Reach your Lean Definition goal with MaxiNutrition's (Formerly Maximuscle) lean diet plan
Pick any one of the following. Our choices are often high in carbohydrate. Try and add in 20-30g of protein and some fibre for a balanced lean diet plan.
| Breakfast | Lunch | Evening Meal | Snacks |
|
Poached eggs on wholemeal toast (2 eggs, 1 Toast) 300 kcal| Carbs 21g | Protein 17g | Fat 12g |
Prawn Mayonnaise sandwich 287 kcal| Carbs 37g | Protein 15g | Fat 8g |
Steamed Cod and mixed vegetables and sweet potato mash (113g Cod, 160g Veg, 191g Sweet Potato) 346 kcal| Carbs 47g | Protein 30g | Fat 3g |
Large handful of mixed nuts, raisins and sultanas 40g 209 kcal| Carbs 14g | Protein 8g | Fat 13g |
|
Hard boiled eggs with a slice of seeded toast and tomato (2 eggs, 1 Toast) 306 kcal| Carbs 23g | Protein 19g | Fat 14g/small> |
Chicken salad with in a wholemeal wrap (100g chicken) 391 kcal| Carbs 37g | Protein 38g | Fat 11g |
Seasoned Chicken with Mediterranean Vegetables and Cous Cous 474 kcal| Carbs 35g | Protein 45g | Fat 15g |
Cottage Cheese on crisp bread crackers 162 kcal| Carbs 20g | Protein 16g | Fat 2g |
|
Omelette with tomato and cottage cheese (2 eggs) 273 kcal| Carbs 4g | Protein 27g | Fat 16g |
Tuna Salad and a wholemeal pitta bread 315 kcal| Carbs 31g | Protein 44g | Fat 2g |
Chicken Satay Stir Fry (100g Chicken, 50g Rice) 370 kcal| Carbs 40g | Protein 29g | Fat 10g |
Reduced fat peanut butter 30g on 2 multigrain crisp breads 250 kcal| Carbs 23g | Protein 8g | Fat 13g |
|
Fruit & Fibre cereal (40g) & High protein Yoghurt (160g) 313 kcal| Carbs 47g | Protein 15g | Fat 6g |
Spicy tuna melt (150g Tuna, 2 slices of wholemeal toast) 306 kcal| Carbs 33g | Protein 44g | Fat 6g |
Fish Cakes with a crispy salad (2 fish cakes) 380 kcal| Carbs 26g | Protein 22g | Fat 20g |
Low fat yoghurt with Promax 241 kcal| Carbs 18g | Protein 29g | Fat 6g |
|
Promax Lean Smoothie (300ml skimmed milk, ½ a banana, ½ serving of Promax Lean) 382 kcal| Carbs 48g | Protein 40g | Fat 3g |
Feta Cheese and cottage cheese salad with light Balsamic Vinegar 229 kcal| Carbs 11g | Protein 23g | Fat 8g |
Salmon Steak with mixed vegetables and potatoes 452 kcal| Carbs 44g | Protein 35g | Fat 15g |
Skimmed milk (300ml) 210 kcal| Carbs 30g | Protein 20g | Fat 1g |
MaxiNutrition Support
Pick any one of the following, up to 2 per day (to be used mid morning and/or mid afternoon, to aid recovery use immediately after exercise) could be used as snack alternatives.
Promax Lean shake 239 kcal| Carbs 9g | Protein 38g | Fat 5g
Promax Lean Bar 206 kcal| Carbs 19g | Protein 23g | Fat 5g
Thermobol tablet (only have 1 per day first thing in the morning)
Add at least 1 piece of fruit per day
Banana 116 kcal| Carbs 27g | Protein 4g | Fat 0g
Orange 62 kcal| Carbs 15g | Protein 1g | Fat 0g
Apple 95 kcal| Carbs 25g | Protein 1g | Fat 0g
Grapefruit (100g) 32 kcal| Carbs 8g | Protein 1g | Fat 0g
Pear 96 kcal| Carbs 26g | Protein 1g | Fat 0g
Total Calories 1760 kcal| Carbs 205g | Protein 173g | Fat 33g
For individuals over 80kg you should aim to for a diet consisting of at least
Total Calories 2000 kcal| Carbs 300g | Protein 150g | Fat 44g
Example Day
| Upon Waking | Breakfast | Mid Morning Snack | Lunch | Mid Afternoon Snack | Evening Meal | Evening Snack |
|
Thermobol Tablet |
Fruit & Fibre cereal (40g) & High protein Yoghurt (160g) |
Spicy tuna melt (150g Tuna, 2 slices of wholemeal toast) |
Chicken Satay Stir Fry (100g Chicken, 50g Rice) |
Skimmed milk (300ml) |
How Will Protein Help
Protein is an essential nutrient for those looking for a more defined physique. For muscle maintenance, individuals should increase their protein requirement from 0.8g of protein per kg of body mass per day (g/kgBM/d) to 1-2 g/kgBM/d.
The Benefits Of Protein
1. BUILD – Protein helps the development of lean muscle tissue.
2. RETENTION – Protein supports the maintenance of muscle tissue which is key when on a calorie restricted diet.
