DROP THE POUNDS

THE PURPOSE IS TO KICK START HEALTHY LIFESTYLE IN THE NEW

YEAR WHILE WE DROP THE LBS.
 HOW TO DETOX

Eliminate alcohol, coffee, refined sugars, saturated fats

and cigarettes.
Very hot shower for about 5 mins followed by cold bath 30
secs, repeat three times.

Get at least 30 mins of rest during the day.

Indulge in vitamin C moderately (vit c produces glutathione

that drives away toxins).

Exercise moderately.

Skin exfoliation
 NATURAL TEA DRINK

2 tablespoons of lemon juice

2 tablespoons of apple cider vinegar

P 2 tablespoons of maple syrup

1/10 teaspoon cayenne pepper
All in 8 ounces of water

**It can be prepared in large quantity

the day before and kept in the fridge.
Breakfast; Green smoothie (strictly green, no bananas, no
pineapple)

Lunch; Vegetable salad… cucumber, lettuce, hard tomatoes,

onions, boiled egg or tuna fish

Dressing; salt, black pepper and one table spoon of olive oil.

** we can discuss substitute in the group.

S
 Drink at least 3 liters of water or the group prescribed drink in a day (it
can be mixed)
Start your morning with 500mls of water with ACV and lemon.
Dinner shouldn't exceed 7pm..
Nutri slimming tea will be taken on Tuesday, Friday and Sunday after
Dinner (you can substitute to your preferred days)
The neutrophil drink starts the weekend after the 3days detox. It is to be
taken throughout the day until 4pm, green tea contains a lit bit of caffeine
and it can interfere with your sleep (if you are someone that reacts to
caffeine like me. )
HAPPY & SLIM

BANANA- 1
SPINACH- 4 HANDFULS
CUCUMBER- 1/2
GINGER- THUMBSIZE
MINT LEAVES- 10
COCONUT MILK- 3 OUNCES
STEVIA - SWEETNER
LEAN & HEALTHY SMOOTHIE

Pineapple (1 cup cubed)

Green Apple (1)
Ginger (Thumbsize)
Mint leaf (10)
1/4 tbspn of pepper
Orange (1)
 SWEET & LOVE SMOOTHIE

Proposal Mango (1 cup cubed)

Overview
Banana (1)
Pineapple (1 cup cubed))
Coconut Milk (3 ounces)
NEUTROPHIL DRINK

4 bags of green tea

Orange (1)
Lemon(1)
ACV
2 Tbspn of honey
Mint leaves(20)
Ginger( thumbsize)
SWEET SPINACH

Baby Carrot (1 cup)

Cucumber (chopped)
Tomatoes(chopped)
Water melon ( 1 cup cubed)
Spinach/Lettuce
Black pepper
Salt
1 tbspn of olive oil
PETER’S BEST.

2 Fresh tomatoes
Tuna fish
Lettuce
Black pepper
Salt
Put in the fridge for at least 30mins
 WEEK 1
DAY BREAKFAST
LUNCH DINNER

HAPPY SLIM SMOOTHIE 1 VEGETABLE SALAD

MONDAY DRY FISH PEPPERSOUP

OKRO AND OAT FUFU

LEAN AND HEALTHY SMOTTHIE GRILLED TILAPIA/CROAKER
TUESDAY
1 CUP OF RICE WITH ANY GRILLED CHICKEN WINGS
WEDNESDAY LEAN AND HEALTHY
SMOOTHIE
OPTION
GOAT MEAT PEPPER SOUP
HAPPY AND SLIM
THURSDAY SMOOTHIE
BOILED SWEET
POTATO/KALE/SPINACH
STEW

FRIDAY LEAN AND HEALTHY OAT FUFU AND

OKRO/VEGETABLE
CHICKEN/VEGETABLE STIRFRY
SMOTTHIE
YOUR CHOICE (IN LEAN AND HEALTHY SMOOTHIE
SATURDAY BOILED SWEET POTATOES AND
EGG MODERATION)

SWEET SMOOTHIE
SUNDAY YOUR CHOICE IN
MODERATION
HAPPY AND SLIM SMOOTHIE
 WEEK 2
DAY BREAKFAST
LUNCH DINNER

OAT MEAL 1 CUP OF BOILED RICE

MONDAY AND FISH PEPPER
LEAAN AND HEALTHY SMOOTHIE

SOUP(CROACKER/TILAPI
A)
BOILED PLANTAIN AND EGG GRILLED CROACKER/TILAPIA
TUESDAY VEGETABLE SALAD(SWEET
SPINACCH
GOAT MEAT PEPPERSOUP
WEDNESDAY HAPPY AND SLIM
SMOOTHIE
OAT FUFU AND OKRO

HLEAN AND HEALTHY CHICKEN VEGETABLE STIRFRY

THURSDAY SMOOTHIE
1 CUP OF BOILED RICE
5 KALE/SPINACH STEW

FRIDAY BOILED SWEET JOLLOF SPAGHETTI VEGETABLE SALAD (PETERS

BEST)
POTATOES AND EGG
YOUR CHOICE (IN LEAN AND HEALTHY SMOOTHIE
SATURDAY SWEET AND LOVE SMOOTHIES
MODERATION)

HAPPY AND SLIM

SUNDAY SMOOTHIE
YOUR CHOICE IN
MODERATION
LEAN AND HEALTHY SMOOTHIE
 WEEK 3
DAY BREAKFAST
LUNCH DINNER

11 CUP OF BOILED RICE

MONDAY SMOOTHIE/1 HARD BOILED
EGG
= VEGETABLE
CHICKEN STIR FRY + VEGGIES
(CARROTS AND GREEN PEAS)

1 BOILED POTATO WITH PEPPER

BAKED TILAPIA FISH
TUESDAY LOATMEAL (1 SACHET)
COCONUT MILK/SWEETNER
SAUCE

SMOOTHIE/1 HARD BOILED OKRO + OAT FUFU+MEDIUM

WEDNESDAY
TUNA SALAD
EGG SIZED FISH

GOAT MEAT PEPPER SOUP

THURSDAY LOATMEAL (1 SACHET)
COCONUT MILK/SWEETNER
SAME AS MONDAY

SMOOTHIE/1 HARD BOILED

FRIDAY EGG
SAME AS WDNESDAY GOAT MEAT PEPPER SOUP

SPAGHETTI +MEDIUM SIZED SMOOTHIE/ FRUIT SALAD

SATURDAY 1 OATMEAL + COCONUT
MILK/SWEETNER FISH/CHICKEN

SMOOTHIE/ 1 HARD
SUNDAY BOILED EGG
SAME AS MONDAY ANY FOOD IN MODERATION
 Amrap (as many reps as possible) 15 reps
20 lb goblet squat 15 rep
Jump Squats 15 reps
Single sided Lunges 15/15 reps
Lunge jumps 15 reps.

1. Amrap- 15 min (as many reps as possible)

5 burpees
10 squat (holding 20 lbs)
15 bosu ball sit ups

2. Amrap- 15 min

Step ups 12/12 (holding 10 lbs each hand)

10 ball slams (20 lbs ball)
30 second plank

3. Treadmill

5 min warm up-0 incline

2 min FAST walk
1 min slow walk
Repeat 10x
Incline 6- 10 min moderate paced walk
 50 Squats done at your convenience
( will share more convenient exercises in the group)

30 mins walk or being consistently active.

Potato measurement- 1 large/2 small potatoes
Oat Fufu- 1 cup

You don’t have to eat if you are not hungry.

Please stop eating when you are full, regardless of what

you have left in the plate.

Ask any question or share your concern on the group.