Lean & Defined Body (Free Guide German)

Lean & Defined Body is my free guide (PDF, 10 pages) to switching to plant-based meals with plenty of fruit, for anyone looking for a clear plan for their daily life. In four steps, I show you how to reorganize your mindset, your kitchen, and your meals step by step: from fruit for breakfast to a vegetable meal in the evening.

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

What to expect in the guide

• Step I: your mindset and your personal motivations
• Step II: preparation by decluttering the kitchen, shopping with purpose, organizing the refrigerator, and preparing meals
• Step III: 6 steps for your day, from fruit for breakfast to sweet fruit or salad at lunch, to a vegetable meal in the evening
• Basic rules for food combinations, such as eating light to heavy
• the last meal at least 3–4 hours before bedtime and exercise that you enjoy
• Step IV: developing routines and finding your new normal
• finally: two ways to implement everything, alone or with support

Who the guide is for

The guide is for you if you want to change your diet and want an easy start with a clear daily structure. It is not a diet plan, but a guide with basic rules that you adapt to your daily life. I expect at least six weeks for new habits. It does not contain recipes. The contents are based on my experiences and do not replace medical advice. If you have pre-existing medical conditions, are pregnant, or take medication, speak with your doctor beforehand.

How to get your guide

The guide is free. You will receive it as a 10-page PDF in German via email immediately after ordering, and you can read it on your phone, tablet, or computer, or print it out, of course. The English edition is called Lean & Defined Body (English). You can find suitable recipes and plans for implementation in the overview all of Lena's e-books.

Get the guide for free as a PDF and start with the first step.

Free 10-page PDF in German
Introduction: Lena introduces herself
Step I: Mindset and motivations
Step II: Preparation – kitchen, shopping, refrigerator, meal prep
Step III: 6 steps for breakfast, lunch, and dinner
Food combinations, last meal, and exercise
Step IV: Developing 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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