RulesMealsProteinGroceryEat Out
Athlete mid-jump

The Lean Build
Meal Plan

The 5 Rules

Build muscle. Stay lean. Keep it simple. The exact nutrition system I use to build muscle, stay lean, and perform at a high level.

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Easy Protein Sources

Tap to add to your meals.

Daily Nutrition Framework

A full day of eating, broken down by meal.

Breakfast

  • 4 eggs
  • 2 slices sourdough toast
  • Fruit (orange, banana, berries)
  • Black coffee

Lunch

  • 6–8 oz chicken
  • White rice
  • Vegetables
  • Fruit

Pre-Workout

  • Banana
  • Electrolytes

Post-Workout

  • Protein shake
  • Banana or rice cakes

Dinner

  • Steak, chicken, fish, or ground beef
  • Rice or potatoes
  • Vegetables

Optional Snack

  • Greek yogurt
  • Protein bar
  • Cottage cheese
  • Fruit

Protein Targets

Use your goal bodyweight. Move the slider to dial in your daily target.

180lbs
100280 lbs
Daily protein target
180g
Goal bodyweight × 1g protein

The Grocery List

Take this to the store. Tap items as you load up the cart.

0 / 25 in the cart

Protein

Carbs

Fats

Vegetables

Extras

Restaurant Swaps

Eating out doesn't have to wreck your plan. Order this instead.

Chipotle

  • White rice
  • Double chicken
  • Mild salsa
  • Cheese
  • Lettuce

Chick-fil-A

  • Grilled nuggets
  • Fruit cup
  • Greek yogurt parfait

Starbucks

  • Egg white bites
  • Turkey bacon sandwich

Keep this with you.

Save it to your home screen so the plan, the grocery list, and the protein calculator are one tap away — even offline.