What I Eat In A Day To Stay Lean And Muscular

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Full Day Of Eating Muscle Meals That Will Chisel Your Body

On today’s episode of Live Lean TV, you’ve asked me to show what I eat in a day to stay lean and muscular.

That’s right, I’m showing you a typical full day of eating, including every single food and meal that I eat in the morning, all the way to nighttime.

I’m also going to show you how quick and easy these muscle meals are to cook and prepare.

These meals will chisel your body by helping you build lean muscle and burn off your stubborn body fat.

Ultimately, this is the type of delicious foods and meals your body was intended to consume.

Check Out The Type Of Meals I Eat In A Day

Note: All the recipes below are from my best selling Eat Clean Live Lean Cookbook System.

To get access to over 200 quick, healthy, easy, affordable, and delicious recipes, grocery lists, and an 8 week meal plan, click here.

Meal #1: Meat And Nuts Breakfast

How To Make A Meat And Nuts Breakfast Recipe

Before I share the recipe, here’s a link to learn more detail as to why the meat and nuts breakfast has been one of the greatest additions I’ve ever made to my diet.

Macronutrient breakdown: protein and fat.

Even though this may seem like a lot of preparation in the morning, here’s how simple this meat and nuts breakfast is to make.

  1. Simply fry some chopped onion and fresh garlic in coconut oil or avocado oil.
  2. Add in some sliced steak and cook throughly.
  3. Once the steak is cooked, remove half of the mixture and put it in a glass storage container to be used tomorrow.
  4. Pour some whisked eggs over top of the remaining steak mixture.
  5. Add some onion powder, a little bit of garlic powder, and black pepper to the mixture.
  6. Top with some chopped spinach and chopped broccoli, then scramble that bad boy up.
  7. Finally, add some hot sauce and walnuts.

Here’s the full meat and nuts breakfast recipe cooking instructions, ingredients list, and nutrition facts.

Print Recipe
Meat And Nuts Breakfast
how to make a meat and nuts breakfast recipe
Prep Time 5 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Prep Time 5 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
how to make a meat and nuts breakfast recipe
Instructions
  1. Heat up 1 tsp of avocado oil in a frying pan over medium high heat
  2. Add diced garlic and diced onion to the heated frying pan and cook for 30-60 seconds.
  3. Add the beef and cook throughly for 2-3 minutes.
  4. Crack two eggs, whisk in a bowl, then add to the frying pan and cook for another 2-3 minutes until the eggs set.
  5. Add a dash of onion powder, garlic powder, black pepper, 1/3 cup of diced broccoli, and handful of spinach to the frying pan and scramble together.
  6. Add a dash of hot sauce and mix together.
  7. Add the food to a plate with a 1 oz side of walnuts.
  8. Enjoy.
Recipe Notes

Nutrition Info (per serving):

Calories: 508
Protein: 40g
Carbohydrates: 6g
Fat: 36g

Meal #2: Berry Protein Pancakes (Pre-Workout)

how to make a gluten free protein pancake recipe without protein powder

Okay up next, here’s how to make a gluten free protein pancake recipe without protein powder.

Macronutrient breakdown: protein, carbohydrates, and fat

Here’s how quick and simple these protein pancakes are to make.

  1. Add 6 egg whites, 1/2 cup walnuts, a little dash of vanilla extract, a dash of cinnamon, 1 packet of stevia, approximately 1 tbsp of shredded coconut, and a 1/4 tsp of baking soda to a blender.
  2. Blend it up until it reaches a thick pancake batter mixture consistency. If it doesn’t solidify enough, add more walnuts, or some coconut flour.
  3. Add coconut oil or cooking spray to a heated pan, then let it melt to grease the entire bottom of the pan.
  4. Add approximately 1/4 cup of the pancake batter mixture to the heated pan to form the first pancake.
  5. Just before you flip the pancake, add some berries on top.
  6. Flip the pancake and repeat with the remaining pancake batter.

That’s how simple it is to make berry protein pancakes.

The great thing about this recipe is, if you don’t eat all the protein pancakes, you can store a few of them in a glass storage container, then take them with you for a mid-morning snack, if you work in an office.

