P O S3T P A R T

0 DAY PROGRAM
U M
Contents
3 WELCOME
4 POSTPARTUM TIPS
5 MEAL PLAN
6 PRODUCT INSTRUCTIONS
7 HEALTHY SNACK IDEAS
8 PRODUCT RECOMMENDATIONS
9 MEAL BUILDER
10 GROCERY LIST
13 HEALTHY RECIPES
14 HEALTHY SNACKS
16 QUICK TIPS
17 DISCLAIMER

Let's get results!

Welcome
First of all, I want to thank you for allowing me to be a part of this new and exciting
life changing chapter. It's a new beginning, full of endless possibilities, and you have
taken the first step to a healthier and happier YOU.

This eBook was created to guide you and help you achieve your goals. Nutrition is
key when trying to reach any health goal and that's why our main focus is to help
you create healthy habits, not restrictions, and make it into a lifestyle, not a diet. A
healthy lifestyle not only changes your body, it also changes your mind, attitude,
and mood. Remember you can't out train a bad diet.
Results are 80% Nutrition, 20% Fitness, and 100% Mindset

With this program, you will receive your Herbalife products, a meal plan with
healthy options for your meals and snacks, a grocery list, and a workout guide. You
will also be part of the motivational/accountability group chat where you will find
tips, inspiration and motivation. This allows us to stay connected no matter where
we are and it helps us stay on track and accountable. You are not alone and we are
here to help and answer all your questions.

Fall in love with the journey and the results will follow. Always be proud of every
accomplishment, document your journey, and take pictures. Never forget why you
started and remember that if you stay consistent and keep going, you will achieve
all your goals. I’m super excited to be part of your journey and I can’t wait to see
your results.

The journey to a healthier and happier YOU begins TODAY!

 Postpartum Tips
HERE ARE SOME TIPS FOR POSTPARTUM WEIGHT LOSS:
Slow down- You have enough on your plate as it is, so try not to stress out about getting back to your former
weight directly after giving birth. Instead, try your best to make healthy choices and focus on this special time
with your newborn baby.

Start getting back into exercising- If you had a healthy pregnancy and led a pretty active lifestyle before, you
can ease back into your favorite activities whether that’s cycling, yoga or playing a team sport. It’s an excellent
way to lose baby weight while also improving your mood.

Work out with your baby- Taking them along with you on your walks and maybe even incorporating them
(safely) into your routine. You could go for a brisk walk with your little one strapped into their stroller, or hold
your baby securely in your arms for an extra challenge during squats or lunges.

Breastfeed- Believe it or not, breastfeeding can burn up to 670 calories per day thanks to its ability to rev up
your metabolic process. That doesn’t mean you should eat extra large portions to replace those calories. Instead,
eat fresh, whole foods keeping the nutritional needs of your baby in mind — the quality of your breast milk is
heavily influenced by what you eat.
 Meal Plan
We recommend the following plans. We like to keep things simple and our meal plans are structured to make your life easier.
Each meal plan has the right amount of meals and calories according to your situation. Make sure not to skip any meals or snacks.

Non-Breastfeeding Moms Breastfeeding Moms

Breakfast: Breakfast:
Herbalife Shake + Tea with and Aloe Herbalife shake + Tea with aloe

2-3 Hours later - Snack: 2 or 3 hours after - Snack:

(See Snack List) (See Snack List)

2-3 Hours later - Healthy Lunch 2 or 3 hours after - Healthy Lunch

Protein + Good Carbs + Veggies Protein, Good Carbs + Veggies

2-3 Hours later - Snack: 2 or 3 after - Snack (Herbalife shake)

(See Snack List)
2 or 3 hours after - Healthy Dinner
2-3 Hours later - Dinner Herbalife shake Protein + Veggies or Salad

*** Place second tea with either your lunch or snack depending when you most need the extra energy never after 6 pm.
*** We also recommend you consume 8- 16 oz of water with each meal.
Product Instructions
Every morning within 30-45 minutes after you wake up, your breakfast will be
your Meal Replacement Shake followed by the Tea.

Shake Tea
* 8 oz. of Water *8 oz of Water
*2 Scoops of Formula 1 *1/2 Teaspoon of Herbal Tea
(You can mix the flavors) *Add 2-3 capfuls of Herbal Aloe
*1 Scoop of Protein Drink Mix (Use the same cap the Aloe bottle brings)

**BLEND 30 SECONDS** **Can be hot or cold**

**STOP AND ADD 3-4 ICE CUBES**
**BLEND AGAIN 1 MIN.** Take the Tea Twice a Day:
READY! 1. One after your morning shake and the
other one in the afternoon with your snack
**If you prefer the shake thicker, then use or lunch. Depending on when you most
6 oz of water and add more ice.** need the energy.
2. No tea at night, it will keep you awake.

