Kick start your bodybuilding diet with this FREE 7 day lean muscle building diet plan designed to get ripped results.
When your goal is to get ripped you need to follow a high protein lean muscle building diet plan. This bodybuilding diet can help you build lean muscle and get ripped faster. A muscle building diet requires a menu plan that is high in protein while also being packed with essential bodybuilding diet nutrients for building lean muscle.
This lean muscle building diet plan gives you high protein meal ideas for breakfast, lunch and snacks. Note it is also essential when following a bodybuilding diet to feed your muscles post-workout. For best lean muscle results combine 2 scoops of Vitalstrength Hydroxy Ripped Protein with 250ml of cold water or skim milk and take with 20mins of your workout.
So if you want to build lean muscle for bodybuilding or fitness, this 7 day lean muscle diet plan is for you.
BODY BUILDING DIET PLAN TO GET RIPPED
FOR MOBILE DEVICE PLEASE SCROLL RIGHT
| MONDAY Lean Muscle Meal Plan | ||||
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
| 1 cup of oats soaked in 2 scoops (40g) of Vitalstrength Ripped Protein mixed with 250ml skim milk, 1 handful of berries, 1 tbsp slivered almonds | 2 boiled eggs, 1 apple | 1 wholemeal wrap, 1 tin (185g) tuna in spring water, ¼ avocado, 4 slices tomato & cucumber, rocket, 1 tbsp low-fat mayo | 2 scoops (40g) of Vitalstrength Ripped Protein mixed with 250ml water | 1 poached chicken breast (200g), 2 tsp Moroccan spice, 1 cup brown rice, steamed broccoli |
| TUESDAY Lean Muscle Meal Plan | ||||
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
| 2 poached eggs, 2 slices multigrain toast, ½ cup oats (50g), milk | 2 scoops (40g) of Vitalstrength Ripped Protein mixed with 250ml water, 1 orange | Chicken breast (200g), ½ avocado, 1 cup spinach, ½ tomato, 1 cup cooked quinoa, 1 tsp lemon juice & olive oil | 6 rice crackers 1 tbsp natural peanut butter (or almond spread) | 1 salmon steak (200g), Asparagus, 1 cup cooked quinoa, 2 tbs low fat greek yoghurt, 1 tsp capers, Squeeze of lemon |
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| WEDNESDAY Lean Muscle Meal Plan | ||||
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
| Ripped Muscle Smoothie: 1 banana, 1 tbsp yoghurt, Handful of berries, 1 cup of skim milk, 2 scoops Vitalstrength Ripped Protein | 2 tbsp Hummus on 2 Rice cakes, 1 apple | Fish or chicken (200g), 1 cup cooked brown rice, 1 cup green vegies | 180g yoghurt, 5 brazil nuts | 250-500g grilled steak, Steamed spinach, 1 cup cooked sweet potato, 1 grilled tomato |
| THURSDAY Lean Muscle Meal Plan | ||||
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
| 1 cup muesli, 1 cup milk, 1 banana sliced, 1 tbsp LSA | 200g natural/greek yoghurt with 1 tbsp chia seeds, 1 scoop Vitalstrength Ripped Protein | 1 small can of chickpeas, 1 tin of salmon (185g), mixed salad (avocado, tomato, lettuce) 1 tbsp pine nuts Drizzle of lemon juice and olive oil | Egg wrap: 2 eggs scrambled, 1 wholemeal wrap, salt & pepper | Stir-fried tofu, 1 cup mixed vegies, 1 tsp ginger, 1 tsp garlic and tamari sauce, 1 cooked cooked brown rice |
| FRIDAY Lean Muscle Meal Plan | ||||
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
| Oats - 1 cup or Quinoa - 1 cup soaked in 2 scoops (40g) of Vitalstrength Ripped Protein mixed with 250ml skim milk, 1 sliced banana and berries. | 30 Raw Mixed Nuts, 2 dates | Chicken or fish (200g), 1 large cooked sweet potato, 1 cup green veggies | Mixed Veggie Sticks, 2 tbsp hummus | Grilled white fish (250g), 1 cup sweet potato, mixed salad (avocado, tomato, lettuce) |
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| SATURDAY Lean Muscle Meal Plan | ||||
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
| 6 egg whites, 1 yolk (scrambled, or omelette) 2 slices wholegrain bread, ½ cup oats (50g), milk | 100g low-fat cottage cheese 4 x Ryvita Crackers | 2 x salmon and avocado sushi rolls 1 apple | Green smoothie: ½ cup almond milk, 2 tbsp natural yoghurt, 2 scoops Vitalstrength Ripped Protein, 4 strawberries, 1 banana, 1 handful spinach. | 1-2 cups wholemeal pasta, 5 cherry tomatoes, basil, mushroom, feta |
| SUNDAY Lean Muscle Meal Plan | ||||
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
| Lean Muscle pancakes: 1 Cup Oats, 5 Egg Whites, 2 Whole Eggs, 2 Scoops Vitalstrength Ripped Protein, Dash Cinnamon, 2 tbsp Coconut Oil, 1 Cup Berries | 10-15 almonds, 1 cup grapes | Deli roast beef (100g), 2 slices of wholemeal bread, 1 slice low fat cheese, mixed salad (avocado, tomato, lettuce), 1 tbsp low-fat mayo | 2 cups plain popcorn | ½ roast chicken, 5 baby potatoes, mixed salad (avocado, tomato, lettuce) tsp lemon & olive oil |
Lean muscle building diet plan tip: For best results from your lean muscle bodybuilding diet, stick to this lean muscle building diet plan for the next 7 days and then mix it up in the following weeks by choosing a different lean muscle diet breakfast, lunch, snack and dinner option each day.
In addition to following this muscle building diet plan make sure you drink at least 2 litres of water per day and smash a Vitalstrength Ripped Protein shake after every workout to help build lean muscle faster. This lean muscle diet plan is designed to be combined with a lean muscle training program which will accelerate your muscle building gains. So if you want to get lean and ripped print this lean muscle building diet plan now and start seeing bodybuilding results!