Stay fueled and feel satisfied with our mix and-match meal plan
YOU CHOOSE: MIX AND MATCH YOUR MEALS FROM A WIDE VARIETY OF FOODS TO KEEP YOUR FAT-LOSS RESULTS ON TRACK.
DON’T SABOTAGE ALL YOUR HARD WORK IN THE GYM: If you want to lean out and still feel great, your diet is crucial to success. After all, if you don’t have the right levels of essential nutrients, it will be tough to build lean muscle while losing fat. That doesn’t mean starving yourself, either—eating too little puts your metabolism into slow-mo as your body holds on to every calorie it can. These meals will fuel all your workouts during the eight weeks while helping you cut body fat. Feel free to mix and match your menu as you see fit. The meals follow a 40-30-30 formula of carbs-protein-fat. Take in a little more calories on active days, and drop some when you’re recovering to keep your metabolism from slowing down.
3 DIET RULES
FOR OPTIMAL RESULTS
1 Eat often. Try to space your meals so you don’t go more than about three hours without eating. Doing so will ensure that your sugar levels stay steady and your metabolism is consistently fueled, avoiding dips and hunger pangs. A typical day might include a breakfast, midmorning snack, lunch, mid afternoon snack, dinner, and then an after-dinner snack or dessert. At night, focus more on proteins, such as eggs and chicken, healthy fats like avocado, and vegetables and less on carbs.
2 Drink up. In addition to regular meals, make sure you’re adequately hydrated. Aim for at least two liters of water daily, in addition to other drinks you may have, like herbal tea or coffee. Space out your intake so you’re constantly sipping throughout the day.
3 Refuel promptly. Try to have a good meal within 20 minutes of your workout. This will help speed your recovery and give you an energy boost so you don’t feel like you’re dragging. Look for a combination of a whey-protein isolate, some fruit, and a good complex carb: Your muscles will soak up the whey quickly coupled with the simple carbs in fruit; the complex carbs will digest more slowly, which will help keep you from getting hungry again too quickly.
1. Breakfast
M E A L 1 :
½ cup oats; 1 whole egg plus ¾ cup egg whites; ½ cup berries
Calories: 351, Fat: 7.5g,
Carbs: 36.5g, Protein: 31.5g
M E A L 2 :
2 whole-grain waffles; 4–5 hard-boiled egg whites; 1 tbsp natural nut butter; ½ cup fruit
Calories: 376, Fat: 9g,
Carbs: 41g, Protein: 28g
MEAL 3:
2 slices whole-grain bread; ½ cup no-salt cottage cheese; ½ avocado; ½ cup cantaloupe
Calories: 420, Fat: 7g,
Carbs: 38g, Protein: 26g
MEAL 4:
8 oz nonfat plain Greek yogurt; ½ cup fruit; ⅛ cup walnuts
Calories: 245, Fat: 10g,
Carbs: 20g, Protein: 20g
M E A L 5:
Omelet with 1 egg plus 4 egg whites, bell pepper, tomato, spinach, onion, ¼ cup low-fat cheese; 1 slice whole-grain toast
Calories: 380, Fat: 13g,
Carbs: 23g, Protein: 35g
MEAL 6:
½ cup oats, 1 scoop vanilla whey protein, ⅛ cup crushed walnuts, ½ cup berries, all mixed with hot water
Calories: 401, Fat: 15g, Carbs:
40g, Protein: 35g
MEAL 7:
1 whole egg plus 3–4 egg whites scrambled, ¼ cup low-fat cheese, spinach, and tomato in 1 low-carb tortilla; topped with ¼ cup salsa
Calories: 425, Fat: 15g,
Carbs: 25g, Protein: 35g
MEAL 8:
1 sprouted-grain English muffin; 1 fried egg; 1 piece ham; ¼ cup low-fat cheese; ½ cup fruit
Calories: 390, Fat: 7g,
Carbs: 35g, Protein: 25g
MEAL 9:
½ cup quick-oats oatmeal mixed with water; 8 oz nonfat plain Greek yogurt; ½ cup berries Calories: 291, Fat: 2.5g,
