Reaching weight - Afvallen Amstelveen€¦ · A healthy mind in a healthy body. PowerSlim helps you...

With your coach

Reaching a healthyweight

You enjoy all good things life has to offer. Those special moments you share with family and friends - something you want to keep enjoying the rest of your life. That is why you value your health. You adopt a conscious life-style and ensure you feel good and confident in your own skin. Both inside and out.

Towards

balancethe conscious

A healthy mind in a healthy body. PowerSlim helps you find the right balance. Enjoy delicious food while you work towards a healthy and balanced lifestyle. Lose excess weight and gain more joy of life. A win-win situation that will change your life forever.

The Power in PowerSlim is in the coaching. You are not in it alone;

together we will find an even better quality of life in which enjoyment,

health and comfort are key. Day after day.

You have before you the PowerSlim starter kit, meaning you have taken the first step towards a new lifestyle. You have made a start! From now on, you and PowerSlim are heading towards a healthy future filled with vitality.

Congratulations!

Your decision to start with PowerSlim means you want to take time for yourself, you want to invest in your new me. We highly value that. That is why we take the time for you and thoroughly invest in your new me. Because we are convinced you have it in you to succeed. Over the years, many have preceded you and successfully reached their goal. Every time it is wonderful to see how much happiness it brings. That is what we wish for you too.

Your personal nutrition coach has provided the ins and outs of the PowerSlim programme.

That is quite a lot of information, so do not be alarmed if you cannot remember everything at once.

All essential information is in this brochure; take your time and read it at your leisure.

Your personal PowerSlim nutrition coach will keep playing an important role in the time to come.

Your coach is here to provide support and advice during every step you take to reach your new

lifestyle. Together you will start the journey towards a healthy future filled with confidence and vitality.

I wish you every success.

Hylke Boelens, PowerSlim dietitian

I am convinced you will reach your goal!

Savour everything life has to offer, while feeling healthy and comfortable in your own skin. Does it seem an unlikely combination? Not with PowerSlim! Now you will learn how to reach a healthy, balanced and slim lifestyle while eating delicious food.

Enjoy in good health live a life of vitality

PowerSlim helps you to change your current way of life into a healthy and balanced lifestyle. It does not mean that you will eat less or with less variation, but your eating pattern will change. A world of difference.

PowerSlim will change your life step by step, without compromising on its quality.

You can still enjoy entertaining evenings with friends and family, including

something nice to eat. Your social life will not change at all; the way you eat will.

With approximately six meals a day, a rich selection of specially composed

products and a wealth of surprising recipes, you never have the impression you

cannot eat certain things and you never have to feel hungry. From breakfast to

dinner and meals in between.

Based on your personal history and expectations, you and your nutrition coach have set your goals and have drawn up a personal step-by-step plan. Together, you will be working intensively on it for the time to come.

From now on you will have weekly meetings with your coach. You will be measured

and weighed and will be given helpful advice and clever tips to successfully reach your

goals.

Your progress will extensively be discussed each week, including how you will progress

to the next period. During the entire process your coach will be your expert incentive.

The power ofyour personal nutrition coach

your coach is always there for you

...

From beginning to end … and afterwards But your nutrition coach is so much more. He or she is your buddy and supports you when you are at a loss - and those moments will surely come. That is when your coach is there for you, to encourage and motivate you to keep going.

Once you have reached your target weight, your nutrition coach will keep supporting you. During this

stabilization phase, you will have monthly consults so you can maintain the results you have achieved

and - if needed - to get you back on track. This phase will last for about one year, because

experience has taught us that this is a crucial period during which an incentive is very welcome.

Together with you we lovingly invest in a lasting result.

This is how PowerSlim works

PowerSlim is a clever combination of a well-considered slimming program-me, personal support and the right foods, which are low in carbs and high in protein, which makes them some of the best out there.

PowerSlim is based on the scientific understanding that

over a prolonged period of time, your weight is best

maintained if your carbohydrate intake is reduced and your

protein intake is increased.(1,2,3) This way, your fat reserves

are used as a source of energy while your muscle mass is

maintained. You change how you eat and as a result your

silhouette will change. So, suffering to lose weight is not

necessary; you can still eat delicious, varied food.

There is also no need to bend over backwards when you

prepare your meals. PowerSlim can easily be incorporated

into your daily routine and makes it easy to put a nutritional,

healthy meal on the table in next to no time. So you can

keep enjoying those wonderful, shared meals. Combined

with the intensive support of your personal nutrition coach,

this method is a clever step towards a slimmer and healthier

life.

1) “ Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance” Thomas Meinert Larsen, Ph.D., Stine-Mathilde Dalskov, M.Sc. et al. for the Diet, Obesity, and Genes (Diogenes) Project New England Journal of Medicine 2010

2) “ Efficacy of macronutrients on targeting Obesity and beyond”. Dr. S. Soenen, Faculty of Health, Medicine and Life Sciences 2010

3 “ Long term weight maintenance after advice to consume low carbohydrate, higher protein diets” P.M. Clifton, D. Condo, J.B. Keogh 2014

PowerSlim consists of three phases of approximately six meals a day. The first phase is the strict one, but do not let the word ‘strict’ scare you: most people find this phase to be the easiest, because you can eat every 2.5 hours and you know exactly what you can eat and what not.

