7 - Day Lean Out Meal Plan

A 7-day lean out meal plan is a structured weekly eating guide designed to help reduce body fat while preserving (or even building) lean muscle. Unlike strict “dieting,” it’s more about nutrient timing, portion control, and food quality — often paired with resistance training or high-intensity workouts.

🔑 Core Principles of a Lean Out Meal Plan

1. High protein – To protect lean muscle and boost metabolism (chicken, turkey, fish, eggs, Greek yogurt, tofu, legumes).
2. Moderate carbs – Focused around workouts for energy and recovery (brown rice, oats, quinoa, sweet potatoes, fruits).
3. Healthy fats – For hormone balance and satiety (avocados, nuts, olive oil, fatty fish).
4. Plenty of vegetables – To add fiber, micronutrients, and volume without excess calories.
5. Hydration – Water, green tea, and electrolytes are key; sugary drinks are avoided.
6. Meal frequency – Usually 3–5 meals per day, sometimes aligned with workout windows (e.g., carbs post-workout, lower carb at night).

✅ Benefits

• Supports fat loss without severe restriction.
• Helps maintain energy for training.
• Encourages muscle definition (“lean look”).
• Teaches portion control and healthy eating habits.

⚠️ Challenges:

• Requires meal prepping and consistency.
• May feel restrictive if you enjoy higher-carb foods.
• Results depend on pairing with the right workout plan.

WHAT YOU WILL GET:

1. 7 - Days Worked Out Meal Plan
2. Recipes
3. Shopping List
4. Home Based Exercise Plan worth R279.00
5. How to measure yourself-Guide