7 DAYS

SLIM LEGS DIET

 Welcome
Lovely to have you here.

I am very excited that you have decided to start this lean legs challenge.

Let’s talk about the problem that most active women face.

Legs.

Yes, the leg area can be challenging. It is easy to get overly

muscular, it takes a lot of effort to lose fat, and I know I don’t
have to tell you how horrible cellulite can be.

Why are legs problematic?

A big problem is that most personal trainers

make us exercise like guys. 

They tell us that lean legs are not something

to aim for.

They tell us to lift heavy weights.

They tell us that we are not going to bulk up.

And yet we do. 

The best example is when personal trainers

make us do squats (which they always do).

Squats build muscle in your legs but

don’t spot reduce fat. 

They will make your legs bigger,

not smaller.
The other thing is that most “weight loss” diets usually suck.

I have tried a few and they were… far from excellent.

I am a foodie.

And for me, life is great when food tastes great!

They say that nutrition is the most important thing if you are trying losing
weight.

And that’s why we are starting with this meal plan.

However, if you want to harness the full power of this slim legs meal plan,
you need to do proper cardio and correct resistance training.

Otherwise, you may end up being skinny fat.

I will give you some training tips at the end of this meal plan.

You now have the opportunity to get slimmer legs, and at the same time,
eat truly delicious food.

I hope you enjoy it!

Tips For Getting The Best Results

Prepare yourself mentally by reading the first 3 days of the plan.
Make sure that each part of the plan can fit your unique lifestyle. 
Yay shopping day! Now is the time to buy all the fresh and delicious
products listed on page 4. If you are allergic to anything (or don’t like
something), please feel free to replace it. 
This plan is designed for active women. So you are free to work out
as you please. 
This plan is very effective… if you stick to it. 
 Sunday Shopping List
Fruits & vegetables
4 cos lettuce (buy on
Thursday)
225g (8 oz) green vegetables
(broccoli, snow peas, beans)
2 medium zucchinis
450g (15 oz) white potato
12 cherry tomatoes
2 medium onions
4 cloves of garlic
1 cup fresh basil 
2 thumbnail of ginger  Other
1 chilli (optional)
7 bananas
3 medium apples
10 fresh or frozen
strawberries
6 fresh dates
Nuts  Soy or tamari sauce
20g (1 oz) water chestnuts
60g cashews (2.3 oz)
20g (1 oz) raw unsalted
almonds
80g (4 oz) of your favorite
nuts
Protein
425g (15 oz) chicken breast
3 lamb cutlets (85g/ 3 oz)
100g lean beef mince 
12 slices prosciutto
Protein powder
120g (4.5 oz) salmon (buy on
Thursday)
10 eggs
Organic olive oil
2 x 400g (2x 14oz) can
Coconut milk
Peanut butter
2 cartons unsweetened
almond milk
A bag of raisins
Desiccated coconut
1 cup dried red lentils
Cumin and turmeric
Honey
100g/3.5 oz chi seeds.
Aluminium foil 
Meal Plan
 Monday
Breakfast We start our day and successful week with a
protein boost breakie. It will keep you feeling
Banana Protein full and give you energy for a great start to
the day. The combination of almond milk,
Smoothie 
banana and peanut butter is not only a
healthy energy boost, it also tastes good! 

Snack
Remember to be mindful of the portions. Stick
1/4 Cup of to a handful or small packs of your favourite
Raw Nuts nuts. If you buy in bulk, I recommend re-
packing it in smaller bags so you're not
(40g/1.3oz) tempted to overeat.

Lunch
The turmeric in this curry has many benefits,
particularly for inflammation and
Dhal Curry cardiovascular health. The chilli will help you
boost your metabolism so you burn more
calories

Snack
Eggs are one of my favourite superfoods
and boiled eggs are perfect for a snack.
2 Boiled Eggs You can prepare them in the morning and
carry them with you.

