Sample Leaning Out Meals

Below are a few samples of clean eating plans.  These are very strict but really help you lean out. You will notice that these sample meals do not include much fruit if any.  The reason for this is that fruit is sugar, and if you are planning and leaning out, cutting sugar is critical.  This is not a diet I would follow for an extended period of time, but to really lean out for an occasion! 

Sample 1 :

• Meal 1: Egg
•  Whites, Omelets with Vegetables & Oats
• Meal 2: Chicken Breasts, Salad & Brown Rice or Quinoa
• Meal 3: Turkey Breast with Kale & Spinach
• Meal 4: Chicken Breast, Sweet Potato & Green Beans
• Meal 5: 1 Scoop of Whey Protein & an Apple
• Meal 6: Salmon with Asparagus or Grilled Vegetables

Sample 2:

• Meal 1: 1 cup Egg Whites, ½ cup of Oats, Almonds
• Meal 2: 1 cup of No Fat Greek Yogurt, 1 slice of Ezekiel Toast & 1 tbsp. of Almond Butter
• Meal 3: 5 oz. Chicken, 4 oz. Sweet Potato
• Meal 4: 1 scoop Whey Protein, 3.5 oz. Banana
• Meal 5: 5 oz. Lean Steak, 1 cup of Steamed Veggies
• Meal 6: 1 cup of Egg Whites, ¼ Avocado

Sample 3:

• Meal 1: Egg Whites, Oatmeal and Blueberries
• Meal 2: Chicken Breast, Broccoli and Sweet Potato
• Meal 3: Tilapia, Brown Rice, Strawberries, Asparagus and Almonds
• Meal 4: Yams, Green Beans and Lean Turkey
• Meal 5: Chicken, Spinach and a Salad

Sample 4 : 

• Meal 1: 4 Egg Whites scrambled, 1/2 cup of Oatsl topped with Cinnamon
• Meal 2: 4 oz. Ground Turkey, 1 tbsp. Unsweetened Apple Butter and 1 Zucchini Sautéed
• Meal 3: 6 oz. Grilled Chicken Lettuce Wraps dipped in Trader Joe’s Eggplant Hummus
• Meal 4: Chicken Lettuce Wraps and Hummus
• Meal 5: 6 oz. Ground Turkey, 1/2 c Salsa, Shredded Lettuce and Mixed Bell Peppers topped with Mustard and Chili Powder
• Meal 6: Steamed Veggies, Shredded Chicken Breast, Garlic mixed together in a large bowl

Sample 5 :

• Meal 1: Protein Pancakes – Egg Whites, Oatmeal, Vanilla and Cinnamon
• Meal 2: 4 oz Chicken/Tilapia, 3 oz Green Vegetables, 2 oz Sweet Potato and ½ an Avocado
• Meal 3: 4 oz Chicken/Lean Beef, 3 oz Cucumber and 2 oz Brown Rice
• Meal 4: Protein Shake (Post workout)
• Meal 5: 4 oz Tilapia/Chicken and 3 oz Asparagus/Zucchini
• Meal 6: Protein Shake or Egg White Spinach Omelette