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 Three

Meal 1

  • 1/2 cup oatmeal made with water
  • 6 egg whites cooked with 1 yolk
  • 1 piece fruit

Meal 2

  • 1 cup green veggies
  • 8 oz. chicken breast

Meal 3

  • 1 cup green veggies
  • 6 oz. lean steak
  • Large baked potato with skin (3-–4" in diameter)

Meal 4

  • Low-carb, low-sugar protein bar

Meal 5

  • Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa


1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

Day Four

Meal 1

  • 1 cup whole-grain cereal
  • 1 cup 1% milk
  • 1 piece fruit
  • 1 Tbsp. peanut butter

Meal 2

  • Large baked potato with skin (3-4" in diameter)
  • 1 cup green veggies
  • 6 oz. chicken breast

Meal 3

  • Large baked potato with skin (3-4" in diameter)
  • 1 cup green veggies
  • 6 oz. lean steak

Meal 4

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

Meal 5

  • 16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
  • 6-8 stalks asparagus


1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

Day Five

Meal 1

  • 1/2 cup oatmeal made with water
  • 7 egg whites cooked with 1 yolk
  • 1/2 cup strawberries

Meal 2

  • 1 cup green veggies
  • 8 oz. chicken breast

Meal 3

  • Large baked potato with skin (3-4" in diameter)
  • 1 cup green veggies
  • 8 oz. sliced turkey

Meal 4

  • Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

  • 7 oz. lean steak
  • 6-8 stalks asparagus


1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

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