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Welcome to your 10 Minute eating

plan! We understand that eating
a healthy and balanced diet
needs to fit into your lifestyle.

Having a variety of meals that are

tasty, satisfying and easy to prepare
is crucial to your consistency and
success! Most diets are restrictive
and contain bland and boring meals
that you don’t enjoy, causing you to
throw in the towel and order a pizza.

This is where our meal plan comes

in. These delicious meals are low in
calories, high in protein and delicious!
Not to mention that they are quick
and easy to prepare. If you follow this
customized eating and supplement
plan, you are guaranteed to lose
weight, feel great and change your life.

OUR MEALS TAKE 10 MINUTES OF

PREPARATION (most of the time, give or
take a few minutes, hey we tried!) After
that you can relax while it’s cooking!
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01 DELICIOUS WINTER RECIPES 03 ONLINE SUPPORT GROUP

Nobody wants to live on salads We have set up a private support
in the chilly winter months, group for everyone that shall
and you don’t have to! We have be following the program, like-
provided you with delicious, minded people that are in the
comforting meals to keep you same situation as you. It will be
feeling fuller for longer and a platform for you to share your
help you reach your goals! journey on a day-to-day basis if
you wish or just once in a while
it’s a good place to share recipe
02 CUSTOMIZED ideas and your achievements
SUPPLEMENT REGIME along the way, and the odd slip up
Supplementation can be which we all have! The group will
confusing! We have given you a aim to keep you on the right path
customized guide on what and and will provide expert guidance
when to take each supplement from the NPL team and they will
in order to reach your results share their experience in nutrition,
faster! Have more energy, training and lifestyle choices.
recover faster and see the
results you are looking for! Join our Facebook group HERE.

01 Do a combination of resistance (weight training) and cardiovascular exercise for 45-60min.

02 Set yourself fitness goals to keep motivated. Mix it up and have fun.

03 Sip on Amino Burn throughout your day to increase energy levels and enhance fat loss.
 05

CLICK HERE AND JOIN OUR FACEBOOK COMMUNITY MORNING

NO MORNING EXERCISE?
1 Tbsp. (15ml) Carni-Lean Liquid.

IF YOU ARE EXERCISING

1 serving Amino Burn 15 minutes before your workout and 1 Tbsp. (15ml) L-Carnitine Liquid after your workout.

SUPPLEMENT

CLA Ul tra
2 CLA Softgels. Have with meal.
2-3 Thermo Cuts. Have before meal.
n
s dow
Break d fat
store verts
n
and conergy.
to e further
nts
Preve storage.
fat CHOOSE 1 SNACK OPTION

A BILTONG
CHOOSE 1 OPTION 60g of lean biltong with 1 green apple.

A SMOOTHIE
B SHAKE
∙ 1 serving of Diet Pro with 200ml 1 serving of Diet Pro with 200ml
of cold water or low fat milk. of cold water or low fat milk.

B TOASTIE BREKKIE C RICE CAKES

Helps to curb 1 Tbsp. of reduced sugar/
cravings and
INGREDIENTS | SERVES 1 reduce water sugar free peanut butter on 1 rice cake
retention all while with ½ banana or small portion
∙ ½ Slice Rye/low GI bread burning fat!
∙ 2 Eggs of mixed berries.
∙ 1 Spring onion
∙ ½ A cup mushrooms
∙ 1 Handful sliced Rosa tomatoes D ALMONDS & YOGHURT
Add 5 chopped almonds to 220ml of low
INSTRUCTIONS
fat plain yoghurt and drizzle with honey.
1. Toast a slice of rye/low GI bread.
2. Scramble 1 egg whites and 1 whole
egg combined with ½ a cup of grilled
mushrooms, sliced Rosa tomatoes and a
Prepa
teaspoon of roughly chopped spring onion. meals ring your
in
3. Serve on top of your toast. will helpadvance
stick to you to
plan w your
he
gets bun life
sy.
C BANANA PROTEIN FLAPJACKS

INGREDIENTS | SERVES 1
∙ 1 Scoop Diet Pro
∙ 1 Egg
∙ 1 Small Banana

INSTRUCTIONS
1. Combine 1 scoop of Diet Pro with
1 egg and 1 small banana.
2. Cook using a non-stick pan.

