Sample Day "Get Lean" Meal Plan

[BigD]

Meal #1: 8:00 AM
Omelet (4 egg whites with 1 yolk. Mozzarella cheese and any vegetables you like).
1/2 cup Oatmeal (plain)

Meal #2: 11:00 AM
Meal Replacement Powder (high protein)
Apple

Meal #3: 2:00 PM
8 oz low-fat Cottage Cheese (no sugar variety)
1 cup fresh fruit

Meal #4: 5:00 PM
Meal Replacement Powder (high protein)

Meal #5: 8:00 PM
6 oz Chicken Breast
1/2 cup Brown Rice
steamed veggies

Meal #6: 10:30 PM
Meal Replacement Powder (high protein)

Beverages:
Water: you want to drink about ½-1 gallon each day.
Coffee or Tea: try to keep it to no more than 3 cups.
Juice: eliminate.
Soda: eliminate all soda, even diet, if possible

[alevok]

good post, bump

[Keightly]

why do u say try to eliminate even diet soda? j/w

[xenithon]

Meal #1: 8:00 AM
Omelet (4 egg whites with 1 yolk. Mozzarella cheese and any vegetables you like).
1/2 cup Oatmeal (plain)
Add more whites - make it about 6-8 whites, 1 yolk. Eliminate the cheese. Make sure its fibrous vegetables

Meal #2: 11:00 AM
Meal Replacement Powder (high protein)
Apple
I would add a real food meal - much better for getting lean. Have something like chicken breast with rice or yam, a good protein and good clean carb, minimize fat levels here. Try minimize fruits too.


Meal #3: 2:00 PM
8 oz low-fat Cottage Cheese (no sugar variety)
1 cup fresh fruit
Try get the same nutrient profile as meal #2 - keep the cottage for night time


Meal #4: 5:00 PM
Once again - if you can, get a real food meal when leaning out. I would have the brown rice from meal #5 here, since its getting later in the day and you want to start minimizing carbs later

Meal #5: 8:00 PM
6 oz Chicken Breast
1/2 cup Brown Rice
steamed veggies
Remove the rice. Have some more fibrous veggies and add some healthy fats, like flax oil, olive oil, nuts etc. Perhaps have a salad with helathy fat dressing.

Meal #6: 10:30 PM
Meal Replacement Powder (high protein)
Don't have an MRP, have a pure protein-only shake - don't want the carbs, especially the ones in MRP's. Add some flax oil to your shake to get some healthy fats and to slow down the protein. If you can, get a protein blend so it digests slower. If you can't then swig down a bowl of f/f cottage cheese - the casein in it is great for night time.

Beverages:
Water: you want to drink about ½-1 gallon each day.
Coffee or Tea: try to keep it to no more than 3 cups.
Juice: eliminate.
Soda: eliminate all soda, even diet, if possible
B]A diet soda once in a while won't hurt you Tea is great. Coffee is okay but make sure you use skim milk with sweetener (no cream and sugar ). [/B]

Hope this helps!

[beenie]

I would be soooo hungry on the diet you describe.

[Luke530]

unless you weigh 125lbs, you are not eating NEARLY enough...