Lean Body Meal Plan

Despite my valiant efforts to finish 2013 healthy and strong, I find myself here in February a good 5 pounds heavier than I’d like to be.  Five extra pounds on a barely 5’1 woman makes a difference.  I notice it most in that my pants are too tight, even my next-size-up jeans.  I spent last weekend in Las Vegas and I’m sure that didn’t help things.  So, I’m back at it determined to shape up this month.  It’s my birthday  month too, so that’s a perfect time to hit it hard!
I figured I need to get back to basics with my meals and I’m doing a typical lean body meal plan, which consists of eating 5-6 small meals every 3 hours, with 20-30 grams of protein per meal.  The Jamie Eason Live Fit training program recommends the following:
* * * * * * * * 
I started Sunday and for this week, my meals look like this: 
7:00 a.m.  1/2 cup OATMEAL with raisins, sliced almonds, cinnamon and milk.  Coffee and creamer (gotta have it)

10:00 a.m.  Protein shake 
12:00 p.m.  TEX MEX with fresh pico de gallo (but I’m using chicken this time)

3:00 p.m.  Celery or apple or rice cake with peanut putter
5:00 – 6:00 p.m.  TURKEY CHILI

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8:00 p.m.  Greek yogurt or egg white omelet 
That’s it.  All day every day for a week.  I’ll have a “cheat meal” on Friday and probably Saturday too.  Then, back to it the next week and all of February, just switching up the meals with different lean proteins and veggies.  I eat every several hours anyway, so that’s not difficult for me.  I have also seen really good results when I’ve stuck to this kind of eating, so I’m excited to get going again! 
I find it’s actually easier (time wise) to follow this plan because I just do one grocery trip on Sunday and make a big batch of chili and Tex Mex and portion it out for the week.  I’m not staring into the fridge wondering what to make each night.  Plus, once the meals are cooked on Sunday, it’s just popping them into the microwave to heat up.  Super easy.  People always ask, “But what do you feed your family?”  My husband wants to lose weight too, so he’s on board.  If he wants more variety, he’ll eat out for lunch.  My son still mainly eats grilled cheese and a side of something like yogurt or an apple for dinner.  
For my workouts, I’m pulling some of the Jamie Eason Live Fit Training workouts being sure to work each body part every week and adding 20 minutes of cardio at the end of the workouts.  Right now, I’ve been doing my cardio on the stairmaster, alternating the speed to keep it intense.

If you have any questions, let me know in the comments and I’ll answer them there.  Have a great week!



  1. February 3, 2014 / 12:48 pm

    This post came at the right time for me. Same boat- 5'3" and put on 5lbs this month! Feeling icky-starting to eat clean again today:)
    Question…do you avoid alcohol entirely? I stay at home with my two little ones, and by the evening I am definitely ready for a glass of vino:)

    • February 3, 2014 / 2:28 pm

      I understand that! But yes, I am avoiding alcohol completely. I have more trouble staying away from ice cream and sweets!

  2. February 3, 2014 / 5:17 pm

    I should definitely give this meal plan a try, my problem is that I get addicted to working and forget to eat small snacks/etc throughout the day and hate the idea of having to make meals every lunch/dinner. For the tex mex, have you used black beans and greek yogurt instead? Not sure if the refried beans make a big taste difference!

    • February 3, 2014 / 8:24 pm

      Yes, you need to take breaks so you can eat Angela! 🙂 I have used black beans before, but not with greek yogurt. I wonder how that would taste. Refried beans taste so good though.

    • February 3, 2014 / 8:25 pm

      Yes, at bodybuilding.com under Live Fit Trainer. She has the workouts listed by day and you can click on one of the exercises to see how to perform it correctly. It really helps because I don't always know the exercise just by reading the name of it.

