Nutrition guide

& sample meal plan

Portion Sizing Food Combinations Meal plan

Lose fat and build muscle Discover how you should eat Free meal plan to start
and strength in a and which foods you should losing inches today
sustainable and healthy prioritize
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 Product Disclaimer

The information provided in this guide is provided on an “as

is” and “as available” basis. Thus, all purchasers and/or
readers of any expressly agree that their use or interpretation
is done so at their sole and exclusive risk. It is provided only to
promote healthy eating and lifestyle habits. It is not intended
as
medical advice, and should not be used to diagnose, treat,
cure or prevent any medical conditions. You should not use
this guide as a substitute for qualified professional health
advice, diagnosis or treatment.

Neither MELISSA NEILL nor their affiliates, licensors, suppliers

or distributors will be held liable for indirect, incidental,
special, consequential, or exemplary damages resulting from
the use of the information or services provided.

The information and materials provided in this PDF come

from a variety of sources, including the professional
experiences of MELISSA NEILL Accordingly the information in
this program is copyright, 2022 © MELISSA NEILL and no part
of it may in any form by electronic, mechanical, photocopying,
recording, or any other means be reproduced, stored in a
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or be broadcast, sold or transmitted without the prior
permission of the publisher.

2
Content

My Nutrition Philosophy p. 4

The Golden Rules p. 5

How Much Should I Be p. 7

Eating?

In-Depth p. 9
Portion Sizing

General Guidelines p. 12
On Nutrition

Meal Plans p. 23

FAQs On Nutrition p. 27
 My Nutrition Philosophy
A guide to healthy eating

Hey! I’m MELISSA NEILL, and I’m so happy you are reading this
- because it means you’re going to improve your overall health
and well-being and start an incredible transformation journey.
With this nutrition guide and my Belly Fat Bootcamp you’ll be
able to achieve your goal of less body fat and a flatter
stomach.

In this guide you will find all my top tips and guidelines for how
to improve your diet as part of a long-term healthy lifestyle
change. Eating healthily will give you so much more energy
and focus, plus help you keep in shape, balance your
hormones and manage your menopause symptoms.

4
The Golden Rules of Eating

ORGANIZATION IS KEY
I know you’re constantly on the go, so organization is
going to be hard, but it’s essential. Use this guide for

#1
inspiration to plan your meals in advance, then write a
shopping list and stick to it. If you avoid having junk
food in the house, it will be a lot easier to stick to your
meal plan. If you know you’re going to be busy, prep
meals in advance when you do have time - cooking is a
really relaxing way to spend a free evening!

FAT DOESN’T MAKE YOU FAT

Don’t be afraid of high-fat foods! Fat isn’t just necessary

#2
for your body to function properly, it also keeps you full
for longer and gives you slow-releasing energy to fuel
your training. The reason many western diets are so
unhealthy is that they combine lots of fat with lots of
sugar - that’s a recipe for weight gain! But keeping your
sugar intake to a minimum and eat heart-healthy
unsaturated fats will help you lose weight sustainably
and feel full of energy throughout the day.

#3
SUGAR IS THE ENEMY
It’s becoming increasingly clear that sugar is the
primary cause of weight gain and many diseases. I
enjoy a sweet treat as much as anyone, but you can’t
have them every day! In particular, stay away from
sugary drinks - with no fiber or other nutrients,
they’re absorbed very quickly by the body and cause
unhealthy blood sugar spikes. This applies to juice as
well as soda - it’s just as sugary, with none of the
healthy fiber you get from whole fruits.
5

5
 DRINK PLENTY OF WATER

#4
That means you should aim for around 8-12 glasses
of water, spread out over the course of the day.
Keeping your body hydrated means it can perform
better in your workouts, it will be easier for you to
lose fat, and you’ll actually retain less water weight.
To keep things interesting, I like to infuse water with
lemon juice or cut fruits - there are so many
different flavors you can try!

MINIMIZE ALCOHOL
Alcohol is processed by the digestive system in a

#5
very similar way to sugar, not to mention all its other
negative health effects. A glass of wine in the
evening every now and again might be your stress
release and that’s fine, but it should be an
occasional treat - definitely not part of your daily
routine.

