If you want to lean out and still feel great, your diet is crucial to success. After all, if you don’t have the right levels of essential nutrients, it will be tough to build lean muscle while losing fat . That doesn’t mean starving yourself, either—eating too little puts your metabolism into slow-mo as your body holds on to every calorie it can.
These meals will fuel all your workouts during the eight weeks while helping you cut body fat. Feel free to mix and match your menu as you see fit. The meals follow a 40-30-30 formula of carbs-protein-fat. Take in more calories on active days, and drop some when you’re recovering to keep your metabolism from slowing down. (Get the “3 Diet Rules You Need to Follow ” here.)
Breakfast
Meal 1:
1⁄2 cup oats
1 whole egg, plus 3⁄4 cup egg whites
1⁄2 cup berries
Calories: 351, Fat: 7.5g, Carbs: 36.5g, Protein: 31.5g
Meal 2:
2 whole-grain waffles
4–5 hard-boiled egg whites
1 tbsp natural nut butter
1⁄2 cup fruit
Calories: 376, Fat: 9g, Carbs: 41g, Protein: 28g
Meal 3:
2 slices whole grain bread
1/2 cup no salt cottage cheese
1/2 avocado
1/2 cup cantaloupe
Calories: 420, Fat: 7g, Carbs: 38g, Protein: 26g
Meal 4:
8 oz nonfat plain Greek
yogurt; 1⁄2 cup fruit;
1⁄8 cup walnuts
Calories: 245, Fat: 10g, Carbs: 20g, Protein: 20g
Meal 5:
Omelet with 1 egg, plus 4 egg whites, bell pepper, tomato, spinach, onion
1⁄4 cup low-fat cheese
1 slice whole-grain toast
Calories: 380, Fat: 13g, Carbs: 23g, Protein: 35g
Meal 6:
1⁄2 cup oats
1 scoop vanilla whey protein,
1⁄8 cup crushed walnuts
1⁄2 cup berries
All mixed with hot water
Calories: 401, Fat: 15g, Carbs: 40g, Protein: 35g
Meal 7:
1 whole egg, plus 3–4 egg whites scrambled,
1⁄4 cup low-fat cheese, spinach, and tomato in 1 low-carb tortilla topped with 1⁄4 cup salsa
Calories: 425, Fat: 15g, Carbs: 25g, Protein: 35g
Meal 8:
1 sprouted-grain English muffin
1 fried egg
1 piece ham
1⁄4 cup low-fat cheese
1⁄2 cup fruit
Calories: 390, Fat: 7g,Carbs: 35g, Protein: 25g
Meal 9:
1⁄2 cup quick-oats oatmeal mixed with water
8 oz nonfat plain Greek yogurt
1⁄2 cup berries
Calories: 291, Fat: 2.5g, Carbs: 43g, Protein: 25g
Meal 10:
1 cup whole-grain cereal
1⁄2 cup 1% milk
1⁄2 cup berries
Calories: 300, Fat: 5g, Carbs: 45g, Protein: 10g
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Lunch
Meal 1:
4 oz lean ground turkey over mixed greens
1⁄2 small avocado
2 slices lean turkey bacon
15 baked tortilla chips; low-sodium salsa
Calories: 394, Fat: 11g, Carbs: 25g, Protein: 34g
Meal 2:
3 oz sliced turkey breast in low-carb wrap
1 tbsp Dijon mustard, plus lettuce, tomato,
2 tbsp avocado
Calories: 365, Fat: 10g, Carbs: 25g, Protein: 26g
Meal 3:
4 oz tuna in water
1 tbsp Dijon mustard on 1 slice sprouted bread
Salad made of lettuce, 4 grape tomatoes, 1⁄2 small bell pepper, 1⁄8 cup walnuts, 1⁄4 cup dried cranberries
Calories: 435, Fat: 11g, Carbs: 50g, Protein: 33g
Meal 4:
3 oz smoked turkey breast on 2 slices whole-grain bread
