Meal Plans

The Build Muscle, Stay Lean Meal Plan

This state-of-the-art diet plan will help you add muscle without gaining fat.

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Eggs Toast and Tomatoes

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These are examples of the types of meal plans you should follow when you want to build muscle without gaining fat.

Nontraining Day Menu

Meal 1: 8 a.m.

  • 10 egg whites
  • 2 slices whole-grain toast w/ low-sugar jam

Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat

Meal 2: 11 a.m.

  • 8 oz. chicken breast
  • 1 small to medium potato

Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.

  • Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Meal 4: 3 p.m.

  • 8 oz. turkey breast
  • 1 cup brown rice
  • 2 cups mixed vegetables

Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat

Meal 5: 6 p.m.

  • 8 oz. ground beef (95% lean)
  • 1 slice low-fat cheese
  • 2 slices whole-grain bread

Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat

Meal 6: 9 p.m.

  • 8 oz. chicken breast
  • Medium green salad w/ fat-free dressing

Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat

Daily Totals: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat

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