This is a basic timed-nutrient meal plan out­line based on an aver­age 9–5 desk job lifestyle. Fill in the nutri­ents using my gro­cery list and it should be an easy way to get started on the right track to clean and lean! NOTE: Calo­ries still fac­tor in. Be aware of how many calo­ries you con­sume because how much or how lit­tle you eat, no mat­ter how healthy or clean the food is, will still be the base­line rea­son you lose or gain weight. So track your caloric intake and prac­tice por­tion con­trol. Eat Clean & Train Mean my friends! :)

MEAL 1:

1 mul­ti­vi­t­a­min!

1 L water

1 com­plex carb (grain, oat, or yams)

1 pro­tein

(1 fat, but usu­ally in the form of EFA’s or Fish oil caps)

MEAL 2:

1/2 L water

1 c.carb: green veggies!

1 pro­tein * (fat usu­ally is plenty in the pro­tein or carb source)

(This is a good time to TRAIN)

MEAL 3:

1/2 L water

1 c.carb (grains, oats, or yams)

1 pro­tein*

(This is also a good time to TRAIN)

MEAL 4:

1 mul­ti­vi­t­a­min

1/2 L water

1 c.carb: veggies!

1 pro­tein*

MEAL 5:

1/2 L water

1 c.carb: green veggies!

1 pro­tein

1 healthy fat (1 tbs olive oil, another serv­ing EFA/fishoil, 1/2 ava­cado, 24 almonds, etc)

MEAL 6:

(water amount up to you)

1 c.carb: veggies

1 pro­tein

1 healthy fat (1 tbs olive oil, another serv­ing EFA/fishoil, 1/2 ava­cado, 24 almonds, etc)

 NOTE:

**Use items on my GROCERY LIST to fill out this meal plan skeleton.

**Get 7–10 hours of sleep, and at least 96oz fresh water daily

**This meal plan is a ‘SAMPLE’ and isn’t always one-size-fits-all. If you want a per­son­al­ized plan, please email causefitness@me.com, sub­ject line: MEAL PLAN.