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1 By Sean Nalewanyj

2 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 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, Sean s advice remains as an honest, no nonsense resource to help you reach your fitness goals the right way.

3 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 people s fitness programs, yet it s 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. You ll find 12 individual plans below ranging from as low as 1250 calories all the way up to 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. Here s 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 Use the bottom end of the range if you have a fairly low daily activity level (for example, you work a desk job and aren t 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.

4 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 you d like based on your personal preference and schedule. If you want to change the order of things or combine certain meals/foods together, that s 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 I d suggest purchasing a basic food scale if you don t already have one and using that for your meal plan. 3) If you want to substitute other food items in or out, I d 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, I d 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

5 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 won t 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.

6 1250 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT BREAKFAST 2 whole eggs slice whole grain toast g blueberries TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia g cooked white or brown rice g mixed steamed vegetables TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT

7 100g plain low-fat yogurt teaspoon honey TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef DINNER 175g boiled sweet potato g mixed steamed vegetables TOTAL DAILY TOTALS

8 1500 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs BREAKFAST 2 egg whites slice whole grain toast g blueberries TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana ice cubes TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia g cooked white or brown rice g mixed steamed vegetables TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT

9 125g plain low-fat yogurt teaspoon honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef DINNER 175g boiled sweet potato g mixed steamed vegetables TOTAL DAILY TOTALS

10 1750 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs BREAKFAST 3 egg whites slice whole grain toast g blueberries TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia g cooked white or brown rice g mixed steamed vegetables TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT

11 45g oatmeal (dry measurement) teaspoons honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef DINNER 175g boiled sweet potato g mixed steamed vegetables TOTAL DAILY TOTALS

12 2000 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs BREAKFAST 3 egg whites slice whole grain toast teaspoons strawberry jam g blueberries TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 1/4 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia g cooked white or brown rice g mixed steamed vegetables

13 TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 45g oatmeal (dry measurement) teaspoons honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef DINNER 200g boiled sweet potato g mixed steamed vegetables TOTAL DAILY TOTALS

14 2250 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs BREAKFAST 3 egg whites slice whole grain toast tablespoon strawberry jam g blueberries TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia g cooked white or brown rice TOTAL

15 MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 75g oatmeal (dry measurement) tablespoon honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 170g cooked lean beef DINNER 250g boiled sweet potato g mixed steamed vegetables TOTAL DAILY TOTALS

16 2500 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs BREAKFAST 3 egg whites slices whole grain toast tablespoons strawberry jam g blueberries TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia g cooked white or brown rice TOTAL

17 MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 75g oatmeal (dry measurement) tablespoon honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef DINNER 280g boiled sweet potato g mixed steamed vegetables TOTAL DAILY TOTALS

18 2750 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs egg whites BREAKFAST 2 slices whole grain toast tablespoons strawberry jam g blueberries ml orange juice TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia g cooked white or brown rice

19 TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 80g oatmeal (dry measurement) tablespoon honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef DINNER 300g boiled sweet potato g mixed steamed vegetables teaspoons extra virgin olive oil TOTAL DAILY TOTALS

20 3000 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs egg whites BREAKFAST 2 slices whole grain toast tablespoons strawberry jam g blueberries ml orange juice TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia g cooked white or brown rice

21 100g mixed steamed vegetables TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 80g oatmeal (dry measurement) tablespoon honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef DINNER 300g cooked whole wheat pasta ml pasta sauce teapoons extra virgin olive oil TOTAL DAILY TOTALS

22 3250 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs egg whites BREAKFAST 2 slices whole grain toast tablespoons strawberry jam g blueberries ml orange juice TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia g cooked white or brown rice

23 100g mixed steamed vegetables TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 80g oatmeal (dry measurement) tablespoon honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef DINNER 300g cooked whole wheat pasta ml pasta sauce teaspoons extra virgin olive oil TOTAL DAILY TOTALS

24 3500 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs egg whites BREAKFAST 2 slices whole grain toast tablespoons strawberry jam g blueberries ml orange juice TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia g cooked white or brown rice

25 100g mixed steamed vegetables TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 80g oatmeal (dry measurement) tablespoon honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef DINNER 300g cooked whole wheat pasta ml pasta sauce tablespoon extra virgin olive oil TOTAL MEAL #6 FOOD CALORIES PROTEIN CARBS FAT 200g plain low-fat yogurt g sliced apple TOTAL DAILY TOTALS

26 3750 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs egg whites BREAKFAST 2 slices whole grain toast tablespoons strawberry jam g blueberries ml orange juice TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia g cooked white or brown rice

27 100g mixed steamed vegetables TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 80g oatmeal (dry measurement) tablespoon honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef g cooked whole wheat pasta DINNER 200ml pasta sauce tablespoon extra virgin olive oil ml orange juice TOTAL MEAL #6 FOOD CALORIES PROTEIN CARBS FAT 200g plain low-fat yogurt g sliced apple TOTAL DAILY TOTALS

28 4000 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs egg whites BREAKFAST 3 slices whole grain toast tablespoons strawberry jam g blueberries ml orange juice TOTAL MEAL #2 FOOD CALORIES PROTEIN CARBS FAT 1 scoop whey protein powder ml unsweetened almond milk g banana g natural peanut butter ice cubes (Blend above ingredients into a shake. Add water to thin if necessary) TOTAL MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia g cooked white or brown rice

29 100g mixed steamed vegetables TOTAL MEAL #4 FOOD CALORIES PROTEIN CARBS FAT 80g oatmeal (dry measurement) tablespoons honey g mixed nuts TOTAL MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef g cooked whole wheat pasta DINNER 200ml pasta sauce tablespoon extra virgin olive oil ml orange juice TOTAL MEAL #6 FOOD CALORIES PROTEIN CARBS FAT 200g plain low-fat yogurt g sliced apple TOTAL DAILY TOTALS

30 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. You ll start by filling out a detailed 30-question assessment form, and I ll 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, you ll also receive ongoing nutritional coaching from me to ensure that you re 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, I ll always be just one away. Click Here To Get Your Custom Meal Plan

31 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. You ll 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 coaching to guarantee your success. Click Here To Access The Body Transformation Blueprint

32 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