D AVOCADO TOAST

INGREDIENTS | SERVES 1
∙ ½ An avocado
∙ ½ Slice rye/low GI bread
∙ 1 Tbsp. low fat cottage cheese

INSTRUCTIONS Using our avo

toast recipe
1. Spread ½ an avocado on a as a basic
slice of Rye/low GI toast. guide you can
2. Add 2 Tbsp. of low fat cottage cheese. create delicious
3. Add a dash of lemon juice with variations like
these, have fun
salt and black pepper. with creating tasty
new alternatives.
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CHOOSE 1 OPTION

A LEAN MINCE AND CAULIFLOWER

RICE STUFFED PEPPERS

INGREDIENTS | SERVES 1
∙ 100g Lean mince
∙ 50g Tomato & onion mix
∙ 125g Cauliflower rice Watc
port h your
∙ 1 Pepper (colour of choice) meal s ions! Each
ho
∙ Garlic bigger uld not be
th
∙ Spring Onion size of an the
open h your
∙ Paprika and.

INSTRUCTIONS
1. Dry Fry the lean mince
2. Add tomato and Onion Mix
3. Add garlic, mixed herbs and paprika
4. Cook the rice and combine the mince
and spoon into hollowed out pepper.
5. Roast in oven for 10 minutes at 180°C.

B STUFFED CHICKEN & WEDGES

INGREDIENTS | SERVES 1
∙ 1 Small chicken breast
∙ 1 Small sweet potato
∙ 1 Wedge of Feta cheese, matchbox size
∙ 1 Small bowl salad greens
∙ 1 Handful spinach leaves

INSTRUCTIONS
1. Slice the chicken breast and
stuff with spinach and feta.
2. Slice your sweet potato into wedges,
drizzle with some olive oil and season
with salt, pepper and dried rosemary.
3. Place the chicken breast into a baking
pan with the wedges on the side.
3. Grill in the oven at 200°C.
4. Serve with a leafy green salad.

C HAKE & SWEET POTATO CHIPS

INGREDIENTS | SERVES 1
∙ 100g Hake
∙ 50g Sweet potato
∙ 5g Dijon mustard/light tomato sauce
CHOOSE 1 SNACK OPTION
INSTRUCTIONS
1. Chop sweet potato into chips or wedges.
2. Place hake and chopped sweet A LOW CALORIE, HIGH PROTEIN SHAKE
1 serving Platinum Whey with 200ml of cold
potato on a grill pan and season with
water or low fat milk. Mix with 20g oats and 10g
salt and black pepper. Add spices
sugar free peanut butter. Blend.
of your choice if you so wish.
2. Cook for 20 minutes at 180° - 200°C
B
3. Serve with a dollop of Dijon
mustard/light tomato sauce.
RICE CAKES
2 Rice cakes or 1 slice of rye/ low GI bread with
2 Tbsp. of low fat cottage cheese, sliced tomato
and a sprinkle of black pepper.
SUPPLEMENT
2 CLA Softgels. Have with meal.
C BILTONG
2-3 Thermo Cuts. Have before meal.
80g of lean biltong with 1 green apple.
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B CHICKEN MASALA

INGREDIENTS | SERVES 4
∙ 3 Teaspoons garam masala
∙ ½ Teaspoon salt
∙ ¼ Teaspoon turmeric
∙ ⅓ Cup all-purpose flour
∙ 350g Chicken tenders
∙ 2 Teaspoons canola oil, divided
∙ 3 Cloves garlic, minced
∙ ½ Large sweet onion, diced
∙ 2.5 Teaspoons minced fresh ginger
∙ 500g Plum tomatoes, undrained
∙ ¼ Cup whipping cream
∙ ½ Cup chopped fresh cilantro for garnish

INSTRUCTIONS
1. Stir together garam masala, salt and turmeric
in a small dish. Place flour in a shallow dish.
Sprinkle chicken with ½ teaspoon of the
spice mixture and dredge in the flour.
2. Heat 2 teaspoons oil in a large
skillet over medium-high heat. Cook the
chicken until browned, 1 to 2 minutes per side.
3. Heat the remaining 2 teaspoons oil in the pan
over medium-low heat. Add garlic, onion and
ginger and cook, stirring often, until starting
to brown, 5 to 7 minutes. Add the reserved
spice mix and cook, stirring, until fragrant,
30 seconds to 1 minute. Sprinkle 1 Tbsp.
flour and stir until coated. Add tomatoes and
Rem
e
rule o mber the their juice. Bring to a simmer, stirring and
calor f calories basic breaking up the tomatoes with a wooden
abou ies out. in vs
t po Th spoon. Cook, stirring often, until thickened
The rtion co ink
of th advantagntrol. and the onion is tender, 3 to 5 minutes.
incre is plan is e 4. Stir in cream. Add the chicken and any
ases
satie it
ty. accumulated juices to the pan. Bring to a
simmer and cook over medium-low heat
CHOOSE 1 OPTION until the chicken is cooked through, 3
to 4 minutes. Garnish with cilantro.
A HEALTHY BEEF STEW es,
auc
fu l of s d salad
are an y
Be cdiments s. The d
INGREDIENTS | SERVES 6
con ressingn packe
d
∙ 1 Tbsp. olive oil ofte den
are ith hid s.
∙ 500g raw lean beef stew meat, boneless w lorie
ca
∙ 1 Medium onions chopped
∙ 2 Medium tomatoes chopped
∙ ¼ Cup reduced-sodium soy sauce
∙ 1 Tbsp. hot pepper sauce (like Tabasco)
∙ ½ to 1 cup low-sodium organic beef broth (or vegetable broth)
∙ 1 Bay leaf
∙ 230g small button mushrooms cut in half
∙ 2 medium celery stalks cut into 1-inch slices
∙ 1 medium carrot sliced
∙ 1 medium potato cubed
∙ 2 Tbsp. finely chopped parsley (for garnish; optional)

