Getting Lean Diet Plan


The Getting Lean Diet Plan is a complete system that’s worked with thousands of people and helped them get lean, fit, and healthy by following a plan based on small and simple changes across the board.

Lean Muscle Diet Plan

Lean Muscle Diet Plan

Have you wondered just how important is a lean muscle diet plan? If you are working out and trying to build lean muscle, a powerhouse diet is essential to achieving the lean physique you are looking for.

Lean muscle growth is a bit of a controversial topic. One thing all experts can agree on, is that diet plays a very important role. There are tons of opinions and finding out what works and what doesn’t can be a challenging task.

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Keys to a Lean Muscle Diet

The key to a lean muscle diet plan is to follow the basics and fundamentals: 

  1. Eat a healthy, balanced diet
  2. Lean meats (white meat chicken, turkey)
  3. Fresh vegetables
  4. If you are overweight or gain weigh easily, then you must watch your carbs and sugar. Go light on carbs and sugar
  5. If you’re trying to get lean, the watch your calories. This means knowing your calorie intake, as well as what you are burning.
  6. Exercise every day 

Lean Muscle Diet Plan With Simple Choices

Here is a simple lean muscle diet plan you can follow. Of course, how much food you consume at each meal will depend on your age, proportions, activity level, and sex.

Taller and heavier men will naturally eat much more food than shorter and lighter women.

Breakfast Items for Building Lean Muscle

  • Protein bar (quick and easy)
    Great picks: QuestBar, PureProtein, thinkThin
    ** These are all low sugar — look for sugar <5g **
  • Egg whites
  • Oatmeal
  • Blueberries
  • Strawberries
  • Whole grain Cereal with skim milk
  • Veggie omelet with egg whites (no cheese)
  • Protein Shake – a simple on is Chocolate Muscle Milk + 1 scoop of MuscleTech Protein Powder [60 g protein, 350 cal]

Lunch Items for Building Lean Muscle

  • Grilled Chicken
  • Grilled Tuna or Grilled Salmon
  • Lean Meats
  • Turkey Sub with Whole Wheat bread (no Mayo)
  • Grilled Chicken Salad 
  • Mediterranean Salad
  • Greek Salad
  • Grilled Chicken Sandwich (no cheese, no butter)
  • Grilled Chicken Caesar Salad (no croutons, no cheese)
    TGIF, Chili’s, most chain restaurants
  • Chick-Fil-A: Grilled Cool Wrap (with Buffalo Sauce, No dressing)
  • KFC: Quarter Chicken (white meat) with Green Beans (no bread)
  • Pollo Tropical: Quarter Chicken (white meat) with Black Beans
  • McDonald’s: Grilled Chicken Snack Wrap (no cheese, no dressing)
Lean Muscle Diet Plan for Beginners

Dinner Items for Building Lean Muscle

  • Grilled Chicken (white meat = Breast)
  • Lean Steak (Sirloin Steak is best pick)
  • Fish: Salmon (oily fish, Omega 3, a Superfood)
  • Steamed Veggies without Butter: Broccoli, Spinach, Lima Beans, Green Beans, Cauliflower, Carrots, Kale, and other leafy greens. 
  • Brown Rice
  • Sirloin Steak with two servings of rice and steamed veggies
  • Grilled Chicken Caesar Salad (no croutons, no cheese)
    TGIF, Chili’s, most chain restaurants
  • Chick-Fil-A: Grilled Cool Wrap (with Buffalo Sauce)
  • KFC: Quarter Chicken (white meat) with Green Beans (no bread)
  • Pollo Tropical: Quarter Chicken (white meat) with Black Beans
  • McDonald’s: Grilled Chicken Snack Wrap (no cheese, no dressing)

Snacks for Building Lean Muscle

  • Protein bar (quick and easy) – shoot for 100-200 cal bars
    Great picks: QuestBar, PureProtein, thinkThin
    ** These are all low sugar — look for sugar <5g **
  • Protein Shakes
  • Trail Mix 
  • Nuts: Walnuts and Almonds are top picks
  • Fruits (Banana, Apple)
  • 1/8-1/4 cup of Walnuts (100-200 calories)
  • 10-15 Almonds (50-100 calories)

Calories in Your Lean Muscle Diet Plan 

First, it is important to understand that it all starts with nutritious calories.

Eating in a small caloric surplus is one of the most critical factors for optimal muscle growth. That way, the body has an adequate supply of energy to complete its many processes, and it can also dedicate more energy to muscle repair and growth.