These are a great source of protein and absolutely delicious.

Here’s the full berry protein pancakes recipe cooking instructions, ingredients list, and nutrition facts.

Print Recipe
Healthy Grain Free Berry Protein Pancakes
how to make a gluten free protein pancake recipe without protein powder
Course Main Dish
Prep Time 2 minutes
Cook Time 8 minutes
Servings
serving
Ingredients
Course Main Dish
Prep Time 2 minutes
Cook Time 8 minutes
Servings
serving
Ingredients
how to make a gluten free protein pancake recipe without protein powder
Instructions
  1. Add the following ingredients to a blender or food processor: 3/4 cup of egg whites, 1/4 cup of ground almonds, 1/4 cup of ground walnuts, capful of vanilla extract, a dash of cinnamon, a packet of stevia, 1/8 cup of shredded coconut, and 1/4 tsp of baking soda.
  2. Blend for approximately 20 seconds or until the protein pancake batter reaches a smooth consistency.
  3. Add the 1/4 cup of blueberries and 1/4 cup of raspberries to the protein pancake batter mixture.
  4. Heat your pan over medium-high heat and lightly coat with avocado oil spray.
  5. Add a 1/4 cup of the protein pancake batter to the pan and heat the pancake for 1-2 minutes or until small bubbles begin to form on top.
  6. Flip the pancake to heat the other side for approximately 1 minute, then remove the cooked pancake and add to a plate.
  7. Repeat to use up the remaining protein pancake batter.
  8. Makes 4 protein pancakes.
Recipe Notes

Nutrition Facts (per serving - 4 protein pancakes):

Calories: 567

Protein: 33g

Carbohydrates: 21g

Fat: 39g

Meal #3: Banana Maple Post Workout Protein Shake

post workout shake recipe for muscle gain

All right, it’s post workout protein shake time.

Macronutrient breakdown: protein and carbohydrates

I always prepare this protein shake recipe before I go to the gym.

  1. Add approximately 1 cup of water to a blender.
  2. For some simple sugars, add 1 and 1/2 frozen bananas to the blender.
  3. Next, add 1 serving of vanilla or chocolate protein powder (use coupon code: LiveLeanTV25).
  4. Finally, for more simple sugars, add approximately 2 tbsp of maple syrup.
  5. Blend it up, pour it into a stainless steel shaker cup.
  6. That’s it.

Add the shaker cup to your gym bag, then store it in your locker once you get to the gym.

Once you finish your workout, drink this post workout protein shake right away.

Here’s the full post workout shake recipe cooking instructions, ingredients list, and nutrition facts.

Print Recipe
Maple Banana Post Workout Protein Shake
My Post-Workout Protein Shake Recipe
Course Protein Shake
Prep Time 1 minute
Servings
serving
Ingredients
Course Protein Shake
Prep Time 1 minute
Servings
serving
Ingredients
My Post-Workout Protein Shake Recipe
Instructions
  1. In a blender, add 1 cup of water, 1 and a half frozen bananas, 2 tbsp of maple syrup, 1 serving of protein powder, and 4 ice cubes.
  2. Add the top to the blender, blend until smooth, then pour it into a glass and give it a taste.
Recipe Notes

Nutrition Information (per serving):

Calories: 452

Protein: 37g

Carbohydrates: 74g

Fat: 1g

Meal #4: Chicken Fajita Salad With Sweet Potatoes

chicken fajita salad

All right moving on to one of my favorite meals, the big ass salad.

Macronutrient breakdown: protein, carbohydrates, and fat.

This is what I have after my post workout protein shake, which is approximately 1 hour after I leave the gym.

Here’s how quick and simple this fajita chicken salad is to make.

  1. In a frying pan coated with avocado oil or coconut oil, add sliced chicken breast spiced with paprika, chili powder, and red pepper flakes.
  2. Once the chicken is cooked throughly, for color, add some diced green bell pepper, diced zucchini, and shredded carrots to the pan.
  3. Once everything is heated, add the fajita mixture to a bowl of chopped spinach.
  4. Top with diced avocado and salsa to give it a Mexican fajita style finish.

