Healthy Diet Plans 6 MIN READ 111 VIEWS July 18, 2021

28-Days-to-Lean Meal Plan

Written By Jyoti Jaswal

If you are someone who is looking to get fit and lean, it probably means that you are hitting the gym almost every other day and working yourself to the point of burning out. A lot of beginners make the mistake of then going home and eating whatever they may want. 

It usually starts with what seems like a simple and harmless snack and ends up with a giant meal that can negate all the work that you have been putting in at the gym. The first thing that you need to understand about losing weight or getting lean is that how much you exercise is a very secondary thing to think about, your bodybuilding diet is your primary target and is responsible for nearly 65% of your fitness journey.

This is why you need to develop a diet plan for weight loss that you can follow to the T every single day until you start to see results. Combining a healthy balanced diet with the perfect workout routine is the fastest way to get a sustainable body. 

Prepare Your Mindset

Even before you start with your diet plan for the next month, there are a few things that you need to completely prepare yourself for. They will form the very foundations of your diet and cannot be worked around. Discipline is going to be your best friend and consuming only clean foods will be your fitness mantra. Here are three important things that you need to follow throughout the process to optimize your fat loss: 

Consume Enough Protein

Protein is the holy grail of weight loss and is responsible for several functions such as boosting metabolic activity and improving muscle mass. As a general rule of thumb, you are expected to consume at least one gram of protein per every pound of your body weight to get the desired results for your fitness journey. 

Maintaining a protein intake below that could backfire on you and cause complications such as loss of muscle, especially if you are following a keto diet plan. You can include protein-rich sources such as egg whites and red meats into your healthy diet plan to get the maximum protein intake. 

Additionally, you can also consider investing in weight loss supplements such as whey protein isolates, which can help you fill in the recommended daily allowance of protein per day and then fill in your bodybuilding needs. You can also include tiny protein-based snacks such as protein bar or protein shakes to get your protein fix on the go. 

Cut Down On The Carbs

Carbohydrates are the enemy when you are bodybuilding, which is why you need to keep their consumption at an all-time low. Limit your daily carb intake to around 100 grams on low days and 150 grams on high days. Doing this will make sure that there isn’t a drop in your energy levels and also keep your body on its toes. Additionally, you can also include healthy food sources such as potatoes and rice that are not only rich in carbs but also dietary fibre. Doing so is beneficial for promoting gut health and intestinal micro bacteria. 

Stay Hydrated

Water is one of the most important parts of your daily diet, especially when you are trying to cut it down. Make sure that you are drinking at least one gallon of water to keep your metabolic activity at a moderate pace and support tissue repair. You need to develop the habit of consuming water every time you get a craving for a beverage. Avoid consuming carbonated drinks and other sugary beverages, especially the diet versions, so as to maintain a clean and healthy nutritional intake. This part is especially crucial for those following an intermittent fasting diet plan.


Drink at least a gallon of water per day. It’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet

Avoiding Cravings

Getting unusual cravings for junk food is a natural thing to experience during any weight loss journey. Going headfirst into any diet plan to reduce weight is never going to work out for you because at some point you will want to eat that junk again. It is important that you gently introduce your body to the process. Make simple changes to your daily lifestyle such as swapping out your lunchtime sandwich for a fruit or a filling salad. 

You can also consume foods such as green tea or apple cider vinegar instead of the sugar-filled beverages that you usually go for. The first few days are always going to be the hardest, but you will eventually get used to the whole thing and start eating healthy. 

Schedule Cheat Meals

While it may sound a bit counterproductive to your whole fitness journey, it is very important that you get in a cheat meal every now and then. Doing so will keep you motivated and give you a reason to follow through with the regular diet. For example, you can plan your intake in such a way that you can have one cheat meal every Sunday afternoon where you can eat whatever it is that you want. 

This is going to keep you focused on next Sunday’s cheat meal and motivate you to get through an entire week of working out and eating clean. However, it is important that you limit your cheat meal to just one meal and not spread it throughout the day. You can eat whatever you want in the time frame of one meal and go back to eating clean instantly. This will make sure that you aren’t tempted to abandon your fat loss diet plan completely

Record Your Progress

One of the best things that you can do for yourself while embarking on the best diet plan for weight loss is to take photos of your progress. Doing so will help you stay focused and on track. It may seem like you aren’t making all that much progress or your changes might not be that visible yet, but take a couple of videos and photos at least once a week. You can also note down other parameters such as your fat percentage, body weight, and body measurements. 

Take detailed photos of your front, side, and back profiles so it is easier for you to identify your weight loss area. Another thing that you can do is to record yourself performing home workouts that you may find difficult. Film yourself repeatedly until you get the perfect rep. This way you can identify where your form is going wrong and observe how much time it takes for your body to get used to a new set. 

Foods That You Need To Consume

While you may be consuming a variety of foods that will help you stay focused and lose body fat, there are three essential foods that you need to give a lot of importance to throughout your diet plan to lose weight fast:

  • Egg whites: These are made up of just protein and are probably the most nutrient-dense foods that you can consume at this point. Egg whites are also easier to prepare and can be incorporated into several other foods as well.
  • Oats: Oats are going to be your best friends throughout the fitness journey. You can go for the regular steel cut oats which are full of dietary fibre and protein which helps keep your cravings at bay and provide you with some healthy carbohydrates.
  • Green veggies: Vegetables such as spinach, kale, and cucumber are rich in proteins and fibre which is good for your digestion. They are also very filling which makes them a very affordable and healthy snacking option.

Meal Plan 

Here is an Indian weight loss diet plan that you can follow through for a couple of days to get the ideal lean body: 

Day One

Meal 1

  • 1/2 cup oatmeal 
  • 1/2 cup strawberries
  • 6 egg whites cooked with 1 yolk

Meal 2

  • 1 cup green vegetables
  • 8 oz. chicken breast

Meal 3

  • Tuna sandwich made with 2 slices whole-wheat bread, fat-free mayo, and romaine lettuce

Meal 4

Meal 5

  • Chicken salad made with chicken breast, Italian dressing, tomato, romaine lettuce, and broccoli

Day Two

Meal 1

  • 1 medium bagel with reduced-fat peanut butter
  • 6 egg whites cooked with 1 yolk

Meal 2

  • 1 cup brown long-grain rice 
  • 1 cup green veggies
  • 6 oz. chicken breast

Meal 3

  • 1 cup green veggies
  • 6 oz. lean steak

Meal 4

  • Protein shake 

Meal 5

  • 8 oz. red snapper or halibut
  • 1 cup broccoli

Day Three

Meal 1

  • 1/2 cup oatmeal made with water
  • 7 egg whites cooked with 1 yolk
  • 1/2 cup strawberries

Meal 2

  • 1 cup green veggies
  • 8 oz. chicken breast

Meal 3

  • Large baked potato with skin 
  • 1 cup green veggies
  • 8 oz. sliced turkey

Meal 4

  • Protein shake and 1 cup berries

Meal 5

  • 7 oz. lean steak
  • 6-8 stalks of asparagus
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