LISTEN TO YOUR BODY

A typical western diet high in sugar and refined carbs
produces lots of spikes and crashes in your blood

#6
sugar, which can make you feel hungry again soon
after eating, as well as less energetic and focused. A
high-fat, high-protein, low-sugar diet will keep you
full for longer so you won’t get these blood sugar
crashes that make you suddenly feel starving. So
snacking between meals is okay if you feel genuinely
hungry, but only then - and have a snack high in
healthy fats and protein, to keep you going until your
next meal.

6
How much should I be eating?

30-40% of your calorie intake should be from carbohydrates

Stick to wholegrain carbohydrates which also have plenty of fiber (e.g.
sweet potatoes, wholegrain bread or oatmeal) rather than refined
carbs or sugary foods. This will ensure you get a slow release of
energy over the course of the day, rather than an unhealthy blood
sugar spike followed by a crash.

35-40% of your calorie intake should be from protein

Whether you want to lose fat, gain muscle or both, it’s crucial to eat
enough protein! The amino acids found in protein are the building blocks
your body uses to create new muscle tissue. Plus, it takes more energy to
digest than carbs or fat, and it keeps you full for longer, so it’s a winner if
you’re trying to lose weight!

30-35% of your calorie intake should be from fats

Don’t be afraid of fat - as long as it’s the healthy unsaturated or
polyunsaturated kind, which you normally find in plant foods like olive oil,
nuts and avocados. Minimize saturated fats and especially trans fats,
which are bad for your heart.

7
 Simple portions that make sense

If you want a really simple and straightforward way to keep on top of your
nutrition, here’s a simple rule you can follow. I know that in-depth analysis
isn’t for everyone, so this is a really quick and zero-effort way to make sure
you’re eating roughly the right amounts of each food group!

In every meal, you should aim for one quarter of your plate being taken up
by protein, one quarter being healthy fats (such as avocado), one quarter
being vegetables, and one quarter being healthy carbohydrates.

If you are trying to lose fat, you should reduce the proportion of
carbohydrates - replace them with more vegetables or fruit. If you are trying
to gain muscle, then the amount of lean protein on your plate should be
bigger than a quarter.

In general, feel free to eat as many low-carb vegetables as you feel like, and
combine them with healthy fats like avocado or olive oil. It’s difficult to
overeat high-fat, high-fibre food because it makes you feel full so quickly!

If you’d like more detailed information on serving sizes, turn the page to
find out more!

8
In Depth Portion Sizing ...

If you want to make sure you’re eating the right amount of food for
your body and your fitness goals, here’s a simple way to figure it
out.

First...

Find out what your maintenance calories are. There are several
online tools for you to do this.

https://www.calculator.net/calorie-calculator.html

9
 Then...
Then Set up your ‘deficit’ subtract 200 to 400 calories. The figure
should fall somewhere in the range below:

WOMEN

BMI: Underweight Normal Overweight Obese

(16-18.5) (18.5-25) (25-30) (30-35)

Goal:

Fat loss N/A 1500-1700 1600-1800 1700-1900

calories calories calories

Maintaining 1400-1600 1800-2000 1900-2000 2000-2200

weight calories calories calories calories

10
1. To lose fat, you should subtract 200 to 400 calories from your
maintenance calories

Note that your body composition will change as you make progress
towards these goals, and your energy needs will change too. You
should recalculate your maintenance calories regularly in order to
achieve an accurate number for continuous progress.

2.You also need to calculate your balance of protein carbs and fats,
which are known as macronutrients:

1 gram of protein for every pound in body weight

100 to 200 gram of carbs
40g to 55g fat

You can keep track of your calorie and macro intake using a number of
websites and mobile apps. Some examples are Lifesum, MyFitnessPal
and Cronometer. Plug your calories in first, then your protein intake in
grams, then you will be able to workout your carb and protein intake
based on around 35% protein, 35% carbs and 30% fat.

11
General Guidelines

You’ve already learned the basic principles of my approach to

nutrition, but here I’ll give you some more detailed guidelines you
can apply to your daily diet.

These are good habits that will help anyone stay healthy, but
they’re especially important when you’re following an intense
training program like the belly fat bootcamp! If you follow these
guidelines, it will help you perform at your best and get the most
out of your workouts.

12
 Staying hydrated

I highly recommend drinking plenty of water. Your body can’t function

properly if it’s dehydrated, let alone complete difficult workouts or build
strength and lean muscle! So if you want to keep in shape, you need to
make sure you’re constantly sipping on water throughout the day. Always
have a bottle with you - it’ll soon become a habit!

What’s more, people often overeat because they’re thirsty, not hungry. If
you drink water before a meal, you’re likely to eat around 90 fewer
calories. You’re also less likely to turn to other, less healthy drinks like
soda if you always have water with you.

If you get bored drinking plain water all the time, try adding lemon juice or
infusing it with fruits. You can use fresh or frozen fruit - there are so many
options out there! Unsweetened tea is also a great option to stay
hydrated. Sparkling water is okay, but only if it’s unsweetened.

13
What to eat to get the best results

The following pages will provide

a detailed overview about:

● Meat, Fish & Eggs ● Fruits

● Dairy ● Vegetables
● Vegetarian & Vegan ● Whole Grains
Alternatives

14
 Fruits

Fruit is essential for overall body health. It is packed with essential

nutrients, vitamins, minerals and fiber. Eating plenty of fruit will
improve your health and your energy levels, and will help you lose
fat by giving you a healthy sweet treat!

Often people say to limit your fruit because of the sugar content,
but I believe that adding any piece of whole, natural food to your
diet is beneficial. That said, don’t eat so much fruit that your
sugar intake goes off the charts, or that you are not hungry come
meal time. For a balanced diet, you need to eat plenty of other
foods like lean protein, complex carbohydrates, good fats, and
vegetables. If you would like to add one or two servings of fruit
as a snack or dessert, that's fine, as long as it's not ruining your
appetite for other foods.

Try to eat fresh rather than dried fruit, which is a much more
concentrated source of sugar and calories.

Here are some of the best fruits to eat:

● Grapes (16g sugar/100g) ● Melon (8g sugar/100g)

● Kiwifruit (12g sugar/2 medium ● Raspberries (4g sugar/100g)

●fruits Mango (14g sugar/100g) ● Blueberries (10g sugar/100g)

● Peach (13g sugar/fruit) ● Strawberries (5g sugar/100g)

● Pear (17g sugar/fruit) ● Orange (9g sugar/fruit)

● Pineapple (10g sugar/100g ● Apple (19g sugar/fruit)

● Banana (14g sugar per fruit) ● Apricots (3g sugar/fruit)

● Figs (16 sugar/2 fruits) ● Grapefruit (9g sugar/half fruit)

● Cherries (8g sugar/100g)

15
 Vegetables
As we all know, vegetables are hugely important for health and wellbeing!
Almost all vegetables have outstanding nutritional benefits, such as
reducing effects of stress, improving digestive health, fighting disease and
aiding weight loss. Some are high in carbohydrates and shouldn’t be eaten
in excessive quantities, but in general, vegetables and salad are an
excellent source of vitamins and minerals, fiber and antioxidants and you
should try to include as much as possible in your diet.

LOW CALORIE VEGETABLES

Raw/Fresh Boiled Fried Cooked in Steamed

oven or grilled
Alfalfa/Bean Artichokes, Eggplant, Eggplant, Broccoli, Brussels
Sprouts, Leeks, Turnip Mushrooms, Kale, Sprouts, Cabbage,
Celery, Cucumber, Tomatoes, Mushrooms, Cauliflower, Green
Endive, Fennel, Zucchini Pumpkin, Beans, Kale, Leeks,
Lettuce, Squash, Peas, Spinach,
Mushrooms, Cress, Tomatoes, Zucchini
Radishes, Spinach, Turnip,
Tomatoes Zucchini

LOW CARB VEGETABLES: per person

Raw/Fresh Boiled Fried Cooked in Steamed

oven or grilled

Spinach, Endive, Spinach, Spinach, Zucchini, Spinach, Broccoli,

Lettuce (Romaine, Turnip Bok Choi, Mushroom, Cauliflower,
Iceberg, Boston Greens, Broccoli, Squash, Zucchini,
Bibb), Alfalfa/Bean Squash, Zucchini, Eggplant, Cabbage,
Sprouts, Radicchio, Artichoke Mushroom, Kale, Asparagus, Kale,
Radishes,Cucumbe (heart), Tomato Tomato, Green Beans,
r , Mushroom, Eggplant, Parsnip Peas, Brussel
Fennel, Tomato, Turnip, Sprouts, Carrot,
Celery, Bell Pepper, Pumpkin, Parsnip
Carrot Corn (on cob)

