The full 15-day plan with all meals, macros, portions & tips

🔥 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!

🗓️ 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

🗓️ 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