Meal Plans

28 Days to Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

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Day One

Meal 1

  • 1/2 cup oatmeal (dry amount) made with water
  • 1/2 cup strawberries
  • 6 egg whites cooked with 1 yolk

Meal 2

  • 1 cup green vegetables
  • 8 oz. chicken breast

Meal 3

  • Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

  • Protein shake made w/ 40 g whey protein

Meal 5

  • Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli


1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

Day Two

Meal 1

  • 1 medium bagel with 2 tbsp. reduced-fat peanut butter
  • 6 egg whites cooked with 1 yolk

Meal 2

  • 1 cup brown long-grain rice (cooked amount)
  • 1 cup green veggies
  • 6 oz. chicken breast

Meal 3

  • 1 cup green veggies
  • 6 oz. lean steak

Meal 4

  • Protein shake made w/ 30-–40 g whey protein

Meal 5

  • 8 oz. red snapper or halibut
  • 1 cup broccoli


1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

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