Day 10
Day 10 Item Size Serving Cal
Bfast Bran Flakes cup 0.5 80
Soy Milk cup 1.0 75
Strawberries cup 1.0 60
Snack High Protein, Low Carb Bar bar 0.5 127.5
Lunch Chicken Soft Tacos meal 1.0 286
4 oz. white meat chopped, mix w/ salsa, lettuce, tomatoes
and onions, wrapped in an 8-inch corn tortilla
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
Chicken oz 6.0 330
4 Red Potatoes piece 4.0 88
Broccoli cup unlimited 56
TOTAL 1250
Day 11
Day 11 Item Size Serving Cal
Bfast Egg Whites, scrambled piece 4.0 144
Salsa unlimited 0
Wheat Toast piece 1.0 80
Snack High Protein, Low Carb Bar bar 0.5 127.5
Lunch Turkey Lettuce Wrap meal 1.0 271
4 oz white meat, chopped and chilled, 1 oz of cheese diced,
tomatoes diced, and cucumber diced, with tangy dipping
sauce. Mix. Lay large lettuce leaves on plate. Place in
lettuce wrap.
Rice cup 0.3 104
Snack High Protein, Low Carb Bar bar 0.5 127.5
Dinner Chicken Pepronata Sandwich meal 1.0 321
1tbs olive oil, 1 med red bell pepper into strips. 1 med green
bell pepper, sliced into strips, 2 cloves of garlic, minced, 1/4
tsp salt, pepper, 4 oz. chicken breast, 1 toasted
wheat bread.
Mozzarella oz 1.0 55
TOTAL 1230
Day 12
Day 12 Item Size Serving Cal
Bfast Wheat Puffed Cereal cup 1.5 80
Soy Milk cup 1.0 75
High Protein Shake scoop 1.0 88
Snack Apple piece 1.0 60
Lunch Spinach cup 2.0 50
Wheat Pita piece 1.0 80
Chicken oz 6.0 330
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 Curry meal 1.0 285
1 tsp thai curry base, 3/4 cup broth, 1/4 tsp sugar, 1 tsp
cornstarch, 1 tbs of water, 4 oz chicken, cubed in a skillet,
sauté curry base until softened. Wisk in broth and sugar.
Bring to a boil. Stir in cornstarch, water, chicken, cook
1 minute, return to boil. Remove from heat and serve hot.
Rice cup 0.3 104
TOTAL 1172
Day 13
Day 13 Item Size Serving Cal
Bfast Oatmeal cup 0.5 80
Apple, cut piece 1.0 60
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
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, choice oz 4.0 214
Vegetables cup 1.0 186
2 carrots sliced, 1/2 head broccoli florets, 2 zucchinis sliced,
1 cup of squash, 1-1/2 tsp olive oil, 1 oz dry-onion soup mix
TOTAL 1197
Day 14
Day 13 Item Size Serving Cal
Bfast Wheat Bran Bagel piece 0.5 80
Avocado piece 0.5 180
Egg Whites piece 2.0 72
Soy Cheese oz 2.0 138
Lunch Chicken Mediterranean meal 1.0 242
4 oz. of white meat, chopped. Mix with chopped tomato and
cucumber, chopped onion, vinegar, minced fresh oregano,
minced mint, chopped lettuce. Mix all in bowl. Serve in pita.
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
Turkey Meatball Grinders meal 1.0 340
4 oz of ground turkey, mixed with egg white, tsp of chopped
parsley, chopped onion and tomato, 1 can of tomato sauce.
Heat to boil, simmer 15 mins.
TOTAL 1132
Lean Body Design Program
™
14 Day Meal Plan
The Ultimate Ab and Lean Body System
9
