Lean Muscle Building Meal Example

Lean Muscle Building Diet
These samples show just a few ways to combine meals and snacks to meet your daily food group targets.

Meal Plan A(based on a 2000 Calorie Plan)

Breakfast

1 ounce(s) Grains

½ cup(s) Fruits

½ cup(s) Dairy

Morning Snack

1 ounce(s) Grains

1 cup(s) Fruits

Lunch

2 ounce(s) Grains

1 cup(s) Vegetables

½ cup(s) Fruits

1 cup(s) Dairy

2½ ounce(s) Protein Foods

Afternoon Snack

½ cup(s) Vegetables

½ cup(s) Dairy

Dinner

2 ounce(s) Grains

1 cup(s) Vegetables

1 cup(s) Dairy

3 ounce(s) Protein Foods

Meal Plan B(based on a 2000 Calorie Plan)

Breakfast

1 ounce(s) Grains

1 cup(s) Dairy

1½ ounce(s) Protein Foods

Morning Snack

1 cup(s) Fruits

½ cup(s) Dairy

Lunch

2 ounce(s) Grains

1 cup(s) Vegetables

½ cup(s) Dairy

2 ounce(s) Protein Foods

Afternoon Snack

1 ounce(s) Grains

½ cup(s) Vegetables

Dinner

2 ounce(s) Grains

1 cup(s) Vegetables

1 cup(s) Fruits

1 cup(s) Dairy

2 ounce(s) Protein Foods

Meal Plan C(based on a 2000 Calorie Plan)

Breakfast

1 cup(s) Fruits

1 cup(s) Dairy

Morning Snack

1 ounce(s) Grains

½ cup(s) Dairy

1½ ounce(s) Protein Foods

Lunch

2 ounce(s) Grains

1 cup(s) Vegetables

1 cup(s) Dairy

Afternoon Snack

1 ounce(s) Grains

½ cup(s) Vegetables

½ cup(s) Dairy

2 ounce(s) Protein Foods

Dinner

2 ounce(s) Grains

1 cup(s) Vegetables

1 cup(s) Fruits

2 ounce(s) Protein Foods

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