIENTS
Onion, diced ½ pc
Carrot, grated 1 pc
Mushrooms, sliced 1 cup
Garlic, finely chopped
2 cloves
Protein (turkey mince,
organic beef mince, quorn
or lentils) 1 cup
Organic passata sauce 2 cups
Leafy greens, shredded
2 cups
Salt and pepperto taste
Slendier noodles 400g
T H E 7 - D AY H A P P Y W E I G H T P R O G R A M
Happy Bolognaise
By: Rachel Enright
PREPPING TIME: 10 MIN COOKING TIME: 15 MIN
DIRECTIONS
1. In a medium-sized fry pan, sauté the onion,
carrot, garlic, mushrooms, and protein. Cook
until protein is done, then add the passata sauce.
2. Drain and rinse the Slendier noodles in a
colander. If you want the noodles hot, pour boiling
water over them while rinsing quickly.
3. Add the greens to the sauce. Season with salt and
pepper to taste.
4. Serve the sauce over the Slendier noodles.
5. Enjoy!!
NOTES
Pre-mixed shredded greens from your
supermarket are fine to use.
47
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

SHOPPING LIST
1 Pack of Happy Weight powder
PANTRY ITEMS VEGETABLES
4 sheets of Nori seaweed OR mountain bread wraps/ 2 heads of baby cos lettuce or 4 cups of baby spinach for
alternate thin organic wrap smoothies
Rice paper wraps 4 cups mixed salad greens
Olive oil  ½ a head of celery
Apple cider vinegar 4 carrots
2 litres of nut milk or coconut milk (or alternate plant milk 2 brown onions
for your smoothies)
4 cups organic veggie or bone broth 1 red onion
1 pack slendier pasta (sometimes called Konjac noodles) 2 heads of garlic
or pulse pasta (San Remo, Keep it Cleaner)
1 pack slendier rice (sometimes called Konjac rice) or 3 finger-sized pieces of fresh ginger
cauliflower rice/veggie rice
Salt and pepper 2 bags of kale slaw or coleslaw mix
Smoked paprika 1 cup of mushrooms (if possible, shiitake or brown)
1 tsp cumin powder ½ bunch fresh parsley
1 can cannellini beans ½ bunch coriander
1 can chickpeas 2 sprigs of fresh mint
Coconut oil 1 small head of broccoli
Cinnamon 1 capsicum
1 cup Organic rolled oats 4 sprigs of spring onion (shallots)
4 cups of mixed veggies for stir-fry and curry (can be a
750 ml Organic passata or pasta sauce pre-packed mixed bag)
1½ cups almond flour Pea sprouts for spring rolls
2 cups coconut flour FRUIT
Vanilla extract 2 avocados

Baking powder 5 cups fresh or frozen blueberries for smoothies, muffins,

and porridge
Bicarbonate soda 1 punnet cherry tomatoes
½ cup coconut sugar 2 cucumbers
½ cup seeds of choice (hemp, pumpkin, sunflower) 2 lemons
1 cup organic flax meal or whole flaxseeds 1 punnet fresh strawberries (optional for spring rolls)
3 tbsp sesame seeds 2 bananas
Tamari or soy sauce PERISHABLES (FISH AND MEAT INCLUDED)
2 tbsp green curry paste 1 dozen organic eggs
1 serve smoked salmon (or 1 tin of salmon or mackerel) for
Dry mung bean vermicelli or rice vermicelli noodles the nori wraps or a protein of your choice for the rainbow
(1 small pack) wraps
Sesame oil Your choice of protein - enough for 4 meals:
2 tbsp Miso paste Either 2 chicken breasts (approx. 300g), or turkey.
Quorn (enough for 4 meals) or vegan protein option such
Almond butter as 4 serves of tempeh or tofu.
Raw honey 2 cups coconut yoghurt or organic Greek yoghurt
Hummus for snacks (if not homemade)
Keep in mind most of the recipes ½ cup haloumi cheese
on the website need to be adjusted 4 pieces of organic sourdough or gluten-free bread
for 1 person servings Small plain Greek yoghurt for snacks (Chobani, Jalna, or
Five AM organic)

48
 T H E 7 - D AY H A P P Y W E I G H T P R O G R A M

Happy
Weight

SHOP NOW

Scan the QR Code to access the 7-Day

Happy Weight Meal Plan recipes!

Don’t forget to join our supportive private

Facebook group and social media platforms.

©2022 Happy Healthy You 49 happyhealthyyou.com.au