Meal Plans For Lean Muscle

It's important to you when you want a good shape to have a good meal plans for lean muscle, combined with a weekly exercises program to build a good shape.


So you have to control your daily calories consummation, either if you want to reduce weight or to maintain it.

• Keep your weight :

Your meal plans should keep the same number of calories as usual with some just adjustment like equilibrate calories for each meal, and this is an example :


You eat 1600 calories every day,  so keep on but divide them to four meals for each tray to eat 400 calories.

• To reduce weight :

In this case you should reduce you meal calories to 1/4 and follow a light program of exercises like 10 minutes per day, so your meal plans for lean muscle should contain only 1200 calories per day just for three meals.

And This is some examples of meals plan for lean muscle that contains about 400 calories:

• Breakfast Meals

One cup oatmeal with raisins
One cup tea 
One cup of fruit  
One banana

 
Two scrambled eggs  
One pat of low fat butter 
One piece whole wheat toast  
Two strips of turkey bacon  
A cup of water  
A cup of coffee or tea

• Lunches Meals

One baked potato medium size 
Two tablespoons salsa  
Two tablespoons sour cream  
One cup of water 
One cup sliced melon


Two tablespoons reduced fat oil
One small tossed salad
Four saltine crackers 
Vinegar dressing 
A cup of water
One bowl of soup

• Dinners

 
Small dish of mashed potatoes
Six oz broiled white fish 
A half cup of peas 
One pat of butter 
One cup of iced tea


 
A half cup of marinera
A cup of tortellini 
One cup mixed vegetables