But, to ensure that you’re eating in a surplus, you need to count calories and weigh your food. For that, you need to know your BMR (the number of calories you burn at rest every day) and TDEE (the total number of calories you burn daily.

By knowing how many calories you’re burning, you can eat slightly more than that and ensure proper muscle growth. This is the key to building lean muscle.

To calculate your BMR and TDEE, you can use a simple online calculator.

Why Tracking Your Progress Is Essential

Some folks gain weight more quickly than others. Because of that, it’s essential to track your progress and make adjustments if you have to.

For example, if you gain weight easily, you might be more carb-sensitive than other people. So, it’s a good idea to watch your carbs and consume most of them before and after your workouts. You can also experiment with low-carb eating on your non-training days.

We love the Fresh n Lean meal plans. They are packed with nutrition and lean meals, and are delicious.

Protein – The Building Block Of Muscle Tissue

Aside from getting enough total calories, it’s also vital to consume enough protein.

The reason for that is, protein provides the body with the building blocks it needs to build lean tissue – amino acids.

So, aim to consume at least 0.5 grams of protein per pound of body weight. If you currently weigh 160 pounds, aim for at least 80 grams of protein daily.

An Often Overlooked Muscle-Building Factor – Proper Hydration

Once you’ve ensured an adequate calorie and protein intake, it’s also essential to stay well-hydrated.

Water is essential for many health processes within the body, and it also affects muscle growth and athletic performance.

So, to stay hydrated, drink lots throughout the day. A good range is to drink eight to twelve 8-ounce glasses of water per day.

Cheat Days – Yes Or No?

The majority of your diet should be lean and healthy. That way, your body will have an adequate supply of all the nutrients it needs to build muscle and perform its processes.

But, having a cheat day or two per week won’t harm your progress – in fact, it’s quite beneficial for your lean muscle diet plan. What you need to keep in mind is that you should try to get enough protein and avoid stuffing yourself.

The ‘Get Lean’ Diet

I have been researching methods to lose weight in a healthy manner and called in the “big guns.” No, actually, I called the BIG GUNS. The nutritionist who helped me with this diet is also a body builder who knows how to trim the fat off every area of your body, especially the torso. If you want six-pack abs, combine this diet plan with cardio activity and abdominal exercises as listed in the “Achieving Washboard Abs” and “Lose the Love Handles” articles.

For this diet, the goal will be 5-6 meals a day, spaced out every three hours. The stomach takes about three hours to empty, so try to keep it full but never stuffed. The small meals are just enough to keep you satisfied until your next meal. Remember that when you skip meals, your metabolism slows down and you will not burn calories as well. Eating and exercise boost your metabolism. The base of the diet will be high protein, enough complex carbohydrates for the workouts and low fat. 

6 a.m.: Meal 1

This meal can have more fat because you have all day to burn it off.

5 egg-white omelet: You can throw one whole egg in for flavor. (Use a little cheese and pepper for taste.) if you want to add some ground turkey breast or vegetables, go ahead.


2 slices of wheat toast or small multi-grain bagel; I put low-fat peanut butter and sugar-free jelly. The more grains in your bread the better; nine-grain bread is a great toast in this case. Avoid all white breads, pasta, flour, etc.

Work out. Do cardio in the morning.

9 a.m.: Meal 2 (Post-Workout)

Eat carbs now after the workout; it helps with insulin transport and recovery.

Skim milk with banana or oatmeal with raisins in it (you could even go with small portions of both if you want).

No fat yogurt. (You can also have a piece of fruit if you have oatmeal.)

Noon: Meal 3

Ground turkey breast with a little cheese (no mayonnaise — you can have mustard, A1 sauce, low-fast salad dressing) in a whole-wheat wrap. I often have two of these. (If you like peppers or similar vegetables, you can throw them in since they add no fat.)

  • Baked chips (regular)
  • Broccoli (light butter; you can use the spray if you truly want to avoid all fat)
  • Piece of fruit

3 p.m.: Meal 4

1 can of tuna fish or egg whites here again with a multi-grain, whole-wheat bagel or bread. However, since most people are at work and have to have food that is easy, you can settle for another wrap, yogurt and cold carrots.

5 p.m. workout: Lift or calisthenics in the early evening

Post-Workout Meal 5

I recommend a protein shake right after a workout. If you don’t want a supplement drinks, have a can of tuna with little to no mayo or a piece of chicken on top of a salad and a few wheat crackers and pickles mixed in.

Dinner. Again, you can have good carbs here to give you energy back, but avoid fat since you will go to bed in the next few hours. The last thing you want is fat before you go to bed, because then it is simply going to be stored.