As soon as you have reached 80% of your targeted weight loss, it is time for phase two: the transition phase.

Now, the goal is to lose those last few kilos and to learn what your personal standard, healthy food pattern is.

You do that by gradually replacing your PowerSlim products by ‘regular’ food, such as bread, cereals, diary

and fruit.

After the transition phase, it is time for the last one: the stabilization phase. You have now reached your target

weight. All the snacks you eat are by PowerSlim and for the other meals clear advice is provided to keep

eating healthy and varied food. To ensure you will continue to stay slim, your personal food coach will be at

hand for a whole year to support and advise you.

We are in this together!

Stability phase Transition phaseStrict phaseStable weightTo be maintained until you have

reached your target weightActively working on

losing weight

The three phases

1. 2. 3.

you are more comfortable in your own skin, you just feel it

Enjoying your journey towards a Let us be frank: losing weight is difficult enough as it is. That is why PowerSlim does not make it harder than necessary. On the contrary: we make it easier. There is no need to suffer in order to lose weight.

healthy lifestyle

PowerSlim is all about changing into a healthy lifestyle. Fortunately, eating healthy food does not mean you have to eat unvaried, complicated and limited amounts of food.

Losing weight with PowerSlim does not feel like punishment. You can

have six meals a day and PowerSlim also allows for an occasional treat.

Losing weight while enjoying yourself, what could be better?

The extensive selection of delicious PowerSlim products can easily be

combined with vegetables and meat or fish. You can prepare nutritious

and delicious meals in next to no time.

We help you get started

The key to succes- Treatment plan- Phases- Helpful weekly menu- Delicious recipes

Each phase has instructions you have to follow if you want to successfully complete the programme. Do not be alarmed; there is still plenty to enjoy. A wide selection of foods are allowed during each phase.

The next few pages detail the products for each phase; which vegetables, seasonings and types of meat

and fish are allowed, for example. The phase chart offers guidance. If you keep to the instructions, you

simply cannot fail!

Enjoy your meal!

Treatment plan

BreakfastPOWERSLIM

Breakfast1x grain and diary product + 1x fruit


BreakfastPOWERSLIM



POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

POWERSLIM

LunchPOWERSLIM+ 1 portion vegetables

LunchPOWERSLIM

1 portion vegetables or

1 portion meat/fish + 1 portion vegetables

Lunch1 portion meat/fish + 1x grain product

1 portion vegetables + 1x fruit

LunchPOWERSLIM



Lunch1 portion meat/fish + 1x grain product +

1 portion vegetables

Lunchmeet/fish/dairy + 1x grain product

+ 1 portion vegetables + 1x fruit

DinerPOWERSLIM



DinerPOWERSLIM


1 portion meat/fish + 1 portion vege-

tables

Diner1 portion meat/fish + 1 portion vegetables + 1x grain product

DinerPOWERSLIM



Diner1 portion meat/fish + 1 portion vegetables

+ 1x fruit

Dinermeat/fish + 200 g vegetables + 1x

portion of starch or 1 grain product

Snack

Snack

Tussendoor

Snack

Snack

Tussendoor

Snack

Snack

Tussendoor

Snack

Snack

Tussendoor

Snack

Snack

Tussendoor

Snack

Snack

Tussendoor

Strict phase

Weight maintenance

Phase 1A Phase 2APhase 1B Phase 2B Phase 2C Phase 3

To be maintained until 80% of the weight loss targeted has been reached

To be maintained until the target weight desired has been reached Stable weight

Transition phase Stabilization phase

Weight maintenance

The PowerSlim slimming programme

is as follows:

Phase 1AYou will start with phase 1A. When you have reached

40% of the weight loss intended, you move to phase 1B.

Phase 1BYou continue in phase 1B until you have reached 80% of

the weight loss intended. Then you move to phase 2A.

Phase 2AThis phase is continued until you are 1 kg short of your targeted weight, then move to the next phase.

Phase 2B + 2CPhases 2B and 2C have no predetermined period of

time, because this depends on how long it took you to

slim down. As a guideline: 2B and 2C combined take

approximately half of the time it took you to slim down.

Phase 3

The stabilization phase is the most important one,

because now you will learn how to maintain your weight.

The phase will last at least 1 year, during which you will

continue to consult your PowerSlim coach. A longer

stabilization phase with relapse prevention offers more

guarantees you will actually maintain the weight loss

achieved.

Weigth maintenanceNow you have completed the entire programme.

Provided you have permanently adjusted your eating

pattern and lifestyle, this is the phase you maintain your

weight in. Prevention is better than cure. Correct

overeating by eating less the next meal or day.

The PowerSlim products are ideally suited for a healthy

snack.

