We’ve all gotten off track with our diet and suffered the consequences. Don’t beat yourself up over it. Instead take this opportunity to get back to healthy, clean eating that supports lean musclebuilding. Normally we would recommend weighing out your food to ensure the portions are correct, however for this starter meal plan we won’t take it to that extent. That might have been part of the reason you fell off track in the first place. Instead, focus on making the right food decisions and eating 5-6 small meals each and every day. In addition to what’s suggested here, allow yourself one weekly cheat meal for some psychological relief and to get your metabolism fired up.
THE CLEAN AND LEAN MUSCLEBUILDING MEAL PLAN
MEAL 1 – BREAKFAST |
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Oatmeal (plain) made with cinnamon and stevia |
Egg white omelet made with chicken and vegetables |
1 grapefruit |
MEAL 2 – SNACK |
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1 scoop Protein Powder |
1 cup skim milk or almond milk |
1 palm full of almonds |
MEAL 3 – LUNCH |
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1-2 grilled BBQ chicken breasts |
2 palm fulls of brown rice or quinoa |
1 serving of any green vegetable (ie. broccoli, green beans, asparagus) |
1 piece of fruit |
MEAL 4 – SNACK |
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1 cup greek-style yogurt or low-fat cottage cheese |
Mixed berries |
MEAL 5 – DINNER |
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1 lean steak grilled (ie. top sirloin) or baked salmon filet |
1 baked potato or sweet potato |
1 large salad with mixed raw veggies (ie. peppers, cucumbers) |
1 serving pineapple |
MEAL 6 – LATE NIGHT/BEFORE BED |
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1 lean steak grilled (ie. top sirloin) or baked salmon filet |
1 scoop Casein Protein or Protein Powder |
11 cup skim milk or almond milk |
1-2 plain rice cakes topped with natural peanut or almond butter |