12 Meal Plans

By Sean Nalewanyj
www.BodyTransformationTruth.com | www.MyCustomMealPlan.com
ABOUT SEAN NALEWANYJ
Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has
been researching and promoting science-based, no B.S muscle building and fat loss
techniques online since 2005.
Through the comprehensive free content on his Blog, YouTube Channel, Facebook Page
and online newsletters, Sean has helped hundreds of thousands of average, everyday
people from all over the world build muscle, lose fat and completely transform their
bodies and lives.
Sean is also the creator of The Body Transformation Blueprint a complete step-by-step
online training, nutrition and supplementation system that teaches people how to
achieve their ideal body in the fastest and most efficient way possible without hype or
gimmicks of any kind.
He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized
program and ongoing support to suit their individual needs, as well as Custom Meal
Plans for those seeking detailed assistance with their daily nutrition plans.
In a fitness industry that has become completely overrun with fads, false information
and outright scams, Seans advice remains as an honest, no nonsense resource to help
you reach your fitness goals the right way.
MEAL PLAN INSTRUCTIONS - START HERE!
Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, stepby-step muscle building and fat loss meal plans.
Proper nutrition is an often overlooked aspect of many peoples fitness programs, yet its
easily just as, if not more important than what you do in the gym. Start employing the
correct nutritional habits each day based on your specific goals, and the difference in
your results will be like night and day.
Youll find 12 individual plans below ranging from as low as 1250 calories all the way up
to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a
balanced combination of lean proteins, high quality carbohydrates and healthy fats.
Heres the basic way to determine which specific meal plan you should follow
Step #1 - Determine your calorie maintenance level.
This is the number of calories that you require daily in order to maintain your current
weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom
end of the range if you have a fairly low daily activity level (for example, you work a desk
job and arent very active outside of the gym), and use the top end if you have a higher
daily activity level (for example, you work a demanding physical job and also play sports
throughout the week).
Step #2 - Increase or decrease your calorie maintenance level depending on your goal.
If your goal is to build muscle, then you need to create a calorie surplus by consuming
more calories than you burn. To do this, start off by adding 350 calories to your
maintenance level. This will provide your body with the additional energy it needs to
build new muscle with minimal gains in body fat.
If your goal is to lose fat, then you need to create a calorie deficit by burning more
calories than you consume. To do this, start off by subtracting 500 calories from your
maintenance level. This will create the necessary energy deficit within your body to
stimulate ongoing fat loss with minimal losses of lean muscle.
Here are a few more important things you should know before getting started
1) You can re-arrange the meals in any way that youd like based on your personal
preference and schedule. If you want to change the order of things or combine certain
meals/foods together, thats totally fine. Your only goal is to consume everything listed
in the plan in the stated quantities by the end of the day.
2) Most measurements are given in metric form because this is the most accurate way to
properly track a muscle building or fat burning diet. Measuring cups measure volume and
not weight and can be quite inaccurate at times, so Id suggest purchasing a basic food
scale if you dont already have one and using that for your meal plan.
3) If you want to substitute other food items in or out, Id suggest using the nutrition
database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range
of different food items.
4) If you find these pre-made plans helpful, Id highly suggest also
checking out the Custom Meal Plan service that I offer over on
my website. These custom plans are personally created from
scratch by me to perfectly match your individual fitness goals,
body type, lifestyle, food preferences, training schedule,
macronutrient needs and more. This ensures that you see the
fastest results possible by employing a nutritional approach that
is precisely matched with your specific needs.
Click Here To Get Your Fully Personalized Meal Plan
WAIT! Do This Before You Go Any Further

To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain
strength at your maximum potential, make sure to follow the 3 simple steps below before diving
into the meal plans
1) Subscribe To My YouTube Channel.
I post brand new high quality video lessons on my channel several days a week covering all kinds
of valuable training, nutrition and supplementation topics that you wont want to miss.
2) Bookmark My Official Website.
This site contains a ton of awesome muscle building and fat burning information and is updated
frequently with new content. I can guarantee that it will be some of the highest quality and most
beneficial material you'll find anywhere.
3) Like My Official Facebook Page
This will keep you in the loop on all of my daily tips, updates and video lessons.
1250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
1 slice whole grain toast
69
11
75g blueberries
44
11
TOTAL
251
16
22
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
250ml unsweetened almond milk
31
50g banana
44
11
2 ice cubes
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
MEAL #4
TOTAL
192
25
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g

turkey breast OR 125g shrimp OR 125g
tilapia
138
30
150g cooked white or brown rice
165
35
75g mixed steamed vegetables
28
TOTAL
331
36
40
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK
DINNER
MEAL #5
100g plain low-fat yogurt
70
1 teaspoon honey
24
TOTAL
94
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
175g boiled sweet potato
132
31
28
TOTAL
384
42
36
1252
125
125
28
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
LUNCH
MEAL #3
MEAL #4
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
2 egg whites
32
69
11
100g blueberries
56
14
TOTAL
295
24
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
80g banana
76
18
3 ice cubes
TOTAL
224
26
21
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
138
30
165
35
28
TOTAL
331
36
40
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK
DINNER
MEAL #5
86
1 teaspoon honey
24
25g mixed nuts
157
13
TOTAL
267
12
21
15
FOOD
CALORIES
PROTEIN
CARBS
FAT
224
38
132
31
28
TOTAL
384
42
36
1501
140
143
41
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
3 egg whites
48
12
69
11
100g blueberries
56
14
TOTAL
311
28
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
80g banana
76
18
3 ice cubes
LUNCH
MEAL #3
MEAL #4
TOTAL
224
26
21
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
138
30
198
40
40
TOTAL
376
38
47
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK
DINNER
MEAL #5
45g oatmeal (dry measurement)
175
31
2 teaspoons honey
48
12
30g mixed nuts
222
18
TOTAL
445
12
52
21
FOOD
CALORIES
PROTEIN
CARBS
FAT
224
38
132
30
40
TOTAL
396
44
37
1752
148
182
48
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
3 egg whites
48
12
69
11
2 teaspoons strawberry jam
36
75g blueberries
44
11
TOTAL
335
28
31
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 1/4 scoop whey protein powder
145
30
31
50g banana
48
11
20g natural peanut butter
126
10
3 ice cubes
LUNCH
MEAL #3
TOTAL
350
37
19
14
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
167
35
266
56
40
SNACK
MEAL #4
DINNER
MEAL #5
TOTAL
473
44
63
FOOD
CALORIES
PROTEIN
CARBS
FAT
175
31
2 teaspoons honey
48
12
25g mixed nuts
157
13
TOTAL
380
10
49
16
FOOD
CALORIES
PROTEIN
CARBS
FAT
257
44
164
37
40
TOTAL
461
51
44
1999
170
206
55
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
3 egg whites
48
12
69
11
1 tablespoon strawberry jam
52
13
100g blueberries
56
14
TOTAL
363
28
38
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
70g banana
64
15
126
10
3 ice cubes
LUNCH
MEAL #3
TOTAL
338
31
22
14
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
167
35
278
57
TOTAL
445
43
57
SNACK
MEAL #4
DINNER
MEAL #5
FOOD
CALORIES
PROTEIN
CARBS
FAT
289
10
51
1 tablespoon honey
72
18
35g mixed nuts
222
18
TOTAL
583
16
78
23
FOOD
CALORIES
PROTEIN
CARBS
FAT
294
51
10
188
44
40
TOTAL
522
57
51
10
2251
175
246
63
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
3 egg whites
48
12
2 slices whole grain toast
138
22
2 tablespoons strawberry jam
104
26
100g blueberries
56
14
TOTAL
484
32
62
12
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
100g banana
96
23
161
13
3 ice cubes
LUNCH
MEAL #3
TOTAL
405
32
31
17
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
167
35
278
57
TOTAL
445
43
57
SNACK
MEAL #4
DINNER
MEAL #5
FOOD
CALORIES
PROTEIN
CARBS
FAT
289
10
51
1 tablespoon honey
72
18
45g mixed nuts
299
14
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
257
44
212
49
40
TOTAL
509
51
56
2503
177
289
71
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
3 egg whites
48
12
138
22
104
26
150g blueberries
88
22
250ml orange juice
125
27
TOTAL
641
34