Here’s the full chicken fajita salad recipe cooking instructions, ingredients list, and nutrition facts.

Print Recipe
Chicken Fajita Salad
Chicken Fajita Salad
Prep Time 10 minutes
Cook Time 6 minutes
Servings
servings
Ingredients
Prep Time 10 minutes
Cook Time 6 minutes
Servings
servings
Ingredients
Chicken Fajita Salad
Instructions
  1. Heat a pan over medium to low heat. You don't want to heat the pan too hot as we're using olive oil.
  2. Add 1 tbsp of olive oil to the pan, then allow it to heat up slightly before adding the onions.
  3. Saute a 1/2 cup of sliced onions in the olive oil until soft and translucent.
  4. Add 1 diced chicken breast to the pan, then add the spices by sprinkling 1 tsp of cumin and 2 tsp of dried oregano over the chicken and onion mixture.
  5. Stir up the chicken and onion mixture and allow it to cook throughly for 3-4 minutes.
  6. Add the diced red bell peppers to the mixture, stir, and heat for another 1-2 minutes.
  7. Add a handful of red leaf lettuce to each plate. If you don't have red leaf lettuce, any leafy green will work.
  8. Add a 1/2 cup diced tomatoes, the chicken fajita mix, and then finally, the sliced avocado on top.
  9. Enjoy.
Recipe Notes

Nutrition Info (per serving):

Calories: 471

Protein: 41g

Carbohydrates: 7g

Fat: 31g

Since this is my post workout meal, I also add a side of sweet potatoes for my complex carbohydrates.

  1. Slice the sweet potatoes into 1/2 inch chips, then coat with avocado oil, black pepper, cinnamon, onion powder, garlic powder, and any other healthy herbs and spices.
  2. Bake them in the oven for about 20 minutes.
  3. Add the baked sweet potatoes to the top of the salad and enjoy.

Meal #5: Sun Dried Tomato Tuna Salad

All right lets put together a very quick and easy tuna salad.

Macronutrient breakdown: protein and fat.

  1. Add 2 tbsp of sun dried tomatoes, 1 tbsp of fresh parsley, 1 garlic clove, and 1 tbsp of olive oil, and salt and black pepper to a blender.
  2. Now all you have to do is blend up the mixture, then add it to a bowl and mix with the tuna.

I told you this sun dried tuna salad recipe was simple and easy.

Here’s the full healthy tuna salad recipe cooking instructions, ingredients list, and nutrition facts.

Print Recipe
Tuna Salad For Weight Loss (No Mayo)
Tuna Salad For Weight Loss (No Mayo)
Course Main Dish, Snack
Prep Time 3 minutes
Cook Time 0 minutes
Servings
serving
Ingredients
Course Main Dish, Snack
Prep Time 3 minutes
Cook Time 0 minutes
Servings
serving
Ingredients
Tuna Salad For Weight Loss (No Mayo)
Instructions
  1. Add the sun dried tomatoes, garlic, parsley, black pepper, sea salt, and extra virgin olive oil to a food processor or blender. If you don't have access to a food processor or a blender, simply dice up these ingredients with a knife.
  2. Turn the food processor on until all the ingredients are chopped. This mixture is the topping for the tuna salad.
  3. Optional: add the tuna to a strainer and rinse under water to remove some of the salt.
  4. We're almost done. Add the tuna to a bowl, then top with the flavorful sun dried tomato mixture.
  5. To make it pretty, add another small dash of parsley on top as a green garnish.
  6. If you prefer it hot, you can heat it up, or just eat it cold.
Recipe Notes

Nutrition Info (per serving):

Calories: 317

Protein: 36g

Carbohydrates: 5g

Fat: 17g

Meal #6: Mexican Style Scrambled Eggs

How To Make Tasty Scrambled Eggs Recipes

We’re now going to make some Mexican style scrambled eggs.

Macronutrient breakdown: protein and fat.

  1. In a pan, add coconut oil or avocado oil and diced up onion.
  2. In a separate bowl, whisk together eggs with chili powder, for a real kick.
  3. Pour the egg mixture on top of the sautéed onions, then allow the eggs to set as you scramble it all together.
  4. Add a little bit of salsa or tomatoes, and top it off with some avocado, and cilantro.

There you have it.

Mexican style scrambled eggs are one of my favorite meals.

Here’s the full tasty scrambled eggs recipe cooking instructions, ingredients list, and nutrition facts.

Print Recipe
Mexican Scrambled Eggs
How To Make Tasty Scrambled Eggs Recipes
Course Main Dish
Prep Time 5 minutes
Cook Time 4 minutes
Servings
serving
Ingredients
Course Main Dish
Prep Time 5 minutes
Cook Time 4 minutes
Servings
serving
Ingredients
How To Make Tasty Scrambled Eggs Recipes
Instructions
  1. Add the whole egg and egg whites in a bowl and beat it up to ensure the yolk is evenly mixed.
  2. Add a dash of chili powder to the eggs. I like just under a teaspoon of chili powder.
  3. Add a tsp of coconut oil to a pan over medium heat.
  4. Next add the diced onions to the heated coconut oil and allow the onions to heat up for 1-2 minutes, and sizzle until they are soft, translucent, and smelling incredible.
  5. Pour the egg and chili powder mixture on top of the onions and cook over medium heat.
  6. Once the eggs begin to set after 1-2 minutes, scramble them up, while breathing in the incredible aroma of the chili powder and onions.
  7. Next, add in the diced tomato, which will add some nice color.
  8. Once the eggs are cooked throughly, remove the scrambled eggs mixture from the pan, and add them to a plate.
  9. All that's left is to make it pretty by adding the sliced avocado and cilantro on top.
Recipe Notes

Nutrition Info (per serving):

Calories: 265

Protein: 20g

Carbohydrates: 8g

Fat: 17g

Bottom Line On What I Eat In A Day To Stay Lean And Muscular

This is a typical meal plan of what I eat in a day.

You also saw how simple and easy it is to cook, prepare, and eat to Live Lean.

Nutrition is so important to Living Lean.

When you have a plan, a strategy, and the commitment to execute on it, you’ll be amazed at the transformation your body will go through.

Eat Clean Live Lean Cookbook System

These recipes are simple to prepare, use real ingredients, and I got all them all from my Eat Clean Live Lean Cookbook.

If you need help with your meal planning, my Eat Clean Live Lean cookbook is going to give you so many ideas of how to eat real food, throughout the day.

You’ll get access to over 200 quick, healthy, easy, affordable, and delicious meals that are high in protein and super fats, and low in fattening carbohydrates.

In addition to the recipes, you’ll also get an 8 week meal plan with recipes and grocery lists to supercharge your results faster.

It’s amazing how tasty snacks and meals can be when you use all real healthy ingredients.

I pity those “dieters” ruining their sustainable chances of Living Lean by eating boring foods.

Live Lean Cookbook iPad

Click Here To Get Over 200 Quick, Healthy, Easy, Affordable, And Delicious Recipes


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Question Of The Day:

  • What types of meals do you typically eat throughout the day?
  • Which meal do you tend to have the most difficulty preparing for?
  • Is it your breakfast, lunch, dinner, or snacks?

Share your experiences in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

80 responses to “What I Eat In A Day To Stay Lean And Muscular

  1. I am very very happy to discover this witbese. I needed in order to thanks to the period, as well as on this superb research We certainly valued every little bit of this kind of, as well as have already a person guide designated to check out brand new things.

  2. I’ve been trying to gain weight for over a year, I’ve tried increasing my
    calorie intake but for some reason I’m always around 135#, I eat about 130g
    of protein and about 100g of carbs a day. I don’t have any health
    problems, had some blood work done recently, everything seems fine. Help!

  3. Brad…great videos. I just discovered them. I am Primal/Paleo and also
    started practicing intermittent fasting. Im wondering if you practice
    fasting as well. Thank you in advance!

  4. This guy sounds like an info commercial and insincere. Looks like his goal
    is to market himself.

  5. hey, Brad congrats on the videos. Could you give ideas for pre workout
    meal? besides de morning scrambled eggs beef and nuts.

  6. I think videos about eating to have a healthy live should take things in
    consideration such as: prices of foods, prep time, dishes, ability to carry
    the foods to work/school, food durability etc. This video is just a very
    expensive way of eating, that requires alot of preparation(cutting
    vegetables/fruits in pieces etc.), time being home(you can’t take most food
    with you), and leaves you with a shitload of dishes in the end of the day.
    Might aswell eat @ subway 6 times every day with the same cost and results
    but with more ease. I am sorry to say this people, but this guy is selling
    you bullshit.

  7. Need more soluble fiber.. that much fat and protein combined with very
    little fiber is a sure path to colon cancer

  8. > ? +Giino Ziito ? < *Thats what I like about that program* *is that it teaches me exactly how* *I can get the perfect shaped body* *using only healthy and balanced* *muscle development strategies* *without spending much money.*

  9. Lunch and dinner because my wife doesnt like leftovers and I like ot make a
    whole meal and there is always leftovers from breakfast.

  10. So it looks like a typical multi-small meal type of eating plan that still
    avoids the paradigm “bad fats” like butter, cheese, ground beef and pork
    (sausage/bacon). I don’t know how big Brad is, but at 230lbs I would find
    it very difficult eating the small portions he consumes. I would have liked
    to have seen his caloric intake on these meals or maybe just an over-all
    total of the calories and macros. My body burns approx. 3010 calories a day
    (I lift heavy 5 times a week and do ½ cardio on those days). I am on the
    Atkins diet plan and I eat high-fat, high-protein foods yet limit my net
    carbs to only 15-20 grams of carbs on a 2280 calorie per day diet. I’m not
    counted calories; this just happens to by how my menu turned out. My macro
    ratio % is 32/66/3 (protein,fat,carbs). My workout and cardio is always
    first thing in the morning, so breakfast is big. A 1/4 hamburger fried in
    bacon fat with a slice of bacon, 1 oz. of cheese & 1 tbls mayo along with a
    two whole egg cheese omelet (1oz). Then I have a string cheese and
    hardboiled egg for a snack, then a large green salad lettuce, cucumber, and
    tomato with 2 oz. chicken or carne asada with a slice of chopped bacon, a
    chopped whole egg, 1/8 cup shredded cheese and 2 tbls blue cheese dressing
    for lunch. Then another string cheese and hardboiled egg followed by a can
    of tuna, with a chopped hardboiled egg, and a tbls of mayo. Dinner is two
    roasted or fried chicken thighs and a snack of an Atkins indulge bar. My
    diet plan also allows for a 12 hour fast in between my first and last
    meals. However, outside of the Atkins bar I don’t really see what would
    not be “Paleo Friendly” about my diet. Moreover, my blood sugars have
    decreased significantly, I sleep better and no longer get tired, and I no
    longer have cravings for Oreo’s and Wavy Lay’s with Lawson’s chip dip! I
    still have the dip, but I have broccoli or cauliflower with it instead.
    This has helped to bring my triglycerides and cholesterol to normal levels
    as well. Blessings to you Brad and all your followers. 🙂

  11. hey bud great work you are doing!
    Dinner is usually is the hardest for me, after a full working day and
    heavy workouts (trx, running, boxing, weightlifting etc.)… I usually am
    at my hungriest point at this time.

    What are your thoughts on eating brown rice/buckwheat or even whole grain
    toast with meals similar to the ones you made in this video to fill me up?
    Along with low fat yogurt/ skim milk for a snack with a half scoop of whey
    protein…
    I know your not big on grains/dairy but with an active lifestyle and
    calorie watching around the 2200-2600 mark (Im 5’11 155 pound male)… what
    would your thoughts be bro?

  12. Muscle Meals That Will Chisel Your Body

    These are good recipes to keep in mind while on a workout program!

  13. Hi there. My life is really busy, and these meals look easy and yummy..what
    might help me prepare in advance…i cannot be inthe kitchen that many
    times during work hours, boss will not be pleased lol

  14. Hi there. My life is really busy, and these meals look easy and yummy..what
    might help me prepare in advance…i cannot be inthe kitchen that many
    times during work hours, boss will not be pleased lol

  15. Thank you SO much for this. I’m 55 years young and thanks to a paleo
    lifestyle, I NO LONGER need heartburn medicine. Additionally, I have a ton
    of energy and mental clarity. Plus, the COMMUNITY surrounding paleo has
    encouraged me to get back into the gym and lift. I’m as strong now, at 55,
    as I was at 40 … and I’m getting stronger. My health is fantastic. I’ll
    be sure to add your recipes to my cooking arsenal.

  16. what do you eat before your workout? carbs& protein or fats&protein
    what do you recomend? (i workout right in the morning, one and a half hour
    after my breakfast)

  17. Is this what you eat if you are lifting weights/working out? I am not
    working out yet…just starting out walking. So what would I eat?

  18. This all looks amazing! I became vegetarian 6 months ago and have been
    eating a whole lot like this, just minus the meat. My energy levels are
    waaay up! Your videos are truly inspiring! Thank you!

  19. Made that chicken salad, just not with avocado ( didn’t have any.) It was
    delicious! I’ve had it at least 3 times this week!

  20. Hey Brad! I’ve really enjoy your videos,They are really helpful, but i am
    having trouble finding time to cook, between work and school. Do you have
    any ideas or suggestion for me?

  21. Hey Brad! What the hell? I have failed miserably TWICE trying to make your
    pancakes! I had to add bananas to thicken it the first time. The second
    time I followed directions perfectly and my batter and pancakes did not
    look anything like yours! You cannot help but insist that you left 1 or
    more ingredient out! What is going on??

  22. So Brad, I’m at a weight loss phase. As my post work out snack I drink a
    whey protein shake of about 135 cals. Do u recommend I continue drinking my
    whey protein shake or should I switch over to a protein smoothie as shown
    in your video?

  23. Great video Brad!

    Question: how would one consume these foods if they worked out in the
    evening (between 7p-9p), were in bed by 11pm, and were up by 5 or 6am? I
    ask because I believe you’ve structured your eating routine around a
    mid-day workout, which doesn’t work out for me (no pun intended!). More or
    less concerned with consumption of fats and simple carbs.

  24. Great video Brad!

    Question: how would one consume these foods if they worked out in the
    evening (between 7p-9p), were in bed by 11pm, and were up by 5 or 6am? I
    ask because I believe you’ve structured your eating routine around a
    mid-day workout, which doesn’t work out for me (no pun intended!). More or
    less concerned with consumption of fats and simple carbs.

  25. OMG I definitely find it difficult to make a good lunch. I’m only 15 and I
    find that the school meals are not helping my progress and I never know
    what to make. Brad, please could you give some good healthy ideas of what
    to make for lunch for someone who is still at school or who wants to eat
    something which doesn’t have to be heated up and can be taken anywhere?? If
    you could I would appreciate it sooo much. Love your videos- thanks brah

  26. Can u make a video like that, but for vegetarian (lacto-ovo) people? With
    snacks, breakfast, luch, dinner, post and pre workouts? (Pleas, without
    suplements). Thanks. Very good video, congratulations =D

  27. How healthy is Coconut Oil? Isn’t it high in saturated fat? Can’t wait to
    try these at home now that I saw this video.

  28. Amazing! those recipes look so gooood!! I just have a question, as a girl,
    I store fat easier, do I have to change the diet according to my gender and
    mass? because I am not very muscular either and My goal is to get my fat
    percentage at 18%

  29. I find I tend to eat the same lean meals everyday with little variation, is
    this a bad thing? Should I be switching it up everyday?

  30. post work out snacks (with options for those of us that do not use
    supplements like protein powder)

  31. This is soo fucking beautiful, i’m gonna try this, oh yeahhh, very
    colorful!! I’m ashamed of my meals now.

  32. holly shit you have a pretty high fat diet! niceeeee how many grams more or
    less per day?

  33. yum! great recipes! I love sneaking in some greens to my post workout
    shake; can’t even taste it!

  34. I need help preparing breakfasts for my son who won’t eat eggs. Also, all
    ideas for dinner are super helpful. Thanks, Brad! You’re awesome.

  35. Which meal do you have the most difficulty preparing for? Breakfast, lunch,
    dinner, or snacks?

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