Try the Barilla multigrain pasta. It has 10 grams of protein in a serving and almost no fat. I would have this with turkey breast in it or lean steak, fish or a chicken breast with a sauce of your choice; just avoid fat sauces. This way, you are getting good post-workout carbs and protein. Choose wheat bread and use garlic on it so you have healthy garlic bread.

Now your day is done — good eating mixed with 1-2 workouts. The workouts can be as simple as walking 20-30 minutes or as tough as triathlon training. It is up to you and your fitness level and goals. The diet is great for any person trying to lose body fat.

Do not forget to drink water. See the “Weight Loss Myths” article to read about the importance of water with workouts. Water is the key. Drink it before you eat — it fills you up. I always tell myself to eat when the clock says to eat, not when my body says to eat. This way, I am never full and never hungry. This is a rough idea of how I eat.

Here are some other meals I would try:

  • Salad-chicken — no fat dressing
  • Chicken broccoli
  • Multi-grain pasta, turkey sausage, peppers (red yellow & orange), fat free Italian dressing (a cold dish)
  • Turkey breast burger on wheat bread
  • Egg whites are always a good meal. (Egg whites are just so healthy)
  • Subway roasted chicken breast. Avoid mayo; use the honey mustard or nothing.
  • Tuna


  • Fruits
  • No-fat yogurt
  • Vegetables

Check food labels and keep the fat down; I would say below 50 grams or so. The goal is to eat fruits and vegetables, multi-grain pasta and breads with chicken, lean meats or fish. Avoid processed foods as much as you can.

If you are diabetic or have other medical issues, contact a doctor or registered dietician before changing your eating habits.

Lean Out and Muscle Up Meal Plan

Winter may be creeping in fast, but that doesn’t give you the green light to fatten up and prepare for hibernation. Quite the opposite, in fact — sticking to your fitness routine and meal plan through the holidays and cold weather season can help you come out on the other side better than ever. And trust us, when it’s time to peel off the layers and reveal your hard work, you’ll be glad you stuck to it while everyone else was overindulging.

This two-month no-fail meal plan will set you up for success in 2021. It’s packed with nutritious and satisfying meals and snacks designed to ramp up muscle accrual while keeping fat in check. And to keep things simple and affordable, you will repeat days every other week to take advantage of bulk cooking and meal-prep techniques.

Every week consists of two different meal schedules that you will alternate every other day. On Sundays, you can choose to follow either Plan A or Plan B of that week and replace one meal with a treat meal. Remember, it’s not a free-for-all, though. It’s one meal, not an entire day. Use it to enjoy a special occasion, holiday, date night or night out with friends. When the week is over, move to the next set of meal plans and so on and so forth. Here is an example:

Week 1

Monday: Plan A
Tuesday: Plan B
Wednesday: Plan A
Thursday: Plan B
Friday: Plan A
Saturday: Plan B
Sunday: Treat Day! Follow either Plan A or Plan B and swap one meal for the treat meal of your choice!

Every other week, you’ll repeat the same schedule of meal plans from two weeks prior like this:

Week 1 and 3: Meal Plan A and B
Week 2 and 4: Meal Plan C and D
Week 5 and 7: Meal Plan E and F
Week 6 and 8: Meal Plan G and H

The Ultimate Muscle Meal Plan

Meal Plan 1
Meal Plan 2

Ultimate Muscle Recipes

Turkey Burgers

Juicy Turkey Burgers With Grilled Zucchini Fries

Makes: 4 servings


Turkey Burgers

  • 1 lb ground turkey breast
  • 2 tbsp olive oil
  • 2 tbsp Worcestershire sauce
  • 2 cloves garlic, finely chopped
  • 1 small onion, finely chopped
  • 4 whole-wheat sandwich thins

Grilled Zucchini Fries

  • 2 large zucchini, cut into long strips
  • ¼ cup whole-wheat breadcrumbs
  • ¼ cup grated Parmesan cheese
  • 2 large egg whites, lightly whisked
  • 1 tbsp olive oil
  • ½ tsp garlic powder
  • ½ tsp ground black pepper
  • ½ tsp kosher salt


Turkey Burgers

  1. Preheat grill (or oven).
  2. In large bowl, combine ingredients and mix with your hands.
  3. Form into four 3-ounce burgers.
  4. Grill four to five minutes on each side until cooked through.
  5. Toast buns, as desired.

