Sample diet plan for lean body

A sample diet plan for a lean body would include a combination of nutrient-dense foods that promote muscle growth and fat loss while providing enough energy to fuel daily activities and exercise. Here’s an example:


  • 2 whole eggs
  • 1 cup of oatmeal
  • 1/2 cup of blueberries
  • 1 scoop of protein powder (optional)
  • 1 tablespoon of almond butter


  • 1 apple
  • 1 ounce of almonds


  • 4 ounces of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of steamed broccoli
  • 1/4 avocado


  • 1/2 cup of Greek yogurt
  • 1/2 cup of sliced strawberries


  • 4 ounces of grilled salmon
  • 1 cup of quinoa
  • 1 cup of roasted Brussels sprouts
  • 1 tablespoon of olive oil

Before bed:

  • 1 scoop of casein protein powder
  • 1 tablespoon of peanut butter

This sample diet plan includes a balance of lean protein, complex carbohydrates, healthy fats, and fiber-rich fruits and vegetables. It’s also important to drink plenty of water throughout the day to stay hydrated and support proper digestion. Keep in mind that this is just an example, and it’s important to customize your diet plan based on your individual needs and goals.

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