Lean Body Eating Is Do-able!
Lean Body Eating Requires a little planning and focus but the results are deifintely worth it!
According to the precision nutrition system, counting calories is over rated and for most people just not necessary. I tend to agree unless you are in a small amount of the population going ‘super lean’. Chances are your not and you just want to be fit, look good and ensure your fairly healthy.
Our approach to lean body eating employs the precision nutrition’s approach and I have detailed it for you below. Let’s keep it simple as the best plans normally are that… Simple!
Components of Muscle Building Meals.
2 palms of protein – the building blocks of muscle.
3 fists of veggies – loaded with vitamins, minerals, and fibre.
1 fist fruit, starch, or whole grains – carbohydrates to help add healthy calories.
1/4 cup healthy fat – helps increase natural testosterone and other good stuff.
A big glass of water – Because water makes up 70% of your body. Most people including you are dehydrated!
Lean Body Eating Grocery List
The following grocery list will be enough to make all of the meals listed here. Plus, you’ll have some leftovers.
• 1 dozen eggs
• 1 red capsicum
• 1 small red onion
• 1 bag baby spinach
• 1 avocado
• 1 jar coconut oil
• 1 package fresh raspberries
• 1 package fresh blueberries
• 2 pounds lean ground beef
• 1 bag broccoli slaw (or coleslaw mix)
• 2 medium-sized sweet potatoes
• 1 bottle olive oil
• 1 bottle white wine vinegar
• raw mixed nut mixture (pecans,
cashews, macadamia, almonds)
• 1 jar almond butter
• 1 container vanilla protein powder
• 1 can coconut milk
• 1 bag frozen mixed berries
• 1 carton unsweetened almond milk
• hot sauce (optional)
• garlic salt
• red pepper flakes
• sea salt
Stuff You Should Have In Your Kitchen
You don’t need a ton of tools to make Muscle Building Meals, but you do need a
• Cutting board
• Chef’s knife
• A large pan or wok
• 1 small omelette pan
• baking sheets
• 1 can opener
• 1 big mixing bowl
• 1 blender
The Ultimate Muscle Meal is how customizable it is. As long as you follow the rules and have all the components, you can really do whatever you want.
Want chicken instead of beef? Go for it.
Prefer salmon instead of chicken? Do it.
Hate broccoli and want to use carrots? Sure.
Like to make scrambled eggs with veggies and fruit for dinner? Why the hell not. Go crazy.
Easy roast chicken.
2 boneless, skinless chicken breasts
- Preheat oven to 375 degrees
- Cut fat off chicken
- Season chicken with a pinch of salt, garlic salt, pepper, and paprika
- Put in the oven for 30 minutes.
Roast six chicken breasts at a time. Cook 2 pounds of ground beef and use one for lunch and one for dinner. Bake 4 sweet potatoes at once. Put everything in the fridge and can freeze.
Buy made-for-you spices.
If you like to make your own spice blends go foor it but why make it harder than it needs to be? Hit the grocery store and grab some pre-made steak seasoning and chicken rub.
Buy made-for-you meats and veggies.
If you want to make it very easy on yourself, simply go to a Whole Foods or organic grocery store, head to the deli section, and load up on their pre-made chicken breasts, burgers, salmon, and veggie combos. It’s a little more expensive, but it can save you time.
Focus on one meal at a time.
We just gotta say it one more time: don’t try to replace all of your meals at once. That all-or-nothing attitude will get you nowhere.
Instead, pick one Ultimate Muscle Meal, grab all the ingredients you need, and make it today. Then make it again tomorrow. And again the next day.
I also like this on healthy breakfasts made simple.
After you’ve made it every day for a week or two, feel free to add another one.
So there is a great start to kick you in the right direction. Feel free to email us at Dion@vivafitness.com.au and if you want a customised plan reach out and we can help manage your personal nutrition plan for you.
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