8
The Ultimate Ab and Lean Body System
Lean Body Design Program
™
14 Day Meal Plan
Day 1 Item Size Serving Cal
Bfast Bran Flakes cup 0.5 80
High Protein Shake scoop 1.0 85
Soy Milk cup 1.0 75
Lunch Chicken Lettuce Wrap meal 1.0 271
4 oz of white mea, chopped, 1 oz of cheese diced, tomatoes
diced, and cucumber diced, with dipping sauce. Mix. Lay
large lettuce leaves on plate. Place mixture into lettuce
and wrap.
Snack High Protein, Low Carb Bar bar 1.0 255
Dinner Spinach, steamed unlimited 0
Steak oz 4.0 220
Rice cup 0.3 104
Sun Dried Tomatoes Tbs 1.0 90
Mozzarella Cheese oz 1.0 55
TOTAL 1235
Day 5
Day 6
Day 2 Item Size Serving Cal
Bfast Oat Bran Bagel piece 0.5 80
Jelly unlimited 0
High Protein Shake scoop 1.0 85
Soy Milk cup 1.0 75
Snack Nuts piece 6.0 45
Lunch Chicken Pita Pocket meal 1.0 298
4 oz. white meat chopped, mixed with 2 Tbsp of non-fat
mayo, with diced tomatoes, cucumbers, vinegar and pepper,
place in pita with sprouts.
Snack High Protein, Low Carb Bar bar 1.0 255
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
Shrimp Marinara Linguine meal 1.0 342
4 oz of shrimp (about 6), 1-cup tomato sauce, garlic,
onions, sauteed. 1/2 cup of linguine pasta.
TOTAL 1200
Day 7 Item Size Serving Cal
Bfast Rice Cakes piece 2.0 80
Soy Milk cup 1.0 75
Tomatoes cup unlimited 56
Egg Whites piece 4.0 144
Snack Fruit Salad cup 1.0 104
Lunch Greek Salad meal 1.0 346
2 oz of feta cheese, chopped, mixed w/ 6 olives, 2 Tbsp
of low fat Greek dressing, mix with diced tomatoes and
cucumbers, place in pita pocket with chopped lettuce.
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
Salmon oz 4.0 220
Vegetables cup 1.0 50
4 Red Potatoes piece 4.0 80
TOTAL 1235
Day 7
Day 8
Day 8 Item Size Serving Cal
Bfast Oatmeal cup 0.5 80
High Protein Shake scoop 1.0 85
Soy Milk cup 1.0 75
Snack High Protein, Low Carb Bar bar 1.0 255
Lunch Tuna Salad Sandwich meal 1.0 278
1/2 Can of albacore tuna, 6 oz, mix with 2 tsp of mayo
onions, celery on 1 piece whole grain wheat bread
Snack Orange piece 1.0 60
Dinner Non-Fat Vegetarian Soup cup 1.0 100
Chicken Stir Fry meal 1.0 260
4 oz of chicken breast white meat, pan fried with olive oil,
with mixed vegetables
Rice cup 0.3 104
TOTAL 1297
Day 9 Item Size Serving Cal
Bfast Egg Whites piece 4.0 144
Wheat Toast piece 1.0 80
Salsa unlimited 0
Snack Orange piece 1.0 60
High Protein, Low Carb Bar bar 0.5 127.5
Lunch Tuna Melt meal 1.0 355
Can of albacore tuna, 6 oz, mixed 2 tsp of non-fat mayo
and diced celery and onions. Lay 1/2 piece of wheat bread
in pan sprayed with Pam. Place tuna mixture. Place slice
soy cheese. Top with other 1/2 of bread. Turn and sear
both sides.
Snack High Protein, Low Carb Bar bar 0.5 127.5
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
Lemon Garlic Chicken oz 4.0 214
4 oz of white meat, pan fried with lemon juice and garlic
Beans cup 0.3 24
TOTAL 1152
Day 9
