5-DAY MEAL PLAN FOR A LEAN, HEALTHY BODY

So, you’re convinced that it’s at least WORTH A TRY to see if this meal prep thing can save you tons of time, money, and help ensure you level up.

That’s awesome! Because it can do ALL of those things, and more.

Today we’re going to start with the easiest version of meal prep.

Now, make no mistake, just successfully accomplishing this meal prep every week can be an enormous aid in seeing major improvements.

You’ve got to adopt a lifestyle and habits that you can stick to for the long term.

Check out what I ate for the first 5 days of the week. You could swap the order of these around to suit.

Day 1

  • Meal 1: 1 Cup of Oatmeal (Flavored is okay), 2 Whole Eggs (Scrambled or Boiled, no salt on the eggs, but be sure to use pepper!) , 1 Cup Fruit (Your Choice)
  • Meal 2: 1 Serving Raw Almonds, 1 Greek Yogurt (with toppings is okay)
  • Meal 3: 6 Oz Tilapia, 1 Cup Brown Rice, 1 Cup Green Beans
  • Meal 4: 1 Rice Cake (flavor of your choice), 2 Tbsp almond butter or peanut butter (Can spread on rice cake, flavored is ok)
  • PM Workout
  • Meal 5: 6-8 Oz grilled or baked chicken,  1 Cup Brown Rice, 1 Cup Vegetables

Day 2

  • Meal 1: Protein Shake of your choice (Be sure to add fruits and veggies)
  • Meal 2: 1 Cup of Blueberries, 1 Serving Raw Almonds
  • Meal 3: 6 Oz Salmon or Cod, 1 Cup White Rice, 5 Asparagus Spears
  • Meal 4: 1 Serving Pistachios Or Cashews, 1 Tbsp Almond Butter, Can have 1 serving of Pretzels if needed
  • PM Workout
  • Meal 5: 1 WHEY Protein Shake, 2 Whole eggs (w/spinach if scrambled; or boiled), 1 Banana, 1 Cup blueberries

Day 3:

  • Meal 1: Protein Shake of your choice (Be sure to add fruits and veggies)
  • Meal 2: 1 Serving Raw Almonds or Peanuts (Unsalted), 1 Original Greek Yogurt (With toppings is okay)
  • Meal 3: 6-8 Oz grilled or baked chicken, 1 Serving spinach, 1 Serving Quinoa
  • Meal 4: 1Serving Almonds, 1 Serving Pistachios or Cashews 
  • PM Workout
  • Meal 5: 6 Oz Tilapia, 1 Cup of Black Beans, 6-8 Asparagus Spears

Day 4

  • Meal 1: Protein Shake of your choice (Be sure to add fruits and veggies)
  • Meal 2: 1 Serving of Original Greek Yogurt, 1 Serving Blueberries
  • Meal 3: 6 Oz Packaged Tuna, 1 Cup Brown Rice, 1 Cup of Green Vegetables
  • Meal 4: 1 Protein Bar (Quest brand only, any flavor is fine)
  • PM Workout
  • Meal 5: 1 Turkey Burger (Seasoning of your choice, be sure to use black pepper, no bun), 1 Sweet Potato (Seasoning w/ cinnamon is okay), 1 Mixed Greens Salad (Balsamic Vinaigrette Dressing)

Day 5

  • Meal 1: 1 Cup of Oatmeal (Flavored is okay), 3 Egg whites, 1 Serving mushrooms or spinach, 1 Cup fruit (Your Choice)
  • Meal 2: 1 Apple or Banana, 1 Original Greek Yogurt (With toppings is okay)
  • Meal 3: 6-8 Oz grilled or baked chicken, 1 Mixed Greens Salad (Balsamic Vinaigrette Dressing), ½ cup blueberries
  • Meal 4: 1 Tbsp Almond Butter (Flavored is okay), 1 serving blueberries,  Rice Cake or 1 serving Graham Cracker (Flavored is okay)
  • PM Workout
  • Meal 5: 6 Oz Salmon or Cod, 1 Cup Spinach Leaves, 1 Cup Cucumbers

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