🥗 Sample – 15-Day Lean Muscle Meal Plan

 

🔥 Build Muscle. Burn Fat. Stay Lean.

This sample from our 7-Day Meal Plan gives you two full days of clean, muscle-building meals — structured with real times, balanced macros, and simple foods. Perfect for anyone starting a transformation!

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🗓️ Day 1

🕗 8:00 AM – Breakfast
• 5 egg whites + 2 whole eggs
• 1 slice whole wheat toast
• 1 banana
☕ Black coffee or green tea (optional)

🕙 10:30 AM – Snack #1
• Greek yogurt (2%) + 1 tbsp peanut butter

🕛 12:30 PM – Lunch
• 150g grilled chicken
• 100g basmati rice
• Green salad with olive oil

🕓 4:00 PM – Snack #2 (Pre-workout)
• Smoothie: 1 scoop whey + almond milk + ½ banana + oats

🕕 6:30 PM – Dinner (Post-workout)
• 200g lean beef
• Steamed vegetables
• 1 medium boiled potato

🕘 9:00 PM – Optional Snack
• Cottage cheese or casein shake
• 10 almonds

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🗓️ Day 2

🕗 8:00 AM – Breakfast
• Oatmeal (½ cup) cooked with almond milk
• 3 boiled egg whites + 1 whole egg
• 1 apple

🕙 10:30 AM – Snack #1
• Cottage cheese + 1 tbsp honey

🕛 12:30 PM – Lunch
• 150g grilled salmon
• ½ cup quinoa
• Steamed broccoli

🕓 4:00 PM – Snack #2 (Pre-workout)
• Protein bar or shake
• ½ avocado

🕕 6:30 PM – Dinner (Post-workout)
• Turkey breast
• Stir-fried vegetables (bell peppers, zucchini)
• 1 medium sweet potato

🕘 9:00 PM – Optional Snack
• Greek yogurt + berries

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🧠 This is just a sample.

For the full 15-day plan with all meals, macros, portions & tips –
💾 Download the complete PDF for only $19.99.