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

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

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 water6 egg whites cooked with 1 yolk1 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

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

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

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

Credit by : http://www.muscleandfitness.com/nutrition/meal-plans/28-days-lean-meal-plan?page=4