This easy-to follow 9 day nutritional cleansing programme provides you with all the necessary tools to help you cleanse your system and take control of your health. Our experience shows that you are more likely to stick to a programme and achieve your goals if you write down your daily meals and chart your progress.
The following downloads will help you keep on track:
- My programme goals
- Body measurements/composition + goals
- Daily planner
Clean 9 Days 1 & 2
Getting past the first two days is the toughest part. You need to be serious about improving your life and losing weight. The results are worth it so stick to it!
The first step to a clean body is to control your intake of harmful preservatives and other chemicals. Consume only these products, which contain natural ingredients for the first two days, and you are on your way to a healthier, happier you.
Morning
2 Forever Garcinia Plus (20 mins before aloe)
120ml (4oz) Aloe Vera Gel + minimum 240ml (8oz) water
20 minutes of exercise – walk, run, cycle or swim
Snack
2 Forever Bee Pollen + 240ml (8oz) water
WARNING: Test a small amount of Forever Bee Pollen (1/4 tablet) to ensure no allergic reaction and then gradually increase daily intake. Consult your doctor before taking this or any other nutritional supplement.
Lunch
2 Forever Garcinia Plus (20 mins before aloe)
120ml (4oz) Aloe Vera Gel + minimum 240ml (8oz) water
Meal replacement shake - 1 scoop of Forever Lite Ultra with 300ml (10oz) skimmed or soya milk
2 Forever Bee Pollen tablets
Dinner
2 Forever Garcinia Plus (20 mins before aloe)
120ml (4oz) Aloe Vera Gel + minimum 240ml (8oz) water
2 Forever Bee Pollen
Evening
120ml (4oz) Aloe Vera Gel + minimum 240ml (8oz) water
Be sure to drink plenty of water throughout the day. When cleansing the body you may experience light-headedness and feel lethargic. It is advisable to begin any cleansing programme on a non-working day. Stay motivated by taking 20 minute brisk walk to re-charge your body and mind.
Reminder: we take Forever Bee Pollen to help boost our energy levels throughout the day, and to keep us topped up with plenty of nutrients.
Clean 9 Days 3 – 9
Adherence to the following plan will help your body continue to purge itself of harmful chemicals and begin burning your fat stores. During this period, you should already be able feel some results.
Morning
2 Forever Garcinia Plus (20 mins before aloe)
120ml (4oz) Aloe Vera Gel + minimum 240ml (8oz) water
1 meal replacement shake - 1 scoop of Forever Lite Ultra with 300ml (10oz) skimmed or soya milk
20 minutes of exercise – (walk, run, cycle or swim)
Snack
2 Forever Bee Pollen + minimum 240ml (8oz) water
Lunch
2 Forever Garcinia Plus (20 mins before shake)
1 meal replacement shake - 1 scoop of Forever Lite Ultra with 300ml (10oz) skimmed or soya milk
2 Forever Bee Pollen + minimum 240ml (8oz) water
Dinner
120ml (4oz) Aloe Vera Gel + minimum 240ml (8oz) water
2 Forever Garcinia Plus (20 mins before meal)
600-calorie meal (see calorie counter for suggestions)
2 Forever Bee Pollen
Evening
Minimum 240ml (8oz) water
If you prefer to eat your 600-calorie meal at lunch, you can simply interchange it with a Forever Lite Ultra shake for dinner instead.
600 Calorie Meal Suggestions
1. 75-100g salmon served with 180g new potatoes, 75g broccoli, 75g carrots, 75g green beans
1 small wholemeal roll with margarine
2. 100g lean steak served with creamy peppercorn sauce, 75g mushrooms, 75g lettuce, 75g tomato
1 small jacket potato (150g)
3. 125g prawns/tofu cooked with 2 tbsp stir fry sauce fried in 1 tbsp olive oil with 75g bamboo shoots, 75g broccoli, 75g green beans, 75g mushrooms served with 150g brown rice
4. 100g minced beef cooked with ½ cup traditional pasta sauce fried in 1 tbsp olive oil with, 75g tomato, 75g onion, 75g mushrooms, 1 tbsp olive oil served with 150g pasta
5. 200g chicken/quorn fillet served with 150g new potatoes, 75g asparagus, 75g broccoli, 75g carrots, 1 small wholemeal bread roll with margarine
6. 2 medium wheat tortilla 100g chicken or quorn fried in 1 tbsp olive oil with 75g diced tomatoes, 75g onion and 75g peppers served with 75g lettuce and 1 tbsp sour cream dressing
Body Measurements
Get a starting point of where you are today by recording your weight and measurements. If you have access to a body fat measurement devise, include this in your measurements.
Top tip
Try to weigh and measure yourself at the same time on each of the set days – for example before getting into the shower, or before getting dressed. Make it part of your daily routine and it will become ‘the norm’ very quickly.
Daily Planner
Use the daily planner to keep a track of your daily activities. This will help you access your progress and monitor your daily intake and exercise regime.
Top tip
Tell those around you what you are doing. Let them support and encourage you. If you feel your resolve slipping – use someone else’s. Ask friends to help.
Planning for Success
On the Programme goals chart, write down three realistic goals that you would like to achieve in the next nine days. Review these daily and create a mental picture of what you would like to see and how you want to feel.
Top tip
Pin your goals where you can see them – on the fridge or next to the biscuit tin to remind and inspire you.
Forever Nutri-Lean
This is the perfect transition from our popular Clean 9, which was your ‘quick start’ programme to weight management. The Forever Nutri-Lean Pack is the next step that will guide you down the path to weight maintenance and fitness habits that will last for the rest of your life.
Remember, there is no ‘quick fix’ to a lifetime of weight management, which is why we have created the Forever Nutri-Lean Programme to assist you. In fact the most fundamental purpose of this programme is to show you that you CAN control your weight…by simply cutting back and understanding portion control and moderation. We will teach you how to learn the difference between good and bad fats, help you make friends with your metabolism and most importantly learn to listen to your body.
This easy-to-follow programme is designed to help you lose weight both gradually and healthily. Follow this eating plan until you have reached your desired weight.
The following programme is based on a 1,500-calorie eating plan. Because individual calorific needs vary, you should first calculate your BMR (basal metabolic rate). You can then adjust the plan to suit you as needed.
Your BMR relates to the rate at which your body utilises and burns calories. This indicates the minimum number of calories your body needs each day in order to properly function while you rest (such as heart beat, breathing, blood flow).The only way to lose weight is to burn MORE calories than the amount you consume. Once you understand your body’s metabolic rate, you will be one step closer to achieving your own weight goal.
As you start to lose weight, recalculate your BMR after every 2kg lost, and adjust your daily calories.
The Forever Nutri-Lean eating plan is designed around several ‘mini-meals’ to be eaten throughout the day; it is recommended that you try to eat every 3 hours.
Eating ‘little and often’ helps over time to reduce the size of portion your body expects, helps you feel full quicker and keeps your energy levels stable throughout the day.
Typical daily menu:
Morning
1 Forever Garcinia Plus (20-30 mins before shake)
1 meal replacement shake - 1 scoop of Forever Lite Ultra with 300ml (10oz) skimmed or soya milk
1 piece fruit
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
2 pieces brown toast with 1 tbsp peanut butter
Lunch
1 Forever Garcinia Plus (20-30 mins before shake)
2 Forever Lean (immediately before shake)
1 meal replacement shake - 1 scoop of Forever Lite Ultra with 300ml (10oz) skimmed or soya milk
1 medium portion of raw vegetables with 2 tbsphumous or light dressing
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
1 Fast Break Bar
Dinner
1 Forever Garcinia Plus capsule (20-30 mins before meal)
2 Forever Lean capsules (immediately before meal)
1 Probiotic beadlet (take with water BEFORE meal)
400-calorie meal (include 1/3 each lean protein, good carbohydrates and healthy fat)
Nutri-Lean Programme Daily Meal Planner
Monday
Morning
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
1 Banana
Lunch
1 Forever Garcinia Plus (20-30 mins before shake)
2 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
1 portion of raw vegetables with 2 tbsp hummus
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
Fast Break Energy Bar
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
2 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before eating your meal)
1 Medium chicken breast/quorn alternative (100g) served with 75g sweet potato, and 125g steamed vegetables
Tuesday
Morning
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
Fresh fruit salad
Lunch
1 Forever Garcinia Plus (20-30 mins before shake)
2 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
2 pieces of wholemeal toast with 1 tbsp Forever Bee Honey
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
25g mixed nuts
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
2 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before eating your meal)
125g Prawns or tofu served with 125g stir fry vegetables, 2 tbsp stir fry sauce and 125g brown rice
Wednesday
Morning
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
1 apple
Lunch
1 Forever Garcinia Plus (20-30 mins before shake)
2 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
125g low-fat cottage cheese served on 3 crackers
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
1 chopped carrot served with 4 tbsp hummus
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
2 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before eating your meal)
1 medium baked potato with 25g low-fat grated cheddar cheese served with 1 tbsp diced onion, 125g lettuce salad and 1 tbsp light dressing
Thursday
Morning
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
125g grapes
Lunch
1 Forever Garcinia Plus (20-30 mins before shake)
2 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
1 small bagel served with light cream cheese
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
6 whole almonds
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
2 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before eating your meal)
75g lean beef burger / or vegetarian alternative served with whole wheat bun and 125g lettuce salad
Friday
Morning
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
125g strawberries
Lunch
1 Forever Garcinia Plus (20-30 mins before shake)
2 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
3 rye crackers served with 100g ham or 125g cheddar cheese with 125g lettuce salad
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
200g low-fat yoghurt
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
2 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before eating your meal)
125g cooked linguini noodles served with 75g skinless chicken breast strips/quorn strips, 125g sautéed green or yellow peppers, garlic and onions in 1 tbsp olive oil and 125g tomato sauce and 1 piece French bread
Saturday
Morning
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
1 fresh grapefruit
Lunch
1 Forever Garcinia Plus (20-30 mins before shake)
2 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
1 wholemeal English muffin
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
1 plain rice cakes
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
2 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before eating your meal)
100g lean pork chop or quorn roast served with 125g brown rice and 125g cooked spinach
Sunday
Morning
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
125g blueberries
Lunch
1 Forever Garcinia Plus (20-30 mins before shake)
2 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
75g mixed beans served with 75g lettuce, 75g tomato and cucumber
Snack
60ml (2oz) Aloe Berry Nectar or Aloe Vera Gel
1 stick mozzarella cheese string
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
2 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before eating your meal)
75g-100g salmon served with 125g angel hair pasta with 1 tsp olive oil and 125g green beans with 1 tbsp toasted almonds
Nutri-Lean Weekly Planner
Keep track of how your body is improving by weighing yourself on the indicated days and check your measurements regularly. Use the weekly planner to keep track of your results – it will be a great diary of your success and will motivate you to keep going.
Top tip
Quite often, you may see a change in your shape, before a change in your weight, so it’s important to keep measuring yourself.
Forever Living products are available in Bangladesh, with door step delivery any where in Bangladesh. If you buy online click your country.
About me:
Munshi Md Rana (FBO ID: 880-0000-80241)
Call: 880-1911-488002
Email: munshimd.rana@gmail.com
www.facebook.com/ForeverLivingProducts.Asia
Will like to advice you that it’s better to join and be able to purchase at retail price, it don’t take any long, any qualifications to join and start purchase, all you need is my FBO ID: 880-0000-80241 please click here to join online using my id number above or you can email me to assist you to get application form if you cannot join online.
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