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Lean Diet Meal Plan Example: Breakfast Snacks (Anytime) - Eat All Snacks Daily

This document provides an example lean diet meal plan consisting of 4 meals and snacks per day. Breakfast options include eggs, oats or toast, and fruit. Snacks include hardboiled eggs, avocado, almonds or Greek yogurt, and fruit. Lunch includes a protein like chicken or fish, a carb like rice or sweet potato, and vegetables. Dinner omits carbs and includes a protein and non-starchy vegetables. The plan aims to provide balanced macronutrients with each meal and snack.

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Guillaume Vingtcent
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102 views

Lean Diet Meal Plan Example: Breakfast Snacks (Anytime) - Eat All Snacks Daily

This document provides an example lean diet meal plan consisting of 4 meals and snacks per day. Breakfast options include eggs, oats or toast, and fruit. Snacks include hardboiled eggs, avocado, almonds or Greek yogurt, and fruit. Lunch includes a protein like chicken or fish, a carb like rice or sweet potato, and vegetables. Dinner omits carbs and includes a protein and non-starchy vegetables. The plan aims to provide balanced macronutrients with each meal and snack.

Uploaded by

Guillaume Vingtcent
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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G-FITNESS

LEAN DIET MEAL PLAN EXAMPLE

4 meals total + snacks

Breakfast Snacks (anytime). Eat all snacks daily

ü 2 eggs (12g/protein, 10g/fat) ü 2 hardboiled eggs (12g/protein-10g/fat)


ü 1/2 cup oats (13g carbs) ü 1/2 Avocado (medium size) (appx. 13g/fat)
o -or-1 piece wheat toast (15g carbs) ü 1/3 cup Almonds (appx. 23g/fat, g/protein)
o -or-1/3 cup brown rice (appx. o You may also sub one of the above
13g/carbs) options for a Greek Yogurt
ü 1 apple (appx. 25g/carbs) -or- 1 cup similar (15g/protein,10g/fat)
fruit (20g/ carbs) ü 1 Apple (appx. 25g/carbs)-or- 1 cup similar
fruit (20g/ carbs)

Lunch: Combine one protein, one carb


and one veggie per meal.

Proteins: Dinner : No Carbs Combine one protein


ü Chicken Breast- 3.5oz (30g/protein) and one veggie
ü Ground Turkey- 5.5oz (30g/protein)
Proteins:
ü Lean Beef- 4oz (30g/protein-17g/fat)
ü Salmon- 5.5oz (30g/protein-19g/fat) ü Chicken Breast- 3.5oz (30g/protein)
ü White Fish- 4oz (30g/protein) ü Ground Turkey- 5.5oz (30g/protein)
ü Lean Beef- 4oz (30g/protein-17g/fat)
Carbs: ü Salmon- 5.5oz (30g/protein-19g/fat)
ü Brown Rice- 1/2 cup (appx. 25g/carbs) ü White Fish- 4oz (30g/protein)
ü Sweet Potato- 4oz (25g/carbs)
Veggies:
ü Quinoa- 1/2 cup (appx. 25g/carbs)
ü Whole Wheat Bread- 1.5 slices (appx. ü 1cup of whichever you choose (5 cups of
22g/carbs) spinach/kale for salad=1 cup veggies)
ü Whole Wheat Pasta- 2/3 cup (24g/carbs)

Veggies:
ü 1 cup of whichever you choose (5 cups of
spinach/kale for salad=1 cup veggies)

G-FITNESS 1

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