Free Eating Plan Guides + The One Diet That Changed Everything
Get 3 free South African diet plan guides delivered to your inbox — a clean eating meal plan, smoothie recipe book, and CSN eating guide. Plus: the real story of what actually helped Karien lose 37 kg at 47.
Send me the free diet plan guides
Enter your details — Karien will email all 3 resources right away.
3 Free Eating Plans — Delivered to Your Inbox
Sign up above and these 3 diet plan guides will be emailed to you immediately. No purchase required, no obligation.
30-Day Clean Eating Meal Plan
A structured South African eating plan — whole foods, balanced meals, easy to follow at home. Includes a weekly meal guide and shopping list.
Free — emailed to you
Smoothie Recipe Book
Healthy, filling smoothie recipes designed for weight loss and energy. Uses ingredients available at Checkers and Pick n Pay.
Free — emailed to you
CSN Free Diet Guide
An introduction to the CSN eating approach — what it is, how it works, and why thousands of South Africans have used it. Karien’s own experience included.
Free — emailed to you
Those eating plans are useful. But they’re not what Karien used.
“I know eating plans. I’ve followed them. I’ve given them to clients. They’re good starting points — but clean eating alone didn’t lose me 37 kg. What did it was the CSN programme specifically. A structured 6-phase approach with natural supplements that resets your metabolism. Not just what you eat — how your body processes everything changes.”
— Karien Nel, CSN Ambassador Award 2016 · Groot FM
- Good food choices
- Results slow or inconsistent
- No metabolic reset
- Works while you follow it
- No personal support
- Natural supplement protocol
- 8–15 kg in 30 days average
- 6-phase metabolic reset
- Results that stay
- Karien’s WhatsApp coaching
A 6-Phase Eating Plan — Not a Generic Diet
The CSN programme isn’t just an eating plan you follow and forget. It’s a 6-phase approach — each phase 10 days — that resets how your body processes food, reduces inflammation, and drives sustained weight loss.
Cleanses the digestive system, reduces bloating, resets gut health. Average 4–8 kg.
Builds metabolic momentum. Body switches to fat-burning mode.
Combines both protocols. Metabolic reset becomes permanent. Weight stays off.
The CSN programme includes natural supplements that support each phase of the eating plan — not stimulants, not appetite suppressants. 100% natural Christo Strydom Nutrition products, combined with Karien’s personal WhatsApp coaching throughout.
They Didn’t Get These Results From a Meal Plan
These results came from following the CSN programme with Karien’s coaching — not from a generic eating plan.
14 kg
Ansu Leahy
CSN 30-Day Programme
19 kg
Charmain Fourie
CSN 30-Day Programme
22 kg
Elraine Weitz
CSN 30-Day Programme
Curious About the CSN Programme?
The free eating plan guides are yours — no strings attached. If you’d like to know whether the CSN programme is right for you, Karien is happy to have a no-pressure conversation.
Ask Karien about the CSN diet
She’ll WhatsApp you within 24 hours — no sales pitch, just honest answers.
Or WhatsApp directly: 076 978 7766
Questions About the Free Diet Plans + CSN
What eating plans will I receive for free?
When you sign up, Karien will email you 3 free resources: (1) a 30-day Clean Eating Meal Plan — a South African eating guide focused on whole foods and balanced meals; (2) a Smoothie Recipe Book with healthy, filling recipes; and (3) the CSN Free Diet Guide, which explains the CSN eating approach and Karien’s own experience. All 3 are sent immediately after you sign up — no purchase required.
Is the CSN diet plan different from a general eating plan?
Yes — significantly. A general eating plan guides you on what foods to eat. The CSN programme is a structured 6-phase system that also uses natural supplements to change how your body processes food at a metabolic level. Clients on the CSN programme average 8–15 kg in 30 days. The difference is the structure, the supplements, and Karien’s coaching throughout.
I have diabetes or high cholesterol — can I use these eating plan guides?
The free clean eating meal plan is naturally low-GI and avoids processed foods — it is suitable as general guidance for most people. It is not a medically designed diabetic diet plan. If you have a diagnosed condition, always check with your doctor before starting any eating plan. Karien will discuss your specific situation before recommending the CSN programme.
What does the CSN programme actually cost?
There are two entry points: a 10-Day Detox (R1,149) or the full 30-Day Programme (R2,699), both delivered nationwide. The free eating plan guides are completely separate — you receive those at no cost when you sign up. Chat to Karien first and she’ll tell you honestly which programme suits your goals.