Free Workout Guides

Lean Mass Plan put togehter by Popeye's Canada.

• 7:00 AM :

5 egge whites and 1 whole egg, 1 cup of oatmeal, 1/2 cup diced peppers & onions, 1 cup of milk. (total 500 calories, 46g protein)

• 9:30 AM :

250g (1cup) no fat yogurt, 1cup berries & 3oz trail mix. (total 400 calories, 18g protein)

• 12:30 PM :

4.5oz chicken, 1/2cup pineapple and onion, 1tbsp lemon juice & pepper, 1cup steamed rice, 1tbsp olive oil. (total 598 calories, 43g protein)

• 3:00 PM :

2 clices of whole grain bread, 4.5oz of tuna & low fat mayo. (total 482 calories, 44g protein)

• 6:00 PM :

4.5oz salmon, 1tbsp lemon juice; garlic clove, 1.5cups asparagus, 1cup whole grain pasta, 1tbsp olive oil. (total 621 calories, 47g protein)

• 8:30 PM :

1 cup no fat cottage cheese, 1 cup blueberries. (total 214 calories, 36g protein)