*Tip for Breastfeeding Mom: Replace water with almond milk or add oatmeal to shake to
help with milk production.
 Healthy Shake Ideas

Click on the image to open video recipe steps.

IMPORTANT!
These enhanced shake recipes are recommended for breastfeeding moms. The extra calories and some of the ingredients are known to help with
milk production. Some moms have turned to lactation enhancements (galactagogues) to increase breast milk production. Studies are mixed as to
their effectiveness, but each mom should inform herself and make the appropriate choice for her breastfeeding journey. Teas, cookies, and
smoothies containing herbs like fenugreek or alfalfa, or common ingredients like flaxseed meal, oats, and brewer’s yeast, are used as natural lactation
enhancements. Be sure to consult with your doctor or lactation consultant before utilizing these products to ensure their safety and efficacy.
 PRODUCT RECOMENDATIONS
CELLULOSS MULTIVITAMIN AMINOGEN HERBALIFELINE XTRA-CAL
Helps recuperate all the Helps breakdown protein Omega-3 fatty acids help Excellent source of calcium
Healthy elimination of vitamins we gave to the into Amino Acids. Supports maintain healthy and Vitamin D to support
water baby while pregnant and protein digestion. cholesterol and triglyceride bone mineral density
breastfeeding. levels within a normal range

3X A DAY 3X A DAY 3X A DAY 3X A DAY

3X A DAY

NEW MOM BEAUTY BOOSTER N-R-G TEA N-R-G TABLETS

Vitamins and minerals.  Supports strong nails, Provides a gentle boost of
Provides a gentle boost of
Keeps you focused and less healthy hair, skin elasticity energy & mental alertness.
energy, & mental alertness.
fatigued. & reduces signs of cellulite. (Ideal for breastfeeding Products to avoid while
(Ideal for breastfeeding
moms) Breastfeeding:
moms)
Restore
ONCE A DAY ONCE A DAY TWICE A DAY TWICE A DAY Prepare
Total Control
CoQ10
Niteworks
Prolessa Duo
21 Day cleanse

(NOT be taken during pregnancy

or when nursing .
 MEAL BUILDER
PORTION CONTROL Remember this is not a diet, this is a lifestyle. We want to create healthy habits we can keep.
So don't worry about making the perfect plate. What we want to do is learn how to portion a well balanced meal whether at home or when you
are eating out without having to stress over the calories. Use the following guide to dish up correctly-sized portions every time you eat.

When you build your plate, aim to fill 1/2 with leafy greens & crunchy vegetables.
Add no more than 1/4 of your plate with a healthy carb, whether whole grains and/or legumes.
And for the last 1/4, choose a palm sized portion of a healthy protein from the grocery list.
Add healthy fats as accents to your meal or as part of your protein. Keep it simple! The simpler, the better.

Click below to learn on how to Click below to hear expert tips

read the food label. Learning from registered dietitian, Susan
the Nutrition Facts label can Bowerman on how to make
really help to guide you to balanced nutrition easy and
make better choices. convenient:
 GROCERY LIST
When you go grocery shopping, make sure to make a list before going. This way you only buy what you need and not what you see. We suggest to
pick at least 3-4 items from each food group, so you may have a variety of food choices each week.

Protein vegetables
Egg Whites - 1/2 cup = 13g Steam bag vegetables (ex. broccoli, string beans…) This will help
Eggs - 1 large egg = 6g you when you don’t have time to cook
Egg Beaters or Egg substitute - 3 tbsp = 5g Spring Mix or Spinach Salad (already washed in a bucket or bag
Cottage Cheese 1% - 1/2 cup = 14g for convenience). No iceberg lettuce - it is not high in nutrition
Chicken Breast - 4 oz = 32g Fresh Vegetables
Dark Meat Chicken (legs, thighs, wings) - 4oz = 15g Garlic
Red Meat - 4 oz = 32g Onions
Turkey Breast - 4 oz = 28g Peppers
Lean Turkey - 4 oz = 22g Feel free to choose what you like but don’t over-shop. Remember
Tuna in water - 4 oz = 28g fresh veggies do expire rather quickly.
Salmon (healthy in fat but sometimes lower in protein,
have no more than 2-3x a week) - 4oz. = 24g