1 tbsp low-fat mayo; lettuce;
1⁄4 cup low-fat cheese
12 baked tortilla chips
Calories: 450, Fat: 12g, Carbs: 25g, Protein: 22g
Meal 5:
4 oz chicken breast over mixed salad greens;
Balsamic vinegar
2 tbsp sliced avocado
1 slice sprouted bread
Calories: 324, Fat: 10g, Carbs: 18g, Protein: 39g
Meal 6:
4 oz lean turkey burger in whole-wheat pita with lettuce, tomato, mustard
15 baked potato chips
Calories: 331, Fat: 7g, Carbs: 35g, Protein: 30g
Meal 7:
4 oz grilled salmon over large green salad with balsamic vinegar;
2 brown rice cakes
1 tbsp grated cheese
Calories: 395, Fat: 9g, Carbs: 40g, Protein: 26g
Meal 8:
4 oz bison burger in whole-wheat pita with lettuce, tomato, mustard
15 baked potato chips
Calories: 320, Fat: 7g, Carbs: 35g, Protein: 28g
Meal 9:
4 oz grilled salmon
Kale sautéed with garlic, sea salt, olive oil
1⁄2 cup brown rice
Calories: 328, Fat: 9g, Carbs: 34g, Protein: 30g
Meal 10:
3 oz lean grass-fed beef
1⁄2 cup brown rice, served over bed of romaine lettuce
Topped with 1⁄4 cup low-fat cheese
Flavored with optional onion, garlic, spicy salsa
Calories: 375, Fat: 12g, Carbs: 25g, Protein: 35g
Shutterstock
Shutterstock
Dinner
Meal 1:
3 oz chicken breast
1⁄2 cup marinara sauce
Grated cheese to taste
Served over 1 cup linguini; side salad
Calories: 412, Fat: 5g, Carbs: 65g, Protein: 35g
Meal 2:
4 oz shrimp
3⁄4 cup mixed vegetables stir-fried in 1 tbsp olive oil
1⁄2 cup brown rice
Calories: 450, Fat: 17g, Carbs: 35g, Protein: 33g
Meal 3:
4 oz lean pork
1⁄2 cup unsweetened apple sauce
asparagus spears
4 oz sweet potato
Calories: 350, Fat: 8g, Carbs: 45g, Protein: 28g
Meal 4:
4 oz chicken breast;
1⁄2 cubed avocado
1⁄2 cup corn kernels, sliced red and green bell pepper
Tossed with salsa 1⁄4 cup low-fat cheese
Calories: 454, Fat: 14g, Carbs: 33g, Protein: 38g
Meal 5:
4 oz grilled salmon
2 cups steamed broccoli or asparagus
5 oz baked red potato
Calories: 363, Fat: 7g, Carbs: 32g, Protein: 26g
Meal 6:
4 oz grass-fed flank steak
Baby spinach sautéed with 1 tbsp of olive oil, sea salt, garlic, pepper to taste
5 oz sweet potato
Calories: 400, Fat: 20g, Carbs: 35g, Protein: 26g
Meal 7:
2 oz cubed chicken
Diced tomato; onion; green pepper; chilies
1⁄4 cup low-fat cheese
1⁄2 cup black beans
2 tbsp avocado
3 tbsp low-sodium salsa
All in 1 whole-grain low-carb wrap
Calories: 495, Fat: 12g, Carbs: 35g, Protein: 30g
Meal 8:
4 oz 99% fat-free ground lean turkey, made into patties
2 cups steamed broccoli
1 small sweet potato with 2 tsp coconut oil
Calories: 380, Fat: 5g, Carbs: 35g, Protein: 33g
Meal 9:
Warm pasta salad made with 4 oz grilled flank steak served over mixed greens; balsamic vinegar
1 tbsp Parmesan cheese
1 cup whole-grain pasta
Calories: 362, Fat: 8g, Carbs: 37g, Protein: 33g
Meal 10:
Fajita with 2 oz chicken
1⁄2 cup black beans
1⁄2 cup rice
2 cups sliced bell pepper and onions, sautéed in skillet with spices and nonstick spray
