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