Lean all day is a way of eating in which you choose fast digesting foods all day long until your final meal. The reason behind this eating method is the faster the foods are digested the fasted your body is able to go back to using stored energy, aka body fat.


Break-fast: This is the first meal of the day in which you break your fast. We will be having this meal anywhere from 11:00 a.m. - 2:00 p.m. (an intermittent fasting eating time.) For this meal you will have something higher in fat, moderate in protein, and lower in carbohydrates. This will help keep your insulin low and regulated throughout the day helping to aid with fat burning and stress tolerance. These foods will be the salad (best option), morning acai recipe, or the quickie ( 1/2 avocado, koia protein shake, handful of berries )

Mid-day: Throughout the day whenever hungry we will be eating foods that have a fast digesting time. These foods will be eaten after a “break-fast” meal and will include fruits, vegetables, smoothies, and juices. When choosing these foods aim for hydrated whole foods such as apples, oranges, watermelon, etc. Unless it is post workout aim away from mango, pineapple, or any other high sugar fruits.

Dinner: Dinner is the final meal of the day, aimed to refuel your body and get ready for tomorrow. Your goal with dinner should be to have a good meal that satiates you but not a meal that ruins your progress from todays training. Don’t ruin your progress at dinner!! The flatbread in the recipe book is a great option for dinner on training days. If you want the fastest results possible (in terms of weight loss) aim for a salad and protein smoothie for dinner. This meal should also be had at least two hours before bed. The closer you eat to bed time the less weight you will lose.

6-8:00 a.m.

Wake up | Water & coffee

11:00-2:00 p.m.

Break-fast meal

2:00 -6:30 p.m.

Fruits and veggies

6:30-8:30 p.m.

Dinner (2 Hours before bed.)


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