Here’s some lean meal examples that cover your entire day. It’s all here – now there’s no excuse not to eat lean!

Lean Meal Breakfast Examples

Lean Meal Option 1

• 2 Scoops of chocolate protein powder blended with 2 tablespoons of natural peanut butter
• 1 Cup of Oatmeal, Grits, or Cream of Rice mixed with Splenda and cinnamon

Option 2

• Egg Beater omelet (could add no sugar added ketchup)
• 2-3 pieces of Ezekiel Bread with fat free butter spray

Option 3

• Very lean Ham steak
• 1 whole large grapefruit

Option 4 (Quick Meal)

• 2-3 Serving of Kashi Go-Lean Cereal
• With 8 Ounces of Skim Milk
• Handful of Almonds

Lean Meal Lunch Examples

Lean Meal Option 1

• 6 ounces of lean deli turkey
• 1 slice of fat free cheese
• On a Wheat bagel with lettuce, tomato, mustard, etc.
• 1 serving of pretzels
• Diet Soda

Option 2

• 1 6 ounce grilled Chicken breast seasoned
• 1 Sweet Potato with Fat Free Butter spray & Splenda Brown Sugar
• Diet Soda

Option 3

• 6 ounces of pre-packaged grilled Chicken breast strips
• Mixed with a bag of Success rice brown
• 4 tablespoons of Salsa
• Diet Soda

Lean Meal Dinner Examples

Lean Meal Option 1

• 6-8 ounces of LEAN ground turkey
• Mixed Wheat Spaghetti
• & Black Olives (optional)
• & Seasoned Tomato sauce (not spaghetti sauce)
• Salad with (not too many colorful) veggies mixed with
• Vinegar and sprayed with Canola Oil Cooking Spray

Option 2

• 6 -8 ounces of very lean porkchops
• 1 small can of no sugar added mexicorn
• Steamed combination of zucchini & Squash
• (optional side of Healthy Choice Chicken & Stars)

Option 3

• 6 – 8 ounces of broiled fish season with lemon juice and garlic salt
• ½ of Success Brown Rice Bag
• Cucumber salad with
• Vinegar and sprayed with Canola Oil Cooking Spray

Lean Meal Snacks

• Pretzels
• Fiber One Bar
• Fruit (preferably bananas, oranges, strawberries, grapefruit)
• Rice Cakes
• Homemade low fat Chex mix
• Almonds
• Macadamia Nuts
• Tortillas heated up with cinnamon, Splenda, Fat Free Butter spray (Rolled up)
• Low Fat Beef Jerky

Lean Meal Dessert Examples

• Fat free – no sugar added pudding parfaits with Fat free whipped cream and fresh strawberries
• Fat free – no sugar added Jell-o parfaits with Fat free whipped cream and fresh blueberries
• Graham Crackers
• 1 PopTart
• Cereal with skim meal (low sugar cereals)
• Fat Free- No Sugar added Frozen Yogurt
• Homemade pizza with low fat crust, tomato sauce, and reduced fat cheese

Lean Fast Food Examples

• Subway (chicken or turkey) with no Cheese or mayo on wheat
• McDonald’s grilled chicken wrap with apple dippers
• Wendy’s grilled chicken wrap
• Taco Bell fresco bean burrito or chicken taco
• Pollo Tropical- Tropichop (grilled chicken, brown rice, black beans, salsa)
• Sushi (preferably brown rice sushi)

Beverage Examples

• Diet Soda (not sweetened with Splenda {they put too much})
• Tea
• Coffee
• Cappuccinos with skim
• Kool-Aid with minimal amounts of Splenda