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LighterYou Intermediate Program Contents


  • Food plan, introduction to recipes, cookware needed, mealtimes and cooking methods.

  • A 7-day food plan, including 21 recipes (7 breakfasts, 7 lunches, 7 dinners).

  • 7-day snacks ideas, including 3 recipe cards to make them at home.

  • Drinks list, including 1 homemade drink recipe.

  • Cards with extra veggies, fruits, plant-based milks and Superfoods detailed lists.

  • Foods alternative cards, including proteins alternatives for vegetarian.

  • 'Make Your Own' recipe cards.

  • Tips cards.

  • Recipe cards on how to cook your healthy grains and legumes.

  • 'Did you know' folder, containing educational information and tips.


Writing, audio and videos on:

  • The art of soaking grains and legumes.

  • Self-love practices.

  • Importance of drinking water, how to choose, tricks to make it appealing.


  • Grounding in a safe place.

  • Stress & emotional detox with new healthy habits.

  • Parts Therapy - meet your internal saboteur. 

  • Anger release & forgiveness of others.

  • Transmuting heavy energy. 

  • Expanding capacity for change.

  • Manifest your future motivation.

  • Visualising and rehearsing the ideal you.

  • Positive attributes reinforcement.

  • Choosing change.


Videos and written content on: 

  • Grounding and mindfulness.

  • Release of a heavy situation and manifestation of desired outcome exercise.

  • Journaling prompts to dive deeper into your unhealthy eating habits. 

  • Creating the ideal you - once you've discovered who you are, you can construct a new you.


  • Increasing weight loss.

  • Optimising motility.

  • Strengthening the immune system.

  • Improving digestion and assimilation of nutrients.

  • Stimulating toxins elimination.

  • Improving skin health from the inside out.

  • Flooding the body with nutrients.

  • Enhancing energy levels.

  • Improving mind clarity and focus.

  • Discovery and release of heavy emotional baggage.

  • Developing a level of self-enquiry as an observer.

  • Becoming the creator of your ideal future.

  • Deeper dive into eating habits and the associated emotions.

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