16
 Whole Grains
You should try not to eat too many carbohydrates, as they don’t have as
many health benefits as protein or good fats and can crowd those other food
groups out of your diet! However, in moderation, complex carbohydrates are
an important part of a balanced diet as they provide energy, keep you full
and are rich in fibre, which benefits the digestive system.

Avoid simple/refined carbohydrates like white bread or pasta, which are

calorific but have fewer health benefits and won’t keep you full for as long.
For a balanced diet, try to eat carbohydrate sources such as quinoa or
wholegrain bread which are also high in protein.

Here are some healthy sources of protein and complex carbohydrates:

● Quinoa (Gluten Free)

● Brown rice (Gluten Free)
● Amaranth
● Buckwheat (Gluten Free)
● Barley
● Wheat berries
● Bulgur
● Oatmeal or muesli
● Wholegrain bread
● Wholegrain pasta
● Cereal, if it’s wholegrain and
low in sugar
● Wholewheat or corn tortillas
● Bananas
● Sweet potatoes
17
 Animal foods

Meat and dairy can be a great source of protein, but shouldn’t be eaten to
excess. Some types of meat and dairy are much better for you than others, so
it’s important to make smart choices. Here are some examples of good animal
foods to include in your diet:

Meat
Avoid fatty cuts of meat and large amounts of red meat, and focus on lean
meats like chicken breast. You should also always buy organic and grass-
fed meat - factory-farmed animals which are fed on corn, rather than
grass, produce much fattier and less nutritious meat.

Fish
Fish tends to be high in protein and low in saturated fat compared to red
meat. It’s also a good source of healthy omega-3 oils. Examples of healthy
types of fish are salmon, tuna,, mackerel and tilapia.

Eggs
Eggs are an excellent and convenient source of protein, and can be cooked in a
huge number of ways - scrambled, fried, poached, boiled, or any way you like! If
you choose a cooking method which uses fat, choose a healthy unsaturated fat
like olive oil or rapeseed oil rather than a saturated fat like butter.

Dairy
In moderation, dairy foods are a great source of fat and protein, but they can
be high in calories and saturated fat (especially cheese), so don’t go crazy! That
said, you should always go for full-fat over low-fat dairy. It’s more satisfying and
will keep you full for longer. Plus, low-fat dairy products often have sugar
added to replace the fat, so they’re actually much less healthy.

18
Vegetarian and vegan alternatives

One of the most frequent questions about plant-based diets is:

Where do you get your protein? Vegetarian and vegan diets can be
incredibly healthy and nutritious, but if you don’t pay attention it’s
easy to fall into the trap of eating lots of carbs and fat and not
enough protein.

Here are some substitutions for meat that can help you eat a
high-protein diet and keep carbs at a minimum:

● Beans (21g protein/100g)

● Lentils (9g protein/100g)

● Egg (13g protein/egg)

● Chickpeas (19g protein/100g)

● Tempeh (19g protein/100g)

● Tofu (8g protein/100g)

● Green peas (5g protein/100g)

● Ezekiel bread (4g protein/100g)

● Spinach (3g protein/100g)

● Broccoli (3g protein/100g)

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 Basic Essentials

Always have these foods in your kitchen!

OLIVE OIL
Olive oil contains monounsaturated fatty acids, which can lower cholesterol
levels and reduce your risk of heart disease. It’s a much healthier choice
than saturated fats like butter or the trans fats found in processed foods.
Adding olive oil to salads and vegetable dishes will make them more
satisfying, keep you full for longer and help your body absorb the nutrients!

ASSORTMENT OF FRUITS
All fruits are great sources of vitamins and minerals, so try to eat as wide a
variety as possible! I like to always keep a fruit bowl out on my kitchen
counter. That way, you always have a delicious and healthy snack to hand
when you need it and you won’t be tempted to reach for unhealthier
alternatives!