LUN

CH

BREAKFAST

DINER

ZZZZ

Z

Snack

Snack

Snack

Coach

Explanation

BreakfastPOWERSLIM

LunchPOWERSLIM

+ 1 portion vegetables

DinerPOWERSLIM

+ 1 portion vegetablesor

1 portion meat/fish+ 1 portion vegetables

Effective

Important• Eat every 2 to 2½ hours.

• Stick to the recommended amounts a day.

• Adding an extra product is allowed, leaving one

out is NOT.

• Eat no more than 40 g of carbohydrates.

• Drink two litres of water a day.

• Eat no more than 1 product a day.

• Use 2 tablespoons of olive oil a day.

Recommendations• Products with a should preferably be saved for the

weekend.

• Broth (a cup of broth a day can stop you feeling sluggish

or dizzy).

• Drink no more than 330 ml of diet soft drinks a day

(maximum 1 kcal per 100 ml).

SupplementsTake 1 PowerSlim Multivitamin in the morning and 1 PowerSlim AcidoSlim in the evening.

Not allowedCarbohydrates or starchy foods (bread, toast, potatoes, pasta, rice, fruit, etc.). Anything not included in the phase card,

liquor, sugary drinks (soft drinks or fruit juices), instant drinks (instant coffee, instant tea, instant soups and syrup), coffee

creamer, milk.

Physical activity Make sure to exercise at least 30, but preferably 60 minutes a day, work on your endurance 3x a week and your

strength 2x a week to boost your metabolism.

Snack Snack Snack

POWERSLIM POWERSLIM POWERSLIM

Phase 1APhase 1A (until you have reached 40% of the intended weight loss)

Seas

onin

gSa

ndw

ich

fil

lings

Mea

t, Fi

sh a

nd D

airy

Gro

ente

nRecommended amount

No more than 200 g per meal


Unlimited use

Limited or moderate use

Cold cuts

Dairy spread

Sweet bread spreads

Portion of meat per meal

Portion of fish per meal

Portion of meat substitute per meal

Portion of meat/fish per meal combined with a PowerSlim product

100 - 200 g for lunch and 100 - 200 g for dinner (not a double portion in the evening).

Alfalfa - Asparagus - Bok choy - Broccoli - Cauliflower - Celery - Chicory - Cucumber - Curly kale - Garden cress - Green cabbage - Endive - Fennel - Iceberg lettuce - Lettuce - Mushrooms - Napa cabbage - Oxheart cabbage - Purslane - Radish - Rhubarb - Sauerkraut - Savoy cabbage - Spinach - String beans - Turnip tops - Watercress.

Aubergine - Bean sprouts - Brussels sprouts - Chard - Chinese long beans - Courgette - Green pepper - Lamb lettuce - Leek - Red cabbage - Tomato (no cherry tomatoes) - White cabbage.

Strong mustard, pepper, all fresh herbs, all dried herbs and spices (no mixed herbs sachets) - tea: green, Rooibos, white or black (no fruit flavoured teas, star anise mint tea, liquorice tea, etc.).

Daily: 1 tsp. salt - 2 tbsp. oil - 1 clove of garlic - 2 tbsp. vinegar - 1 tbsp. rice vinegar - 1 tbsp. Kikkoman soy sauce - 1 tsp. Sambal oelek - ½ onion - 5 pearl onions - 5 sour gherkins - 10 olives - 1 tbsp. Boursin cuisine light - 1 tbsp. Philadelphia light - 1 tsp. tomato purée per week - 3 cups of coffee - 4 sweeteners - 1 avocado (per week) - 3 Smint mints/sugar-free chewing gum. 2 x a week 1 tbsp. of oil can be replaced by 1 tbsp. of mayonnaise.

Chicken filet - chicken ham - turkey fillet - turkey roll - pork fricandeau - pork roll - gammon - dry-cured ham - shoulder ham - smoked meat - roast beef - smoked horse meat - horse fillet - liver.

Maximum per day: 3 tsp. Philadelphia light - 3 tsp. low-fat cheese spread - 3 tsp. cottage cheese.Chavroux fresh goat’s cheese 45+.

3 tsp PowerSlim jam - 3 tsp PowerSlim chocolate spread.

All types of chicken meat without the skin - turkey filet - ostrich steak - game (but no duck) - rabbit (haunch, back) - pork fillet - pork fricandeau - pork steak - pork tenderloin - pork escalope - lean braising steak - beefsteak - German steak tartare - minced beef - steak - veal fricandeau - veal steak - veal escalope - liver - pigeon - quail - kangaroo meat.

Squid - all types of whitefish - fresh tuna or canned tuna in water - lobster - langoustine - crab (no surimi) - shrimps/prawns - scampi - oysters - scallops - mussels. Oily fish such as salmon, herring, trout, eel and mackerel 1x a week.

Tofu - Tempeh Fat-free plain quark Egg1 egg + fat-free plain quark

150 g

200 g

man

150 g250 g

2125 g

50 g

120 g

150 g

woman

120 g200 g

2100 g

40 g

Vege

tabl

es

Enjoy your meal

BreakfastPOWERSLIM

LunchPOWERSLIM



DinerPOWERSLIM


1 portion meat/fish+ 1 portion vegetables



• Adding an extra product is allowed, leaving one out is

NOT.




Recommendations• Products with a should preferably be saved for

the weekend.

• Broth (a cup of broth a day can stop you feeling

sluggish or dizzy).




Not allowedCarbohydrates or starchy foods (bread, toast, potatoes, pasta, rice, fruit, etc.). Anything not included in the phase

card, liquor, sugary drinks (soft drinks or fruit juices), instant drinks (instant coffee, instant tea, instant soups and syrup),

coffee creamer, milk.

Physical activity Make sure to exercise at least 30, but preferably 60 minutes a day, work on your endurance 3x a week and

your strength 2x a week to boost your metabolism.

Snack Snack Snack


Phase 1BPhase 1B (until you have reached 80% of the intended weight loss).

Seas

onin

gSa

ndw

ich

fillin

gs M

eat,

Fish

and

Dai

ry

Vege

tabl

esRecommended amount



Unlimited use

Allowed but in moderation

Cold cuts

Dairy spread

Sweet bread spreads






Alfalfa - Asparagus - Bok choy - Broccoli - Cauliflower - Celery - Chicory - Cucumber - Curly kale - Garden cress - Green cabbage - Endive - Fennel - Iceberg lettuce - Lettuce - Mushrooms - Napa cabbage - Oxheart cabbage - Purslane - Radish - Rhubarb - Sauerkraut - Savoy cabbage - Spinach - String beans - Turnip tops - Watercress.

Aubergine - Bean sprouts - Brussels sprouts - Chard - Chinese long beans - Courgette - Green pepper - Lamb lettuce - Leek - Red cabbage - Tomato (no cherry tomatoes) - White cabbage.

Strong mustard, pepper, all fresh herbs, all dried herbs and spices (no mixed herbs sachets) - tea: green, Rooibos, white or black (no fruit flavoured teas, star anise mint tea, liquorice tea, etc.).

Daily: 1 tsp. salt - 2 tbsp. oil - 1 clove of garlic - 2 tbsp. vinegar - 1 tbsp. rice vinegar - 1 tbsp. Kikkoman soy sauce - 1 tsp. Sambal oelek - ½ onion - 5 pearl onions - 5 sour gherkins - 10 olives - 1 tbsp. Boursin cuisine light - 1 tbsp. Philadelphia light - 1 tsp. tomato purée per week - 3 cups of coffee - 4 sweeteners - 1 avocado (per week) - 3 Smint mints/sugar-free chewing gum. 2 x a week 1 tbsp. of oil can be replaced by 1 tbsp. of mayonnaise.

Chicken filet - chicken ham - turkey fillet - turkey roll - pork fricandeau - pork roll - gammon - dry-cured ham - shoulder ham - smoked meat - roast beef - smoked horse meat - horse fillet - liver.

Maximum per day: 3 tsp. Philadelphia light - 3 tsp. low-fat cheese spread - 3 tsp. cottage cheese.Chavroux fresh goat’s cheese 45+.



Squid - all types of whitefish - fresh tuna or canned tuna in water - lobster - langoustine - crab (no surimi) - shrimps/prawns - scampi - oysters - scallops - mussels. Oily fish such as salmon, herring, trout, eel and mackerel 1x a week.


150 g

200 g

man

150 g250 g

2125 g

50 g

120 g

150 g

woman

120 g200 g

2100 g

40 g

More exercise

Breakfast1x grain and dairy product + 1x fruit

LunchPOWERSLIM



DinerPOWERSLIM






out is NOT.





the weekend.

• Broth (a cup of broth a day can stop you feeling sluggish

or dizzy).




Not allowedPotatoes, pasta, rice. Anything not included in the phase card, liquor, sugary drinks (soft drinks or fruit juices),

instant drinks (instant coffee, instant tea, instant soups and syrup).



Snack Snack Snack


Phase 2APhase 2A (until you are 1 kg short of your targeted weight)

Seas

onin

gSa

ndw

ich

fillin

gsG

rain

, fru

its

and

dair

yM

eat,

fish

and

dair

yVe

geta

bles Recommended

amount

Unlimited use


Cold cuts

Dairy spread

Sweet bread spreads






All vegetables are allowed now with the exception of carrots, pumpkin and legumes such as sweetcorn, peas, white beans, brown beans, marrowfat beans, lentils.

Strong mustard, pepper, all fresh herbs, all dried herbs and spices (no mixed herbs sachets) - all types of tea (no instant tea).