  3. February 3, 2014 / 8:07 pm

    I've gained a few lbs since November. I'm 5'4 so I know what you mean by it showing on a small frame. My husband is out of town the next two weeks so I'll be able to stick to my diet and hopefully lose this weight. He always sabotages me. 😉 I have three boys and make them what they want, but I have a healthy variation of what they eat. Tonight is tacos, but I'll have a taco salad. Tomorrow is breakfast dinner, but I'll have eggs with Canadian bacon and veggies instead. I still have to have my red wine, just no chocolate with it the next couple of weeks.

    • February 3, 2014 / 8:26 pm

      I like how you make the healthier version for you! I hear you on the wine- I'm not giving up my coffee creamer!

  4. February 3, 2014 / 8:58 pm

    Thank you so much for sharing this. It is SUPER helpful! I look forward to putting it into practice to meet my goals!:) Blessings to you!

  5. February 4, 2014 / 3:14 am

    i have no problem eating the same thing every day for a week. when i find something i like- i stick to it!

  6. February 4, 2014 / 6:23 pm

    I actually set reminders on my fitbit to buzz me throughout the day to remind me to eat. I get so caught up in my work that I used to look at my clock and it would be 4pm and I hadn't had anything but coffee all day. It sounds silly, but my metabolism was so out of whack from not eating consistently that my long runs were just horrible. I hate prepping all my food on Sunday's but by the end of the week I am grateful and I can feel the difference!

    • February 6, 2014 / 2:22 pm

      Great idea to set reminders to eat! I get busy too and then get too starving and then well, you know what happens…..I totally overeat and then feel miserable!

  7. February 6, 2014 / 2:23 pm

    Thanks for the meal ideas! We made Jamie's buffalo sloppy joe's this past week and they were so good! I found the recipe on her Facebook page.

  8. February 7, 2014 / 4:05 am

    I'm right there with you. I had grand plans to start the new year off right, but life just got in the way. This is a great meal plan, thanks for sharing!

  9. February 8, 2014 / 6:22 am

    Found this when I needed it! I've been comitted to hitting the gym, I just have no knowledge or experience in dieting or working out. I'll be following along!

  10. February 11, 2014 / 7:00 pm

    Megan, how did you figure out how many grams of protein to eat each day? I am on week 5 of Live Fit and while I am not following the eating plan to a T, I am trying to keep up with the protein requirement. I keep finding all kinds of differing information on what my total should be!

    • February 19, 2014 / 3:47 am

      On average, I hear you should eat 1 gram of protein for every pound of your body weight, so I am for about 100 grams of protein. But that is for people trying to gain muscle, otherwise .5 gram up to 1 gram of protein for every pound of your body weight should be enough. To be certain though, I would talk to your doctor or a nutritionist and explain your specific situation and goals. Let me know how you like the Live Fit program!

  11. February 12, 2014 / 3:20 pm

    Do you eat 1/2 cup cooked or uncooked oatmeal. Just curious!

  12. February 18, 2014 / 5:16 pm

    OK now you've got me hooked! I so so need to get back in shape, and not just to keep up with my new high energy puppy!

  13. February 20, 2014 / 4:24 pm

    I would love to see more of your daily menus. It helps with new ideas!!

  14. February 25, 2014 / 3:09 pm

    You look great!! I'm on a similar get lean kick and would love to know how/when you fit in abdominal exercises into your workout schedule? Also would you be willing to share the exercises you do on each day?

    • February 26, 2014 / 1:24 am

      I'm really not doing ab exercise now, except planks but sometimes I do about 25-30 crunches randomly in between sets. I have shown the exercises and they are in the Live Fit recaps and in the post about my Workout Binder. Hope this helps!

  15. February 27, 2014 / 2:25 am

    I don't eat eggs. What could I substitute for breakfast? Just eat chicken?

  16. March 3, 2014 / 9:58 pm

    I am 5'3" and still fighting to get down to my goal of 125!! If you don't mind posting your current weight and body fat that would be great!! Thanks!!!

  17. March 17, 2014 / 7:11 pm

    Hey! Do you stick to a specific calorie amount with this diet? If so, how many do you normal eat?


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