Calories: 382, Fat: 3g, Carbs: 55g, Protein: 32g
heatherwalker/Getty Images
heatherwalker/Getty Images
Snacks
About 150 Calories Or Less
1 orange; 10 almonds; 1⁄2 cup nonfat yogurtCalories: 131, Fat: 6g, Carbs: 20g, Protein: 20g
1 small apple; 1⁄2 oz unsalted mixed nutsCalories: 150, Fat: 9g, Carbs: 20g, Protein: 4g
Whey/casein shake blended with ice, 1 tbsp powdered peanut butter; add instant decaf coffee and/or cinnamon to tasteCalories: 150, Fat: 3.5g, Carbs: 7g, Protein: 23g
1 small apple with 1 tbsp natural almond or peanut butterCalories: 150, Fat: 9g, Carbs: 20g, Protein: 4g
8 oz nonfat Greek yogurt with 1⁄2 cup melonCalories: 154, Fat: 0g, Carbs: 20g, Protein: 18g
1 scoop whey protein with 8 oz almond milkCalories: 155, Fat: 7g, Carbs: 5g, Protein: 25g
ABOUT 200 CALORIES OR LESS
1 medium apple plus 1 tbsp natural nut butterCalories: 167, Fat: 9g, Carbs: 22.5g, Protein: 4g
1 medium apple with 1 oz low-fat cheddar cheeseCalories: 186, Fat: 10g, Carbs: 19g, Protein: 7.5g
1⁄2 cup 1% no-salt cottage cheese; 10 almondsCalories: 169, Fat: 7g, Carbs: 6g, Protein: 19g
5 hard-boiled egg whites; 2 tbsp avocado; sliced celery; salt-free seasoningCalories: 155, Fat: 6g, Carbs: 4g, Protein: 20g
1 medium apple; 10 almonds; cup of herbal or decaf green teaCalories: 167, Fat: 9g, Carbs: 22.5g, Protein: 4g
1⁄2 cup fresh raspberries; 5 oz nonfat plain Greek yogurt; cinnamon; 1⁄4 cup almond sliversCalories: 210, Fat: 6g, Carbs: 20g, Protein: 20g
3 oz grilled chicken; 2 tbsp avocado; sliced cucumberCalories: 204, Fat: 8g, Carbs: 7g, Protein: 25g
1⁄2 sprouted English muffin; 1⁄2 cup 1% no-salt cottage cheese; 1⁄2 cup pineappleCalories: 210, Fat: 2g, Carbs: 11g, Protein: 22g
1⁄2 grapefruit; 10 toasted almondsCalories: 175, Fat: 6g, Carbs: 29g, Protein: 4.5g
1 low-carb protein bar such as Quest BarCalories: 180, Fat: 7g, Carbs: 22g, Protein: 21g
ABOUT 300 CALORIES OR LESS
Smoothie made with 1 scoop vanilla whey protein, 1⁄2 cup berries, 8 oz almond milkCalories: 230, Fat: 7g, Carbs: 34g, Protein: 24g
1 cup whole-grain cereal, almond, soy, or 1% milk, 1⁄2 cup strawberriesCalories: 300, Fat: 5g, Carbs: 55g, Protein: 10g
Sprouted cinnamon-raisin English muffin with low-fat cream cheese; 1⁄2 cup berriesCalories: 250, Fat: 6g, Carbs: 42g, Protein: 10g
Shake with 1 scoop whey protein mixed with water, 1 tbsp almond butter, 1⁄2 banana, all blended with iceCalories: 295, Fat: 10g, Carbs: 25g, Protein: 25g
12 brown rice crackers; sliced bell peppers; 1⁄4 cup white-bean hummusCalories: 264, Fat: 7g, Carbs: 40g, Protein: 7g
1 sliced medium apple; 1 tbsp soy-nut butter or natural peanut butterCalories: 242, Fat: 11g, Carbs: 25g, Protein: 8g
6 oz nonfat plain Greek yogurt; 1⁄2 cup fruit; 1⁄8 cup chopped walnutsCalories: 240, Fat: 10g, Carbs: 20g, Protein: 20g
2 slices sprouted cinnamon-raisin bread; 1 tbsp almond butter; 1 tbsp natural strawberry jamCalories: 310, Fat: 9g, Carbs: 48g, Protein: 12g