Dinner No one wants to go to bed feeling hungry! The

combination of protein in lean beef, crunchy
cashews and water chestnuts will keep you full.
San Choy Bow Olive oil, soy sauce, and a teaspoon of honey
will enhance the taste. So enjoy this low carb
meal as a perfect ending to a successful first
day.
 Tuesday
Breakfast
We have a banana protein smoothie on day 2
as well. The smoothie also contains chia seeds.
Banana Protein  It's a superfood that delivers a massive
Smoothie  amount of nutrients and fibre with just a few
calories.
Fun fact: Chia in Mayan means strength.

Snack
The recipe that all of my lovelies enjoy the
most is certainly a protein ball! This recipe, if
1 Protein Ball followed correctly, is enough for 10 small
balls that you can make once and store in
the fridge for the rest of the week. 

Lunch
This time you can add 1/2 cup of chicken to
boost your protein intake. Fact - garlic and
onion contain antibacterial and antifungal
Dhal Curry properties which can help fight off the
common cold!

Snack
If you would like to, you can eat the eggs
with pepper, ginger or turmeric for better
2 Boiled Eggs flavour

Dinner As you have seen, all my recipes are designed

so you can enjoy a variety of foods and
prepare them as fast as possible, while still
Satay Chicken
having the ‘homemade’ meal satisfaction. I
love making enough so that I have some
leftovers to eat later in the week.
 Wednesday
Breakfast On our 3rd day, we'll add a handful of
strawberries - it gives the smoothie a
Banana Protein beautiful pink colour and adds a different
flavour. Berries, compared to other fruits, have
Smoothie 
the lowest amount of sugars but are very high
in antioxidants. 

Snack

These protein balls will completely satisfy your

2 Protein Balls "sweet cravings". And they are a much better
alternative to chocolate and other junk food.

Lunch
One of the added ingredients in dhal curry is
chilli. Not many people know that chilli can
Dhal Curry lower your blood sugar, improve circulation,
reduce your chance of heart disease and fight
inflammation. 

Snack Dates that are in our protein balls give you an

immediate burst of energy due to their sugar
content. However, dates also contain lots of
2 Protein Balls fibre and other nutrients that prevent
sugar crash and give you longer lasting
energy.

Dinner
Ladies, you're gonna enjoy this one! Meal
plans do not have to be restrictive. Potatoes
3 Lamb Cutlets
used to be excluded from diet plans, but they
With Potato are one of the best sources of Vitamin B6 and
potassium.
 Thursday
Breakfast Let's talk about why we are adding a banana
to our morning smoothie. The first reason is
that they are also rich in fibre. Eating more
Banana Protein 
fibre from fruit has repeatedly been linked
Smoothie  with lower body weight and weight loss. Also,
they have the perfect texture to make your
smoothie thick and creamy. 
Snack
Healthy fats, protein and fibre in unsalted
nuts will make you feel satiated between
1/4 Cup of Raw
meals. Nuts are a perfect snack when you
Nuts are on the move or at work. AND they are
(40g/1.3oz) brain food!

Lunch
 Chicken breast with coconut milk and peanut
butter is the protein powerhouse you need
Satay Chicken after your workout. And it is delicious! Serve it
with some green veggies for added fibre and
nutrients.

Snack
Eggs are a high protein snack and one egg
contains only 70 calories! They are a
2 Boiled Eggs perfect snack to help you get through the
afternoon.

Dinner
As a reward for accomplishing more than
half of the slim down meal plan, you can
Baked
treat yourself with baked salmon and your
Salmon with favorite vegetables. 
Vegetables Congrats! :)
 Friday
Breakfast
One of my favourite tips to make the
smoothie extra creamy is to freeze the
Banana Protein bananas the day before. Peel and chop the
bananas before you freeze them. Also, make
Smoothie
sure they are ripe so they have a sweet taste!

Snack One thing I absolutely love about eggs is

that they are easy to prepare the night
2 Boiled Eggs  before and take to work as a healthy snack!
Knowing that you have these in the fridge
will prevent you from snacking on junk food
at work.

Lunch
The lentils in this curry are full of protein
and fibre that will keep you full and aid
Dhal Curry digestion. Lentils are a great vegetarian
source of fibre for any diet.

