Lean meal plans are a great way to get started on your journey to better health. The idea behind a lean meal plan is that you can follow these rules and eat the same meals each day, which will allow you to feel full, reduce cravings and keep your blood sugar levels stable throughout the day.


  • Breakfast: 1 cup of oatmeal with fruit
  • Lunch: 2 chicken breasts, 2 cups of baked potatoes with butter and sour cream (or another vegetable)
  • Dinner: 4 oz filet mignon served on top of butternut squash mash or cauliflower rice (1 cup per person)




  • 1 cup of oatmeal (1/2 cup whole grain and 1/2 cup steel-cut oats) with 1 cup milk or water, topped with 1 teaspoon butter or coconut oil, cinnamon, and a pinch of salt.


  • A salad made from rice noodles, cucumber, red cabbage, and carrots tossed in a light vinaigrette dressing; served with 4 ounces cooked shrimp or chicken breast on top for protein source; topped off with 2 tablespoons peanuts for a crunchy texture. Dressing: half an avocado drizzled with olive oil & vinegar mix then whisked in some agave nectar until smooth. Serve immediately before it turns brown! Snacks: ***Exercise


  • Breakfast: 1 cup of cereal or oatmeal.
  • Lunch: A sandwich made with turkey, cheese, and tomato slices on white bread.
  • Dinner: Chicken breast cooked in butter then seasoned with salt and pepper, served alongside mashed potatoes with green beans and a side salad with dressing on the side.



  • Protein: chicken, fish, or eggs
  • Carbohydrates: brown rice, quinoa, or potatoes
  • Vegetables: broccoli, green beans, or salad greens
  • Fruit: berries (preferably blueberries), apples, and melons (preferably watermelon)


  • Breakfast:
  • Greek yogurt, blueberries, and almonds
  • Lunch: salad (spinach, tomatoes, cucumbers, and feta cheese) topped with gorgonzola dressing. I’m still undecided on whether or not to include the “dressing” portion in this meal plan–I went with this option because I wanted something light but flavorful for lunch and wanted to keep things simple. If you’re looking for something more substantial than just salad greens on top of your main dish (like a chicken breast), try out my Greek Chicken Salad recipe below!
  • Dinner: Chicken breast marinated overnight in lime juice & honey + grilled asparagus drizzled with olive oil + red bell pepper slices tossed in olive fruit salsa + whole wheat pasta tossed with pesto sauce (or any other sauce that sounds good). This was such an easy dinner idea–it only took about 15 minutes total from start to finish including cooking time at home before going out for dinner together! The pesto sauce was super quick too since we had pre-made pesto sauces at home already; just mix those up together into one big bowl before serving over hot cooked pasta noodles or orzo pasta (which both work great).


Day 6 is a rest day. The goal is to eat as healthy and well-rounded as possible without losing too much weight, so you can eat whatever you want! You may have been eating clean for the past week, but now it’s time to take a break from your diet and enjoy some of the foods that have been keeping you accountable.

You can sleep in if you like–or go out with friends! Or spend time with your family on this day off (if they’re nearby). Whatever works best for YOU will work best for YOU. Not everyone needs an alarm clock when they wake up at 7 AM; maybe instead of feeling like starting over again tomorrow morning, it would be easier just to relax…



Breakfast: Eggs, fruit, and whole-grain toast

Lunch: A salad with chicken breast and avocado

Dinner: Salmon dinner with a side of brown rice


  • Eat a healthy breakfast.
  • Eat a healthy lunch.
  • Eat a healthy dinner.
  • Eat a healthy snack (if you’re hungry). If it’s not time for your next meal yet, then eat some fruit or vegetables! They are good for you and will help keep the pounds off your body!


A LEAN meal plan is one that follows a specific structure, including eating at certain times of the day. It’s important to keep in mind that there are no hard-and-fast rules for what constitutes a LEAN meal plan, so it’s up to you and your body to figure out what works best for you. Some people prefer having breakfast first while others might prefer their meals spread out throughout the day. Still, others may want more protein during their lunches or dinners, which can be added to existing schedules as needed (or if there’s room).


We hope that this meal plan has given you a good understanding of how to prepare for the workout and dieting process. Remember that this is just one of many ways to get fit and healthy, but it is certainly an effective way for those who are looking for quick results. Good luck with your weight loss efforts!

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