By Sean Nalewanyj www.BodyTransformationTruth.com | www.MyCustomMealPlan.com
ABOUT SEAN NALEWANYJ NALEWANYJ
Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has been researching and promoting science-based, no B.S muscle building and fat loss techniques online since 2005. Through the comprehensive free content on his Blog Blog,, YouTube Channel, Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Sean is also the creator of The of The Body Transformation Blueprint – a complete step-by-step online training, nutrition and supplementation system that teaches people how to achieve their ideal body in the fastest and most efficient way possible without hype or gimmicks of any kind. He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized program and ongoing support to suit their individual needs, as well as Custom Meal Plans for those seeking detailed assistance with their daily nutrition plans. In a fitness industry that has become completely overrun with fads, false information and outright scams, Sean’s advice remains as an honest, no nonsense resource to help
you reach your fitness goals the right way.
ABOUT SEAN NALEWANYJ NALEWANYJ
Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has been researching and promoting science-based, no B.S muscle building and fat loss techniques online since 2005. Through the comprehensive free content on his Blog Blog,, YouTube Channel, Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Sean is also the creator of The of The Body Transformation Blueprint – a complete step-by-step online training, nutrition and supplementation system that teaches people how to achieve their ideal body in the fastest and most efficient way possible without hype or gimmicks of any kind. He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized program and ongoing support to suit their individual needs, as well as Custom Meal Plans for those seeking detailed assistance with their daily nutrition plans. In a fitness industry that has become completely overrun with fads, false information and outright scams, Sean’s advice remains as an honest, no nonsense resource to help
you reach your fitness goals the right way.
MEAL PLAN INSTRUCTIONS - START HERE!
Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, stepby-step muscle building and fat loss meal plans. Proper nutrition is an often overlooked aspect of many people’s fitness programs, yet it’s easily just as, if not more important than what you do in the gym. Start employing the correct nutritional habits each day based on your specific goals, and the difference in your results will be like night and day. You’ll find 12 individual plans below ranging from as low as 1250 calories all the way up
to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a balanced combination of lean proteins, high quality carbohydrates and healthy fats.
Here’s the basic way to determine which specific meal plan you should follow… Step #1 - Determine your calorie maintenance level .
This is the number of calories that you require daily in order to maintain your current weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom end of the range if you have a fairly low daily activity level ( for example, example, you work a desk desk hig her job and aren’t very very active outside outside of the gym ), and use the top end if you have a higher daily activity level ( for example, example, you work a demanding demanding physical job and also play play sports ). throughout the week ). Step #2 - Increase or decrease your calorie maintenance maintenance level depending on your goal.
If your goal is to build muscle , then you need to create a calorie surplus by consuming
more calories than you burn. To do this, start off by adding 350 calories to your maintenance level. This will provide your body with the additional energy it needs to build new muscle with minimal gains in body fat. If your goal is to lose fat , then you need to create a calorie deficit by burning more
calories than you consume. To do this, start off by subtracting 500 calories from your maintenance level. This will create the necessary energy deficit within your body to stimulate ongoing fat loss with minimal losses of lean muscle.
Here are a few more important things you should know befor e getting started… 1) You can re-arrange the meals in any way that you’d like based on your personal
preference and schedule. If you want to change the order of things or combine certain meals/foods together, that’s totally fine. Your only goal is to consume everything listed in the plan in the stated quantities by the end of the day. 2) Most measurements are given in metric form because this is the most accurate way to
properly track a muscle building or fat burning diet. Measuring cups measure volume and not weight and can be quite inaccurate at times, so I’d suggest purchasing a basic food scale if you don’t already have one and using that for your meal plan.
3) If you want to substitute other food items in or out, I’d suggest using the nutrition
database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range of different food items. 4) If you find these pre-made plans helpful, I’d highly suggest also
checking out the Custom Meal Plan service that I offer over on my website. These custom plans are personally created from scratch by me to perfectly match your individual fitness goals, body type, lifestyle, food preferences, training schedule, macronutrient needs and more. This ensures that you see the fastest results possible by employing a nutritional approach that is precisely matched with your specific needs.
Click Here To Get Your Fully Personalized Meal Plan
WAIT! Do This Before You Go Any Further… To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain strength at your maximum potential, make sure to follow the 3 simple steps below before diving into the meal plans…
1) Subscribe To My YouTube Channel.
