Good to Know

4- Week Meal Plan to Get Absolutely Shredded

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Get shredded with this 4- week plan!

This diet has to be equally as intense to get you ripped and ready in four short weeks. Each week schedules a carb and calorie slash, but protein will stay steady so you don’t risk sacrificing muscle.

Week 1

Breakfast
2 whole eggs
4 egg whites
1 cup Bran Cerael/Oatmeal
1 cup low-fat milk

Late-morning snack
1 scoop whey protein
1 medium banana
1 Tbsp. peanut butter

Lunch
1 can white tuna
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise

Midday snack
10 oz. fresh spinach
1/4 cup oatmeal
3 hard-boiled eggs
2 Tbsp. olive oil/vinegar dressing

Preworkout snack
1 scoop whey protein
1 large apple

Postworkout snack
2 scoops whey protein
12 oz. Energade
20 Gummi Bears (Haribo)

Dinner
9 oz. tilapia
1 cup brown rice
10 oz. green beans

Nighttime snack
1 scoop casein protein

Totals: 2,938 calories, 299 g protein, 277 g carbs, 75 g fat

Week 2

Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal
1 cup strawberries

Late-morning snack
1 scoop whey protein
1 oz. mixed nuts

Lunch
6 oz. turkey deli meat
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise or mustard

Midday snack
1 can sardines in oil, drained
6 whole-wheat crackers

Preworkout snack
1 scoop whey protein
1 large orange

Postworkout snack
2 scoops whey protein
20 oz. Energade

Dinner
8 oz. top sirloin steak
1 cup broccoli
2 cups mixed green salad
2 Tbsp. olive oil/vinegar dressing

Nighttime snack
1 Tbsp. peanut butter
1 scoop casein protein

Totals: 2,537 calories, 268 g protein, 179 g carbs, 82 g fat

Week 3

Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal

Late-morning snack
1 scoop whey protein

Lunch
10 oz. fresh spinach
1/4 cup oatmeal
1 large hard-boiled egg
6 oz. shrimp
2 Tbsp. olive oil/vinegar dressing

Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa

Preworkout snack
1 scoop whey protein

Postworkout snack
2 scoops whey protein
12 oz. Energade

Dinner
9 oz. farmed Atlantic salmon
2 cups mixed green salad
1 Tbsp. olive oil/vinegar dressing

Nighttime snack
1 scoop casein protein

Totals: 2,244 calories, 271 g protein, 94 g carbs, 81 g fat

Week 4

Breakfast
3 whole eggs
3 egg whites

Late-morning snack
1 scoop whey protein
1Tbsp. peanut butter

Lunch
1 can white tuna
2 cups mixed green salad
2 Tbsp. low-fat balsamic vinaigrette

Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa

Preworkout snack
1 scoop whey protein

Postworkout snack
2 scoops whey protein

Dinner
8 oz. chicken breast
1 cup broccoli

Nighttime snack
1 Tbsp. peanut butter
1 cup low-fat cottage cheese

Totals: 1,712 calories, 275 g protein, 45 g carbs, 45 g fat