INSTRUCTIONS
1. Heat oil in large saucepot over medium-high heat.
2. Add beef; cook, stirring frequently, for 4 to 5 minutes, or until beef is browned.
3. Add onions; cook, stirring frequently, for 4 to 5
minutes, or until onions are translucent.
4. Add tomatoes, soy sauce, hot sauce, ½ cup broth, and bay
leaf. Bring to a boil. Reduce heat to medium-low; cook, covered,
for 40 minutes, adding additional broth as needed.
5. Add mushrooms, celery, carrots, and potatoes; cook, until
sauce has thickened and beef is fork tender.
6. Garnish evenly with parsley if desired.
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Bur
ns
it to fat and
you energy. conver
a t
flo con Gives s
with w of ensistent
out e
the rgy
spik
e.
SUPPLEMENT
2 CLA Softgels. Have with meal.
1 Tbsp. (15ml) L-Carnitine Liquid.
CHOOSE 1 OPTION

PAN-FRIED STEAK WITH

C
OVEN ROASTED VEGGIES

INGREDIENTS | SERVES 2

∙ 2 x 120g lean steak (any cut)

∙ 400g broccoli
∙ 1 yellow bell pepper, diced
∙ 1 medium-size red onion, diced
∙ 4-5 garlic cloves
∙ 1-2 Tbsp. olive oil
∙ 1 teaspoon Italian seasoning optional
∙ Salt & Pepper to taste

INSTRUCTIONS

1. Arrange broccoli, bell peppers,

and onions on a baking pan.
2. In a small bowl, whisk the garlic, olive
oil, Italian seasoning and salt & pepper.
Brush the mixture on the veggies.
4. Place into the oven in the upper-
center rack and Roast at 180°C for 20
minutes. When there are 5 minutes
left to go start cooking the steak.
5. Pan-Fry the steak, coating it with
the same seasoning mixture for Do
undere not
s
the veggies. Cook to medium the powtimate
water. er of
rare to retain juiciness. Let it O
we are ften,
th
sit for 5 - 10 minutes while you not hun irsty
gry.
prepare the veggies for serving.

D BUNLESS BURGER

INGREDIENTS | SERVES 1
∙ 1 Small ostrich patty or lean beef patty
∙ 1 Tomato, Sliced
∙ 1 Tbsp. Cilantro, fresh
∙ 1 Tbsp. Dill, fresh
∙ 1 Red onion
∙ Butter lettuce leaves

INSTRUCTIONS
1. Season your ostrich or lean mince
beef patty with salt and pepper.
2. Grill or dry fry your ostrich or
lean mince beef patty.
3. Add the mayonaise, 1/2 Tbsp. of water,
dill, and cilantro to a small bowl and stir.
4. Slice up the vegetables, place
with burger, and wrap in the
lettuce leaves. Enjoy!
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Well, here’s an easy

link to get going!

Join our Facebook group HERE.

Share your recipes and

supplements with the rest of
the Make it Happen community.

Get motivation and moral

support and connect with
like minded people.

Don’t get left behind! Join thousands of women like this and
motivate each other on your lifestyle journey!
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We want to help you kick start your journey

to a healthier and happier life!

WE’VE PUT TOGETHER A STARTER PACK

ACCORDING TO YOUR CUSTOMISED MEAL
PLAN TO KICK START YOUR JOURNEY!

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GET THIS DEAL HERE

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Try to do your best to follow the

plan. If you fall off the wagon and
eat junk food, don’t stress about
it. Check your plan and get back
to eating proper food. This isn’t an
all or nothing plan. One mistake
doesn’t make you unhealthy.