Lean Meal Plan Day One Meal 1 1/2 cup gluten free oats (dry amount) made with 250ml rice milk. 1/2 cup strawberries 3 egg whites cooked with 1 yolk Meal 2 1 cup green vegetables 4 oz. chicken breast Meal 3 Tuna sandwich made with 150g 1can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce (butter optional) Meal 4 Protein shake made w/ 40 g whey protein (sun warrior protein, from wholefoods). Or a protein bar. Meal 5 Chicken salad made with 4 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli 1,942 calories, 255 g protein, 122 g carbohydrate, 39 g fat, 20 g fiber Day Two Meal 1 1 medium bagel with 2 tbsp. of organic peanut butter 3 egg whites cooked with 1 yolk Meal 2 1 cup brown long-grain rice (cooked amount) 1 cup green veggies 4 oz. chicken breast Meal 3 1 cup green veggies 3 oz. lean steak Meal 4 Protein shake made w/ 30-40 g whey protein Meal 5 4 oz. red snapper or halibut 1 cup broccoli 1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fibre Day Three Meal 1 1/2 cup gluten free oats with 250ml rice milk 3 egg whites cooked with 1 yolk 1 piece fruit (of your choice) Meal 2 1 cup green veggies 4 oz. chicken breast Meal 3 1 cup green veggies 3 oz. lean steak Large baked potato with skin (3-4" in diameter) Meal 4 Low-carb, low-sugar protein bar or your normal protein shake. Meal 5 Omelet made with 4 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa 1,987 calories, 226 g protein, 173g carbohydrate, 35 g fat, 23 g fiber Day Four Meal 1 1/2 cup gluten free oats with 250ml rice milk 1 piece fruit 1 Tbsp. peanut butter Meal 2 Large baked potato with skin (3-4" in diameter) 1 cup green veggies 4 oz. chicken breast Meal 3 Large baked potato with skin (3-4" in diameter) 1 cup green veggies 4 oz. lean steak Meal 4 Protein shake made w/ 30-40 g whey protein Meal 5 1 can of tuna, (in spring water) made with 1 Tbsp. fat-free mayo (add a little more if it's to dry) 6-8 stalks asparagus 2,109 calories, 226 g protein, 224g carbohydrate, 29 g fat, 28 g fiber Day Five Meal 1 1/2 cup gluten free oats with 250ml rice milk 4 egg whites cooked with 1 yolk 1/2 cup strawberries Meal 2 1 cup green veggies 4 oz. chicken breast Meal 3 Large baked potato with skin (3-4" in diameter) 1 cup green veggies 4 oz. sliced turkey Meal 4 Protein shake made w/ 30-40 g whey protein and 1 cup berries Meal 5 3 oz. lean steak 6-8 stalks asparagus 1,971calories, 258 g protein, 146g carbohydrate, 32 g fat, 23 g fibre oz = 28grams Cup = 1/4 of a litre