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Lee Labrada's 7 Days Of Lean Body Meals!

Nutrition is one of the most important aspects of your lean body journey, and it can be easy! Here's a complete sample nutrition plan for the first 7 days on the Lean Body Meal Plan.

Training Overview | Supplements Overview | Nutrition Overview | Lean Recipes

Nutrition is one of the most important aspects of your lean body journey. Making healthy food choices everyday doesn't have to be difficult. Here's a complete sample nutrition plan for the first 7 days on the Lean Body Meal Plan. Also, don't forget to check out the The Lean Body-Friendly Recipes!


Day 1

Breakfast Alternative
Midmorning Snack
Midafternoon

Day 2

Midmorning Snack
Midafternoon

Day 3

Midafternoon
Dinner Alternative

Day 4

Breakfast
Midmorning Snack

Day 5

Midmorning Snack
Midafternoon

Day 6

Breakfast
Midafternoon

Day 7

Midmorning Snack




Labrada Nutrition



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About The Author

Lee's desire to help others reach their health and nutrition goals inspired him to found Labrada Nutrition, and create a line award winning products.

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dud011785

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dud011785

this article was very helpful, I'm not very good at nutrition this might actually help me to achieve my goals

Feb 1, 2013 10:21am | report
 
ChuckLabrada

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ChuckLabrada

Nutrition is more important then we realize. Glad you found the material helpful!

All the best.

Feb 21, 2014 11:47am | report
mamagrubbs

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mamagrubbs

i would def have to tweak this no diet soda or iced tea for me.

Article Rated:
Feb 23, 2013 2:36pm | report
 
ChuckLabrada

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ChuckLabrada

It's always about making it your own... Whatever works for you is the best way.

Consistency in the kitchen gets the abs in the gym!

Feb 21, 2014 11:48am | report
Dves

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Dves

It's a nice diet, but I'd replace the ice tea and soda with water and the fruits (except blueberries) with some mini carrots or other vegetable snacks.

Apr 22, 2013 6:33am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 167.55 lbs
  • bf: 10.0%
Dves

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Dves

And replace the coffee with milk or water as well. Coffee is as unhealthy as dip! I don't quite understand why it's even added, my only thought would be the fact that 80% of the world population is addicted and can't function without it... Tea would be a better alternative, and it has the same benefits as coffee, just at a lower degree.

Apr 22, 2013 6:38am | report
  • Body Stats
  • ht: 5'10"
  • wt: 167.55 lbs
  • bf: 10.0%
Paganbiker

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Paganbiker

any decent alternatives to the various nuts?

Jul 27, 2013 3:29pm | report
 
ChuckLabrada

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ChuckLabrada

Paganbiker, Thank you for the question.

It's hard to substitute the health properties of nuts with other sources of food.

However, you can purchase Macadamia nut oil, that can be put on food for taste and provide the health benefits of the nuts with out eating them.

Feb 21, 2014 11:57am | report
ronieljames20

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ronieljames20

how much gram of tuna I need every meal?

Oct 9, 2013 12:12am | report
 
ChuckLabrada

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ChuckLabrada

Ronieljames20, happy to help out...

The amount of grams per meal will depend on the amount of protein you need per meal.

As noted in the Nutrition overview page, you would like to get 1 gram of protein per body pound per day. Divided over the total number of meals per day.

Hope that sheds some light on your question.

Feb 21, 2014 12:01pm | report
subedar

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subedar

very good nutrition ,best for weight loss & fat burn

Dec 5, 2013 8:45pm | report
 
djjscratch

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djjscratch

love the food ...just wanna know the macros...and calories... sound like a great plan other than that

Dec 9, 2013 2:36am | report
 
jemar120

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jemar120

Do you repeat and mix up meals? It's doesn't have 12 week food routine ?

Dec 26, 2013 1:04pm | report
 
ChuckLabrada

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ChuckLabrada

Jemar120

The choices is yours. Personally I eat the same meals everyday at the same time. This can be difficult if you like variety.

