7-Day Diet Plan To Get Lean Muscles And Healthy Body

WeightLoss by grapes

Are you aware that more than 22% of all the anabolic steroid users are under the age of 20 years? This conclusion has been drawn from a new research that was published in the peer-reviewed American Journal on Addictions (1). The study also suggested that more than 1 million users in United States experience the after-effects of steroid dependence. Besides steroids, a number of young adults also use protein shakes, exclusive protein diets, supplements and other drugs to enhance the total body muscle mass; but is that an ideal approach? Most importantly, can you actually build your muscle mass with drugs and steroids? Healthcare providers suggests that chronic abuse of steroids and over the counter pharmacological preparations can greatly increase the risk of complications such as acne, gastric discomfort, dyspepsia, poor wound healing, immune dysfunction and other ailments. However, however, with lifestyle modification, incorporation of healthy habits and with intake of proper diet, you can achieve optimal fitness and health without requiring steroids and drugs.weight-loss-diet

7-Day Diet Plan for Health and Fitness

A structured exercise plan plays an essential role in making you fit, but getting the right nutrition has its own significance too. If you are eating the wrong food, you will find it almost impossible to get a ripped body.  Luckily, there are certain diet plans that can help you in getting a leaner body, besides promoting healthy weight loss.  It is recommended to choose foods that are rich in high quality fiber, nutrients, and antioxidants. Here is a weekly diet plan for men and women who are looking to achieve fitness goals in a short period of time:  


  • Breakfast: Take 45 grams of oats with 300 ml skimmed milk and 1 teaspoon honey for breakfast. Research indicates that caffeine promotes bone demineralization that can lead to fractures and bone aches (2). Ideally, substitute your coffee with 200 ml of fresh apple juice.
  • Breakfast Snack: For breakfast snack, you can take blueberries or mixed berries in bowl of low fat yogurt.
  • Lunch: For lunch, go for a grilled chicken and salad sandwich with wholewheat bread.
  • Lunch Snack: Depending upon your energy levels and overall degree of physical activity, you can opt for a light smoothie (use fresh fruits like strawberries, banana, apples, blueberries, blackberries, and raspberries).
  • Dinner: Dinner can include green beans, broccoli, brown rice, and tuna steak. Snack after dinner should ideally be skimmed milk to promote bone mass and mineralization with Vitamin D.


  • Breakfast: Start your day with delicious smoothie on Tuesday (prepared from the skimmed milk, banana and strawberries).
  • Breakfast Snack: For breakfast snack, you can eat one medium-sized chunky apple.
  • Lunch: For lunch we have  tuna sandwich with wholewheat bread and skimmed milk for you.
  • Lunch Snack: For lunch snack, we advise raisins, mixed nuts, and cranberries (just one serving, though it is hard to stop once you open the bag).
  • Dinner: Investigators advice low carbohydrate and high protein diets for dinner that are metabolized slowly and delivers high levels of energy throughout the night (3). You can safely munch chicken, bacon, and some salad for dinner on Tuesdays. Snack after dinner: We suggest peanut butter with bread sticks.


  • Breakfast: Start your Wednesday with a refreshing smoothie just like the previous day; however, make sure to add different fruits this time (like watermelon, pineapple, orange juice etc).
  • Breakfast Snack: Make the snack a bit heavy by taking mackerel with a slice of wholewheat toast
  • Lunch: In lunch, take chicken salad with wholewheat bread and an apple.
  • Lunch Snack: For lunch snack, we advise one banana.
  • Dinner: Dinner can include steak with grilled tomatoes and spinach. While you can eat pineapple and 100 grams of low fat cottage cheese as snack after diner.


  • Breakfast: For Thursday, start your breakfast with scrambled egg whites on 2 slices of wholewheat toast
  • Breakfast Snack: Granola bar
  • Lunch: In lunch, take smoothie with water instead of milk
  • Lunch Snack: You can take 100 grams of low fat cottage cheese with pineapple
  • Dinner: In dinner, you can take tuna nicoise salad. For dinner snack, one orange should be sufficient.


  • Breakfast: Take 45 grams of oats with skimmed milk and honey in breakfast.
  • Breakfast Snack: Snack can be a combination of radishes with balsamic vinaigrette.
  • Lunch: Prepare yourself chickpea salad with yogurt and grilled tuna.
  • Lunch Snack: You can have 100 grams of low fat cottage cheese with crackers
  • Dinner:  For dinner, enjoy wholesome barbecue chicken and brown rice, and you can have grapes and 100 grams of cottage cheese for dinner snack.


  • Breakfast: Cheese omelet with onion, tomato, green pepper, bell pepper, mushroom and wholewheat toast.
  • Breakfast Snack: Banana Strawberry smoothie prepared in low fat yogurt.
  • Lunch: In lunch, you can have sardines with a slice of wholewheat toast with raw carrots
  • Lunch Snack: You can have 100 grams of low fat cottage cheese with crackers
  • Dinner:  Dinner can include grilled salmon with green breams and brown rice; complemented with one scoop of vanilla ice-cream.


  • Breakfast: In breakfast, take scrambled egg whites with 2 slices of wholewheat toasts  and 1 grapefruit
  • Breakfast Snack: Cereal bar
  • Lunch: In lunch, take tuna sandwich with wholewheat bread along with a pear.
  • Lunch Snack: Handful of nuts.
  • Dinner:  For dinner you can enjoy steak with spinach and grilled tomatoes, and a couple of apples after it.

Keep on following this diet plan for four weeks and you will get a lean, strong and physically fit body. Make sure this plan is for the enhancement of muscle mass as well as moderate weight loss. Just make sure to continue this diet with exercise and periodic physical activity.


1. Pope, H. G., Kanayama, G., Athey, A., Ryan, E., Hudson, J. I., & Baggish, A. (2013). The lifetime prevalence of anabolic‐androgenic steroid use and dependence in Americans: Current best estimates. The American Journal on Addictions.

2. Blatt, A. D., Roe, L. S., & Rolls, B. J. (2011). Increasing the protein content of meals and its effect on daily energy intake. Journal of the American Dietetic Association,111(2), 290-294.

3. Liu, S. H., Chen, C., Yang, R. S., Yen, Y. P., Yang, Y. T., & Tsai, C. (2011). Caffeine enhances osteoclast differentiation from bone marrow hematopoietic cells and reduces bone mineral density in growing rats. Journal of Orthopaedic Research,29(6), 954-960.

Written by Ayesha Khan

Ayesha Khan is a medical doctor who holds a strong passion for health, nutrition and wellness. She has published research papers in scientific journals and has written for health sections of other publications as well. Ayesha typically covers science and research-related advancements in the field of weight loss and fitness.

Leave a Reply

Your email address will not be published. Required fields are marked *

4 weight loss tips for women

4 Weight Loss Tips for Women

Home Based Exercises for Effective Weight Loss