NUTS & SEEDS

Nuts and seeds are an excellent source of protein and healthy fats. They’re
also extremely versatile – they’re great on their own, or in sweet and
savoury dishes A fistful of nuts and seeds is a super convenient snack and
will definitely satisfy your hunger. Nut butters are also an easy and
versatile way to include them in your diet.

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Don’ts

• Don’t spend hours and hours doing cardio

• Don’t be afraid to lift heavy weights – you won’t get bulky
• Don’t starve yourself or go on a extreme diet
• Don’t try to make the changes in a short space of time
• Don’t set an unrealistic goals
• Don’t compare yourself to others (I
did this – ‘Stephanie can eat 2800 calories a day and they are really lean!’)
• Don’t focus too much on the scale (I did this too!)
• Avoid ‘cheat meals’ unless you can stick to just one meal a week and you
don’t binge! You will make better progress on the plan if you avoid cheat
meals (I stopped having cheat meals as I ended up binging and eating far
too much and it destroyed my goals. Since I’ve stopped having cheat meals,
I have made real progress.)
• Don’t have any sugar – that includes juices or drinks with sugar
• Don’t drink alcohol (only on special occasions – not every week)
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 Do’s

1. Set yourself a goal. And this needs to be achievable within the time frame.
Think about what you want to achieve. Do you have an event in mind that you would
like to prepare for like a vacation, a photo shoot or a family wedding?
2. Drink at least 3 litres of water ideally 4 litres each day. This is around 1 US gallon of
water. If you can’t drink this much - start with ½ a gallon or 2 litres and work your way
up. Your body gets used to this level of hydration after a couple of weeks. Yes, you will
be needing to pee a lot but that’s a good thing!
3. You can drink zero calorie drinks in addition to water above like diet sodas.
4. Fill up on low carb veggies like green beans, broccoli and cauliflower to keep you
satiated.
5. If you are hungry, I would recommend zero sugar jelly (jello in the US) and Konjac
noodles or rice. They have barely any calories and again will help keep you satiated.
One or two servings per day.
6. Do have your normal intake of salt.
7. Keep a record on My Fitness Pal to
make sure you are on track with
calories and macronutrients.
8. Do try and complete your workouts:
At least 3 resistance training sessions per week and try and do 7,000
steps per day. The steps don’t need to be intense or long periods of cardio just keep
moving! Take the stairs instead of the lift, park the car further away, get off one stop
earlier on the bus or train – you get the picture! The more you move the better the
results. 22
 Sample Meal Plan

Day 1

You can use one, two or all three days and rotate them as many times as you like

Breakfast
‘Proats’ – 50g of oats, 1 1⁄2 scoop of protein powder (plant or whey), 1
teaspoon of nut butter plus a 1⁄2 banana You can add some grated courgette
(zucchini) to make the meal more filling.

Lunch
160g of tofu or 100g chicken breast, 150g rice (brown or white), 50g red kidney
beans mixed with 1⁄2 pepper, cucumber and tomatoes.
Tofu is a bit bland so season it with spices (I like jerk seasoning) the night
before.

Afternoon snack
Blended protein shake with a handful of blueberries mixed with water,
unsweetened almond milk or unsweetened coconut milk (not the type in tins
the type in the fridge)

Dinner
100g grilled salmon or other oily fish, green beans, spinach or broccoli mixed
with 50g cooked brown lentils– dress with lemon juice
Evening or Night-time snack
10g nuts and 50g strawberries, 2 rice cakes

Calories: 1518
Macros: 116g protein, 149g carbs 48g fats

23
 Sample Meal Plan

Day 2

Breakfast
1 oat bar consisting of 30g oats, 1 egg, 1 scoop of protein, teaspoon of
cinnamon baked in the oven on 180 (fan), top with half a banana
You can make this up ahead by multiplying by 4 then cut into four pieces
Lunch
80g chicken breast, 150g rice (brown or white) salad with 50g black beans,
half avocado, chopped tomatoes and cucumber.
Season your chicken with spices like cumin, paprika, coriander and cayenne
pepper or jerk seasoning.
Afternoon snack
Protein bar, eg grenade carb killa, should by 20g protein, low sugar, up 240
calories
Dinner
80g lean steak mince or turkey mince, cauliflower mash (boiled or steamed
and mashed) and rocket or spinach leaves and onion dressed with cider
vinegar.
Evening snack
2 oat cakes with 50g quark, cottage cheese or soy (sugar free) yogurt, like
Alpro.
Calories: 1476
Macros: 130g protein, 141g carbs, 41g fat