Snack
One apple contains 2,4g of fibre which makes
1 Apple With us feel full and increase satiety, thereby
1 Tablespoon reducing appetite and overeating. And it
tastes even better if you add some peanut
Of Peanut butter!
Butter
Dinner
A yummy chicken salad full of protein and
Pesto Chicken
healthy fats. It will keep you feeling full until
Salad  breakfast!
 Saturday
Breakfast Banana delight for you once again. It
provides your body with the nutrients it
Banana Protein needs to excel, recover and rebuild after
Smoothie  working out. Adding protein helps your body
absorb and assimilate the nutrients it needs
to recover quickly.

Snack
Whole eggs are among the most nutritious
foods on the planet, containing lots of
nutrients! And they have 0 carbs!

Lunch Let's talk about the quality of olive oil we're

using for this dish. Many olive oils on the
Pesto Chicken market are not authentic and won't bring
you the full health benefits. One tip can be
Salad
to select olive oil in a dark coloured glass,
usually brown or green. Also, look for extra
virgin olive oil!

Snack
Treat yourself to some protein balls today!
Sticking to a healthy eating program can be
4 Protein Balls hard on the weekends so make sure you have
these in the fridge ready!

Dinner
It might sound like a strange combination,
but your taste buds will appreciate it! An
Chicken and
easy chicken salad recipe loaded with 
apple salad  apples and raisins for sweetness. You're
going to love it!
 Sunday
Breakfast
By now you should be a smoothie queen!
Banana Protein 
Your mind and body will be grateful for it.
Smoothie 

Snack
My favourite type of nuts to snack on are
1/2 Cup of Raw cashews and almonds. I also love adding
Nuts (75g/2.6oz) pumpkin seeds which are high in zinc. You can
choose any nuts that you want!

Lunch
Chicken and crispy prosciutto, cherry
Pesto Chicken tomatoes, and homemade pesto make this a
perfect Mediterranean style lunch - healthy,
Salad delicious and satiating. What more can a girl
want!

Snack
If you’re not already a fan of strawberries,
Strawberry you should be. Not only are they juicy,
Protein Shake  summery and delicious, they also keep your
skin young and healthy.

Dinner
Nobody wants to spend their Sunday night in
Chicken And the kitchen cooking. So throw together this
Apple Salad salad using ingredients that you prepared
yesterday.
Recipes
Banana Protein Smoothie
Ingredients 
1 cup of unsweetened
almond milk
1 scoop of protein
1 banana
1 tablespoon of chia
seeds
1 tablespoon of
natural peanut butter

Blend everything together :)

Preparation time:
5 min

Number of portions:
1 portion
 Dhal Curry
Ingredients 
2 tablespoons olive
oil
2 medium onion 
3 cloves garlic
1 thumbnail size
portion ginger 
1 chilli (optional)
1 teaspoon cumin
1 teaspoon turmeric
1 cups dried red
lentils
400g can (14oz)
coconut milk 
2 medium zucchinis
2 cups water
Salt and pepper, to
taste

Cook oil and onion in a large pot over a medium heat.

Add garlic and ginger and cook for one more minute.
Add cumin, turmeric, coriander, chilli (if using) and salt
and stir well.
Add water, lentils, coconut milk and zucchini, then let it
simmer while covered until it becomes thick. Stir every
5-10 minutes.
Alternatively, if you own a slow cooker: place all
ingredients into the slow cooker and cook on high for
3h, stirring every hour, or cook on low for 5-6h, stirring
every hour.

Preparation time:
40 min or longer when
cooked in slow cooker.
Number of portions:
4 portions
 San Choy Bow
Ingredients 
100g lean beef mince
(make sure you buy
the lean beef)
½ tablespoon olive oil
1 thumbnail portion of 
ginger
1 cup cos lettuce
¼ cup chopped water
chestnuts
¼ cup cashews
1 tablespoon soy or
tamari sauce
1 teaspoon honey

Cook beef mince in olive oil, over a hot heat, until

completely cooked through.
 Add ginger, water chestnuts, carrots and cashews
and cook for a few minutes.
Add soy or tamari sauce, and honey.
Serve in cos lettuce cups, or as a salad.

