Example of a Great Meal Plan For Maximum Lean Muscle Gains
Inspired by our friends over at Muscle & Fitness this is an amazing template that isn't hard to replicate. Here's your shopping list to create this meal plan:
- Box of 24 eggs
- Oatmeal
- Pack of chicken breasts
- Bag of sweet potatoes
- Pack of brown rice
- Turkey breast fillets
- Low Fat Cheese
- Mixed Fruit
- Mixed Vegetables
TRAINING DAY MENU
Meal 1: 8 a.m. - Breakfast
5 egg whites
1¼ cups oatmeal (dry measure)
8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 40g protein, 93g carbs, 7g fat
Meal 2: 11 a.m. - Lunch
8 oz. chicken breast
1 small to medium sweet potato*
Meal Totals: 409 calories, 56g protein, 37g carbs, 3g fat
Meal 3: 1 p.m. - Snack 1
Whey protein shake (2 scoops)
Meal Totals: 450 calories, 48g protein, 58g carbs, 2g fat
Meal 4 (post-workout): 3 p.m. - Post-workout
8 oz. turkey breast
2-3 cups cooked pasta or brown rice*
1 whole-grain roll**
Meal Totals: 1,096 calories, 78g protein, 177g carbs, 4g fat
Meal 5: 6 p.m. - Dinner
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
1 piece fruit**
Meal Totals: 593 calories, 59g protein, 57g carbs, 13g fat
Meal 6: 9 p.m. - Supper
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40g protein, 2g carbs, 0g fat
Daily Totals: 3,387 calories, 339g protein, 424g carbs, 29g fat
* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
** Optional. If you start the plan and find you’re adding body fat, drop this menu item.
NON-TRAINING DAY MENU
Meal 1: 8 a.m. - Breakfast
10 egg whites
2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46g protein, 35g carbs, 2g fat
Meal 2: 11 a.m. - Lunch
8 oz. chicken breast
1 small to medium sweet potato
Meal Totals: 409 calories, 56g protein, 37g carbs, 3g fat
Meal 3: 1 p.m. - Snack
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40g protein, 2g carbs, 0g fat
Meal 4: 3 p.m. - Recovery Meal
8 oz. turkey breast
1 cup brown rice
2 cups mixed vegetables
Meal Totals: 734 calories, 75g protein, 70g carbs, 4g fat
Meal 5: 6 p.m. - Dinner
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
Meal Totals: 483 calories, 59g protein, 27g carbs, 13g fat
Meal 6: 9 p.m. - Supper
8 oz. chicken breast
Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55g protein, 10g carbs, 3g fat
Daily Totals: 2,442 calories, 331g protein, 181g carbs, 25g fat
Make sure to read our guide on building lean muscle to make the most this amazing meal plan. For more information on nutrition, read what John Citrone has to say about the importance of a strict diet about it.
