This 2100 calorie diet plan is ideal for anyone who is aiming to eat around 3500 calories a day as part of a fat loss and muscle toning program.
The easiest way to stick to any sort of diet plan is to have it all laid out in front of you. These meal plans are idiot proof and the video at the bottom of the page shows you just how easy they are to follow.
All you need to do is follow the shoppig list, prepare the meals as directed and you have a balanced fat burning meal.
Here is an example of one of the meals from the 2100 calorie meal plan
There are 6 meals to the day consisting of main meals and snacks. There are in the following order:
7:00am
- 1 egg, scrambled with 200g reduced sugar and salt baked beans
- 200ml fresh fruit juice e.g. orange, apple or grapefruit
10:00am
- 2 rye crispbreads with 100g cottage cheese or 40g slice beef
1:00pm
- 2 eggs, hard-boiled with a large mixed salad (lettuce, tomato, cucumber, celery) with 1tsp olive oil based dressing
- Small low-fat/low-sugar yogurt
4:00pm
- Half a wholemeal pita bread with 40g sliced lean ham and sliced tomato
7:00pm
- 100g grilled minute steak
- 80g (cooked weight) couscous
- Unlimited steamed green vegetables (at least 100g)
9:30pm
- 100g reduced fat cottage cheese or small serving of casein based shake
- 1tbsp flaxseed oil
Each meal comes with instructions on how to prepare them as well as highlighting how many calories, carbs, proteins and fats each one contains.
You can now get access to 10 meal plans ranging from 1200 - 3000 calories per day. These 'Hard Losers' meal plans are designed for people who find it hard to loose weight and shed body fat.
Each meal plan is 84 days in length and can be used for progressive weight loss. The meals in each plan are inexpensive and easy to prepare with full instructions included.
The below video explains how to use the meal plans
All meal plans are in PDF format and will require Adobe Reader or similar to view correctly.
To build muscle muscles you need to consume specific nutrients throughout the day and at specific intervals.
You will have to eat high quality protein, natural/unrefined carbohydrates, and a small amount of healthy fat. Foods that provide a mixture of quality proteins, carbohydrates, and fats in the right ratios are the best foods for muscle building.
Proteins are the best foods for muscle building, as you probably already know. Each meal must contain quality proteins from healthy sources such as fish, lean cuts of meat, low-fat dairy, and protein powders. Boneless, skinless turkey or chicken breasts are also good foods for muscles building.
FREE Printable Meal Planners
A great tool to help you with your diet and sticking to your meal plan. If you fail to plan then you plan to fail. Planning your meals in advance is a sure fire way of sticking with them.
Here you can download a selection of our free printable meal planners. All the meal planners are in PDF format and will require adobe reader or similar to view correctly. Feel free to print as many copies off as you need.
You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.
How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting!
Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.
How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!