The "Lift & Lean" Meal Plan

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To maximize weight loss while lifting, your diet should focus on High Protein (to repair muscle), Fibrous Carbs (for energy), and Healthy Fats (for hormone health). This meal plan is designed to keep you full and energized for your 3-day workout split.

Breakfast: The Fuel Starter

  • Option A: Scrambled Eggs & Greens. 2–3 eggs (or egg whites for lower calories) scrambled with spinach, tomatoes, and a side of half an avocado.
  • Option B: Protein Oats. Cooked oats topped with a scoop of protein powder, a tablespoon of chia seeds, and a handful of berries.

Lunch: The High-Protein Power Bowl

  • The Formula: 1 serving of lean protein + 2 cups of vegetables + 1 small serving of complex carbs.
  • Example: Grilled Chicken or Tofu Salad. Large bowl of mixed greens, cucumber, and bell peppers. Add 150g of grilled chicken or tofu and 1/2 cup of cooked quinoa or chickpeas. Use lemon and olive oil as a dressing.

Post-Workout Snack: The Muscle Repair

  • Option A: A protein shake with water or almond milk.
  • Option B: 1 cup of Greek yogurt (plain, non-fat) with a sprinkle of cinnamon and 5–10 almonds.
Dinner: The Recovery Meal
  • Option A: Baked Salmon or White Fish. Served with roasted broccoli, cauliflower, and a small sweet potato.
  • Option B: Lean Ground Turkey/Beef Stir-fry. Sautéed with zucchini, green beans, and ginger. Serve over a small bed of cauliflower rice or brown rice.

3 Rules for Weight Loss Success

  • Prioritize Protein First: Aim for about 20–30g of protein per meal. Protein has a high "thermic effect," meaning your body burns more calories just digesting it compared to fats or carbs.
  • The 80/20 Rule: Eat clean, whole foods 80% of the time. Allow 20% for your favorite treats so you don't feel restricted and quit.
  • Hydration is Hidden Weight Loss: Drink at least 2–3 liters of water daily. Often, when we feel hungry, we are actually just dehydrated.

Quick Shopping List

  • Proteins: Eggs, Chicken Breast, Greek Yogurt, Tofu, or Lean Beef.
  • Vegetables: Spinach, Broccoli, Bell Peppers, Zucchini.
  • Carbs: Oats, Quinoa, Sweet Potatoes, Berries.
  • Healthy Fats: Avocado, Olive Oil, Raw Almonds.

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