28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read article
Variety
Small diet changes can make a big difference. To keep your metabolism (and taste buds) humming, you’ll introduce a variety of new foods into your diet every two weeks. Each phase includes two new recipes. These healthy, easy meals will help you resist cravings and keep your diet on track.
Rock-Solid Protein
Protein will remain steady throughout the eight-week program to ensure you’re not sacrificing muscle.
Slow and Steady Calorie Reduction
You’ll reduce calories slightly each phase. But reducing your calorie intake doesn’t have to be painful. To ensure you’re still getting enough fuel for good workouts, you’ll maintain a moderate intake of healthy fats throughout all phases.
Serious Hydration
Aim to consume roughly 16 cups (1 gallon) of water over the course of the day. Consuming large amounts of water over a short period of time can make you feel physically full and interfere with your eating plan; be sure to spread out your water and write it down in a food diary so you can stay on top of your intake.
Shutterstock
Breakfast
Snack
Lunch
Snack
Dinner
Bedtime
Daily Totals: 1,480 calories, 169g protein, 119g carbs, 40g fat
Shutterstock
Breakfast
Snack
Lunch
Snack
Dinner
Bedtime
Daily Totals: 1,437 calories, 164g protein, 124g carbs, 34g fat
Shutterstock
Breakfast
Snack
Lunch
Snack
Dinner
Bedtime
Daily Totals: 1,311 calories, 152g protein, 122g carbs, 24g fat
Shutterstock
Breakfast
Snack
Lunch
Snack
Dinner
Snack