Zucchini Fries

  1. Whisk egg whites lightly in shallow bowl and set aside. Combine Parmesan cheese and breadcrumbs in another bowl and set aside.
  2. Dip zucchini strips into egg mixture and then into breadcrumbs. Transfer strips to pre-greased grill pan or baking sheet.
  3. Season strips with salt, pepper and garlic powder, then drizzle with olive oil or spray with cooking spray.
  4. Cook on grill, turning once, until golden brown, about 20 minutes. If cooking in oven, preheat oven to 425 degrees and cook 30 to 35 minutes, until golden brown and crispy. Serve immediately.

Nutrition Facts (per serving): calories 423, total fat 16 g, saturated fat 3 g, trans fat 0 g, protein 38 g, sodium 825 mg, carbs 36 g, fiber 7 g, sugar 8 g

Cinnamon Roasted Almonds

Makes: 8 servings


  • 2 cups raw almonds
  • 1 large egg white, lightly beaten
  • ¼ cup Splenda or 2-3 tbsp stevia
  • 1 tsp ground cinnamon
  • ¼ tsp kosher salt


  1. Preheat oven to 250 degrees. Line baking sheet with parchment paper or aluminum foil. In medium bowl, combine seasonings with a fork.
  2. Add almonds to large bowl and pour lightly beaten egg white over almonds. Using a spatula, stir to coat evenly.
  3. Add powdered ingredients to egg-white-coated almonds and stir with a fork until well-coated.
  4. Spread almonds out onto lined baking sheet. Make sure almonds are in one layer to ensure even cooking.
  5. Bake in oven for four minutes. Remove and stir, then bake for another four minutes. Stir once more and then cook for another one to two minutes.
  6. Allow almonds to cool before storing in airtight container for up to four weeks. Note: Almonds will brown and dry as they cool.

Nutrition Facts (per serving): calories 211, total fat 18 g, saturated fat 1 g, trans fat 0 g, protein 8 g, sodium 74 mg, carbs 9 g, fiber 5 g, sugar 2 g

Breakfast Bowl

Potato Breakfast Bowl

Makes: 1 serving


  • 1 small white potato
  • 1 tbsp olive oil
  • 1 tsp dried rosemary
  • ½ tsp crushed garlic
  • 1/8 tsp kosher salt
  • 2 large eggs
  • 1-2 cups fresh baby spinach or kale
  • 2 tbsp diced onions


  1. Cube potato into 1-inch pieces.
  2. Heat olive oil, potatoes, rosemary, garlic and salt over medium heat in medium saucepan. Stir until potatoes are coated with oil and seasonings.
  3. Cover and cook 12 minutes, stirring occasionally, until potatoes are fork-tender (about 12 to 15 minutes). Set aside.
  4. Spray small skillet with cooking spray and heat over medium-high heat. Add onions and cook until translucent. Add fresh greens and dash of salt and pepper. Cook until greens are wilted, stirring frequently. Set aside.
  5. Using the same skillet, cook two large eggs to your liking — try sunny side up or scrambled.
  6. Add potatoes to bowl, then top with sauteed greens and eggs.

Nutrition Facts (per serving): calories 436, total fat 24 g, saturated fat 5 g, trans fat 0 g, protein 19 g, sodium 536 mg, carbs 38 g, fiber 7 g, sugar 3 g

Meal-Prep Timesaving Tips

  1. Always buy in bulk, stocking up on as much of an item as you need for a week’s worth of meals. For example, if sweet potatoes are on the meal plan for eight consecutive days, buy eight. They won’t go bad, and you’ll be glad you have them on hand when you need them.
  2. Cook in bulk. Don’t just make enough brown rice for today and tomorrow — instead, make enough for the entire week. You can even take it a step further and measure out portions ahead of time. This is especially useful if you’re a super-busy person with little time on a daily basis to put together meals.
  3. What you don’t eat, freeze. Made too much chicken or fish or are just tired of it? Package up the leftovers in freezer bags, use a Sharpie to label and date, then pop in the freezer for easy meals that will likely come up again in the meal plan.
  4. Take advantage of pre-portioned foods. Pick 100-calorie packs of almonds over a large bulk bag so you can save time counting and bagging appropriate portion sizes. Other easy items like string cheese, brown rice cups, tuna pouches and yogurt cups are also great in a pinch.
  5. Plan ahead. Look at the meal plan for the week to create your grocery list, then buy everything you need for the week so you’re prepared. Pick one day out of that week to prep what you need so cooking is a breeze and you can grab a meal or snack when needed.
  6. Try frozen veggies. This timesaving (and money-saving) convenience food is just as nutritious as the fresh variety and tastes just as good. Get a large bag of frozen veggies to keep on hand for a quick and easy addition to almost every meal in the plan.

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