I post brand new high quality video lessons on my channel several days a week covering all kinds of valuable training, nutrition and supplementation topics that you won’t want to miss.
2) Bookmark My Official Website.
This site contains a ton of awesome muscle building and fat burning information and is updated frequently with new content. I can guarantee that it will be some of the highest quality and most beneficial material you'll find anywhere.
3) “Like” My Official Facebook Page…
This will keep you in the loop on all of my daily tips, updates and video lessons.
1250 CALORIE MEAL PLAN MEAL #1 T S A F K A E
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
1 slice whole grain toast
69
4
11
1
75g blueberries
44
0
11
0
TOTAL
251
16
22
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
50g banana
44
0
11
0
2 ice cubes
0
0
0
0
R B
MEAL #2
K C A N S
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
192
25
14
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia H C N U L
MEAL #4
100g plain low-fat yogurt
70
6
7
2
1 teaspoon honey
24
0
6
0
TOTAL
94
6
13
2
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
E
175g boiled sweet potato
132
2
31
0
NI
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1252
125
125
28
K C A N S
MEAL #5
R
D
N
DAILY TOTALS
1500 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
MEAL #3
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
295
24
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia H C N U L
MEAL #4
125g plain low-fat yogurt
86
8
9
2
C
1 teaspoon honey
24
0
6
0
N
25g mixed nuts
157
4
6
13
TOTAL
267
12
21
15
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
E
175g boiled sweet potato
132
2
31
0
NI
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1501
140
143
41
K A S
MEAL #5
D
N
R
DAILY TOTALS
1750 CALORIE MEAL PLAN MEAL #1
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
311
28
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
C
80g banana
76
1
18
0
N
3 ice cubes
0
0
0
0
T S A F K A E R B
MEAL #2
K A S
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
175g cooked white or brown rice
198
5
40
2
100g mixed steamed vegetables
40
3
7
0
TOTAL
376
38
47
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia H C N U L
MEAL #4
45g oatmeal (dry measurement)
175
6
31
3
C
2 teaspoons honey
48
0
12
0
N
30g mixed nuts
222
6
9
18
TOTAL
445
12
52
21
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
E
175g boiled sweet potato
132
3
30
0
NI
100g mixed steamed vegetables
40
3
7
0
TOTAL
396
44
37
8
1752
148
182
48
K A S
MEAL #5
D
N
R
DAILY TOTALS
2000 CALORIE MEAL PLAN MEAL #1
T
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
2 teaspoons strawberry jam
36
0
9
0
75g blueberries
44
0
11
0
TOTAL
335
28
31
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 1/4 scoop whey protein powder
145
30
4
1
250ml unsweetened almond milk
31
1
0
3
50g banana
48
1
11
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
S A F K A E R B
MEAL #2
K C A N S
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
350
37
19
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
167
35
0
3
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g H
tilapia U
200g cooked white or brown rice
266
6
56
2
100g mixed steamed vegetables
40
3
7
0
L
N
C
TOTAL
473
44
63
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
45g oatmeal (dry measurement)
175
6
31
3
C
2 teaspoons honey
48
0
12
0
N
25g mixed nuts
157
4
6
13
TOTAL
380
10
49
16
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
E
200g boiled sweet potato
164
4
37
0
NI
100g mixed steamed vegetables
40
3
7
0
TOTAL
461
51
44
9
1999
170
206
55
MEAL #4
K A S
MEAL #5
D
N
R
DAILY TOTALS
2250 CALORIE MEAL PLAN MEAL #1
T
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
1 tablespoon strawberry jam
52
0
13
0
100g blueberries
56
0
14
0
TOTAL
363
28
38
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
70g banana
64
1
15
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
S A F K A E R B
MEAL #2
K C A N S
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
338
31
22
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
167
35
0
3
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g H
tilapia U
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
L
N
C
MEAL #4
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
C
1 tablespoon honey
72
0
18
0
N
35g mixed nuts
222
6
9
18
TOTAL
583
16
78
23
FOOD
CALORIES
PROTEIN
CARBS
FAT
170g cooked lean beef
294
51
0
10
E
250g boiled sweet potato
188
3
44
0
NI
100g mixed steamed vegetables
40
3
7
0
TOTAL
522
57
51
10
2251
175
246
63
K A S
MEAL #5
D
N
R
DAILY TOTALS
2500 CALORIE MEAL PLAN MEAL #1
T
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
100g blueberries
56
0
14
0
TOTAL
484
32
62
12
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
25g natural peanut butter
161
6
5
13
3 ice cubes
0
0
0
0
S A F K A E R B
MEAL #2
