When it comes to reaching your goal, it is not about the number on your scales. What really counts is body composition – that is the ratio of fat to muscle in your body. Our Lean Body system is designed to support your body transformation.
I chose to make the rest of my life the best of my life
Louise Hay
In order to lose weight, you must eat fewer calories that you burn, in theory this sounds simple, but managing your daily food intake can be difficult. Make today prep day and get the most out of your lean body system.
To help you be successful in your Lean Body transformation, we encourage you to download the My Fitness Pal App to help track your daily calorie intake. Your free account will allow you to set daily calorie goals based on your current body weight and how much weight you want to lose. Based on your personal calorie recommendation from My Fitness Pal, we suggest the following numbers of daily servings:
| FOOD TYPE/Calorie Amount | 1200-1499 Calories | 1500-1799 Calories | 1800-2099 Calories | 2100-2299 Calories | 2300-2499 Calories | 2500-2799 Calories |
| VEGETABLES | 3 | 4 | 5 | 6 | 7 | 8 |
| PROTEINS | 4 | 4 | 5 | 6 | 6 | 7 |
| FRUITS | 2 | 3 | 3 | 4 | 5 | 5 |
| CARBOHYDRATES | 2 | 3 | 4 | 4 | 5 | 5 |
| HEALTHY FATS | 1 | 1 | 1 | 1 | 1 | 1 |
To help you with your transformation – here are a few of our favorite recipes from our Meal Plans.
BREAKFAST
SWEET POTATO WITH LEEK FRITTATA
DIRECTIONS
Preheat oven to 190°C. Coat 25cm round flan dish with cooking spray.
Boil, steam or microwave sweet potato until tender; drain and set aside.
Heat a 25cm frying pan, coat with cooking oil spray and when hot, add leek and garlic.
Stir fry for 3 minutes, cover, reduce heat and cook until leek is tender, stirring occasionally.
Stir in the sage.
Combine eggs, egg whites, milk, cheese and parsley in another bowl.
Arrange half the sweet potato over base of prepared baking dish, top with leek mixture, then arrange another layer of the remaining sweet potato. Pour the egg mixture over the second layer of sweet potato.
Sprinkle with the remaining sage.
Bake, uncovered, in moderate oven for approximately 35 minutes or until frittata is firm.
Serves 2
LUNCH
PESTO CHICKEN WITH QUINOA
DIRECTIONS
Place the quinoa in a saucepan and pour in 350ml of water.
Bring to the boil, then reduce the heat.
Simmer for 15-20 minutes or until tender and all the water has been absorbed.
Remove from the heat and set aside.
Cover with a lid to keep warm.
Heat the oil in a large, deep-sided saucepan and add the chicken.
Cook over a medium heat for 12-15 minutes, stirring frequently until golden brown and cooked through.
Add the pesto to the pan and stir in to coat the chicken pieces.
Add the pesto chicken to the cooked quinoa.
Add the rocket and mozzarella.
Combine well.
Sprinkle grated parmesan and sesame seeds.
Scatter the alfalfa sprouts over the quinoa/chicken mix then drizzle with olive oil to serve.
Serves 2
DINNER
VEGETARIAN PHO (VEGAN FRIENDLY)
INSTRUCTIONS
Combine the vegetable broth, spring onion, grated ginger and salt in a large pot.
Bring to a full boil, then reduce the heat and simmer for 20 minutes.
Place olive oil into a large skillet or wok over medium heat.
Sauté mushrooms until tender, stir occasionally.
Add hoisin sauce and sesame oil, keep cooking until mushrooms are well coated with sauce.
Remove from heat.
Divide the rice noodles between 2 or 3 large bowls.
Add mushrooms, bean sprouts, fresh basil, and coriander and chilli then fill each bowl with the broth and serve with lime wedges, hoisin, and chili garlic sauce in separate dishes.
Serves 2-3
See Our Meal Plans Below
STANDARD MEAL PLAN
Week 1
Week 2
Week 3
