THE DIET PLAN OF GETTING A LEAN MUSCLE ( DAY 2 & 3 DIET PLAN)

THE DIET PLAN OF GETTING A LEAN MUSCLE (DAY 3,4&5 DIET PLAN)

Day Three

Meal 1

• 1/2 cup oatmeal made with water
• 6 egg whites cooked with 1 yolk
• 1 piece fruit

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak
• Large baked potato with skin (3-–4" in diameter)

Meal 4

• Low-carb, low-sugar protein bar

Meal 5

• Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

Day Four

Meal 1

• 1 cup whole-grain cereal
• 1 cup 1% milk
• 1 piece fruit
• 1 Tbsp. peanut butter

Meal 2

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 6 oz. lean steak

Meal 4

• Protein shake made w/ 30-40 g whey protein

Meal 5

• 16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
• 6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

Day Five

Meal 1

• 1/2 cup oatmeal made with water
• 7 egg whites cooked with 1 yolk
• 1/2 cup strawberries

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 8 oz. sliced turkey

Meal 4

• Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

• 7 oz. lean steak
• 6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber