Get-Lean Meal Plan

The goal here is to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
encourage your body Workout Day Workout Day Rest Day Workout Day Workout Day Workout Day Rest Day
to tap into those fat
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
stores and burn them
2 large whole eggs 2 large whole eggs 3 large whole eggs 2 large whole eggs Omelet: 2 large whole eggs 3 large whole eggs
away. To do that, eat no
3 large egg whites 4 large egg whites 3 large egg whites 3 large egg whites 2 large whole eggs 4 large egg whites 3 large egg whites
more than 13 calories per
1 cup oatmeal 1 whole-wheat 3 slices Jennie-O 1 whole-grain waffle 4 large egg whites 1 cup oatmeal 1 cup oatmeal
pound of bodyweight per
1 scoop whey protein English muffin extra-lean turkey bacon (such as Vans) 1
⁄4 cup fat-free
day (2,340 calories for
1 Tbsp. peanut butter 1
⁄2 cup strawberries cheddar cheese Midmorning Snack Midmorning Snack
a 180-pound man). Again,
Midmorning Snack Midmorning Snack 1 slice whole-wheat toast 4 oz. deli turkey 1 whole-wheat
since the goal is to lose
8 oz. reduced-fat (2%) Midmorning Snack 1
⁄2 cup Grape-Nuts cereal Midmorning Snack 6 whole-wheat crackers English muffin
fat and not muscle, pro-
Greek yogurt 2 scoops whey protein 8 oz. low-fat (1%) milk 6 medium celery stalks Midmorning Snack 1 cup tomato soup 1 Tbsp. peanut butter
tein intake must be main-
1 scoop whey protein 1 cup oatmeal 2 scoops whey protein 1 Tbsp. peanut butter 1
⁄2 can white tuna in water 1 oz. walnuts 1 scoop whey protein
tained; keep it above
1 scoop whey protein 1
⁄2 cup low-fat (1%)
1 gram per pound (180
Lunch Lunch Lunch cottage cheese Lunch Lunch
grams or more per day).
1 can white tuna in water 6 oz. canned chicken 6 oz. shrimp Lunch 1 Tbsp. peanut butter 4 oz. deli roast beef 6 oz. deli turkey
Carbs are dropped to
1 Tbsp. light mayonnaise breast (such as 1 Tbsp. seafood 6 oz. deli turkey 1
⁄2 avocado 2 cups green salad
encourage your body to
1 large whole-wheat Swanson) cocktail sauce 1 slice low-fat (1%) Lunch 2 cups green salad 1 Tbsp. oil/vinegar
use stored bodyfat as
pita pocket 1 Tbsp. light mayonnaise 2 cups green salad American cheese Ham rolls: 1 Tbsp. oil/vinegar dressing
fuel, but to avoid being 1
⁄2 cup lettuce 2 cups green salad 1 Tbsp. oil/vinegar 1 Tbsp. light mayonnaise 10 slices Healthy Choice dressing 1 scoop whey protein
entirely drained, eat 1
⁄2 tomato dressing 1 large whole-wheat low-fat deli ham
0.5–1 gram of carbs per
Preworkout 1 Tbsp. oil/vinegar 1
⁄2 avocado pita pocket 1
⁄4 cup light cream cheese Preworkout Midafternoon Snack
pound per day (90–180
1 scoop whey protein dressing (such as Philadelphia) 1 scoop whey protein 1
⁄2 can white tuna in water
grams). Healthy fats
1 medium banana Midafternoon Snack Preworkout 1 medium cucumber, 1 whole-wheat 6 whole-wheat crackers
remain important on
Preworkout 4 oz. deli turkey 1 scoop whey protein sliced lengthwise English muffin 1 cup tomato soup
a get-lean diet as they
Postworkout 1 scoop whey protein 2 sticks light mozzarella 1 cup blueberries
encourage fat-burning
1 scoop whey protein 1 cup pineapple string cheese Preworkout Postworkout Dinner
and maintain testoster-
1 scoop casein protein Postworkout 1 scoop whey protein 1 scoop whey protein 8 oz. ground beef
one levels. Eat about 0.5
20 oz. Gatorade Postworkout Dinner 1 scoop whey protein 1 cup oatmeal 1 scoop casein protein (95% lean)
gram per pound of body-
1 scoop whey protein 8 oz. top sirloin 1 scoop casein protein 1 slice white bread 1 whole-wheat
weight per day (90 grams
Dinner 1 scoop casein protein 1 cup green beans 1 large slice angel food Postworkout 1 Tbsp. jelly hamburger bun
or so for a 180-pound
9 oz. tilapia 2 slices white bread 1 cup broccoli cake (1⁄6 of cake) 1 scoop whey protein 1
⁄2 cup lettuce
man).
20 asparagus spears 1 Tbsp. jelly 1 scoop casein protein Dinner 1
⁄2 tomato
2 cups green salad Bedtime Snack Dinner 22 Gummi Bears (such 8 oz. chicken breast 1 cup green beans
1 Tbsp. oil/vinegar Dinner 2 scoops casein protein Taco salad: as Haribo) 1
⁄2 cup quinoa
dressing 6 oz. pork tenderloin 2 Tbsp. peanut butter 8 oz. ground beef 1 cup Brussels sprouts Bedtime Snack
1
⁄2 cup brown rice (95% lean) Dinner 1 scoop casein protein
Bedtime Snack 1 cup cauliflower DAILY TOTALS: 2,266 1
⁄2 cup black beans 9 oz. salmon Bedtime Snack 1 Tbsp. flaxseed oil
1 cup low-fat (1%) calories, 275 g protein, 1
⁄4 cup fat-free cheddar 1 cup zucchini 1 cup low-fat (1%)
cottage cheese Bedtime Snack 117 g carbs, 77 g fat cheese 2 cups green salad cottage cheese DAILY TOTALS: 2,197
2 Tbsp. salsa 1 scoop casein protein 2 cups green salad 1 Tbsp. oil/vinegar 2 Tbsp. salsa calories, 229 g protein,
1 Tbsp. flaxseed oil 1 Tbsp. low-fat ranch dressing 145 g carbs, 74 g fat
daily totals: 2,259 dressing DAILY TOTALS: 2,406
calories, 261 g protein, DAILY TOTALS: 2,340 Bedtime Snack calories, 249 g protein, NOTE: Mix all protein
174 g carbs, 43 g fat calories, 253 g protein, Bedtime Snack 1 scoop casein protein 179 g carbs, 76 g fat powders according to
171 g carbs, 74 g fat 8 oz. low-fat (1%) 1 oz. mixed nuts directions on the label.
cottage cheese
2 Tbsp. roasted flaxseeds DAILY TOTALS: 2,555
calories, 292 g protein,
DAILY TOTALS: 2,347 130 g carbs, 94 g fat
calories, 265 g protein,
176 g carbs, 64 g fat

Each diet is designed with a 180-pound man in mind but will work for anyone between 160 and 200 pounds. If
your weight falls outside that range, simply multiply your weight by the appropriate number of calories and
protein, carb and fat grams found in the introduction to each diet to find your daily totals.

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