Follow This Meal Plan For getting Shredded-Get Lean Muscles

Meal Plan 

Breakfast: 

Option 1. 

½ Cup Oatmeal 

Banana/orange/Apple/ Fruit of choice 

One slice toast with one tablespoon peanut butter 

Option 2. 

Cup of unsweetened Tea 

Cup of mixed fruit/ natural pineapple slices 

One slices toast with one egg/ Can of sardines/ Half can of tuna 

Option 3. 

Cup of unsweetened Tea 

Cup of oatmeal with mixed nuts/strawberries/blueberries 

And one boiled egg 

Cup of low fat greek yogurt 

Lunch: 

Chicken/Beef/Non-cured meat of choice-3 oz.(size of a bar of soap) 

With five spoonfuls of rice/pasta/carbs of choice 

Bowl of mixed greens salad/steam vegetables 

Greens could include watercress, spinach, arugula, lettuce etc. 

Steam vegetables of broccoli, carrots, cabbage etc. 

Dinner: 

Important no processed carbs/no more than three (3) spoonfuls 

Preferably fish. Salmon or can of tuna/ other fish/one oz. Of turkey 

With one baseball size sweet potato/Irish potato 

With steam veggies preferably different type to what you  had for lunch. Like corn, mixed vegetables, peas, string beans etc. 

For snacks eat mixed nuts/ almonds or raw cashews or fruits of choice or Unsweetened fruit smoothie or fresh squeezed vegetable juice 

P.S. As with any diet or exercise program, please consult Doctor before making drastic changes.