The Lean Muscle Library
Looking for the ultimate lean-body experience? Want to know what pairs nicely with a vintage bottle of Last10LBS™? Check out our Athlete-approved diet plans and recipes to keep your Lean Muscle Machine burning through the fat.
Men's Diet Plan List
Breakfast
| Food |
Up to 175lbs. |
175 to 200 Lbs |
200 to 225 Lbs |
Over 250 Lbs. |
| Egg Whites |
6 |
8 |
10 |
12 |
| Oatmeal |
0.5 of Cup |
1 Cup |
1 Cup |
1 Cup |
| Brown Sugar |
1 Teaspoon |
1 Teaspoon |
1 Teaspoon |
1 Teaspoon |
| Cinammon |
1 Teaspoon |
2 Teaspoon |
3 Teaspoon |
4 Teaspoon |
Snack
| Food |
Up to 175lbs. |
175 to 200 Lbs |
200 to 225 Lbs |
Over 250 Lbs. |
| Greek Yogurt |
1 Cup |
1 Cup |
1.25 Cups |
1.5 Cups |
| Almonds |
0.75 oz. |
1 oz. |
1.25 oz. |
1.5 oz. |
Lunch
| Food |
Up to 175lbs. |
175 to 200 Lbs |
200 to 225 Lbs |
Over 250 Lbs. |
| Chicken Breast |
1 Breast |
1.25 Breasts |
1.5 Breasts |
1.5 Breasts |
| Spinach Salad |
1 Cup |
1.25 Cupa |
1.5 Cups |
1.5 Cups |
| Olive Oil |
2 Teaspoons |
1 Tablespoon |
1 Tablespoon |
1.25 Tablespoons |
| Balsamic Vinegar |
1 Teaspoon |
2 Teaspoons |
2 Teaspoons |
1 Tablespoon |
Post Workout
| Food |
Up to 175lbs. |
175 to 200 Lbs |
200 to 225 Lbs |
Over 250 Lbs. |
| Whey Protein |
1 Scoop (25g Protein) |
1.25 Scoops |
1.5 Scoops |
2 Scoops |
| Skim Milk |
1 Cup |
1 Cup |
1 Cup |
1.5 Cups |
| Banana |
1 |
1 |
1 |
1 |
Dinner
| Food |
Up to 175lbs. |
175 to 200 Lbs |
200 to 225 Lbs |
Over 250 Lbs. |
| Fish or Lean Beef |
4 oz. |
5 oz. |
6 oz. |
7 oz. |
| Frozen Vegetables |
1 Cup |
1.25 Cups |
1.5 Cups |
1.5 Cups |
| Brown Rice |
1 Cup |
1 Cup |
1 Cup |
1 Cup |
| Soy Sauce |
2 Teaspoons |
2 Teaspoons |
2 Teaspoons |
2 Teaspoons |
Women's Diet Plan List
Breakfast
| Food |
Up to 130 Lbs. |
130 to 150 Lbs |
Over 150 Lbs. |
| Omega 3 Eggs |
3 |
4 |
4 |
| Spinach |
1 Cup |
1 Cup |
1 Cup |
| Low fat Cheese |
1 slice |
1 slice |
2 slices |
Snack
| Food |
Up to 130 Lbs. |
130 to 150 Lbs |
Over 150 Lbs. |
| Greek Yogurt |
0.5 Cup |
0.75 Cup |
1 Cup |
| Almonds |
1 oz. |
1 oz. |
1.25 oz. |
Lunch
| Food |
Up to 130 Lbs. |
130 to 150 Lbs |
Over 150 Lbs. |
| Salmon or Chicken |
1 (Palm Sized Piece) |
1.25 |
1.5 |
| Green Salad |
1.25 Cups |
1.25 Cups |
1.25 Cups |
| Olive Oil |
1 Tablespoon |
1 Tablespoon |
1 Tablespoon |
| Balsamic Vinegar |
1 Tablespoon |
1 Tablespoon |
1 Tablespoon |
Post Workout
| Food |
Up to 130 Lbs. |
130 to 150 Lbs |
Over 150 Lbs. |
| Skim Milk |
1 Cup |
1.5 Cups |
1.5 Cups |
| Frozen Berries |
0.5 Cup |
0.75 Cups |
1 Cup |
| Banana |
1 |
1 |
1 |
Dinner
| Food |
Up to 130 Lbs. |
130 to 150 Lbs |
Over 150 Lbs. |
| Fish or Lean Beef |
3.5 oz. |
4 oz. |
5 oz. |
| Frozen Vegetables |
1 Cup |
1.25 Cups |
1.5 Cups |
| Sweet Potato |
1 Cup |
1 Cup |
1 Cup |
| Butter |
0.5 Tablespoon |
0.5 Tablespoon |
0.5 Tablespoon |