Preparation time:
25 min
Number of portions:
1 portion
 Protein Ball
Ingredients 
6 fresh dates
1/2 cup raw unsalted
almonds
1/2 scoop protein
powder
1 tablespoons
desiccated coconut
3-4 tablespoons water

Add almonds to food processor and pulse until it

becomes very small.
Add protein powder and pulse until well combined.
Remove seeds from dates and chop into small
pieces. Add to food processor and blend until well
combined.
Add a few tablespoons of water at a time, until the
mixture starts to stick together.
Roll into 20 small balls.
Coat in desiccated coconut.
Store in the refrigerator.

Preparation time:
20 min
Number of portions:
10 small balls
Lamb Cutlets With Potato
Ingredients 
3 lamb cutlets (85g/3
oz)
1 large (300g) white
potato
3 slices prosciutto
¼ avocado
1 tablespoon olive oil

Preheat oven to 200°C (400°F).

Cut potato into 1cm cubes. Place in a large
saucepan and bring to the boil. Boil until
the potatoes start to become soft.
Drain water and add 1 tablespoon olive oil to the
saucepan. Place a lid over the
saucepan and shake well, so that the potato
becomes rough looking.
Place potato on a lined baking tray, and spread them
out, making sure they are not
touching each other.
Bake for 45 minutes, or until golden.
Cook prosciutto over a hot heat, flipping once.
Remove from heat and allow to cool.
Preparation time:
When it cools, it will become crispy. Tear into pieces.
120 min
In a large bowl, combine potato, prosciutto and
Number of portions: chopped up avocado.
1 portion Serve with lamb cutlets.
 Satay Chicken
Ingredients 
½ cup chicken breast
1 tablespoon olive oil
100mL coconut milk
1 ½ tablespoons
natural peanut butter
2 tablespoons soy or
tamari sauce
1 tablespoon coconut
sugar
2 cups green vegtables
(broccoli, snow peas,
beans)

Chop chicken and cook in olive oil over a medium

heat, until completely cooked
through.
Add coconut milk, peanut butter, soy or tamari sauce
and coconut sugar. Stir well to
combine.
Cook over a low to medium heat for 15 minutes.
Serve with steamed green vegetables.

Preparation time:
30 min

Number of portions:
2 portions
 Baked Salmon
Ingredients 
120g baked salmon
75g (2.5 oz) vegatables
of your choice
150g white potato
1 tablespoon olive oil

Preheat oven to 230°C (450°F).

Chop potato into small chunks, coat with olive
oil and place on a baking tray in the oven. Cook
for 30-40 minutes.
Wrap salmon in a sheet of aluminium foil.
Place in oven for 4-6 minutes, depending on how
cooked you like your salmon. If after 6 minutes
it is not cooked enough, put it in the oven for
another 2 minutes and check again.
Chop vegetables and steam.
Serve salmon with roast potato and steamed
green vegetables.

Preparation time:
60 min
Number of portions:
1 portion
 Strawberry Protein Shake
Ingredients 
1 scoop of protein 
1 cup of unsweetened
almond milk
10 fresh or frozen
strawbarries

Blend everything togehter. :)

Preparation time:
5 min
Number of portions:
1 portion
Chicken and Apple Salad
Ingredients 
75g (2.5 oz) chicken
breast
1 medium apple, thinly
sliced
3 tablespoons raisins
or sultanas
10 leaves of lettuce
2 tablespoons of salad
dressing of choice

Chop chicken and cook over a stovetop.

Alternatively, use pre-cooked or roast chicken.
Combine all salad ingredients in a bowl, including
dressing. 
Serve.
 Pesto chicken salad
Ingredients 
75g (2.6 oz) chicken
breast
3 slices prosciutto
2 tablespoons pesto
(see below)
1o leaves of lettuce
(shredded)
4 cherry tomatoes,
chopped

Ingredients
(pesto) 

½ to 1 cup fresh basil

5 tablespoons olive oil
¼ cup cashews
1 teaspoon minced To make pesto, combine all ingredients in a blender
garlic and process until well combined.
Salt and pepper, to Chop chicken and cook over a stovetop.
taste Alternatively, use pre-cooked or roast chicken.
Cook prosciutto over the stovetop on a high heat for
a few minutes each side. Set aside. When they cool,
they will become crispy. Once cooled, tear up into
small pieces.
Combined all salad ingredients, including chicken,
prosciutto and 2 tablespoons of
pesto.
Next Step
Fed up with having muscular legs?

