Lean meal plan

Daily
goals 2035
kCal 185g
protein 200g
carbs 55g
fat

days 1 106%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 2286 of 2035 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 240 of 185g

Carbs 210 of 200g

Fat 54 of 55g
- Breakfast
  
  Liquid Egg White
  6 3 tbsp - 114 kcal 30g protein 0g carbs 0g fat
  
  Oatmeal
  236 gram - 153 kcal 7g protein 28g carbs 2g fat
  
  Milk, whole, 3.25% milkfat, without..
  1 cup - 134 kcal 8g protein 12g carbs 8g fat
- Morning snack
  
  BSN Syntha-6..
  1 serving - 196 kcal 22g protein 15g carbs 6g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  cooked brown rice
  1 cup - 96 kcal 3g protein 23g carbs 1g fat
- Lunch
  
  Skinless Boneless Chicken Breast
  1 4 Oz - 104 kcal 24g protein 0g carbs 2g fat
  
  cooked brown rice
  1 cup - 96 kcal 3g protein 23g carbs 1g fat
  
  Beans, snap, green, raw
  1 cup 1/2" pieces - 28 kcal 2g protein 7g carbs 0g fat
- Afternoon snack
  
  BSN Syntha-6..
  1 serving - 196 kcal 22g protein 15g carbs 6g fat
  
  Fish, tuna, white, canned in water,..
  1 oz - 94 kcal 20g protein 0g carbs 3g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Apples, raw, with skin
  1 small (2-3/4" dia) - 77 kcal 0g protein 21g carbs 0g fat
- Dinner
  
  Beef, round, top round, steak, sepa..
  4 oz - 204 kcal 36g protein 0g carbs 7g fat
  
  Broccoli, cooked, boiled, drained, ..
  200 gram - 72 kcal 4g protein 14g carbs 0g fat
  
  Potatoes, white, flesh and skin, ra..
  1 small (1-3/4" to 2-1/4" dia.) - 59 kcal 2g protein 14g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
- Before bed
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat

Home › Meal Plan Search › Lean

Lean meal plan

Use this meal plan as base for your own.

Monday 2286 of 2035 kcal

Liquid Egg White

Oatmeal

Milk, whole, 3.25% milkfat, without..

BSN Syntha-6..

Bananas, raw

cooked brown rice

Skinless Boneless Chicken Breast

cooked brown rice

Beans, snap, green, raw

BSN Syntha-6..

Fish, tuna, white, canned in water,..

Peanut butter, smooth style, withou..

Apples, raw, with skin

Beef, round, top round, steak, sepa..

Broccoli, cooked, boiled, drained, ..

Potatoes, white, flesh and skin, ra..

Gold Standard 100% Whey Protein Pow..

Gold Standard 100% Casein, blueberr..