This is a sample meal plan for a person who is looking to build a little muscle and burn a little fat. The calories and meal times can vary based on your schedule and diet needs, but try to have a meal every 2.5 to 3 hours. Many of us hold chaotic schedules and feel as if we are destined to simply be out of shape forever, but my friend this is not the situation. It is actually very easy to get a dream body, provided you stick to the correct steps.

The initial step is preparation. In order to be victorious you must prepare for everything, so I continuously advise people to spend a few hours on a lazy Sunday afternoon and plan all of their food for the workweek, set it into tupperware containers as individual meals and freeze it.

Then you would merely take a days worth of food with you to work and you will not have to agonize about being tempted to go to the Sonic Drive Thru and ruin all of the hard labor that you just put in the night before at the fitness center!

Here is a sample diet that I have used with some success to decrease my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.

MEAL 1

6 Egg Whites

1tbsp Flax Oil

1/2 Grapefruit

1 cup peppers,

1/2 cup onions

1/2 cup mushrooms

1/2 cup Oatmeal

Protein 35, Carbs 40, Fat 14, (in grams) Calories 456

MEAL 2

30 Grams whey protein

1/2 cup plain low fat yogurt

1/2 cup strawberries

2 tbsp raw almond butter

Celery sticks

Protein 37, Carbs 18, Fat 17, (in grams) Calories 415

MEAL 3

6 oz lean chopped steak

1/2 cup Grilled onions

1 cup Grilled Peppers

1/2 Sweet Potato

1 Cup Spinach

Protein 36, Carbs 37, Fat 6, (in grams) Calories 354

MEAL 4

30 grams whey protein

1 cup boysenberries

12 almonds

Protein 30, Carbs 20, Fat 15, (in grams) Calories 330

MEAL 5

6 oz Grilled Skinless Chicken Breast

1/2 cup brown rice

1/2 cup yellow pepper

1 cup zucchini

1/2 cup red pepper

1/4 cup diced onions

2 tsp Olive or Flax oil

Protein 42, Carbs 43, Fat 14, (in grams) Calories 516

MEAL 6

30 grams Protein powder

2 tsp Olive or Flax oil

1 Plum

Protein 30, Carbs 8, Fat 14, (in grams) Calories 265

Remember to include these whole, natural foods in their unprocessed states into your diet. You can manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.

Following the diet and nutrition principles outlined here can be overwhelming at initially, especially if you are just starting out and have been eating the improper way for years. This can unquestionably be an extreme shift in lifestyle, but I assure you it is for the best.