Daily: 1 tsp. salt - 2 tbsp. oil - 1 clove of garlic - 2 tbsp. vinegar - 1 tbsp. rice vinegar - 1 tbsp. Kikkoman soy sauce - ½ onion - 1 tsp. Sambal oelek - 5 pearl onions - 5 sour gherkins - 10 olives - 1 tsp. tomato purée (per week) - 5 sun-dried tomatoes per week - 1 tbsp. Boursin cuisine light - 1 tbsp. Philadelphia light - 3 cups of coffee - 4 sweeteners - 1 avocado (per week). 2 x a week 1 tbsp. of oil can be replaced by 1 tbsp. of mayonnaise.

Chicken filet - chicken ham - turkey fillet - turkey roll - pork fricandeau - pork roll - steak tartare - gammon - dry-cured ham - shoulder ham - smoked meat - roast beef - smoked horse meat - horse fillet - liver.

Maximum per day: 3 tsp. Philadelphia light - 3 tsp. low-fat cheese spread - 3 tsp. cottage cheese.


Rye, spelt or whole wheat bread - 30 g whole wheat baguette -3 tbsp. oatmeal or whole wheat cereals (without added sugar) - 2 to 3 whole wheat Swedish crackers.

1 apple -2 apricots - ½ banana - bilberries - raspberries - strawberries - ½ grapefruit - 1 kiwi - 1 peach - 1 pear - 2 plums - 1 orange - 2 tangerines - watermelon. Not allowed: dates - figs - dried fruit.

Dairy products without fat or sugar.Semi-skimmed milk - butter milk - natural soya drink.Fat-free/ low-fat yoghurt - fat-free/ low-fat quark, natural soya yoghurt.


All types of fish are allowed.2x fish per week (including 1x oily fish) is recommended.


150 g

200 g

1 slice

100 g

1 glass

200 g

man

150 g250 g

2125 g

50 g

120 g

150 g

1 slice

100 g

1 glass

200 g

woman

120 g200 g

2100 g

40 g

Grain product

Fruits

Dairy

Effective


Lunch1 portion meat/fish +

1 grain product + or 1 portion of vegetables

Diner1 portion meat/fish +

1 portion of vegetables + 1x fruit



• Adding an extra product is allowed, leaving one out is

NOT.

• Eat no more than 40 g of carbohydrates.




Recommendations• Products with a should preferably be saved for the

weekend.




Not allowedPotatoes, pasta, rice. Anything not included in the phase card, liquor, sugary drinks (soft drinks or fruit juices),

instant drinks (instant coffee, instant tea, instant soups and syrup).



Snack Snack Snack


Phase 2B

s

Seas

onin

gSa

ndw

ich

fillin

gsG

rain

, fru

its

and

dair

yM

eat,

fish

and

dair

y Ve

geta

bles Recommended

amount

Unlimited use


Cold cuts

Dairy spread

Sweet bread spreads



Grain product

Fruits

Dairy






Daily: 1 tsp. salt - 2 tbsp. oil - 1 tsp. Sambal oelek - 10 olives - 1 tbsp. Boursin cuisine light - 1 tbsp. Philadelphia light - 10 nuts and seeds per week - 3 cups of coffee - 4 sweeteners.



PowerSlim strawberry jam - PowerSlim Chocolate hazelnut spread

Rye, wheat or coarse whole wheat bread - 30 g multigrain baguette -3 tbsp. oatmeal or whole wheat cereals (without added sugar) - 2 to 3 whole wheat Swedish crackers.

All types of fruit are allowed, except for dates - figs - dried fruit.

Dairy products without fat and sugar.Semi-skimmed milk - butter milk - natural soya drink.Fat-free/ low-fat yoghurt - fat-free/ low-fat quark, natural soya yoghurt.




150 g

200 g

1 slice

1 or 100 g

1 glass

200 g

man

150 g250 g

2125 g

50 g

120 g

150 g

1 slice

1 or 100 g

1 glass

200 g

woman

120 g200 g

2100 g

40 g


Lunch1 portion meat/fish + 1 grain product + 1 portion vegetables +

1x fruit

Diner1 portion meat/fish+ 1 portion vegetables + 1x grain product




out is NOT.





the weekend.



SupplementsTake 1 PowerSlim Multivitamin in the morning.

Not allowedPotatoes. Anything not included in the phase card, liquor, sugary drinks (soft drinks), instant drinks

(instant coffee, instant tea, instant soups and syrup).

Physical activity Make sure to exercise at least 30, but preferably 60 minutes a day, work on your endurance 3x a week and your

strength 2x a week to boost your metabolism.

Snack Snack Snack


Enjoy yourmeal

Phase 2C

Seas

onin

gSa

ndw

ich

fillin

gsG

rain

, fru

its

and

dair

yM

eat,

fish

and

dair

y Ve

geta

bles Recommended

amount

Unlimited use


Cold cuts

Dairy spread

Sweet bread spreads

Grain product

Fruits

Dairy








Daily: 1 tsp. salt - 2 tbsp. oil - 1 tsp. Sambal oelek - 10 olives - 1 tbsp. Boursin cuisine light - 1 tbsp. Philadelphia light - 3 cups of coffee - 4 sweeteners.



