The Lean Diet Plan

Breakfast Lunch Evening Meal Snacks
Poached eggs on wholemeal toast (2 eggs, 1 Toast)
300 kcal| Carbs 21g | Protein 17g | Fat 12g
Chicken Breast, Bajra kichadi 50 gm, yogurt Small Cup
300,  kcal| Carbs 50g | Protein 36Gm | Fat 8g
Steamed Fish and mixed vegetables and sweet potato mash (113g Fish, 160g Veg, 191g Sweet Potato)
346 kcal| Carbs 47g | Protein 30g | Fat 3g
Large handful of mixed nuts, raisins and sultanas
4 209 kcal| Carbs 14g | Protein 8g | Fat 13g
Carved Whey Smoothie (300ml skimmed milk, ½ a banana, ½ serving o)
382 kcal| Carbs 48g | Protein 40g | Fat 3g
Fish within a Raagi Porridge (100g Fish)
391 kcal| Carbs 37g | Protein 38g | Fat 11g
Chicken with Vegetables and oats
474 kcal| Carbs 35g | Protein 45g | Fat 15g
Cottage Cheese on bread Slice
162 kcal| Carbs 20g | Protein 16g | Fat 2g
Omelette with tomato and cottage cheese (2 eggs)
273 kcal| Carbs 4g | Protein 27g | Fat 16g
Tuna Salad and a Brown bread
315 kcal| Carbs 31g | Protein 44g | Fat 2g
Chicken Stir Fry (100g Chicken, 50g Rice)
370 kcal| Carbs 40g | Protein 29g | Fat 10g
Carved Whey Smoothie (300ml skimmed milk, ½ a banana, ½ serving o)
382 kcal| Carbs 48g | Protein 40g | Fat 3g
Fruit & Fibre cereal (40g) & High protein Yoghurt (160g)
313 kcal| Carbs 47g | Protein 15g | Fat 6g
Chicken Breast, Bajra kichadi 50 gm, yogurt Small Cup
300, kcal| Carbs 50g | Protein 36Gm | Fat 8g
Steamed Fish and mixed vegetables and sweet potato mash (113g Fish, 160g Veg, 150g Sweet Potato)
346 kcal| Carbs 47g | Protein 30g | Fat 3g
Carved Whey Smoothie (300ml skimmed milk, ½ a banana, ½ serving o)
382 kcal| Carbs 48g | Protein 40g | Fat 3g
Carved Whey Smoothie (300ml skimmed milk, ½ a banana, ½ serving o)
382 kcal| Carbs 48g | Protein 40g | Fat 3g
Fish within a Raagi Porridge (100g Fish)
391 kcal| Carbs 37g | Protein 38g | Fat 11g
Chicken with Vegetables and Oats
474 kcal| Carbs 35g | Protein 45g | Fat 15g
Cottage Cheese On toast 1
162 kcal| Carbs 20g | Protein 16g | Fat 2g

Make sure to Drink Caved Whey right after your workout to aid muscle growth and recovery as your body requires instantly digesting protein to repair and grow muscles. Drink 3 Ltrs Of water Through the Day !

Multivitamins and Minerals:

  1. Vit C 1000 Mg
  2. Carni~Q 1 capsule after Lunch
  3. Vit D3 and Calcium after dinner
  4. Multivitamin with Breakfast
  5. A fat burner with caffeine and greet tea , if you want to go aggressive early in the morning .

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