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Lean Down Sample Meal Plan

One of the phrases I hear all the time is, “I don’t eat that bad.”  We tend to give ourselves a break and have varying ideas of what is “good” and what is “healthy.”

It’s hard to wrap our brain around new information when we’ve been doing things a certain way our whole lives.  For example, having a banana for breakfast seems very normal, good, and healthy.  However, it’s not a good breakfast if you’re trying to lose weight or lean down.

Start thinking of food as fuel to take you toward your goals.

If you want to lean down or lose weight, then you’ll want to focus on eating often and managing your grams of carbs versus grams of protein. (described here)

Here’s an example meal plan for leaning down:

Meal 1: Low carb tortilla, eggs

Meal 2: Raw almonds

Meal 3: Grilled chicken breast, green beans, sweet potato

Meal 4: Greek yogurt, blueberries

Meal 5: Grilled fish, broccoli

This plan includes all real food for those of you that don’t want to use protein shakes or bars. Personally, I have one shake a day in place of breakfast or a snack.  I didn’t include quantities because each person requires different quantities based on current weight.  You can take this plan an add it in MyFitnessPal to find the values that are right for you.  Remember: Twice as many grams of protein as carbs.

Let me know if you try this plan!

Remember, I’m not a doctor.  This post is intended as general information!


If you want customized help for your particular needs, then let’s work together!