PowerSlim strawberry jam - PowerSlim chocolate hazelnut spread

Rye, wheat or coarse whole wheat bread - 30 g multigrain baguette - 3 tbsp. whole wheat cereals (without added sugar) - 2 to 3 whole wheat Swedish crackers.rice - whole wheat macaroni - couscous - bulgur.






150 g

200 g

1 slice

1 serving spoon

1or 100 g

1 glass

200 g

man

150 g250 g

2125 g

50 g

120 g

150 g

1 slice

1 serving spoon

1or 100 g

1 glass

200 g

woman

120 g200 g

2 100 g

40 g

Effective


Lunch1 portion meat/

fish/dairy + 1 grain product + 1 portion vegetables + 1x fruit

Diner1 portion meat/fish + 1 portion vegetables + 1x starchy foods or

1 grain product




out is NOT.




Recommendations• Products with a * should preferably be saved for

the weekend.



SupplementsTake 1 PowerSlim Multivitamin in the morning.

Not allowedAnything not included in the phase card, liquor, sugary drinks (soft drinks), instant drinks (instant coffee, instant tea,

instant soups and syrup).



Snack Snack Snack


Phase 3

Seas

onin

gSa

ndw

ich

fillin

gsG

rain

, fru

its

and

dair

yM

eat,

fish

and

dair

y Ve

geta

bles Recommended

amount

Unlimited use


Cold cuts

Dairy spread

Sweet bread spreads

Grain product

Fruits

Dairy






All vegetables are allowed. If you use sweetcorn - peas - lentils - white beans, brown beans or marrowfat beans, leave out any grain products or starchy foods.


Daily: 1 tsp. salt - 2 tbsp. oil - 10 olives - 1 tbsp. Boursin cuisine light - 1 tbsp. Philadelphia light - 3 cups of coffee - 4 sweeteners.

Chicken filet - chicken ham - turkey fillet - turkey roll - pork fricandeau - pork roll - gammon - dry-cured ham - shoulder ham - smoked meat - roast beef - smoked horse meat - horse fillet - liver - steak tartare.

Philadelphia light - 1 slice of low-fat or reduced-fat cheese - low-fat cheese spread - 3 tsp. cottage cheese - Sandwich Spread.

PowerSlim strawberry jam - PowerSlim chocolate hazelnut spread. Thinly spread your sandwich/cracker with low-fat margarine.

Rye, wheat or coarse whole wheat bread - 30 g multigrain baguette - a cup of whole wheat cereals (without added sugar) - 2 to 3 whole wheat Swedish crackers - whole wheat rusk.Rice - whole wheat macaroni - couscous - bulgur.Boiled or steamed potatoes - sweetcorn - legumes - lentils.Note: rice - pasta etc. have to be weighed after cooking.






150 g

200 g

1 slice

1 full serving spoon

1 or 100 g

1 glass

200 g

man

150 g250 g

2125 g

50 g

120 g

150 g

1 slice

1 full serving spoon

1 or 100 g

1 glass

200 g

woman

120 g200 g

2 100 g

40 g

Enjoying your journey towards your 1st weighing

Now you know what you are and what you are not allowed to eat during the PowerSlim programme.

For your convenience, and to help you even more, we have created a week menu with corresponding

recipes. They detail how to prepare a healthy and good meal with the products in the starter kit for every

single day of the week. And to make it even easier, we have also prepared a shopping list for you.

Enjoy your food!

Shopping listVegetables

leek 1

tomato 6

mushrooms 1 container

red pepper 1

spring onion 1

coriander (fresh) 1 container

rocket 2 bags

cucumber 1

courgette 1

cabbage lettuce 1

avocado 1

Freezer spinach 1 package/

200 g

Cold cuts/dairy

cooked ham 1 package

Boursin cuisine light 1 tub

low-fat quark 1 tub

low-fat cheese spread 1 tub

Meat and fish whitefish 1 fillet

beefsteak 120 - 150 g

smoke salmon 1 package

chicken fillet 40 - 50 g

large shrimps/prawns 40 - 50 g

From the larder

onion red onion garlic sambal cumin powder coriander powder

stock cube olive oil vinegar salt and pepper mayonnaise lemon juice eggs mustard

starter package Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday

BreakfastPudding stracciatella

Muesli + 150 g low-fat quark

Rice pudding Dessert strawberry Dessert caramel toffee Strawberry raspberry smoothie

Crepes apple caramel

Dessert banana

10am snackReady to go mango smoothie

Bar Red fruits Strawberry smoothie ready to go

Creamy cappuccino drink

Pineapple orange drink Bar chunky caramel

Iced cappuccino drink

Bar Double chocolate

Lunch

Natural toast with spread cheese 20+ and 100 g tomato slices

Mediterranean toastie + 150 g cucumber

recipe 2

Linseed bread 1x low-fat cheese spread, 1x ham+ 200 g radish

Salad with smoked chicken and chili croutons

recipe 5

Linseed bread 1x ham, 1x low-fat cheese spread + 100 gtomato slices

Thai curry soup + 200 g sour cucumber

recipe 8

Smoked salmon wrap

recipe 10

Mushroom soupwith ½ diced onion + 150 g mushrooms

4pm snackBar Double chocolate

Vanilla pudding ready to go

Bar Crispy caramel

Bar Praline Chocolate pudding ready to go

Chocolate caramel drink

Banana smoothie ready to go

Peach mango drink

Diner

Spicy egg-fried rice

recipe 1Omelette roll with spinach and mushrooms

recipe 3

Garlic shrimp fusilli

recipe 4• Beefsteak and

salad

recipe 6

Smoky barbecue bites salad

recipe 7

Vegetable broth with cream onion croutons

recipe 9

• Scrambled egg with tomato and onion (2 eggs)

• Whitefish with 100 g grilled courgette

8pm snackDessert hazelnut praline

Chocolate wafers

Dessert coconut Hot chocolate drink

Vanilla wafers Barbecue snack Bar almond nougat

Dessert vanilla

Example week menu

This is a sample week menu.The days and products can be changed to your liking.

• no PowerSlim product

Leftovers: chocolate dessert and 1 slice of linseed bread

PS, store an opened linseed bread bag hermetically sealed (e.g. in a sandwich bag) and use within 3 days. Linseed bread can easily be frozen.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday

BreakfastPudding stracciatella

Muesli + 150 g low-fat quark

Rice pudding Dessert strawberry Dessert caramel toffee Strawberry raspberry smoothie

Crepes apple caramel

Dessert banana

10am snackReady to go mango smoothie

Bar Red fruits Strawberry smoothie ready to go

Creamy cappuccino drink

Pineapple orange drink Bar chunky caramel

Iced cappuccino drink

Bar Double chocolate

Lunch

Natural toast with spread cheese 20+ and 100 g tomato slices

Mediterranean toastie + 150 g cucumber

recipe 2

Linseed bread 1x low-fat cheese spread, 1x ham+ 200 g radish

Salad with smoked chicken and chili croutons

recipe 5

Linseed bread 1x ham, 1x low-fat cheese spread + 100 gtomato slices

Thai curry soup + 200 g sour cucumber

recipe 8

Smoked salmon wrap

recipe 10

Mushroom soupwith ½ diced onion + 150 g mushrooms

4pm snackBar Double chocolate

Vanilla pudding ready to go

Bar Crispy caramel

Bar Praline Chocolate pudding ready to go

Chocolate caramel drink

Banana smoothie ready to go

Peach mango drink

Diner

Spicy egg-fried rice

recipe 1Omelette roll with spinach and mushrooms

recipe 3


recipe 4• Beefsteak and

salad

recipe 6


recipe 7


recipe 9

• Scrambled egg with tomato and onion (2 eggs)

• Whitefish with 100 g grilled courgette

8pm snackDessert hazelnut praline

Chocolate wafers

Dessert coconut Hot chocolate drink

Vanilla wafers Barbecue snack Bar almond nougat

Dessert vanilla

Example week menu

Recipe 7

Ingredients:- 1 bag PowerSlim soy rice

- 1 clove of garlic, finely chopped

- 40 - 50 g chicken fillet, in chunks

- 1 teaspoon of sambal oelek

- 100 g leek, in rings

- cumin powder

- 1/2 onion, chopped

- coriander powder

Preparation:Cook the PowerSlim rice according to the instructions on the packet.

In the meantime, heat 1 tablespoon of oil in a wok and sauté the onion,

sambal and garlic. Add the chicken chunks and stir-fry for about

2 minutes. Add the leek and stir-fry for another 3 minutes until the

chicken fillet and leek are cooked through. Lastly, add the rice and

herbs and leave to heat for a while.

Spicy egg-fried riceRecipe 1

Omelette roll with spinach and mushrooms

Preparation:Cut the bun in half lengthwise and top with

Philadelphia, ham and tomato. Use a

contact grill or toaster to grill the sandwich.

Preparation:Cook the fusilli in ample water for 20 minutes

until it is tender. Heat 1 tablespoon of oil in a

frying pan. Add the garlic, tomato, shrimp and

red pepper and cook until the shrimp are pink.

Drain the pasta and spoon through the

shrimp.

Ingredients:- 1 PowerSlim Mediterranean bun

- 1 tablespoon Philadelphia light

- 2 slices of cooked ham

- ½ tomato, in slices

Ingredients:- 1 bag PowerSlim fusilli

- 1 large garlic clove, pressed

- ¼ red pepper, cored and deseeded,

sliced into thin rings

- 40 - 50 g large shrimp

- 1 tablespoon of oil

- 2 tomatoes, diced

Mediterranean toastie


Preparation:Sauté the onions, garlic and mushrooms. Add

the spinach and stir-fry a minute until it has wilted.

Season with salt and pepper. Use another frying

pan to cook the omelette according to the

instructions on the packet. Top the omelette with

the vegetable mixture and roll up.

