Get Lean Plan


0 Comments | Last Update: February 19, 2015

The Get-Lean Meal Plan

Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat

Handy Food

To accelerate your weight loss, limit starchy carbs to the period directly after physical training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You’ll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (a trick for torching fat but not muscle).

 

Meal Structure:

  • Meal 1: Few carbs, if any
  • Meal 2: Few carbs, if any
  • Meal 3: Few carbs, if any
  • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
  • Meal 5: Contains starchy carbs

 

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Meal 1:

Spinach Omelet
  • Omega-3 Eggs Omega-3 Eggs

    3 eggs

  • Pepper Jack Cheese Pepper Jack Cheese

    1 slice

Alternate Options: 1 slice cheddar, 1 slice provolone, 1 slice Swiss, or 1/4 cup crumbled Feta
  • Baby Spinach Baby Spinach

    1 cup

Alternate Options: 1 cup broccoli florets, 1 cup sliced shiitake mushrooms, 1/2 sliced red bell pepper, or 1/2 diced small onion
  • Peach Peach

    1 small peach

Alternate Options: 3/4 cup fresh raspberries, 1/2 Asian pear, 1 tangerine, or 10 strawberries

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Meal 2:

Chocolate Nut Shake
  • Chocolate Protein Powder Chocolate Protein Powder

    1 scoop

  • Unsweetened Chocolate Almond Milk Unsweetened Chocolate Almond Milk

    2 cups

  • Natural Peanut Butter Natural Peanut Butter

    2 tablespoons

  • Chia Seeds Chia Seeds

    1 tablepsoons

  • Ice Cubes Ice Cubes

    2-3 cubes

Meal 2 Alternative: Strawberry Cream Smoothie
  • Vanilla Protein Powder Vanilla Protein Powder

    1 scoop

  • Flaxseed Oil Flaxseed Oil

    1 tablespoon

  • Strawberries Strawberries

    6 strawberries

  • Full-Fat Plain Yogurt Full-Fat Plain Yogurt

    3/4 cup

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Meal 3

Grilled Steak With Avocado-Tomato Salad
  • Top Round Steak Top Round Steak

    4 ounces

Alternate Options: 2 boneless, skinless chicken thighs; 4 oz dark turkey meat; 4 oz catfish; or 4 oz tri-tip beef
  • Cubed Avocado Cubed Avocado

    1/2 avocado

  • Cubed Tomato Cubed Tomato

    1 tomato

  • Diced Red Onion Diced Red Onion

    1/4 onion

 

Alternate Salad Option 1

 

 

  • Broccoli Slaw Mix Broccoli Slaw Mix

    3 cups

  • Coleslaw Dressing Coleslaw Dressing

    2 tablespoons

 

Alternate Salad Option 2

 

 

  • Roasted Edamame Roasted Edamame

    1/2 cup

  • Diced Sun Dried Tomatoes Diced Sun Dried Tomatoes

    2 tablespoons

  • Extra-Virgin Olive Oil Extra-Virgin Olive Oil

    2 teaspoons

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Meal 4

Post-Workout Nutrition
  • Recovery Shake Recovery Shake

    Should contain 50 grams carbs and 25 grams protein

 ————————————————————————————————————————-

Meal 5

Flax Pasta With Hearty Sauce
  • Cubed Boneless, Skinless Chicken Breast Cubed Boneless, Skinless Chicken
    Breast

    3 ounces

Alternate Options: 3 oz 95% lean ground beef, 3 oz yellowfin tuna, 5 oz clams, or 3 oz clod roast
  • Whole-Wheat Flax Penne Pasta Whole-Wheat Flax Penne Pasta

    1 ounce

  • Sliced Mushrooms Sliced Mushrooms

    1 cup

Alternate Options: 3 stalks asparagus, 1 cup chopped baby spinach, 3 baby zucchini, or 1 diced plum tomato
  • Broccoli Florets Broccoli Florets

    2 cups

Options: 2 cups cubed eggplant, 1 diced yellow pepper or summer squash, or 1 diced carrot + 1 diced stalk of celery
  • Marinara Sauce Marinara Sauce

    1/2 cup

  • Extra-Virgin Olive Oil Extra-Virgin Olive Oil

    1 tablespoon

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