7
Lean Body Design Program
™
14 Day Meal Plan
Follow this 14-day meal plan for women (eat approximately 25% more for men) for 14 days and watch your body
start to transform - as you consume additional protein while working out, you will see a dramatic change in your
body. For a complete nutritional program, ask customer support at 1-818-442-0366 about the Ab Swing
Accelerated Results Lean Body Design Program
™
. The following general tips should be observed:
Try to avoid processed sugars such as candy and soda. Eat fresh fruit and water instead. The farther food is
from its natural state, the less it benefits your body. Eat plenty of fiber. Along with your meal plans, make sure
to drink plenty of fluids. Your total fluid intake should be at least 10, 8-ounce glasses of non-caffeinated, non-
alcoholic beverages every day. Staying well hydrated will assist you with your weight loss goals, and help you
feel and perform well all day as you reduce your caloric intake. Try to stay away from dairy products, processed
foods, anything expressly “man made”.
Day 1 Item Size Serving Cal
Bfast Wheat Puffed Cereal cup 1.5 80
High Protein Shake scoop 1.0 88
Soy Milk cup 1.0 75
Snack High Protein, Low Carb Bar bar 0.5 128
Lunch Chicken Soft Tacos meal 1.0 286
4 oz. white meat, mix w/salsa, lettuce, tomatoes and
onions, wrap in tortilla
Snack High Protein, Low Carb Bar bar 0.5 128
Dinner Mixed Vegetable Green Salad unlimited 0
2 cups romaine, tomato, 1/4 cucumber, 1/4 pepper
Low Fat Dressing of Choice Tbs 1.0 20
Chicken oz 6.0 330
Vegetables cup 1.0 48
2 carrots, 1/2 broccoli, 2 zucchini, 1 tsp olive oil, 1 oz dry-
onion soup mix
TOTAL 1183
Day 1
Day 3 Item Size Serving Cal
Bfast Wheat Puffed Cereal cup 1.5 80
High Protein Shake scoop 2.0 176
Soy Milk cup 1.0 75
Snack Strawberries cup 1.25 60
Lunch Spinach cup 2.0 50
Wheat High Fiber Toast piece 1.0 32
Chicken oz 6.0 330
Sprouts, Lettuce, Tomato unlimited 0
Snack Apple piece 1.0 60
Dinner Mixed Vegetable Green Salad unlimited 0
2 cups romaine, tomato, 1/4 cucumber, 1/4 pepper
Low Fat Dressing of Choice Tbs 1.0 20
Fish oz 4.0 214
Vegetables cup 1.0 50
2 carrots, 1/2 broccoli, 2 zucchini, 1 tsp olive oil, 1 oz dry-
onion soup mix
TOTAL 1147
Day 3
Day 3 Item Size Serving Cal
Bfast Rice Cakes piece 2.0 80
Soy Milk cup 1.0 75
Egg Whites piece 2.0 56
Snack High Protein, Low Carb Bar bar 1.0 243
Lunch Turkey Sandwich meal 1.0 342
4 oz. of white meat, with lettuce, tomato and sprouts,
2 tsp mayo, on 1 pieces of whole grain bread
Snack Fruit Salad cup 0.5 52
Strawberries cup 1.25 60
Dinner Mixed Vegetable Green Salad unlimited 0
2 cups romaine, tomato, 1/4 cucumber, 1/4 pepper
Low Fat Dressing of Choice Tbs 1.0 20
Eggplant Parmesan meal 1.0 298
5 slices of eggplant (about 1 eggplant cut), 1/2 cup tomato
sauce, 1/2 cup angel hair pasta, topped 2 oz of soy
mozzarella cheese, Bake eggplant at 350° top w/ sauce,
for 20 minutes, place over pasta
TOTAL 1226
Day 4Day 2
The Ultimate Ab and Lean Body System
Day 2 Item Size Serving Cal
Bfast Spinach cup 2.0 50
Egg Whites piece 2.0 72
Soy Cheese oz 2.0 138
Wheat High Fiber Toast piece 1.0 80
Jelly, sugar free Tbs 1.0 0
Snack Apple piece 1.0 60
Lunch Hummus, or other bean dish oz 4.0 340
Tomato and Cucumber cup 1.0 55
Mixed Vegetable Green Salad unlimited 0
2 cups romaine, tomato, 1/4 cucumber, 1/4 pepper
Low Fat Dressing of Choice Tbs 1.0 20
Dinner Chicken oz 6.0 330
Vegetarian Pizza piece 1.0 90
1 pita, 1-cup tomatoes, 1-cup pepper, 1-cup tomato
paste, and 1-cup soy cheese
TOTAL 1235
