Lean definition meal plan
Pick any one of the following. Our choices are often high in carbohydrate. Try and add in 20-30g of protein and some fibre for a balanced lean diet plan.
| Breakfast | Lunch | Evening Meal | Snacks |
|
Poached eggs on wholemeal toast (2 eggs, 1 Toast)
300 kcal| Carbs 21g | Protein 17g | Fat 12g |
Prawn Mayonnaise sandwich
287 kcal| Carbs 37g | Protein 15g | Fat 8g |
Steamed Cod and mixed vegetables and sweet potato mash (113g Cod, 160g Veg, 191g Sweet Potato)
346 kcal| Carbs 47g | Protein 30g | Fat 3g |
Large handful of mixed nuts, raisins and sultanas
40g 209 kcal| Carbs 14g | Protein 8g | Fat 13g |
|
Hard boiled eggs with a slice of seeded toast and tomato (2 eggs, 1 Toast)
306 kcal| Carbs 23g | Protein 19g | Fat 14g/small> |
Chicken salad with in a wholemeal wrap (100g chicken)
391 kcal| Carbs 37g | Protein 38g | Fat 11g |
Seasoned Chicken with Mediterranean Vegetables and Cous Cous
474 kcal| Carbs 35g | Protein 45g | Fat 15g |
Cottage Cheese on crisp bread crackers
162 kcal| Carbs 20g | Protein 16g | Fat 2g |
|
Omelette with tomato and cottage cheese (2 eggs)
273 kcal| Carbs 4g | Protein 27g | Fat 16g |
Tuna Salad and a wholemeal pitta bread
315 kcal| Carbs 31g | Protein 44g | Fat 2g |
Chicken Satay Stir Fry (100g Chicken, 50g Rice)
370 kcal| Carbs 40g | Protein 29g | Fat 10g |
Reduced fat peanut butter 30g on 2 multigrain crisp breads
250 kcal| Carbs 23g | Protein 8g | Fat 13g |
|
Fruit & Fibre cereal (40g) & High protein Yoghurt (160g)
313 kcal| Carbs 47g | Protein 15g | Fat 6g |
Spicy tuna melt (150g Tuna, 2 slices of wholemeal toast)
306 kcal| Carbs 33g | Protein 44g | Fat 6g |
Fish Cakes with a crispy salad (2 fish cakes)
380 kcal| Carbs 26g | Protein 22g | Fat 20g |
Low fat yoghurt with Promax
241 kcal| Carbs 18g | Protein 29g | Fat 6g |
|
Promax Lean Smoothie (300ml skimmed milk, ½ a banana, ½ serving of Promax Lean)
382 kcal| Carbs 48g | Protein 40g | Fat 3g |
Feta Cheese and cottage cheese salad with light Balsamic Vinegar
229 kcal| Carbs 11g | Protein 23g | Fat 8g |
Salmon Steak with mixed vegetables and potatoes
452 kcal| Carbs 44g | Protein 35g | Fat 15g |
Skimmed milk (300ml)
210 kcal| Carbs 30g | Protein 20g | Fat 1g |
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