K C A N S
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
405
32
31
17
FOOD
CALORIES
PROTEIN
CARBS
FAT
167
35
0
3
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g H
tilapia U
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
L
N
C
MEAL #4
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
C
1 tablespoon honey
72
0
18
0
N
45g mixed nuts
299
9
14
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
E
280g boiled sweet potato
212
4
49
0
NI
100g mixed steamed vegetables
40
3
7
0
TOTAL
509
51
56
9
2503
177
289
71
K A S
MEAL #5
D
N
R
DAILY TOTALS
2750 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
641
34
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
115g banana
108
1
26
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
386
32
33
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
171
36
0
3
282
8
58
2
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g N
tilapia L
U
C
H
250g cooked white or brown rice
TOTAL
453
44
58
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
C
1 tablespoon honey
72
0
18
0
N
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
R
300g boiled sweet potato
244
6
55
0
N
100g mixed steamed vegetables
40
3
7
0
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
631
53
62
19
2748
182
334
76
MEAL #4
K A S
MEAL #5
D
NI
E
DAILY TOTALS
3000 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
625
30
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
374
32
30
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
335
8
69
3
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g N
tilapia L
U
C
H
300g cooked white or brown rice
100g mixed steamed vegetables
40
3
7
0
TOTAL
513
41
76
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
C
1 tablespoon honey
72
0
18
0
N
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
R
300g cooked whole wheat pasta
371
15
71
3
N
150ml pasta sauce
135
3
24
3
2 teapoons extra virgin olive oil
90
0
0
10
TOTAL
853
62
95
25
3002
184
382
82
MEAL #4
K A S
MEAL #5
D
NI
E
DAILY TOTALS
3250 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
673
34
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
383
9
80
3
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g N
tilapia L
U
C
H
350g cooked white or brown rice
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
C
1 tablespoon honey
72
0
18
0
N
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
R
300g cooked whole wheat pasta
371
15
71
3
N
200ml pasta sauce
176
4
31
4
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
894
63
102
26
3251
193
415
91
MEAL #4
K A S
MEAL #5
D
NI
E
DAILY TOTALS
3500 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
657
30
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
383
9
80
3
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g N
tilapia L
U
C
H
350g cooked white or brown rice
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
C
1 tablespoon honey
72
0
18
0
N
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
R
300g cooked whole wheat pasta
371
15
71
3
N
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
TOTAL
939
63
102
31
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3499
202
450
99
MEAL #4
K A S
MEAL #5
E NI D
MEAL #6
S
N
A
C
K
DAILY TOTALS
3750 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
250ml orange juice
125
2
27
1
TOTAL
641
31
100
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
383
9
80
3
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g N
tilapia L
U
C
H
350g cooked white or brown rice
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
C
1 tablespoon honey
72
0
18
0
N
55g mixed nuts
348
10
14
28
TOTAL
725
21
86
33
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
E
200ml pasta sauce
176
4
31
4
NI
1 tablespoon extra virgin olive oil
135
0
0
15
250ml orange juice
125
2
27
1
TOTAL
1148
62
153
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3753
204
498
105
MEAL #4
K A S
MEAL #5
R N D
MEAL #6
S
N
A
C
K
DAILY TOTALS
4000 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
3 slices whole grain toast
207
12
33
3
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
300ml orange juice
149
2
33
1
TOTAL
734
35
117
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
383
9
80
3
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g N
tilapia L
U
C
H
350g cooked white or brown rice
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
C
2 tablespoons honey
144
0
36
0
N
60g mixed nuts
379
10
15
31
TOTAL
828
21
105
36
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
E
200ml pasta sauce
176
4
31
4
NI
1 tablespoon extra virgin olive oil
135
0
0
15
300ml orange juice
149
2
33
1
TOTAL
1172
62
159
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
200g sliced apple
120
2
28
0
TOTAL
247
13
42
3
4001
208
547
109
MEAL #4
K A S
MEAL #5
R N D
MEAL #6
S
N
A
C
K
DAILY TOTALS
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