Nutrition is one of the core components of a healthy life and at present, people are thriving hard to achieve a fit and lean body. But how can a person achieve a lean physique without having to worry about excess fat? The following meals are tailored to fit the nutritional desires.
According to Bodybuilding, there are several food choices that a person may include as his lean body meal plan. Breakfast consists of egg whites, coffee, and homemade muesl, with egg white omelete with chicken and oatmeal as substitute. For midmorning snack, yam muffin and high protein lean meal shake powder can be consumed. Lunch consists of chicken breast, pecans, apple, and iced tea while another two scoops of protein shake are consumed in midafternoon. Dinner includes grilled hallbut, baked potato, salad, olive oil, balsamic vinegar, and frozen yogurt.
As per the publication, another variation of the meal plan can be made on the second day. For breakfast, there are whole grain toasts, creamy salmon omelet, and coffee, with an apple and two scoops of protein shake consumed for midmorning snack. Lunch consists of chicken and vegetable burrito, salad, olive oil, honeydew melon slice, and ice tea, while midafternoon snacks include two scoops of protein shake. Then for dinner, one may prepare grilled vegetables, polenta and sea scallops, and raspberry sorbet.
Protein is the key macronutrient if the person wants to gain muscle and have a leaner body. According to Women’s Health Mag, beef and turkey, roasted soy nuts, protein fiber, energy bars, hard-boiled eggs, and string cheese, are good inclusion in a high protein meal. As per the publication, experts recommend consuming between half to one gram of protein per pound of the body weight. This implies that a 140-pound woman has to consume about 70 to 140 grams of protein per day.
To have a lean physique, one has to cut his calorie intake to around 1,800 calories, according to Coach Magazine UK. This can be achieved by consuming 45g oats with 300ml skimmed milk, and 1 teaspoon honey, along with 200ml apple juice for breakfast; 120g low fat yogurt with honey and blueberries for snacks for snacks; grilled chicken breast salad sandwich with wholemeat bread for lunch; whey protein blended with 80g blueberries, 80g raspberries, 50g blackberries, and water for the next snack; 120g tuna steak with stir-fried broccoli, green beans, mushrooms, sesame seeds, and oil for dinner; and 250ml skimmed milk for the next snack. Overall, these food selections have a sum of 1,835 calories with 229g carbohydrates, 136g protein, and 33g fat.
Beef broccoli pasta is another meal that helps a person have a lean body, mainly due to its high protein content. According to Muscle and Fitness, the recipe ingredients include three-fourth cup broccoli, six to nine ounces extra-lean ground beef, and two cups pasta. As per the publication, these ingredients have 700 calories, 83g carbohydrates, 60g protein, and 13g fat, along with creatine in beef. Creatine contains amino acids, which are the building blocks of protein, as well as B vitamins, which help in various cellular processes. In addition, the meat ingredient also had iron, which contribute to effective blood and oxygen delivery to the other parts of the body. Moreover, pasta provides carbohydrates for energy whole broccoli also has protein, aside from its fat-regulating substances.
Overall, to have a lean body, a person should maintain a strict nutritional plan without compromising the macronutrients, vitamins, and minerals, consistent training, and adequate sleep and rest. Achieving this goal may be the greatest challenge for most people, but making it true serves as a great legacy.