dairy
carbs Whole milk - 1 cup = 8g Fat Free Milk - 1 cup = 8g
Brown Rice - 1/2 cup Whole Grain Pasta Full Fat Yogurt - 8 oz = 12g Lactaid Milk - 1 cup = 8g
Yams Quinoa- 1/2 cup Soy Milk - 1 cup = 8g Almond Milk - 1 cup = 1g
Oatmeal- 1/2 cup Sweet Potato - 1/2 cup Soy Yogurt - 6 oz = 6g
Whole Wheat Bread Ezekiel Bread Fat Free Greek Yogurt - 1 container = 18g
Whole Wheat Pita Pocket
 GROCERY LIST
Vegan / Vegetarian Protein fruits
Egg Beaters or Egg substitute - 3 tbsp = 5g Grapes
Egg Whites - 1/2 cup = 13g Granny Smith Apples
Cottage Cheese 1% - 1/2 cup = 14g Unsweetened applesauce
Green Peas - 1 cup = 8g Apples
Quinoa - 1 cup = 8g Grapefruit
Raw or Dry roasted unsalted nuts - 1/2 cup = 12g Oranges
Natural Peanut Butter or Almond Butter - 3 tbsp = 7g Banana (are high in sugar and carbs, do eat occasionally)
Reduced Peanut Butter - 3 tbsp = 7g Strawberries
Beans - 1 cup = 12g Frozen Berry Medley’s
Chickpeas - 1 cup = 14g
Tempeh - 4 oz = 20g
Tofu - 3 oz. = 8g
Edamame - 1 cup = 26g
Seasonings & Condiments
Ms. Dash / Flavor God
Unsalted Hemp, Sunflower, Poppyseeds - 1/2 cup = 18g
Sea Salt / Himalayan Salt
Seitan - 1/3 cup = 21g
Garlic
Non Dairy Milk - Soy/Lactaid - 1 cup = 8g
Extra Virgin Olive Oil

fats Vinegar
Ketchup
Teaspoon of oil (stay away from vegetable oils) Hot Sauce
10-15 Unsalted Peanuts or seed Mustard
10-15 Olives Parprika
1/4 Avocado Salt Free or very low sodium (20-50g for 2 tbsp) Marinades
Remember this, "By failing to prepare, you are preparing to fail.- Benjamin Franklin

MEAL PREP
PORTION CONTROL 101
If you prep your meals before reaching the hunger stage, you are much more
likely to stick to the plan. Here are a few tips to make meal prepping easy.

MAKE A PLAN - Make a list of your favorite healthy foods, choose simple recipes that
can be made quickly or in bulk, and decide what you’ll eat for every snack and meal.

LOOK FOR SHORTCUTS - Frozen veggies can be substituted for fresh, & convenience
items like pre-washed salad greens or pre-cut vegetables can really save you prep
time. Whole cooked chickens or ready-seasoned meats are also great timesavers.

STICK TO YOUR GROCERY LIST - Don’t let junk food sneak into your shopping cart.
Not having it in the house means not having to use your willpower to avoid it.

KEEP SNACKS SIMPLE - Save time by choosing snacks that don’t require a lot of time
to put together. Fresh fruit, hard-boiled eggs, and pre-cut veggies with prepared
hummus are great choices. (See our snack list for more ideas)

COOK FOODS ALL AT ONCE - Roasting vegetables, sweet potatoes, and even chicken
breasts all at once will save you time, and cut down on your utility bill. Imagine…all of
your side dishes for the week…ready in about 30 minutes!

MIX THINGS UP - It can be tempting to just eat the same meals every day, but you’ll
eventually get bored. We recommend at least two lunch options. This can be as
simple as choosing different proteins for your salads each day, or eating chicken with
vegetables three nights of the week, and fish or tofu with vegetables the other two.

INVEST IN CONTAINERS - It’s a good idea to choose one container type and buy
several that stack and store neatly. If you choose plastic containers, make sure they
are BPA-free and that they won’t melt in the microwave or dishwasher. Sturdy Pyrex
dishes with lids are also great as are Mason jars. If you decide to go all-in on the meal
prep lifestyle, you might want to think about getting an insulated bag to carry your
meals everywhere you go.
 HEALTHY RECIPES

southwest
vegetarian
chili

FRIED RICE WITH Mustard tuna patties

BEEF bake salmon

Click on the image to open video recipe steps.

HEALTHY SNACKS

Click on the image to open video recipe steps.

