Formula 50: 50 Cent's 'Eat Clean To Get Lean' Plan

If your diet is just one letter removed from "die," the meal plans for Formula 50 will surprise you. Based on my own food preferences and diet philosophy, they were designed for me by Stephanie M. C. Wilson, MS, RD, CISSN, LDN, head of nutrition at IMG Academies. Formerly, she served as sports nutrition consultant for the University of South Florida athletic department.

Stephanie was recommended to me by Layne Norton, Ph.D., a bodybuilder who earned his doctorate in nutritional sciences from the University of Illinois.

This plan is designed so you eat three meals per day, plus a snack and a post-workout drink. No need to be Tupperware Boy or Girl here. According to Layne, spreading your meals out doesn't hasten fat burning. I have you follow a more traditional regimen, one that should fit easily within your lifestyle, only now your foods will be much healthier and chosen with purpose.

Formula 50 contains two sets of meal plans, one for men, using a 185-pounder as an example, and one for women, using a 135-pounder as an example. The six weeks are covered by three weekly meal plans: 21 meals for the guys and another 21 for the ladies. Below you'll find two full days of healthy recipes for men from Weeks 1 and 2 of my program.

If you weigh more or less than the sample amounts, adjust your caloric intake accordingly while keeping the protein-carb-fat allocation intact. Use percentages. For example, if you're a dude who weighs 10 percent more than 185 pounds, bump your total calories up by 10 percent, dividing them more or less equally among your meals.