Ingredients:- 1 bag PowerSlim omelette with

herbs

- 200 g spinach

- ½ onion chopped

- handful of sliced mushrooms

- 1 tablespoon of olive oil

Recipe 2

Recipe 3

Recipe 4

Recipe 5

Recipe 6

Beefsteak and salad

Preparation:Mix the salad with the vegetables and sliced chicken fillet. Make a dressing with mixed oil, vinegar

and mustard and spoon over the salad. Add the chili snack soy balls just before serving.

Preparation:Cook the beefsteak in a frying pan until rare,

medium or well-done, depending on your

taste. Mix the rocket, tomato, cucumber,

onion and avocado to make a salad. Dress

with oil, vinegar and mustard.

Ingredients:- 1 bag PowerSlim chili snack

- 3 slices of smoked chicken fillet, in strips

- ½ bag rocket

- 1 tomato, in slices

- ½ cucumber, in slices

- 1 tablespoon olive oil

- 1 tablespoon vinegar

- 1 teaspoon mustard

Ingredients:- 120-150 g beefsteak

- rocket

- 1 tomato

- ½ red onion

- 1/3 cucumber

- ½ avocado



Salad with smoked chicken fillet and chili croutons

-

Recipe 7

Preparation:Stir-fry the courgette slices in a wok in 1 tablespoon of

oil. Gently mix the courgette with the lettuce, tomato,

red onion and avocado. Slice the chicken into strips

and put them on top of the salad. Use the smoky

barbeque bites as croutons and sprinkle them over the

salad. Whisk up a dressing with the mayonnaise,

1 tablespoon of water, garlic, lemon juice, salt and

pepper.

Ingredients:- 1 bag PowerSlim smoky barbecue bites

- 3 slices of smoked chicken fillet

- 50 g rocket

- 100 g courgette, in slices

- 1 tomato, in wedges

- ½ red onion, in half rings

- ½ avocado, in wedges


- 1½ tablespoon mayonnaise

- ½ clove of garlic

- 1½ tablespoon lemon juice

- salt and freshly ground pepper


-

Recipe 8

Preparation:Prepare the soup according to the instructions on

the packaging. Add all other ingredients and leave

to heat for a minute. Season with freshly ground

salt and pepper and garnish with a leaf of parsley.

Delicious with sweet and sour cucumber salad.

Visit the PowerSlim website for the recipe.

Ingredients:- 1 bag PowerSlim Thai curry soup

- ¼ red pepper, cored and deseeded,

in rings

- 1 spring onion, in rings

- 1 tablespoon coriander, finely chopped

- ½ clove of garlic, pressed

- salt and pepper

- parsley

Thai curry soup

Recipe 9

Recipe 10

Preparation:Add the stock cube to 250 ml of water and bring to the boil. Add the vegetables and leave to cook for

about 5 minutes. Sprinkle the cream onion snacks on top before serving.

Preparation:Cook 1 large pancake with the blini batter according to the instructions on the

package. Top the wrap with Boursin, 3 lettuce leaves and salmon. Roll up and

cut in half.

Use the leftover lettuce, tomato and cucumber to make a salad and dress with oil, vinegar, salt and pepper.

Ingredients:- 1 bag PowerSlim cream onion snack

- ½ stock cube

- 100 - 200 g leftover vegetables (mushrooms,

courgette, string beans, leek, tomato, spring

onion), in chunks

Ingredients:- 1 bag PowerSlim blinis salmon

- 1/3 cucumber

- 2 slices of smoked salmon

- 1 cabbage lettuce

- 1 tablespoon Boursin cuisine light

- 1 tomato



- salt and pepper

Smoked salmon wrap


I feel attractive again!

I did not feel good. I thought I was too heavy.

Not much, but it would not hurt to lose a few kilos.

When my boyfriend proposed to me, I was ready.

I took the first step and started with PowerSlim.

My confidence has been restored, I radiate joy and

feel attractive again.

I have maintained my target weight for three years now.

José

-12 kilo

My coach was my pillar of sup-port’ After having allowed myself to come second for years, it was now time for me. The only thing that bothered me were my excess kilos.

I could not make the switch on my own. Every Monday meant a

brave new attempt for a fresh new start, but time and time again

I slacked and it went wrong after a few days - until I heard about

PowerSlim..

A coach to guide and support me; it was music to my ears. This is

what I needed. My coach motivated me every single week. Now I am

at the weight that suits me and I am “excessively” satisfied.

I am ready for my new start!

Marijlou

-13 kilo

We are in this together! So now you have all the ingredients you need to invest in a lasting, healthy and slim future.

In addition, you can rest assured there is always powerful

support available from your personal nutrition coach. That is

why we are convinced you will get to that healthy finish line.

We wish you every success.

And certainly do not forget to enjoy!

Success!

Reaching weight - Afvallen Amstelveen€¦ · A healthy mind in a healthy body. PowerSlim helps you...

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Transcript of Reaching weight - Afvallen Amstelveen€¦ · A healthy mind in a healthy body. PowerSlim helps you...