Are your workouts making your legs bigger, instead of smaller?

Have you tried everything to get rid of the stubborn fat on your thighs?

Getting lean legs is not difficult.

But you need to do the correct type of

exercise and don’t fall into the trap of
doing any old plan a trainer gives you.

There are several problems with typical

training plans:

They always include exercises that

build muscle in your legs, such as
squats, lunges, deadlifts, burpees, box
jumps and other HIIT exercises.

They neglect cardio. If they do include

some cardio in it, it's usually sprinting,
which also bulks up your legs.

The main goal of these training plans

is to build muscle and reduce body fat,
which is great.

But they don’t take into consideration

that most women build muscle very
easily in their legs, and this may not be
something that every woman wants. 
It is not your fault that your current
training plan has not been working for
you.

Personal trainers, social media and the

training style at most gyms have led us
to believe that the only way to get sexy
legs, is to lift heavy weights and do HIIT.

This couldn’t be further from the truth.

Here’s What You Want

To Try
If you observe the most gorgeous
models, you will see that their legs
are not only slim but they are also
beautifully shaped.

This shape can be achieved with the

right workouts.

You can sculpt beautiful, toned legs

by doing lighter resistance exercises
using body weight only, bands, gliding
discs and light dumbbells.

You also need to do steady state

cardio to shed the fat. Walking is
actually the most effective, but
running is great too. 

Learn more
So this week, I want you to focus on lighter exercises, avoid heavy
exercises such as squats, and add some steady state cardio.

And don’t worry, you won’t lose your booty! There are some great
exercises that tone up your butt, without making your legs bigger.

If you're really serious about getting slim and toned legs (and reducing
bulkiness), I've created a Program to help you get your dream legs. It's
called 3 Steps To Lean Legs. Just click the button below to find out more
about it.

Now please do this exercise with me.

Stand in front of the mirror and imagine
your perfect legs. Visualization is one of
the most powerful motivators. 

I strongly believe that you can get

there. What stands between now and
these results, is 8 weeks of commitment.

Let’s do it!

Learn more
What Are The 3 Steps To
Lean Legs?
Cardio is crucial to getting lean legs
because it reduces fat on your thighs,
and slims down unwanted muscle. 

The amount of cardio you need to do

differs between the 3 body types. For
the best results, it's important to
adjust your cardio to one of the 3
body types - ectomorph, mesomorph
or endomorph.

Certain exercises make your leg

muscles too big, whereas, most girls
would prefer them to be lean with nice
definition. 

My program includes full body

resistance circuits to build muscle in
the right places, so you look feminine
and shapely, rather than bulky.

As everyone knows, nutrition is really

important for losing weight. You won't
get good results without good
nutrition. 

Good nutrition also means that it

should taste delicious because then
you can fall in love with your new
lifestyle. 

Learn more
Slim Down Leg Muscle
While other programs will build muscle in your thighs, 3 Steps To Lean
Legs will slim them down.

You’ll also notice a perkier and rounder butt!

These results were achieved through lighter resistance workouts, cardio

and a healthy diet.  

I am very proud of Emma who managed to sculpt her legs using the
right type of exercise and diet!

More before and

after pictures
 Lose Fat & Cellulite
Imagine if your legs don’t jiggle and your thighs don’t rub together when
you walked.

This IS achievable using my method!

Most of the girls I have talked to have tried everything to get rid of
stubborn fat from thighs. But nothing worked.

Until they tried 3 Steps To Lean Legs.

Everyone is surprised at how well it actually works.

Sarah – “I’m on Week 5 of your endomorph eBook, and as someone

who’s tried nearly everything to slim heavy legs, I am actually SHOCKED
at how well it seems to be working so far!” 

More before and

after pictures
 Tone Your Thighs
You can still build muscle and tone up, without looking bigger.

3 Steps To Lean Legs shows you how to build muscle in the right places so
you look fit and toned, but not like a body builder.

And my program doesn’t just focus on legs!

All of the workouts are full body, so you will also tone up your core and
upper body too.

More before and

after pictures