Lean Meal Plan
As many people today are struggling with managing their weight and eating habits. It gets difficult to choose a good meal plan that suits you.
I have personally had this struggle and have found this plan that worked out well for me. Back in 2016 I started noticing that I was starting to become overweight and had to do something about it. I tried many different diets with little or no results.
After quite some research I have come across this eating style. All it involved was eating healthier choices of food and not necessarily less. Cutting away sugar and carbs and eating more protein to stay full.
After using this as a guideline I quickly developed diet that suits me using these as a baseline. Within 2 months of using this meal plan I had already lost 15Kg (33lbs) of body fat.
Here is a sample of my meal plan
Choose 1 of each group each day
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey; 200ml apple juice.
Breakfast: Smoothie — blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Breakfast: Smoothie — blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast.
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Breakfast: 2-egg omelette with cheese.
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast; 1 grapefruit.
Snack 1: 120g low-fat yoghurt with blueberries and honey.
Snack 1: 1 low-fat yoghurt with blueberries and a handful of oats and honey.
Snack 1: 10 radishes with balsamic vinaigrette.
Snack 1: Smoothie — blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.
Snack 1: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.
Snack 1: 120g low-fat yoghurt, blueberries and honey.
Snack 1: 90g mackerel on 1 slice of wholemeal toast.
Lunch: Tuna sandwich on wholemeal bread; 200ml skimmed milk.
Lunch: Tuna sandwich on wholemeal bread; 1 pear.
Lunch: 90g sardines on 1 slice of wholemeal toast.
Lunch: 1 can of tuna with beetroot; 1 low-fat yoghurt.
Lunch: Smoothie — blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water; 30g brazil nuts.
Lunch: 1 apple; chicken salad sandwich on wholemeal bread.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Snack 2: Mixed nuts, raisins and cranberries.
Snack 2: Mixed nuts and fruit bar.
Snack 2: 150g raw carrots and hummus.
Snack 2: Smoothie — blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.
Snack 2: 1 banana.
Snack 2: 100g low-fat cottage cheese and pineapple.
Snack 2: Smoothie — blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil; 70g brown rice.
Dinner: 100g chicken, bacon and avocado salad.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Dinner: Tuna niçoise salad (100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes).
Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice.
Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.
Dinner: 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato.
Snack 3: 250ml skimmed milk.
Snack 3: 1 apple with 2tbsp natural peanut butter.
Snack 3: 100g low-fat cottage cheese and pineapple.
Snack 3: 250ml skimmed milk.
Snack 3: 100g cottage cheese; grapes.
Snack 3: 200ml skimmed milk.
Snack 3: 1 apple with 2tbsp natural peanut butter.
Extra Facts and Tips
- Drink at least 2–3 liters of water per day it helps to keep you feeling full
- Eat less starchy carbs like bread, pasta, rice it will be directly stored as fat
- Eat at least 5 servings of vegetables per day
- Don’t rely on fat burners, they will not counter the effects of a bad eating habit
- Limit sugar intake as much as possible
Don’t torture yourself, if you are hungry eat a fruit this will prevent a complete collapse of your new healthy eating habit.
I hope this will help you making good decisions on what to eat to lose weight and get lean, I wish you the best in your new journey and hope you reach the results you have been dreaming about.
