Whatever your weight, we've got the meal plans to help you torch flab and build muscle
Torch flab and build muscle by following this nutrient-packed eating approach.
Your Sample Meal Plan
You've read the 8 Principles of the Lean Muscle Diet, and you've got the basics on how to build the body you want by living like you already have it. But you want some specifics. Sure, "eat more food" and "eat better food" make sense intheory. But how does that work in execution?
Let's take a closer look at some sample meal plans, based on three different body weights and weight-loss goals.
Skinny-Fat Stan
Torch flab and build muscle by following this nutrient-packed eating approach.
Current Weight
160 lb
160 lb
Target Weight
160 lb
160 lb
Training Status
Beginner
Beginner
Training Hours/Wk
4 (3 Strength, 1 Cardio)
4 (3 Strength, 1 Cardio)
Intensity Of Effort
Moderate (12)
Moderate (12)
Goal
Simultaneous Fat Loss And Muscle Gain
Simultaneous Fat Loss And Muscle Gain
Total Daily Calories
2,560 (160 × [4 + 12])
2,560 (160 × [4 + 12])
25% protein
640 calories (160 grams× 4)
640 calories (160 grams× 4)
34% fat
864 calories (96 grams× 9)
864 calories (96 grams× 9)
41% carbs
1,056 calories (264 grams× 4)
1,056 calories (264 grams× 4)
Your Sample Meal Plan
Breakfast
3 eggs scrambled with a handful of vegetables, 1 large banana
3 eggs scrambled with a handful of vegetables, 1 large banana
Lunch
4 oz chicken breast on a kaiser roll, 1 large handful of radishes
4 oz chicken breast on a kaiser roll, 1 large handful of radishes
Dinner
6 oz tuna steak, 2 medium potatoes (6 to 7 oz each), sauteed swiss chard
6 oz tuna steak, 2 medium potatoes (6 to 7 oz each), sauteed swiss chard
Snacks
1 scoop protein powder mixed with 1 1/2 cups plain yogurt, 1/3 cup nuts, 1 apple.
1 scoop protein powder mixed with 1 1/2 cups plain yogurt, 1/3 cup nuts, 1 apple.
Deskbound Dan
To cut your gut for good, include more fat in your diet.
Current Weight
240 lb
240 lb
Target Weight
216 lb
216 lb
Training Status
Intermediate
Intermediate
Training Hours/Wk
2 (2 Strength, 0 Cardio)
2 (2 Strength, 0 Cardio)
Intensity Of Effort
Moderate (10)
Moderate (10)
Goal
Weight Loss
Weight Loss
Total Daily Calories
2,592 (216 × [2+10])
2,592 (216 × [2+10])
33% protein
864 calories (216 grams × 4)
864 calories (216 grams × 4)
45% fat
1,170 calories (130 grams × 9)
1,170 calories (130 grams × 9)
22% carbs
558 calories (139 grams × 4)
558 calories (139 grams × 4)
Your Sample Meal Plan
Breakfast
1 scoop protein powder mixed with 2 tbsp peanut butter, 1 1/2 cups berries (+ liquid)
1 scoop protein powder mixed with 2 tbsp peanut butter, 1 1/2 cups berries (+ liquid)
Lunch
6 oz baked black cod, 2 cups brown rice, 1 to 2 cups steamed green beans
6 oz baked black cod, 2 cups brown rice, 1 to 2 cups steamed green beans
Dinner
12 oz grass-fed steak, 1 small potato (3 oz), 1 to 2 cups steamed broccoli
12 oz grass-fed steak, 1 small potato (3 oz), 1 to 2 cups steamed broccoli
Snacks
3/4 cup yogurt with 1 1/2 scoops protein powder, 2/3 cup nuts, 1 peach.
3/4 cup yogurt with 1 1/2 scoops protein powder, 2/3 cup nuts, 1 peach.
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