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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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Prince4347

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Prince4347

Is this meal plan good for teens ?

Jun 17, 2013 8:25pm | report
ChuckLabrada

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ChuckLabrada

Yes it is. It's a healthy meal plan for anyone of any age. If they are healthy and do not have any allergies to certain foods.

Feb 18, 2014 12:48pm | report
Prince4347

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Prince4347

Is this meal plan good for teens ?

Jun 17, 2013 8:25pm | report
sudarshanmankad

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sudarshanmankad

I am a vegetarian. What should i eat for proteins?

Aug 2, 2013 10:15pm | report
ChuckLabrada

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ChuckLabrada

Sudarshanmankad

Thanks for the question. As a vegetarian, I am sure you have your favorite protein vegan sources. Beans, legumes, quinoa, tofu, and so on... If you are willing to eat eggs and fish these are also amazing sources of protein.

Pick the sources of protein you like best from vegan sources and ensure you are getting at least 1 gram of protein per body pound - per day.

All the best in your LBC!

Feb 26, 2014 9:23am | report
Balynevil

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Balynevil

Would be great to have a shopping list option as well. Specially for when starting the program out and not being familiar with what goes into each recipe.

Sep 2, 2013 6:20am | report
HadeeD777

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HadeeD777

Is it fine to take lean body RTD's in mid morning and mid afternoon snack??

Nov 23, 2013 1:28am | report
  • Body Stats
  • ht: 13'9"
  • wt: 165.35 lbs
  • bf: 11.0%
ChuckLabrada

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ChuckLabrada

Yes this is a great idea.

Feb 18, 2014 12:46pm | report
Bheflin

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Bheflin

I don't get it, in the video for Week 1 Day 3, Lee Labrada recommends staying away from Soda, however in today's lunch, it calls for Diet Soda.

Feb 19, 2014 8:30am | report
ChuckLabrada

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ChuckLabrada

Bjeflin,

Staying away from ALL sodas is the best thing you can do for yourself.

Water, cold or hot tea is all you really need to drink if your meals are healthy and rich in all your macro-nutrients

Thanks for the question.

Feb 19, 2014 9:35am | report
Bheflin

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Bheflin

Thank you! Will do.

Feb 19, 2014 11:13am | report
PGS27

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PGS27

Are veggies and fruits not considered to be carbs? Or do you mean to have complex carbs in addition to veggies fruits and proteins?
How many calories should i eat per day if im trying to lose weight and follow this plan. I find the carbs a little high for weight loss..any tips?

Feb 24, 2014 2:43pm | report
ChuckLabrada

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ChuckLabrada

PGS27

Good question. Carbs are referring to complex carbohydrates. So you are correct in addition veggies, and proteins.

To find out your total recommended amount of protein and carbs please use the calculator on the Nutrition Review page - http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-nutrition-overview.html

You can adjust according to what you feel is best for you, however we recommend following these guidelines the best you can.

With you all the best in your fitness journey.

Feb 26, 2014 9:27am | report
sadeqali

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sadeqali

Hi..

Since this plan is suitable for every one Is it healthy to take supplements in the early stage of the transformation?

Feb 25, 2014 1:29pm | report
  • Body Stats
  • ht: 15'0"
  • wt: 180.78 lbs
  • bf: 24.0%
ChuckLabrada

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ChuckLabrada

Sadqali

Yes it is healthy to take supplements at the beginning of your transformation.

If you are purchasing supplements outside of the recommended list found here - http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-supplements-overview.htm

Then the answer may be different there are supplements out there we wouldn't recommend.

Feb 26, 2014 9:29am | report
mrjhova

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mrjhova

I have to admit following with all this is a bit much for me atm, working full time and going to school full time. I can fit in the time to work out, but these meals are a bit much for me. Can I get by on like Cheerios(w/ Banana) for breakfast, Natural Peanut Butter Sammich or Salad with Chicken or Tuna for lunch and some kind of easy chicken fish dinner with another salad or Broccoli for dinner? With the Protein mix I got mixed in between? I have Whey for during the day and Casein for nights. I'm looking at up to 4 Protein shakes a day in this scenario , is that ok?

Mar 2, 2014 2:36am | report
ChuckLabrada

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ChuckLabrada

Hey MrJhova

Thank you for believing in the LBC for your program of choice.

Effort in = results out. All we can ever ask is you try you best each day. You could try cooking a large portion of your meals on the weekend. Things like chicken and lean ground turkey.

You can easily make meals for Mon - Thur on Sunday and they will stay fresh in the fridge.

In terms of the protein shakes, we would recommend 2 shakes total for the day.

Whole food meals will always be king. With 3 whole food meals and 2 shakes you will be well on your way brother!

Last but not least - remember your rule of 1/3 - your food plate should be 1/3 protein, 1/3 carb, 1/3 veggie/fruit.

Apr 9, 2014 12:35pm | report
coreyalexander2

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coreyalexander2

How many calories should I be eating per day?

Mar 2, 2014 9:16pm | report
ChuckLabrada

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ChuckLabrada

Hey Corey

Check out this page - http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-nutrition-overview.html

A good rule of thumb that I go by is 12-14 calories per body pound - per day. This isn't necessarily what the program suggest this is just my own personal reference.

Apr 9, 2014 12:37pm | report
Daylon2020

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Daylon2020

If you ever find yourself hungry during the day. using this meal plan..does it mean you're not doing it right?

Apr 12, 2014 5:21pm | report
ChuckLabrada

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ChuckLabrada

Daylon2020

It actually means the exact opposite. If you are eating great food and exercising. An increase in appetite during the day means your metabolism is working hard to burn all those calories.

If you are getting so hungry that you are choosing bad food choices, look to green tea, gum, or even some cut up veggies to hold you over to your next meal.

If you can stay strong and wait, you are ahead of the game.

LETS GET LEAN!

Apr 16, 2014 1:18pm | report
thylacine10

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thylacine10

what can I use as a substitute for Lean Body MRP and Yam Puffin?
Please reply

Apr 17, 2014 2:25pm | report
weiss321

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weiss321

I'm looking to get started with a good plan and after looking this one seems the best fit. I just had a couple of questions first. How far in advance can I cook these meals? Also is it okay to substitute certain meals? For example to cook twice the amount for one meal and use it 1-2 days later for the same meal as opposed to strictly sticking to the same meals for all 7 days?

Apr 18, 2014 5:37pm | report
ivks

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ivks

I understand that Protiens are very important part of the diet. But I really wish that there are alternative meal plans for Vegans mentioned somewhere.

Apr 18, 2014 11:21pm | report
david5431

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david5431

are there alternatives for the foods I don't like?

Apr 20, 2014 9:15pm | report
Showing 1 - 25 of 25 Comments

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