 SNACK IDEAS
Snacks should consist of good carbs and good amounts of protein. Protein will help to satisfy your
hunger and the healthy carb (like fruits, vegetables and whole grains) have water and fiber in them,
so they help to fill you up. Here are a few snack ideas for 150 calories or less:

Protein Snack Bar – Choose snack bars that are 150 Tuna + Avocado – Pop open a single-serve can or pouch
calories or less. Look for one that has some protein—10 (2.5 oz) of tuna and mix with ¼ medium avocado, mashed.
grams or so per serving is a good target. About 150 calories, 18 g of protein.
Mini Smoothie – Blend a smoothie with ½ cup low-fat Turkey Sticks – 3 ounces roasted turkey breast wrapped
milk, ½ cup of frozen berries and a scoop of vanilla protein around ½ medium cucumber cut into sticks. About 120
powder. About 140 calories, 8 g of protein. calories, 25 g of protein.
Greek-style Vanilla Yogurt and Fruit – One single-serve (5.3 Tortilla + Beans – Heat up two corn tortillas, top with 1/3
oz) carton of yogurt + ½ cup sliced strawberries. Sprinkle cup cooked black beans and tomato salsa. About 140
with nutmeg / cinnamon. About 145 calories, 13 g of calories, 7 g of protein.
protein. Vegetable Soup + Low-fat Cheese – Heat up one cup of
Low-fat Cottage Cheese + Chopped Veggies – ¾ cup low- low sodium vegetable soup and top with 1 oz grated
fat cottage cheese + ½ cup chopped mixed veggies nonfat mozzarella cheese. About 150 calories, 14 g of
(carrots, cucumber, peppers). Add a few twists of fresh protein.
ground pepper. About 130 calories, 21 g of protein. Rice Cake + Nut Butter – Spread one rice cake with 1 TBSP
Vegetables and Hummus Dip – 1/3 cup hummus + carrot, of almond butter. About 135 calories, 5 g of protein.
cucumber, celery sticks. About 150 calories, 6 g of protein.
Hard-boiled Egg on Tomato Slices – Slice a medium fresh
tomato and one hard-boiled egg. Top tomato slices with
egg slices, season with salt and pepper. About 120 calories,
6 g of protein.
Edamame Soybeans – Drop 1 cup frozen edamame
soybeans (in the pod) into boiling water for a few minutes.
Sprinkle with a little salt or soy sauce. About 150 calories,
12 g of protein.
 QUICK TIPS
PORTION CONTROL Check out these tips that we have found useful to stay on track.

GROCERY SHOPPING TIPS STAY HYDRATED

Shop when your belly is full, never on an empty stomach. Aim to drink half a gallon of water a day and work your
Stick to the perimeter of the store for fresher foods. way up to a gallon. Water will help the process of burning
Plan ahead, go with a list. Don't overspend. calories, flushing out toxins, and keep your body's systems
Read the Nutrition Facts label, don't go by what it says on running properly.
the front of the package.
KNOW THE CALORIES IN YOUR DRINKS
HOW TO COOK YOUR MEALS: If you’re planning to drink alcohol, your lowest calorie
Grill, bake, boil, sauté, crockpot, air fryer choices are beer and wine. A bottle of light beer or glass
of wine has around 100 calories—far and away a better
MEAL PREPPING choice than many mixed drinks. That’s because hard
Cook 3 or 4 days at a time. alcohol has over 100 calories per shot, and the mixers and
This will allow you to stay consistent and prepared. add-ins (sodas, fruit juices, syrups and cream) can drive
Keep it as simple as possible. Don't complicate things. the calories sky high.

DON'T SKIP MEALS REST

This can cause your metabolism to slow down, and make People who are sleep-deprived tend to snack more,
it harder to lose weight. Possibly even gain weight. When intake more caffeine, and seek out goodies high in fat
you go for a long time without eating, our body goes into and sugar. The more hours you are awake, the more time
survival mode and causes our body to crave food which you have to spend eating. Sleeping less also means
cause you then to eat a lot! having less energy to exercise as intensely or even to
exercise at all.
 DISCLAIMER
I am not a certified nutritionist and make no claims on being one. Each individual’s dietary needs and
restrictions are unique to the individual. You are ultimately responsible for all decisions pertaining to your
health. The nutritional information in this E-Book is not intended to be a substitute for professional medical
advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider
with any questions you may have regarding a medical condition. The author Deborah Hurtado disclaims the
responsibility for adverse effects that may result from any of the information that may be found in this book.

*PEOPLE WHO USE HERBALIFE FORMULA 1, TWICE A DAY AS PART OF A HEALTHY LIFESTYLE,
CAN GENERALLY EXPECT TO LOSE AROUND HALF A POUND TO 1 POUND PER WEEK.*
Thank You