The Almond
Handbook

Hey, and welcome to the club 🥂

So happy you're here. This little handbook explains everything you need to get going — the almonds, the method, and how to lose weight while actually enjoying your food.

The Almond Girl isn't a crash diet. There are no weigh-ins you dread, no foods that are "banned," and absolutely no shame. It's a warm, doable way of eating that fits around your real life — wine, cake and all — and helps the weight come off and stay off.

Here's the whole philosophy in one line:

Flip the page and let's meet the almonds. 🌰

Meet the almond 🌰

Everything runs on almonds — our cheerful little way of keeping treats in check without counting calories or points all day.

🐿️ Everyday foods are FREE

Veg, fruit, eggs, lean meat, fish, pulses, plain rice, pasta and potatoes — pile them high for zero almonds. These fill you up and make you feel brilliant, so we never count them.

🍫 Treats cost a few almonds

Wine, cheese, chocolate, a cheeky takeaway — these have an almond value. Nothing's banned; you just spend your almonds on the ones you love most.

A comfy daily handful, plus a weekly jar to save up for the big stuff (Friday wine, Sunday roast — we see you).

Four simple habits

No rulebook — just four things to lean into. Do them imperfectly, do them your way.

The Everyday Rhythm

Instead of counting everything, you learn a simple feel for your plate:

Your first week 🌟

1. Find your budget. Most people start around 15 almonds a day. Take the "What's your Almond era?" quiz for yours.
2. Fill up on free foods. Make them the base of every meal — you'll be surprised how satisfying it is.
3. Spend almonds on what you love. Don't waste them on treats you're not even that fussed about.
4. Use your Treat Jar. Save almonds through the week for a proper night out or a cosy takeaway.
5. Say hi in the community. Share a win, ask a question, cheer someone on. This is the bit that keeps you going.

🌰 Almond values at a glance

Full searchable list lives on the website Cheat Sheet 🔍