Get Lean Meal Plan

The goal here is to encourage your body to tap into those gat stores and burn them away. To do that, eat no more that 13 calories per pound of bodyweight per day (2,340 calories for a 180 pound person). Again singe the goal is to lose fat and not muscle, protein intake must be maintained; keep it above 1 gram per pound (180 grams or more per day). Carbs are dropped to encourage your body to use stored bodyfat as fuel, but to avoid being entirely drained, eat 0.5-1 gram of carbs per pound per day (90-180 grams). Healthy fats remain important as they encourage fat-burning and maintain testosterone levels. Eat about 0.5 grams per pound of bodyweight per day (90 grams or so for a 180 pound person).

(NOTE: Mix all protein powders according to the directions on the label).

Monday

Workout Day

BREAKFAST

2 large whole eggs

3 large egg whites

1 cup oatmeal

1 scoop whey protein

MORNING SNACK

8 oz. reduced fat (2%) Greek yogurt

1 scoop whey protein

LUNCH

1 can white tuna in water

1 tbsp light mayonnaise

1 large whole-wheat pita pocket

½ cup lettuce

PREWORKOUT

1 scoop whey protein

1 medium banana

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

20 oz. Sports drink

DINNER

9 oz. tilapia

20 asparagus spears

2 cups green salad

1 tbsp oil/vinegar dressing

BEDTIME SNACK

1 cup low-fat (1%) cottage cheese

2 tbsp salsa

Daily Totals:

2,259 calories

261 grams protein

174 grams carbs

43 grams fat

Tuesday

Workout Day

BREAKFAST

2 large whole eggs

4 large egg whites

1 whole-wheat English muffin

1 tbsp peanut butter

MIDMORNING SNACK

2 scoops whey protein

1 cup oatmeal

LUNCH

6 oz. canned chicken breast (such as Swanson)

1 tbsp light mayonnaise

2 cups green salad

½ tomato

1 tbsp oil/vinegar dressing

PREWORKOUT

1 scoop whey protein

1 cup pineapple

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

2 slices white bread

1 tbsp jelly

DINNER

6 oz. pork tenderloin

½ cup brown rice

1 cup cauliflower

BEDTIME SNACK

1 scoop casein protein

1 tbsp flaxseed oil

Daily Totals:

2,340 calories

253 grams protein

171 grams carbs

74 grams fat

Wednesday

Rest Day

BREAKFAST

3 large whole eggs

3 large egg whites

3 slices Jennie-O extra-lean turkey bacon

MIDMORNING SNACK

½ cup Grape-Nuts cereal

8 oz. low-fat (1%) milk

2 scoops whey protein

MIDAFTERNOON SNACK

4 oz. deli turkey

2 sticks light mozzarella string cheese

DINNER

8 oz. top sirloin

1 cup green beans

1 cup broccoli

BEDTIME SNACK

2 scoops casein protein

2 tbsp peanut butter

Daily Totals:

2,266 calories

275 grams protein

117 grams carbs

77 grams fat

Thursday

Workout Day

BREAKFAST

2 large whole eggs

3 large egg whites

1 whole-grain waffle (such as Vans)

½ cup strawberries

MIDMORNING SNACK

6 medium celery stalks

1 tbsp peanut butter

1 scoop whey protein

LUNCH

6 oz. deli turkey

1 slice low-fat (2%) American cheese

1 tbsp light mayonnaise

1 large whole-wheat pita pocket

PREWORKOUT

1 scoop whey protein

1 cup blueberries

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

1 large slice angel food cake (1/6 of cake)

DINNER

Taco Salad:

8 oz. ground beef (95% lean)

½ cup black beans

¼ cup fat-free cheddar cheese

2 cups green salad

1 tbsp low-fat ranch dressing

BEDTIME SNACK

8 oz. low-fat (1%) cottage cheese

2 tbsp roasted flaxseeds

Daily Totals:

2,347 calories

265 grams protein

176 grams carbs

64 grams fat

Friday

Workout Day

BREAKFAST

Omelet:

2 large whole eggs

4 large egg whites

¼ cup fat-free cheddar cheese

1 slice whole-wheat toast

MIDMORNING SNACK

½ can white tuna in water

½ cup low-fat (1%) cottage cheese

1 tbsp peanut butter

LUNCH

Ham Rolls:

10 slices Healthy Choice low-fat deli ham

¼ cup light cream cheese (such as Philadelphia)

1 medium cucumber, sliced lengthwise

PREWORKOUT

1 scoop whey protein

1 cup oatmeal

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

22 Gummi Bears (such as Haribo)

DINNER

9 oz. salmon

1 cup zucchini

2 cups green salad

1 tbsp oil/vinegar dressing

BEDTIME SNACK

1 scoop casein protein

1 oz. mixed nuts

Daily Totals:

2,555 calories

292 grams protein

130 grams carbs

94 grams fat

Saturday

Workout Day

BREAKFAST

2 large whole eggs

4 large egg whites

1 cup oatmeal

MIDMORNING SNACK

4 oz. deli turkey

6 whole-wheat crackers

1 cup tomato soup

1 oz. walnuts

LUNCH

4 oz. deli roast beef

½ avocado

2 cups green salad

1 tbsp oil/vinegar dressing

PREWORKOUT

1 scoop whey protein

1 whole-wheat English muffin

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

1 slice white bread

1 tbsp jelly

DINNER

8 oz. chicken breast

½ cup quinoa

1 cup Brussels sprouts

BEDTIME SNACK

1 cup low-fat (1%) cottage cheese

2 tbsp salsa

Daily Totals:

2,406 calories

249 grams protein

179 grams carbs

76 grams fat

Sunday

Rest Day

BREAKFAST

3 large whole eggs

3 large egg whites

1 cup oatmeal

MIDMORNING SNACK

1 whole-wheat English muffin

1 tbsp peanut butter

1 scoop whey protein

LUNCH

6 oz. deli turkey

2 cups green salad

1 tbsp oil/vinegar dressing

1 scoop whey protein

MIDAFTERNOON SNACK

½ can white tuna in water

6 whole-wheat crackers

1 cup tomato soup

DINNER

8 oz. ground beef (95% lean)

1 whole-wheat hamburger bun

½ cup lettuce

½ tomato

1 cup green beans

BEDTIME SNACK

1 scoop casein protein

1 tbsp flaxseed oil

Daily totals:

2,197 calories

229 grams protein

145 grams carbs

74 grams fat

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