In this case, you will want to mimic the meals as best you can, sub good protein sources, carbs and fats to make different meals with relatively same macro-nutrient profiles.

Thanks for the question!

Feb 21, 2014 12:04pm | report
peterazz79

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peterazz79

I think I'll give this a try. Bring on the breakfast burrito first :)

Jan 5, 2014 9:51pm | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 185.63 lbs
  • bf: 16.0%
lmoaks

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lmoaks

Just wondering what quantities we should be eating? Such as: how many egg whites and how many grams of nuts? Is the chicken breast sandwich made on bread? Or are quantities needing to be calculated per person?

Jan 6, 2014 10:52pm | report
 
ChuckLabrada

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ChuckLabrada

Imoaks

This is very important so I am glad you asked.

Your best place to start is the nutrition overview page - http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-nutrition-overview.html

Here you will find out the total amount of protein and carbs needed per day. From there you can look at the suggested meals and find out how many grams, or ounces of each food item you would like to eat.

All the best!

Feb 21, 2014 12:06pm | report
DennySmith

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DennySmith

Ok. This is my step to my road of success . This seven day meal plan is just a part of all the hard work I've just committed myself to.

Jan 13, 2014 9:29am | report
 
ChuckLabrada

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ChuckLabrada

DennySmith

So well put! The hard work you put in over the next 12 weeks will soon turn into easy healthy habits down the road.

Health is all about habits... and being able to maintain them!.

Wish you all the best in the LBC!

Mar 10, 2014 10:07am | report
PGS27

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PGS27

I was wondering for a male 31 years old, trying to lose body fat and gain muscle how many calories should i eat daily with this plan. I find the carb intake to be a little high for fat loss any tips?

Feb 24, 2014 1:39pm | report
 
ChuckLabrada

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ChuckLabrada

PGS27

As noted above... Your best place to start is the nutrition overview page - http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-nutrition-overview.html

If you find the carbs to be on the heavy side feel free to adjust accordingly.

However with the amount of hard work in the gym you will be doing we highly recommend you follow the macros provided.

If you really want a fine tuned diet, making an appointment with a local nutritionist may be something you would enjoy.

Carbs are not our enemy its the type of carbs that matters most. Whole grain, naturally occurring carbs, such as sweet potatoes, brown rice, beans, legumes and so are are all great choices of carbs.

Hope you not only reach but surpass your goals!

Mar 10, 2014 12:04pm | report
theidt

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theidt

So this might be a stupid question but I'm new to this whole dieting and nutrition thing. Are they egg whites, cooked or raw???? I clicked on them, like I clicked on all the other food items, but they just popped up saying egg whites raw... So I'm a little confused... Any help would be appreciated. TYI.

Mar 6, 2014 11:50pm | report
 
ChuckLabrada

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ChuckLabrada

Hey Theidt

Remember in grade 3 when the teacher always said "There's no such thing as a stupid question" haha well they were right.

In terms of egg whites, as long as they are pasteurized you can drink them... However in terms of this meal plan they mean cooked.

If you are running out of time in the morning you are better off making a shake with egg whites then not eating breakfast that's for sure!

All the best in the LBC!

Mar 10, 2014 12:08pm | report
Jcknox25

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Jcknox25

What I want to know is for example how much protein is in those yam muffins and how many of them is 1 serving. I would like the info on the servings

Mar 17, 2014 2:47pm | report
 
ChuckLabrada

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ChuckLabrada

Jckox25

This is a great question, and to be honest I do not know the answer.

1 serving would be one muffin. The amount of protein per muffin would be roughly 3 grams if you made all 18 muffins.

With the amount of ingredients I think these will be very small muffins. But don't quote me on that. I don't bake much. I stick with the very basics. :)

Please let us know how they turn out if you try them.

GO LBC!

Mar 21, 2014 10:57am | report
Showing 1 - 25 of 102 Comments

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