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
115g banana
108
26
130
10
3 ice cubes
LUNCH
MEAL #3
TOTAL
386
32
33
14
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
171
36
282
58
SNACK
MEAL #4
DINNER
MEAL #5
TOTAL
453
44
58
FOOD
CALORIES
PROTEIN
CARBS
FAT
305
11
54
1 tablespoon honey
72
18
40g mixed nuts
260
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
257
44
244
55
40
2 teaspoons extra virgin olive oil
90
10
TOTAL
631
53
62
19
2748
182
334
76
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
2 egg whites
32
138
22
104
26
150g blueberries
88
22
250ml orange juice
125
27
TOTAL
625
30
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
100g banana
96
23
130
10
3 ice cubes
LUNCH
MEAL #3
TOTAL
374
32
30
14
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
138
30
335
69
SNACK
MEAL #4
DINNER
MEAL #5
40
TOTAL
513
41
76
FOOD
CALORIES
PROTEIN
CARBS
FAT
305
11
54
1 tablespoon honey
72
18
40g mixed nuts
260
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
257
44
300g cooked whole wheat pasta
371
15
71
150ml pasta sauce
135
24
2 teapoons extra virgin olive oil
90
10
TOTAL
853
62
95
25
3002
184
382
82
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
3 egg whites
48
12
138
22
104
26
150g blueberries
88
22
325ml orange juice
157
35
TOTAL
673
34
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
125g banana
120
29
195
15
3 ice cubes
LUNCH
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
138
30
383
80
SNACK
MEAL #4
DINNER
MEAL #5
40
TOTAL
561
42
87
FOOD
CALORIES
PROTEIN
CARBS
FAT
305
11
54
1 tablespoon honey
72
18
45g mixed nuts
283
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
257
44
371
15
71
200ml pasta sauce
176
31
2 teaspoons extra virgin olive oil
90
10
TOTAL
894
63
102
26
3251
193
415
91
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
2 egg whites
32
138
22
104
26
150g blueberries
88
22
325ml orange juice
157
35
TOTAL
657
30
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
125g banana
120
29
195
15
3 ice cubes
LUNCH
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
138
30
383
80
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
40
TOTAL
561
42
87
FOOD
CALORIES
PROTEIN
CARBS
FAT
305
11
54
1 tablespoon honey
72
18
45g mixed nuts
283
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
257
44
371
15
71
200ml pasta sauce
176
31
1 tablespoon extra virgin olive oil
135
15
TOTAL
939
63
102
31
FOOD
CALORIES
PROTEIN
CARBS
FAT
127
11
14
150g sliced apple
92
21
TOTAL
219
13
35
3499
202
450
99
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
2 egg whites
32
138
22
104
26
175g blueberries
104
25
250ml orange juice
125
27
TOTAL
641
31
100
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
125g banana
116
28
195
15
3 ice cubes
LUNCH
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
138
30
383
80
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
40
TOTAL
561
42
87
FOOD
CALORIES
PROTEIN
CARBS
FAT
305
11
54
1 tablespoon honey
72
18
55g mixed nuts
348
10
14
28
TOTAL
725
21
86
33
FOOD
CALORIES
PROTEIN
CARBS
FAT
224
38
488
18
95
200ml pasta sauce
176
31
135
15
250ml orange juice
125
27
TOTAL
1148
62
153
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
127
11
14
150g sliced apple
92
21
TOTAL
219
13
35
3753
204
498
105
DAILY TOTALS
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
10
2 egg whites
32
207
12
33
104
26
175g blueberries
104
25
300ml orange juice
149
33
TOTAL
734
35
117
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
117
24
31
125g banana
116
28
195
15
3 ice cubes
LUNCH
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT

tilapia
138
30
383
80
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
40
TOTAL
561
42
87
FOOD
CALORIES
PROTEIN
CARBS
FAT
305
11
54
2 tablespoons honey
144
36
60g mixed nuts
379
10
15
31
TOTAL
828
21
105
36
FOOD
CALORIES
PROTEIN
CARBS
FAT
224
38
488
18
95
200ml pasta sauce
176
31
135
15
300ml orange juice
149
33
TOTAL
1172
62
159
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
127
11
14
200g sliced apple
120
28
TOTAL
247
13
42
4001
208
547
109
DAILY TOTALS
Found These 12 Fitness Meal Plans Helpful?

Here Are 3 More Awesome Resources You Should Check Out
________________________________________________
Custom Meal Plans
The pre-made plans in this report will produce great results for most people, but if you
really want to take your results to the highest level and implement a nutritional
approach that is perfectly suited to your exact needs, then this is the service for you.
Youll start by filling out a detailed 30-question assessment form, and Ill then go to work
and personally create a custom meal plan from scratch that is precisely matched to your
exact physique goals, body type, training schedule, food preferences, lifestyle and
macronutrient requirements.
In addition to your custom meal plan, youll also receive ongoing nutritional coaching
from me to ensure that youre always on the fastest path towards your goals. If you need
your meal plan modified in any way or have nutrition questions of any kind, Ill always be
just one email away.
Click Here To Get Your Custom Meal Plan
The Body Transformation Blueprint
This is my complete, step-by-step muscle building and fat loss program that contains all
of the most effective strategies I've learned after 14 years of dedicated fitness research
and experience.
It employs a no B.S, science-based approach and delivers every single tool you need to
gain lean muscle, burn off body fat and increase your strength as quickly and efficiently
as possible. Youll learn all of the most important, result-producing principles behind
proper training, nutrition, supplementation and everything in between to help you build
muscle, lose fat and gain strength at your maximum potential.
Included is my 250-page manual Muscle Building & Fat Loss Decoded, along with stepby-step workout routines, meal plans, supplement guides, video tutorials, recipe books,
progress tracking tools and 12 weeks of one-on-one personalized email coaching to
guarantee your success.
Click Here To Access The Body Transformation Blueprint
1-On-1 Fitness Coaching
Just as the name implies, this is a fully customized, personalized coaching program
where you and I work together, one-on-one, to take your body from where it is now to
where you want it to be using an approach that is precisely adapted to your personal
needs.
After submitting your detailed client assessment form, I'll go to work with my 14 years of
experience in the fitness field to create a detailed workout routine, meal plan and
supplementation protocol suited to your exact goals, physiology, schedule, budget,
personal preferences and more.
As you move through the program, we'll carefully monitor your approach and make
tweaks and modifications along the way to keep you on the fastest track possible
towards your ultimate goals. I'll also be there 24/7 as your coach and friend with quick
responses answering ALL of your questions and concerns, and to keep you focused and
motivated all the way through.
Click Here To Apply For My 1-On-1 Coaching Program

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12 Meal Plans

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By Sean Nalewanyj

ABOUT SEAN NALEWANYJ

MEAL PLAN INSTRUCTIONS - START HERE!

Click Here To Get Your Fully Personalized Meal Plan

WAIT! Do This Before You Go Any Further

1) Subscribe To My YouTube Channel.

2) Bookmark My Official Website.

3) Like My Official Facebook Page

1250 CALORIE MEAL PLAN

1 slice whole grain toast

1 scoop whey protein powder

250ml unsweetened almond milk

(Blend above ingredients into a shake. Add water to thin if necessary)

125g cooked chicken breast OR 125g

150g cooked white or brown rice

75g mixed steamed vegetables

100g plain low-fat yogurt

125g cooked lean beef

175g boiled sweet potato

75g mixed steamed vegetables

1500 CALORIE MEAL PLAN

1 slice whole grain toast

1 scoop whey protein powder

250ml unsweetened almond milk

125g cooked chicken breast OR 125g

150g cooked white or brown rice

75g mixed steamed vegetables

125g plain low-fat yogurt

25g mixed nuts

125g cooked lean beef

175g boiled sweet potato

75g mixed steamed vegetables

1750 CALORIE MEAL PLAN

1 slice whole grain toast

1 scoop whey protein powder

250ml unsweetened almond milk

(Blend above ingredients into a shake. Add water to thin if necessary)

125g cooked chicken breast OR 125g

175g cooked white or brown rice

100g mixed steamed vegetables

45g oatmeal (dry measurement)

30g mixed nuts

125g cooked lean beef

175g boiled sweet potato

100g mixed steamed vegetables

2000 CALORIE MEAL PLAN

1 slice whole grain toast

2 teaspoons strawberry jam

1 1/4 scoop whey protein powder

250ml unsweetened almond milk

20g natural peanut butter

(Blend above ingredients into a shake. Add water to thin if necessary)

150g cooked chicken breast OR 150g

200g cooked white or brown rice

100g mixed steamed vegetables

45g oatmeal (dry measurement)

25g mixed nuts

150g cooked lean beef

200g boiled sweet potato

100g mixed steamed vegetables

2250 CALORIE MEAL PLAN

1 slice whole grain toast

1 tablespoon strawberry jam

1 scoop whey protein powder