Lean & Defined Body (Free Guide English)

Lean & Defined Body is my free 10-page PDF guide to switching to a fruit-based diet, for anyone who is looking for a clear structure for everyday life. In four steps, I show you how to sort out your mindset, your kitchen and your meals, one step at a time: from fruit for breakfast to a vegetable-based dinner.

I'm a nutrition coach and a dancer, and in September 2022 I founded my own food startup, Cocoanel. In the introduction I briefly tell you how I came to eat this way myself, and then we get straight into practice. My approach: simple meals, lots of fresh fruit and vegetables and a routine that fits into your everyday life.

What's inside the guide

• Step I: your mindset and your personal reasons why
• Step II: preparation, from decluttering your kitchen and shopping with a plan to organizing your fridge and prepping meals
• Step III: 6 steps for your day, from fruit for breakfast and sweet fruit or a salad for lunch to a vegetable-based dinner
• basic food combining rules, such as eating from light to heavy
• your last meal at least 3–4 hours before bed and movement you actually enjoy
• Step IV: building routines and creating your new normal
• finally: two ways to put it all into practice

Who this guide is for

This guide is for you if you want to change your diet and would like an easy start with a clear daily structure. It isn't a diet plan, it's a set of basic guidelines you adapt to your own everyday life. It doesn't include recipes. The content is based on my own experience and is not a substitute for medical advice. If you have a pre-existing condition, are pregnant or take medication, talk to your doctor first.

How you get your guide

The guide is free. You get it as a 10-page PDF in English, sent to you by email right after you place your order, and you can read it on your phone, tablet or computer or print it out. The German edition is Schlanker & Definierter Körper (German). For recipes and plans to put it into practice, have a look at all of Lena's e-books.

Get your free copy as a PDF and start with step one.

Free 10-page PDF, English
Introduction: meet Lena
Step I: mindset and motivation
Step II: preparation – kitchen, shopping, fridge, meal prep
Step III: 6 steps for breakfast, lunch and dinner
Food combining, last meal of the day and movement
Step IV: building a routine and a new normal
What now? Two ways to put it into practice

PDF, readable on mobile, tablet and computer, also suitable for printing. Immediately after purchase, you will receive an email with your download link.

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