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Example of a Great Meal Plan For Maximum Lean Muscle Gains

Inspired by our friends over at Muscle & Fitness this is an amazing template that isn't hard to replicate. Here's your shopping list to create this meal plan:

  • Box of 24 eggs
  • Oatmeal
  • Pack of chicken breasts
  • Bag of sweet potatoes
  • Pack of brown rice
  • Turkey breast fillets
  • Low Fat Cheese
  • Mixed Fruit
  • Mixed Vegetables

TRAINING DAY MENU

Meal 1: 8 a.m. - Breakfast

5 egg whites

1¼ cups oatmeal (dry measure)

8 oz. orange juice or 1 cup mixed fruit

Meal Totals: 669 calories, 40g protein, 93g carbs, 7g fat

Meal 2: 11 a.m. - Lunch

8 oz. chicken breast

1 small to medium sweet potato*

Meal Totals: 409 calories, 56g protein, 37g carbs, 3g fat

Meal 3: 1 p.m. - Snack 1

Whey protein shake (2 scoops)

Meal Totals: 450 calories, 48g protein, 58g carbs, 2g fat

Meal 4 (post-workout): 3 p.m. - Post-workout

8 oz. turkey breast

2-3 cups cooked pasta or brown rice*

1 whole-grain roll**

Meal Totals: 1,096 calories, 78g protein, 177g carbs, 4g fat

Meal 5: 6 p.m. - Dinner

8 oz. ground beef (95% lean)

1 slice low-fat cheese

2 slices whole-grain bread

1 piece fruit**

Meal Totals: 593 calories, 59g protein, 57g carbs, 13g fat

Meal 6: 9 p.m. - Supper

Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40g protein, 2g carbs, 0g fat

Daily Totals: 3,387 calories, 339g protein, 424g carbs, 29g fat

* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
** Optional. If you start the plan and find you’re adding body fat, drop this menu item.

NON-TRAINING DAY MENU

Meal 1: 8 a.m. - Breakfast

10 egg whites

2 slices whole-grain toast w/ low-sugar jam

Meal Totals: 344 calories, 46g protein, 35g carbs, 2g fat

Meal 2: 11 a.m. - Lunch

8 oz. chicken breast

1 small to medium sweet potato

Meal Totals: 409 calories, 56g protein, 37g carbs, 3g fat

Meal 3: 1 p.m. - Snack

Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40g protein, 2g carbs, 0g fat

Meal 4: 3 p.m. - Recovery Meal

8 oz. turkey breast

1 cup brown rice

2 cups mixed vegetables

Meal Totals: 734 calories, 75g protein, 70g carbs, 4g fat

Meal 5: 6 p.m. - Dinner

8 oz. ground beef (95% lean)

1 slice low-fat cheese

2 slices whole-grain bread

Meal Totals: 483 calories, 59g protein, 27g carbs, 13g fat

Meal 6: 9 p.m. - Supper

8 oz. chicken breast

Medium green salad w/ fat-free dressing

Meal Totals: 302 calories, 55g protein, 10g carbs, 3g fat

Daily Totals: 2,442 calories, 331g protein, 181g carbs, 25g fat

Make sure to read our guide on building lean muscle to make the most this amazing meal plan. For more information on nutrition, read what John Citrone has to say about the importance of a strict diet  about it.

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