When it comes to losing weight or building muscles, you should know that exercise alone can’t get you the best results.
Proper workouts need to be combined with the proper diet. And a healthy diet requires keeping track of what you eat all the time, so to help you be prepared we’ve composed this four week diet plan. If you you’re persistent and stick with this diet plan, you’ll definitely reach your goal a lot quicker.
The most important change you need to make if you want to get leaner is get rid of processed foods. You need to replace them with vegetables, healthy fats and protein. Changing this will help you lose the excess fat while keeping your muscles.
Another important thing about a healthy diet are food rich in fibre. This will keep you satiated for longer and provide your body with essential antioxidants and nutrients.
This four week plan includes all the foods you need to eat and is also composed so it ensures you get all the essential nutrients and energy which your body requires. It also cuts the calorie intake to around 1800 calories a day.
After four weeks you’ll be able to see the results, being leaner and fitter.
Since this diet plan is composed to help you lose weight and lose the excess fat, it will be a bit harder to gain muscle mass. But the amount of protein this plan consists is enough to help you keep your existing muscle mass.
It’s best to exercise on the days when you consume mostly carbs. Carbs provide the body with muscle glycogen. Consuming carbs when you exercise means that your muscles will be strong and primed and that you won’t suffer a subsequent slump and a sugar rush.
Breakfast: 45g of oats and 300ml of skimmed milk, 1 tablespoon of honey and 200ml apple juice.
Snack: 110g low-fat yoghurt with honey and blueberries.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Snack: Smoothie: 25g whey protein, 80g raspberries, 50g blueberries and water.
Dinner: 120g of tuna broccoli, green beans, mushrooms, oil and sesame seeds, 60g brown rice.
Snack: 250 ml skim milk.
Daily total: 1,835 calories: 33g fat, 136g protein and 229g carbs
Breakfast: Smoothie: 25g whey protein, 300ml skim milk, a banana and 100g of strawberries.
Snack: 110g low-fat yoghurt, honey and blueberries.
Lunch: Tuna sandwich on whole grain bread; 200ml skim milk.
Snack: Mixed nuts and cranberries.
Dinner: 100g chicken and avocado.
Snack: 1 apple with 2 tablespoons peanut butter.
Daily total: 1,802 calories: 37g fats, 131g protein and 219g carbs
Breakfast: Smoothie: 25g whey protein, 300ml skim milk, a banana and 50g of strawberries.
Snack: 80g mackerel on 1 slice of whole grain toast.
Lunch: Chicken salad sandwich with whole grain bread and 1 apple.
Snack: 1 banana.
Dinner: 120g steak with spinach and 2 grilled tomatoes.
Snack: 80g low-fat cheese and pineapple.
Daily total: 1,821 calories: 35g fats, 138g protein and 222g carbs
Breakfast: 4 egg whites with 2 slices of whole grain bread.
Snack: 1 low-fat yoghurt with honey and blueberries.
Lunch: Smoothie: 25g whey protein, 70g blueberries, 50g blackberries, 70g raspberries and water; 30g Brazilian nuts.
Snack: 100g low-fat cheese and pineapple.
Dinner: Tuna salad (100g tuna, mixed salad leaves, plum tomatoes and 4 potatoes).
Snack: 250ml skim milk.
Daily total: 1,835 calories: 33g fats, 136g protein and 229g carbs
Breakfast: 45g oats, 300ml skim milk and 1 tablespoon of honey.
Snack: 10 radishes with vinaigrette.
Lunch: 1 can of tuna and beetroot; 1 low fat yoghurt.
Snack: Smoothie: 25g whey protein, 80g blueberries, 50g blackberries and 80g raspberries with water.
Dinner: 120g grilled chicken kebab with peppers and 60g brown rice.
Snack: 100g low-fat cheese; grapes.
Daily total: 1,808 calories: 34g fats, 133g protein and 219g carbs
Breakfast: 2 scrambled eggs with cheese.
Snack: Smoothie: 25g whey protein, 1 apple, 45g blueberries, a banana and 50g blueberries with water.
Lunch: 90g sardines on 1 slice of whole grain bread.
Snack: 150g carrots and hummus.
Dinner: 100g grilled salmon and beans, asparagus and 70g brown rice.
Snack: 200ml skim milk.
Daily total: 1,822 calories: 36g fat, 135g protein and 221g carbs
Breakfast: 4 egg whites with 2 slices of wholegrain bread and 1 grapefruit.
Snack: Smoothie: 25g whey protein, 300ml skim milk, 50g blueberries, 50g blackberries and a banana.
Lunch: Tuna sandwich on wholegrain bread; 1 pear.
Snack: Fruit bar and mixed nuts.
Dinner: 120g chicken steak and 1 small potato, spinach and 1 grilled tomato.
Snack: 1 apple with 2 tablespoons of peanut butter.
Daily total: 1,840 calories: 39g fats, 140g protein and 228g carbs
This diet plan covers one week.
You can repeat it four times, but you could get bored.
We recommend mixing it up but keeping the foods you loved and replacing the ones you’re bored of. You should keep the calorie count of each day pretty close to the ones here.