Meal Plans

meal plans For starters, I don’t use the word diet that often. Diet usually means restricting calories. That’s great if you want to lose weight but not if you want to build muscle.

There’s much more to it than merely restricting your calorie intake when you’re going for lean muscle mass, training for strength, or wanting to cut up. You still need enough of the right types of foods and nutrients when you’re training hardcore.

So we’re not jumping on any trendy diets here. Rather, we’re building a solid nutrition plan. Below you’ll find several nutrition plans catered to specific goals. You’ll find meal plans geared towards gaining muscle mass, nutrition plans for gaining lean muscle, plans for cutting, meal plans for gaining strength, and other various nutrition plans to help you get stronger and healthier.

meal plans

Purpose-Based Meal Plans

Instant Knockout Meal Plan – This is a meal plan designed to be used with the Instant Knockout fat burner. It’s 6 balanced meals to help you get cut and shredded.

Testosterone Boosting Meal Plan – It’s all about building more lean muscle and cutting the fat. This testosterone boosting meal plan is designed to do just that. The foods in this diet help keep your body performing at optimal levels and will give you the nutrients you need to recover and grow more muscle.

Lean Muscle Meal Plan – The Lean Muscle Meal Plan is designed to help you gain lean muscle mass with minimal to no body fat. This plan is strict on the types of foods you eat to get lean and maintain lean muscle.

Low Carb Meal Plan – This low carb diet plan doesn’t mean ‘no carbs’ and don’t confuse it with the Atkins Diet. It’s meant for a short period of time to lose weight or if you’re training for a physique or bodybuilding competition. It uses minimal carbs and the attention is focused on the timing of carbohydrates.

Strength Training Meal Plan – The Strength Training Meal Plan is a simple nutrition plan designed to help you get stronger. This meal plan is more for powerlifters and those focused on gaining strength and not so much concerned with aesthetics.

Cutting Meal Plan – The Cutting Meal Plan is designed to help you to get down to a low percentage of body fat while still preserving muscle. This nutrition plan is similar to what a bodybuilder may do for pre-contest.

Muscle Mass Meal Plan – The Mass Attack Meal Plan is designed to pack on quality muscle mass. This doesn’t mean pizza and ice cream everyday but it’s not as strict of calorie intake and food choices.

meal plans

Calorie Specific Meal Plans

1200 Calorie Meal Plan – Diet plan designed for extreme weight loss. Although you should gradually cut calories, the 1200 calorie meal plan will help you lose weight fast.

1600 Calorie Meal Plan – Diet plan geared towards weight loss and reducing body fat.

2000 Calorie Meal Plan – Diet plan designed for health conscience individuals wanting a good balance of lean muscle and fat loss.

2500 Calorie Meal Plan – Meal plan designed to build lean muscle while boosting metabolism to cut fat.

3000 Calorie Meal Plan – Meal plan catered towards those looking to pack on muscle mass without gaining body fat.

3500 Calorie Meal Plan – Meal plan designed for those that want to pack on quality muscle mass.

4000 Calorie Meal Plan – Meal plan geared towards those wanting to gain muscle mass.

5000 Calorie Meal Plan – High calorie meal plan designed for powerlifters or those on a mass gaining cycle.

Keep in mind that the actual portion sizes of each meal may vary depending on your current size and condition. These meal plans below are just examples and you can modify them to your own goals and nutrition needs. Whether you want to gain mass or lose body fat, the ultimate goal is to build lean muscle.

Premium Diet Plan Reviews

2 Week Diet Review – Science-based, straight forward diet plan designed to help you rapidly lose fat. The different between fat loss and weight loss is explained.

3 Week Diet Review – This is an extensive yet simple to follow diet plan that anyone can use. It’s based on the science of how nutrients effect the body. The focus is on quality calories.

1000 Paleo Recipes – Literally 1000 Paleo diet recipes. This cookbook is filled with foods that boost metabolism, boost your immune system, and grant overall health.

Anabolic Cooking – Muscle building fat burning recipes and meal plans created by Dave Ruel, the ‘The Muscle Chef.’

200 muscle building recipes

Recipes and Nutrition Tips

Protein Shake Recipes – Several recipes for making muscle building and healthy protein shakes.

Whole Food Recipes – Several recipes for muscle building and fat burning meals.

Meal Planning Chart – Free meal planning chart to help you organize and plan your meals.

Fitness Articles – Fitness articles related to working out and nutrition.

Nutri Ninja Auto IQ Blender – My write-up of my favorite blender for protein shake recipes and smoothie recipes.

If you don’t have a solid nutrition plan in place then you’re more than likely not going to get the most out of your gym efforts. The bottom line is that your muscles need nutrients to rebuild and grow; they need food. More importantly, your muscles need the right types of foods. Your personal goals are also important as to what type of nutrition plan you need.

Train (and eat) with Passion,


recipes for lean muscle mass