Here’s How To Create A Healthy Lean Nutrition Plan…
It’s not hard to create a simple lean nutrition plan Meal planning does not need to be a time consuming or confusing task. In fact, it can be very simple. So simple, that I’m going to give you 3 healthy meals plans right now. But I’m not just going to give you these meal plans. I’m going to show you how easy it is to do it yourself.
Remember the “give a man a fish, teach a man too fish” credo. I believe it’s much more valuable to learn as opposed to just being given.
Following a healthy meal plan, like the ones below, will expedite your goals in burning fat, getting more energy, and feeling healthier.
Here’s the #1 rule in meal planning that many people get wrong. Protein should be included with every meal and snack. The Greek meaning for protein is “of prime importance”. Don’t forget that.
Lets get started…
It's Not Hard To Live The Lean Lifestyle
Lean Nutrition Plan: Breakfast Meal Options
Include a protein source such as organic eggs (my fav), cottage cheese, raw nut butters (should contain just one ingredient – the nut), wild fish, or whey protein powder.
You can also include a complex carbohydrate like oats (try the gluten free stuff) or 100% sprouted whole grains (Ezekiel), plenty of veggies, and some fruit.
Here are 3 sample breakfast meals:
- Whole eggs, 100% sprouted grain bread or wrap, and 1/2 grapefruit
- Oats mixed with almond butter, whey protein, stevia (if protein isn’t already sweetened), topped with berries
- Smoked salmon over sliced tomatoes, with an apple
Lean Nutrition Plan: Mid-Morning Snack Options
Adding snacks between your meals will keep you feeling satiated throughout the day and keep your blood sugar levels balanced. When your blood sugar drops, this often leads to binge/junk food eating.
Here are 3 healthy snack options:
- Cottage cheese or greek yogurt topped with fruit
- Apple, almond butter, and cinnamon
- Trail mix (for example: almonds, pumpkin seeds, and walnuts)
Lean Nutrition Plan: Lunch Meal Options
Like all meals and snacks, remember to have a healthy protein source with this meal. A really great option is to bring leftovers from your previous night’s supper. Tip: Always cook in bulk!
Here are 3 healthy lunch options (that could be leftovers from the previous night’s supper):
- Lean ground beef over brown rice and portobello mushroom. Side of veggies and fruit (like an orange)
- Chicken breast, sweet potato, and green veggies
- Baked fish, over sauteed spinach, with a side salad of greens/fruit drizzled with vinegar/olive oil, and chicken peas
Lean Nutrition Plan: Mid-Afternoon Snack Options
Same as above.
Here are 3 healthy snack options:
- Cottage cheese or greek yogurt topped with fruit
- Apple, almond butter, and cinnamon
- Trail mix (for example: almonds, pumpkin seeds, and walnuts)
Lean Nutrition Plan: Supper Meal Options
This meal should include protein, fats, and a smaller amount of complex carbohydrates (since it’s later in the day, you don’t require as much energy – unless you’re working out at night). Be sure to cook this meal in bulk as you can take the leftovers as your next day’s lunch.
Here are 3 healthy supper options:
- Grilled fish over a bed of greens drizzled with vinegar/olive oil, topped with nuts. Side fruit salad for dessert if desired.
- Lean meat balls (turkey, lean beef, buffalo) over a small amount of quinoa and a side of greens.
- Mexican salad: lean ground beef over a bed of greens with guacamole, salsa, and black beans.
Lean Nutrition Plan: Night Time Snack Options (if desired):
If you’re feeling hungry at night, rather than grabbing a bag of potato chips, give these healthy light alternatives a try.
- Cottage cheese topped with berries
- Whey protein shake with water and almond butter
- Greek yogurt topped with nuts
To get started now on your fat loss goals, get more simple and healthy meal plans as well as workouts right now.
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Tags: fat burning foods, health food, healthy foods, healthy meal plans, Lean Nutrition Plan, meal plans
Leave A Reply (7 comments So Far)
Robert
464 days ago
All of the meals you listed are fantastic recommendations. One thing I would add is that you don’t have to shy away from fattier pieces of meat if you get the meat from high quality sources. Fatty pieces of meat from the supermarket isn’t recommended because often, the antibiotics and other stuff you don’t want in your body ends up in the fat of the animal. Meat from farmers (go local if you can) who aren’t using antibiotics on their animals is usually better quality overall, so you don’t have to worry about what’s lurking in the fat.
I eat a lot more fat in general than most people, and I don’t believe it should be feared as much as it is. As long as you get your fats from healthy sources (i.e. avocados, coconut oil, etc), your body will be fine.
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bgouthro Reply:
February 13th, 2012 at 3:02 pm
100% agree. Unfortunately, the “mainstream” media has brainwashed people with inaccurate and poorly controlled studies that natural fat is the main cause of obesity and heart disease. I don’t shy away from natural fat in my diet or in the diets I recommend my readers follow. Good to see someone else shares these thoughts.
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