28 DAYS TO LEAN MEAL PLAN

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

DAY ONE
Meal 1
1/2 cup oatmeal (dry amount) made with water
1/2 cup strawberries
6 egg whites cooked with 1 yolk
Meal 2
1 cup green vegetables
8 oz. chicken breast
Meal 3
Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce
Meal 4
Protein shake made w/ 40 g whey protein
Meal 5
Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli
Daily Totals: 1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

DAY TWO
Meal 1
1 medium bagel with 2 tbsp. reduced-fat peanut butter
6 egg whites cooked with 1 yolk
Meal 2
1 cup brown long-grain rice (cooked amount)
1 cup green veggies
6 oz. chicken breast
Meal 3
1 cup green veggies
6 oz. lean steak
Meal 4
Protein shake made w/ 30-40 g whey protein
Meal 5
8 oz. red snapper or halibut
1 cup broccoli
Daily Totals: 1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

DAY THREE
Meal 1
1/2 cup oatmeal made with water
6 egg whites cooked with 1 yolk
1 piece fruit
Meal 2
1 cup green veggies
8 oz. chicken breast
Meal 3
1 cup green veggies
6 oz. lean steak
Large baked potato with skin (3-4" in diameter)
Meal 4
Low-carb, low-sugar protein bar
Meal 5
Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa
Daily Totals: 1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

DAY FOUR
Meal 1
1 cup whole-grain cereal
1 cup 1% milk
1 piece fruit
1 Tbsp. peanut butter
Meal 2
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
6 oz. chicken breast
Meal 3
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
6 oz. lean steak
Meal 4
Protein shake made w/ 30-40 g whey protein
Meal 5
16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
6-8 stalks asparagus
Daily Totals: 1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

DAY FIVE
Meal 1
1/2 cup oatmeal made with water
7 egg whites cooked with 1 yolk
1/2 cup strawberries
Meal 2
1 cup green veggies
8 oz. chicken breast
Meal 3
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
8 oz. sliced turkey
Meal 4
Protein shake made w/ 30-40 g whey protein and 1 cup berries
Meal 5
7 oz. lean steak
6-8 stalks asparagus
Daily Totals: 1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber