The Lean Muscle Meal Plan is designed to help you gain lean muscle mass with minimal to no body fat. Pursuing both of those goals can be a little tricky, and of course both cardio exercise and strength training will play an important role in your overall goal. But the reward is great: a ripped and lean physique.
Lean Muscle Building Meals
The below lean muscle meal plan is an example of one day, which you can build on and create your own. You’ll be eating six smaller meals throughout the day, giving your body a constant supply of key nutrients.
Lean Muscle Meal 1
› 2 whole eggs and 4 egg whites
› 1-2 servings of oatmeal
Lean Muscle Meal 2
› 1.5 scoops of whey protein
› 8 ounces of milk* or water
› 1 banana
Lean Muscle Meal 3
› 6-8 ounces of steak
› 2 red potatoes
› 1 cup of fruit or veggies
Lean Muscle Meal 4
› 6-8 ounces of lean turkey
› 1 serving of brown rice
› 1 cup of fruit or veggies
Lean Muscle Meal 5
› 6-8 ounces of fish or chicken
› 1 sweet potato
Lean Muscle Meal 6
› 1.5 scoops of whey protein with flax or 2 scoops of casein protein
› 8 ounces of milk*
* Milk works for some while others it doesn’t. Some are lactose intolerant. It’s also been said that milk thickens the skin. So milk is optional. Also some may prefer skim milk, which I’m personally not a fan of.
Get Ripped with the Right Foods
My Lean Muscle Meal Plan can be anywhere from 2800-3400 calories. The portions of each meal can be modified depending on your current fitness level and what your ultimate goals are. You can mix and match the meals, or substitute some of the foods within the meals.
Also, you can cater the above nutrition plan so that your protein shakes are around your workout times. I personally like to have a shake post workout as that’s the best time for fast-digesting protein and simple carbs.
Though calorie intake is important in this nutrition plan for lean muscle, the types of calories are probably more important. The Lean Muscle Meal Plan is designed to boost your body’s metabolism throughout the day and give you the energy you need for your workouts. You can’t do that with unhealthy foods.
A Common Sense Diet
Building lean and defined muscle requires more attention to detail to your nutrition than diets that are catered towards gaining sheer size and mass. You have to carefully watch your calorie intake yet also ensure you get an adequate amount of food throughout the day. Since you train hard, your body requires more high quality foods and nutrients than the average person to recover and grow.
Though this lean muscle meal plan is somewhat strict, you should never feel hungry on this diet. You’ll be eating several times throughout the day. This helps keep your metabolism up and running as you’ll be providing your body with a constant supply of protein and healthy nutrients.
You’re not necessarily restricting your calorie intake that much either. It’s a happy medium. This makes it a solid meal plan for maintaining or preserving muscle as well. I like to call this a common sense diet.
Foods for Recovery and Lean Muscle
Recovery and lean muscle growth is what the lean muscle meal plan is all about. The meals in this diet plan are loaded with essential vitamins and nutrients to help you do that. And I want to stress lean muscle, not sloppy gains.
I encourage you to take this lean muscle diet and use it as a template to create your own meal plan. As I stated earlier, you can substitute the foods to your liking. What I’ve written is just an example of one day’s worth of lean muscle meals.
Train (and eat) with Passion,