Calories: 291, Fat: 2.5g,
Carbs: 43g, Protein: 25g
MEAL 10:
1 cup whole-grain cereal; ½ cup 1% milk; ½ cup berries
Calories: 300, Fat: 5g,
Carbs: 45g, Protein: 10g
2. Lunch
M E A L 1:
4 oz lean ground turkey over mixed greens; ½ small avocado; 2 slices lean turkey bacon; 15 baked tortilla chips; low-sodium salsa
Calories: 394, Fat: 11g,
Carbs: 25g, Protein: 34g
M E A L 2:
3 oz sliced turkey breast in low-carb wrap; 1 tbsp Dijon mustard plus lettuce, tomato, 2 tbsp avocado
Calories: 365, Fat: 10g,
Carbs: 25g, Protein: 26g
MEAL 3:
4 oz tuna in water; 1 tbsp Dijon mustard on 1 slice sprouted bread; salad of lettuce, 4 grape tomatoes, ½ small bell pepper, ⅛ cup walnuts, ¼ cup dried cranberries
Calories: 435, Fat: 11g,
Carbs: 50g, Protein: 33g
MEAL 4:
3 oz smoked turkey breast on 2 slices whole-grain bread; 1 tbsp low-fat mayo; lettuce; ¼ cup low-fat cheese; 12 baked tortilla chips
Calories: 450, Fat: 12g,
Carbs: 25g, Protein: 22g
M E A L 5:
4 oz chicken breast over mixed salad greens; balsamic vinegar; 2 tbsp sliced avocado; 1 slice sprouted bread
Calories: 324, Fat: 10g,
Carbs: 18g, Protein: 39g
MEAL 6:
4 oz lean turkey burger in whole-wheat pita with lettuce, tomato, mustard; 15 baked potato chips
Calories: 331, Fat: 7g,
Carbs: 35g, Protein: 30g
M E A L 7:
4 oz grilled salmon over large green salad with balsamic vinegar; 2 brown rice cakes; 1 tbsp grated cheese
Calories: 395, Fat: 9g,
Carbs: 40g, Protein: 26g
MEAL 8:
4 oz bison burger in whole-wheat pita with lettuce, tomato, mustard; 15 baked potato chips
Calories: 320, Fat: 7g,
Carbs: 35g, Protein: 28g
MEAL 9:
4 oz grilled salmon; kale sautéed with garlic, sea salt, olive oil; ½ cup brown rice
Calories: 328, Fat: 9g,
Carbs: 34g, Protein: 30g
MEAL 10:
3 oz lean grass-fed beef with ½ cup brown rice, served over bed of romaine lettuce, topped with ¼ cup low-fat cheese; flavored with optional onion, garlic, optional onion, garlic, spicy salsa
Calories: 375, Fat: 12g,
Carbs: 25g, Protein: 35g
3. Dinner
MEAL 1:
3 oz chicken breast; ½ cup marinara sauce; grated cheese to taste; served over 1 cup linguini; side salad
Calories: 412, Fat: 5g,
Carbs: 65g, Protein: 35g
MEAL 2 :
4 oz shrimp plus ¾ cup mixed vegetables stir-fried in 1 tbsp olive oil; ½ cup brown rice
Calories: 450, Fat: 17g,
Carbs: 35g, Protein: 33g
MEAL 3:
4 oz lean pork; ½ cup unsweetened apple sauce; 8 asparagus spears; 4 oz sweet potato
Calories: 350, Fat: 8g,
Carbs: 45g, Protein: 28g
MEAL 4:
4 oz chicken breast; ½ cubed avocado; ½ cup corn kernels; sliced red and green bell pepper; tossed with salsa and ¼ cup low-fat cheese
Calories: 454, Fat: 14g,
Carbs: 33g, Protein: 38g
MEAL 5:
4 oz grilled salmon; 2 cups steamed broccoli or asparagus; 5 oz baked red potatoes
Calories: 363, Fat: 7g,
Carbs: 32g, Protein: 26g
MEAL 6:
4 oz grass-fed flank steak; baby spinach sautéed with 1 tbsp of olive oil, sea salt, garlic, pepper to taste; 5 oz sweet potato
Calories: 400, Fat: 20g,
Carbs: 35g, Protein: 26g
MEAL 7:
2 oz cubed chicken; diced tomato; onion; green pepper; chilies; ¼ cup low-fat cheese; ½ cup black beans; 2 tbsp avocado; 3 tbsp low-sodium salsa, all in 1 whole-grain low-carb wrap
Calories: 495, Fat: 12g,
Carbs: 35g, Protein: 30g
MEAL 8:
4 oz 99% fat-free ground lean turkey, made into patties; 2 cups steamed broccoli; 1 small sweet potato with 2 tsp coconut oil
Calories: 380, Fat: 5g,
Carbs: 35g, Protein: 33g
MEAL 9:
Warm pasta salad made with 4 oz grilled flank steak served over mixed greens; balsamic vinegar; 1 tbsp Parmesan cheese; 1 cup whole-grain pasta
Calories: 362, Fat: 8g,
Carbs: 37g, Protein: 33g
MEAL 10:
Fajita with 2 oz chicken, ½ cup black beans, ½ cup rice, 2 cups sliced bell pepper and onions; sauté in skillet with nonstick spray and spices
Calories: 382, Fat: 3g,
Carbs: 55g, Protein: 32g
MEAL 11:
5 oz white fish (such as cod, haddock, or bass); ½ cup long-grain rice; brussels sprouts sautéed with 2 tsp coconut oil, sea salt, and garlic
Calories: 422, Fat: 16g,
Carbs: 37g, Protein: 33g
4. Snacks
ABOUT 150 CALORIES OR LESS
- 1 orange; 10 almonds; ½ cup nonfat yogurt
Calories: 131, Fat: 6g,
Carbs: 20g, Protein: 20g
- 1 small apple; ½ oz unsalted mixed nuts
Calories: 150, Fat: 9g,
Carbs: 20g, Protein: 4g
- Whey/casein shake blended with ice, 1 tbsp powdered peanut butter; add instant decaf coffee and/or cinnamon to taste
Calories: 150, Fat: 3.5g,
Carbs: 7g, Protein: 23g
- 1 small apple with 1 tbsp natural almond or peanut butter
Calories: 150, Fat: 9g,
Carbs: 20g, Protein: 4g
- 8 oz nonfat Greek yogurt with ½ cup melon
Calories: 154, Fat: 0g,
Carbs: 20g, Protein: 18g
- 1 scoop whey protein with 8 oz almond milk
Calories: 155, Fat: 7g,
Carbs: 5g, Protein: 25g
ABOUT 200 CALORIES OR LESS
- 1 medium apple plus 1 tbsp natural nut butter
Calories 167, Fat: 9g,
Carbs: 22.5g, Protein: 4g
- 1 medium apple with 1 oz low-fat cheddar cheese
Calories: 186, Fat: 10g,
Carbs: 19g, Protein: 7.5g
- ½ cup 1% no-salt cottage cheese; 10 almonds
Calories: 169, Fat: 7g,
Carbs: 6g, Protein: 19g
- 5 hard-boiled egg whites; 2 tbsp avocado; sliced celery; salt-free seasoning
Calories: 155, Fat: 6g,
Carbs: 4g, Protein: 20g
- 1 medium apple; 10 almonds; cup of herbal or decaf green tea
Calories: 167, Fat: 9g,
Carbs: 22.5g, Protein: 4g
- ½ cup fresh raspberries; 5 oz nonfat plain Greek yogurt; cinnamon; ¼ cup almond slivers
Calories: 210, Fat: 6g,
Carbs: 20g, Protein: 20g
- 3 oz grilled chicken; 2 tbsp avocado; sliced cucumber
Calories: 204, Fat: 8g,
Carbs: 7g, Protein: 25g
- ½ sprouted English muffin; ½ cup 1% no-salt cottage cheese; ½ cup pineapple
Calories: 210, Fat: 2g,
Carbs: 11g, Protein: 22g
- ½ grapefruit; 10 toasted almonds
Calories: 175, Fat: 6g,
Carbs: 29g, Protein: 4.5g
- 1 low-carb protein bar such as Quest Bar
Calories: 180, Fat: 7g,
Carbs: 22g, Protein: 21g
ABOUT 300 CALORIES OR LESS
- Smoothie made with 1 scoop vanilla whey protein, ½ cup berries, 8 oz almond milk
Calories: 230, Fat: 7g,
Carbs: 34g, Protein: 24g
- 1 cup whole-grain cereal; almond, soy, or 1% milk; ½ cup strawberries
Calories: 300, Fat: 5g,
Carbs: 55g, Protein: 10g
- Sprouted cinnamon raisin English muffin with low-fat cream cheese; ½ cup berries
Calories: 250, Fat: 6g,
Carbs: 42g, Protein: 10g
- Shake with 1 scoop whey protein mixed with water, 1 tbsp almond butter, ½ banana, all blended with ice
Calories: 295, Fat: 10g,
Carbs: 25g, Protein: 25g
- 12 brown rice crackers; sliced bell peppers; ¼ cup white-bean hummus
Calories: 264, Fat: 7g,
Carbs: 40g, Protein: 7g
- 1 sliced medium apple; 1 tbsp soy-nut butter or natural peanut butter
Calories: 242, Fat: 11g,
Carbs: 25g, Protein: 8g
- 6 oz nonfat plain Greek yogurt; ½ cup fruit; ⅛ cup chopped walnuts
Calories: 240, Fat: 10g,
Carbs: 20g, Protein: 20g
- 2 slices sprouted cinnamon-raisin bread; 1 tbsp almond butter; 1 tbsp natural strawberry jam
Calories: 310, Fat: 9g,
Carbs: 48g, Protein: 12g
