The Build Muscle, Stay Lean Meal Plans
These are examples of the types of meal plans you should follow when you want to build muscle without gaining fat.
Non-Training Day Menu
Meal 1: 8 a.m.
- 10 egg whites
- 2 slices whole-grain toast w/ low-sugar jam
- 2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat
Meal 2: 11 a.m.
- 8 oz. chicken breast
- 1 small to medium potato
- 1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
- Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
Meal 4: 3 p.m.
- 8 oz. turkey breast
- 1 cup brown rice
- 2 cups mixed vegetables
- 1 cup brown rice
- 2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat
Meal 5: 6 p.m.
- 8 oz. ground beef (95% lean)
- 1 slice low-fat cheese
- 2 slices whole-grain bread
- 1 slice low-fat cheese
- 2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat
Meal 6: 9 p.m.
- 8 oz. chicken breast
- Medium green salad w/ fat-free dressing
- Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat
Daily Totals: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat
Daily Totals: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat