{"id":63749,"date":"2018-12-13T00:45:00","date_gmt":"2018-12-13T00:45:00","guid":{"rendered":"https:\/\/www.muscleandfitness.com\/?p=63749"},"modified":"2025-11-05T10:35:57","modified_gmt":"2025-11-05T10:35:57","slug":"28-days-meal-plan-lean-muscle","status":"publish","type":"post","link":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/","title":{"rendered":"28-Days-to-Lean Meal Plan"},"content":{"rendered":"

You\u2019re training hard<\/a> every day with your program, going heavy on the weights and sweating up a storm with cardio. News flash: While that\u2019s critical to your ultimate success, it\u2019s just not enough for you to lose the excess fat.<\/p>\n

To reach your get-lean goal, you must also follow a get-lean diet, filled with the best foods to burn fat<\/a>. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys, or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It\u2019s the backbone of your entire plan, the foundation of a hard body<\/a>.<\/p>\n

Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. \u201cThe diet is 65% of what you need to get in shape,\u201d he says. Juge would know, as he\u2019s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.<\/p>\n

You\u2019ve got 28 days to get to your goal, so we\u2019ve recruited Juge to help you every step of the way. He\u2019s adapted a traditional bodybuilding competitor\u2019s diet for a noncompetitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time. With just under a month, there\u2019s no time to fool around, so get started on your high-protein meal plan<\/a> now to lose weight and build muscle while you\u2019re at it. Go to the grocery store and stock up tonight. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month.<\/p>\n

\u00a0<\/p>\n

Today 04-09-2025 you use ruffle!<\/div>\n","protected":false},"excerpt":{"rendered":"

You\u2019re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. News flash: While that\u2019s critical to your ultimate success, it\u2019s just not enough for you to lose the excess fat. To reach your get-lean goal, you must also follow a get-lean diet, filled with the […]<\/p>\n","protected":false},"author":64,"featured_media":706427,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"gallery","meta":{"_links_to":"","_links_to_type":0,"footnotes":""},"categories":[385],"tags":[565,737,610,616,617,622,623,641,642,664,671,679,738,687,725,729],"coauthors":[108],"class_list":{"0":"post-63749","1":"post","2":"type-post","3":"status-publish","4":"format-gallery","5":"has-post-thumbnail","7":"category-healthy-eating","8":"tag-abs","9":"tag-burn-fat","10":"tag-cooking","11":"tag-diet","12":"tag-dieting","13":"tag-fat-burning","14":"tag-fat-loss","15":"tag-healthy-food","16":"tag-healthy-foods","17":"tag-low-carb","18":"tag-meals-and-snacks","19":"tag-nutrition-plan","20":"tag-protein","21":"tag-protein-foods","22":"tag-vitamins-and-minerals","23":"tag-weight-loss","24":"post_format-post-format-gallery"},"yoast_head":"\n28-Days-to-Lean Meal Plan - Muscle & Fitness<\/title>\n<meta name=\"description\" content=\"With the right plan and the right discipline, you can get seriously shredded in just 28 days.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"28-Days-to-Lean Meal Plan - Muscle & Fitness\" \/>\n<meta property=\"og:description\" content=\"With the right plan and the right discipline, you can get seriously shredded in just 28 days.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"Muscle & Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MuscleandFitnessMag\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-13T00:45:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-05T10:35:57+00:00\" \/>\n<meta name=\"author\" content=\"M&F Editors\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@muscle_fitness\" \/>\n<meta name=\"twitter:site\" content=\"@muscle_fitness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/\"},\"author\":{\"name\":\"eyun\",\"@id\":\"https:\/\/www.muscleandfitness.com\/#\/schema\/person\/356fc8c9fe1b94bb0a0f11b3227c85b9\"},\"headline\":\"28-Days-to-Lean Meal Plan\",\"datePublished\":\"2018-12-13T00:45:00+00:00\",\"dateModified\":\"2025-11-05T10:35:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/\"},\"wordCount\":307,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all\",\"keywords\":[\"Abs\",\"Burn Fat\",\"Cooking\",\"Diet\",\"dieting\",\"fat burning\",\"Fat Loss\",\"Healthy food\",\"Healthy Foods\",\"low carb\",\"Meals and snacks\",\"Nutrition plan\",\"Protein\",\"Protein foods\",\"Vitamins and minerals\",\"Weight loss\"],\"articleSection\":[\"Healthy Eating\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/\",\"url\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/\",\"name\":\"28-Days-to-Lean Meal Plan - Muscle & Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all\",\"datePublished\":\"2018-12-13T00:45:00+00:00\",\"dateModified\":\"2025-11-05T10:35:57+00:00\",\"description\":\"With the right plan and the right discipline, you can get seriously shredded in just 28 days.\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#primaryimage\",\"url\":\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all\",\"contentUrl\":\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all\",\"width\":1109,\"height\":614,\"caption\":\"Lean Muscle\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.muscleandfitness.com\/#website\",\"url\":\"https:\/\/www.muscleandfitness.com\/\",\"name\":\"Muscle & Fitness\",\"description\":\"Workouts, Nutrition Tips, Supplements & Advice\",\"publisher\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.muscleandfitness.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.muscleandfitness.com\/#organization\",\"name\":\"Muscle & Fitness\",\"url\":\"https:\/\/www.muscleandfitness.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.muscleandfitness.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/04\/MF-Circle-Blk-Wht.jpg?quality=86&strip=all\",\"contentUrl\":\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/04\/MF-Circle-Blk-Wht.jpg?quality=86&strip=all\",\"width\":984,\"height\":984,\"caption\":\"Muscle & Fitness\"},\"image\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/MuscleandFitnessMag\/\",\"https:\/\/x.com\/muscle_fitness\",\"https:\/\/www.instagram.com\/muscleandfitness\/?hl=en\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.muscleandfitness.com\/#\/schema\/person\/356fc8c9fe1b94bb0a0f11b3227c85b9\",\"name\":\"eyun\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.muscleandfitness.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/018d129d0d87f5e08abc586c51f76897?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/018d129d0d87f5e08abc586c51f76897?s=96&d=mm&r=g\",\"caption\":\"eyun\"},\"description\":\"\",\"url\":\"https:\/\/www.muscleandfitness.com\/author\/eyun\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"28-Days-to-Lean Meal Plan - Muscle & Fitness","description":"With the right plan and the right discipline, you can get seriously shredded in just 28 days.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/","og_locale":"en_US","og_type":"article","og_title":"28-Days-to-Lean Meal Plan - Muscle & Fitness","og_description":"With the right plan and the right discipline, you can get seriously shredded in just 28 days.","og_url":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/","og_site_name":"Muscle & Fitness","article_publisher":"https:\/\/www.facebook.com\/MuscleandFitnessMag\/","article_published_time":"2018-12-13T00:45:00+00:00","article_modified_time":"2025-11-05T10:35:57+00:00","author":"M&F Editors","twitter_card":"summary_large_image","twitter_creator":"@muscle_fitness","twitter_site":"@muscle_fitness","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#article","isPartOf":{"@id":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/"},"author":{"name":"eyun","@id":"https:\/\/www.muscleandfitness.com\/#\/schema\/person\/356fc8c9fe1b94bb0a0f11b3227c85b9"},"headline":"28-Days-to-Lean Meal Plan","datePublished":"2018-12-13T00:45:00+00:00","dateModified":"2025-11-05T10:35:57+00:00","mainEntityOfPage":{"@id":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/"},"wordCount":307,"commentCount":0,"publisher":{"@id":"https:\/\/www.muscleandfitness.com\/#organization"},"image":{"@id":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all","keywords":["Abs","Burn Fat","Cooking","Diet","dieting","fat burning","Fat Loss","Healthy food","Healthy Foods","low carb","Meals and snacks","Nutrition plan","Protein","Protein foods","Vitamins and minerals","Weight loss"],"articleSection":["Healthy Eating"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/","url":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/","name":"28-Days-to-Lean Meal Plan - Muscle & Fitness","isPartOf":{"@id":"https:\/\/www.muscleandfitness.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#primaryimage"},"image":{"@id":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all","datePublished":"2018-12-13T00:45:00+00:00","dateModified":"2025-11-05T10:35:57+00:00","description":"With the right plan and the right discipline, you can get seriously shredded in just 28 days.","inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/28-days-meal-plan-lean-muscle\/#primaryimage","url":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all","contentUrl":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all","width":1109,"height":614,"caption":"Lean Muscle"},{"@type":"WebSite","@id":"https:\/\/www.muscleandfitness.com\/#website","url":"https:\/\/www.muscleandfitness.com\/","name":"Muscle & Fitness","description":"Workouts, Nutrition Tips, Supplements & Advice","publisher":{"@id":"https:\/\/www.muscleandfitness.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.muscleandfitness.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.muscleandfitness.com\/#organization","name":"Muscle & Fitness","url":"https:\/\/www.muscleandfitness.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.muscleandfitness.com\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/04\/MF-Circle-Blk-Wht.jpg?quality=86&strip=all","contentUrl":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/04\/MF-Circle-Blk-Wht.jpg?quality=86&strip=all","width":984,"height":984,"caption":"Muscle & Fitness"},"image":{"@id":"https:\/\/www.muscleandfitness.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/MuscleandFitnessMag\/","https:\/\/x.com\/muscle_fitness","https:\/\/www.instagram.com\/muscleandfitness\/?hl=en"]},{"@type":"Person","@id":"https:\/\/www.muscleandfitness.com\/#\/schema\/person\/356fc8c9fe1b94bb0a0f11b3227c85b9","name":"eyun","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.muscleandfitness.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/018d129d0d87f5e08abc586c51f76897?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/018d129d0d87f5e08abc586c51f76897?s=96&d=mm&r=g","caption":"eyun"},"description":"","url":"https:\/\/www.muscleandfitness.com\/author\/eyun\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pfuaJd-gAd","thumbnail":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/12\/1109-Lean-Muscle-Diet-GettyImages-1049288880.jpg?quality=86&strip=all","thumbnail_id":706427,"subtitle":"With the right plan and the right discipline, you can get seriously shredded in just 28 days.","channel":385,"video":{"source":"","url":"","jwp-id":"","jwp-player":"","jwp-credit":"","duration":"","type":"","thumbnail":"","thumbnail-width":"","thumbnail-height":"","title":"","text":"","author":"","provider":""},"_links":{"self":[{"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/posts\/63749","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/users\/64"}],"replies":[{"embeddable":true,"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/comments?post=63749"}],"version-history":[{"count":8,"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/posts\/63749\/revisions"}],"predecessor-version":[{"id":1174425,"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/posts\/63749\/revisions\/1174425"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/media\/706427"}],"wp:attachment":[{"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/media?parent=63749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/categories?post=63749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/tags?post=63749"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.muscleandfitness.com\/wp-json\/wp\/v2\/coauthors?post=63749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}