24
 Sample Meal Plan
Day 3

Breakfast
2 scrambled or poached eggs, 1 wholemeal bagel, cherry tomatoes and
grilled or boiled mushrooms

Lunch
100g cod (or white fish), 100g couscous, 50g red drained red kidney beans,
green beans, courgette (zucchini), cabbage or other green vegetables.
Season the cod with garlic paste and lemon juice.

Dinner
100g Heck sausages, Heck burger or 5% fat sausage or burger 100g
chickpeas plus salad dressed with one teaspoon of olive oil and lemon
juice

Evening snack
Protein shake, apple and 10g nuts

Calories: 1550
Macros: Protein: 124g, Carbs 142g, fat 49g

25
 Snack Ideas...
You can have two or three snacks between meals if you’re really hungry,
but be sure to not eat too much! If you need more information on this, look
at the Frequently Asked Questions in Chapter 4.
● Fistful of unsalted almonds
● Protein bar (make sure you choose one that’s low in sugar)
● Apple or banana with peanut butter
● Kale chips
● Raw chopped vegetables with hummus (try carrot, cucumber or bell
pepper)
● A smoothie with two or three different fruits or vegetables (blend
them with full fat dairy milk, or a vegan milk alternative)
● Grilled tomato slices with Parmesan and basil
● Sweet potato chips
● Homemade popcorn (lightly salted)
● Mixed nuts or homemade trail mix
● Roasted chickpeas (with seasoning of your choice!)

26
FAQs

I know it can sometimes be confusing and difficult to

overhaul your nutrition, especially when you’re busy with
work and family commitments. But don’t worry - every
small improvement to your diet helps! It’s okay to take
things slowly. Here are some common questions you
might want answered, and if there’s anything I haven’t
covered here, don’t forget to check out my interactive
Q&A sessions!

What other options for staying hydrated do I have if I get tired

of water?

Answer: You can try out coconut water, herbal teas, and coffee (in
moderation). You can also try infusing your water with lemon juice and/or
fresh fruits to give it some extra flavor.

How often should I snack?

Answer: So long as you are not overeating you can afford to be flexible with
meal times and when you snack. The key question to ask is whether you are
genuinely hungry and need something to keep your energy levels up until
your next mealtime, or whether you’re just bored or tempted by the tasty-
looking snack you saw. Listen to your body, only snack between meals if
you really need it, and you can’t go too far wrong.

What are the healthiest cooking methods?

Answer: Don’t be afraid of cooking in light spray oil- roasting, frying and
sauteing are all
27
fine if you use a small amount of healthy oil like a teaspoon of olive oil or
spray oil. Grilling and steaming foods are also good options. Steaming
vegetables is better than boiling them, as they retain more nutrients.

Are there foods where I can eat as much as I want?

Answer: If you want to reach your goals, you should really bear in mind
that every food type needs to be eaten in moderation. You should also
practise listening to your body and stopping when you’re full rather
than stuffing yourself, even if it’s with a healthy food. But if you really
love green or root vegetables, then knock yourself out!

How much alcohol can I consume while following your

program?

Answer: None or very little, keep in mind that alcohol has no nutrition
benefits whatsoever and a lot of negative health effects. It should only
ever be an occasional treat, not part of your daily routine, and you should
definitely avoid binge drinking.

What if I follow a specific diet or have intolerances or

allergies?

Answer: You know your body and your needs best! That’s why my
approach to nutrition is all about flexibility - you should always put yourself
first and know what is going to work for you. My meal plans already include
plenty of vegetarian and vegan options, but if you have other dietary
requirements or allergies, feel free to swap out any foods in the recipes
with a nutritionally similar alternative.

28
Thanks!
Thank you for reading this guide! I hope you found it interesting,
and I hope it helps you achieve your goals!If you enjoyed this do
check out my other programs at www.melissaneill.com/social
Or download my app by searching up BodyByBikini on the
Appstore or Google Play

Lots of love, Melissa xx

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