Get Ripped Recipes.For Men.
© 2016 Builtlean Llc | All Rights Reserved.
BuiltLean.com
Sample recipes to get a lean & ripped body
BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
Thank You.I just want to say thanks for
downloading our free guide
to help you lose fat & get a
ripped body. The meals we
created are nutrient dense,
high-protein, and comprised
of whole foods. We also have
food substitutions depending
on your dietary needs or
restrictions.
Enjoy!
MARC PERRY CSCS, CPT
Founder & CEO
BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
The Plan
Breakfast Egg & Avo Tacos
Lunch Shrimp Stir Fry
Dinner Chicken & Walnut Salad
Snack Banana Raspberry Protein Shake
Substitutions
By Kristin Rooke & Marc Perry
Disclaimer
This e-book is for reference and informational
purposes only and is no way intended as medical
counseling or medical advice. The information
contained herein should not be used to treat,
diagnose, or prevent a disease or medical condition
without the advice of a licensed medical professional.
Before making any changes in your lifestyle, you
should consult with your physician.
No part of this book may be reproduced in any form
without permission in writing from the author or
publisher, except for the inclusion of brief quotations
in a review.
In This E-Book.
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
Eat fewercalories than you
burn
To lose fat, you must eat fewer
calories than you burn. There’s no
way around it. You can use a calorie
tracking app like MyFitnessPal to
determine how many calories you
eat daily. For weight loss, decrease
your calories by 250-500 per day.
Easy!
Choosemostly whole
foods Whole foods are more nutrient-
dense, satiating, and lower
in calories than processed
and packaged foods. Choose
vegetables, fruits, lean proteins,
healthy fats & carbohydrates, and
low fat dairy (if you tolerate it). For
a fat-burning & satisfying meal,
fill half of your plate with veggies,
add a serving of protein and a
portion of healthy carbs, and top it
with a serving of healthy fat. Use
that formula to create a variety of
healthy and delicious meals.
Includeprotein with every
meal
Protein is an essential nutrient that
helps build muscle, boost your
metabolism, and regulate your
appetite. That means it keeps you
fuller longer, for fewer calories.
Foods like eggs, chicken, turkey,
fish, tofu, and quinoa are just a few
of the great protein sources you
can choose from.
ThePlan.
Get Ripped.NutritionStrategies.
The following Get Ripped Recipes provide a sample 1800-calorie meal plan designed to help you shed that
last layer of fat.
1 2 3
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
Breakfast.Egg & Avo Tacos.
505calories
36gcarb
34gfat
22gprotein
INGREDIENTS
2 Large Eggs
2 Corn Tortillas
½ Medium Avocado
1 oz Pepper Jack Cheese
Salt & Pepper, to taste
Black Coffee
Splash of Milk orAlmond Milk
INSTRUCTIONS
Prepare the eggs in your favorite style, seasoning with salt & pepper to taste
Heat the tortillas in a cast-iron or nonstick skillet, or in the microwave, until soft
Add half of the cheese slice to each corn tortilla
Slice the avocado half
Fill each taco with the eggs and avocado. Feel free to add a little hot sauce
Serve with coffee
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.Phone: 1 (800) 940-9833 Address: 58 E. 11th St, 8th Floor, NY, NY 10003
Lunch.Shrimp Stir Fry.
459calories
26gcarb
18gfat
47gprotein
INGREDIENTS
7oz Baby Shrimp(or 4oz Baked Tofu)
¾ cup Brown Rice, cooked
¾ cup Mixed Vegetables (carrots, red cabbage, sliced onion, zucchini, broccoli, etc)
1 tbsp Sesame Oil
½ tbsp Soy Sauce
INSTRUCTIONS
Heat the sesame oil in a castiron or nonstick skillet
Saute the vegetables until soft
Add the brown rice and shrimp. Cook until the shrimp is cooked through
Add the soy sauce, stirring for 30 seconds
Serve and eat
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.Phone: 1 (800) 940-9833 Address: 58 E. 11th St, 8th Floor, NY, NY 10003
Dinner.Chicken & Walnut Salad.
594calories
26gcarb
39gfat
45gprotein
INGREDIENTS
6 oz Boneless, Skinless Chicken Breast, raw (or 6 oz Ahi Tuna)
2 cups Raw Kale, shredded1 cup Baby Lettuce
1 Medium Tomato, sliced
3 tbsp Chopped Walnuts
1.5 tbsp Olive Oil
1 tbsp Balsamic Vinegar
Pinch of Salt & Pepper
INSTRUCTIONS
Bake or pan-fry the chicken until cooked through. Slice the chicken into strips
In a bowl, add the salad dressing, salt, and pepper to the shredded lettuce and lightly toss
Add the cucumber, bell pepper, and corn kernels to the salad, and mix
Top the salad with the cashew pieces and chicken strips, and serve
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.Phone: 1 (800) 940-9833 Address: 58 E. 11th St, 8th Floor, NY, NY 10003
Snack.Banana Raspberry Protein Shake.
205calories
24gcarb
2gfat
27gprotein
INGREDIENTS
1-2 scoops Whey Protein (~120 calories, 20g protein), Egg Protein, or Plant-Based Protein
½ Banana (frozen)
½ cup Raspberries (frozen)
Water (& ice)
INSTRUCTIONS
Combine all ingredients into a blender
Mix until your desired consistency
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
Phone: 1 (800) 940-9833 Address: 58 E. 11th St, 8th Floor, NY, NY 10003
Substitutions.
Protein Carbs Fats Veg Fruits
Chicken Brown Rice Olive Oil Lettuce Apple
Turkey Sweet Potato Sesame Oil Cucumber Banana
Bison Russet Potato Avocado Oil Bell Pepper Orange
Pork Millet Walnuts Carrots Peach
Tuna Couscous Pistachios Beets Cantaloupe
Salmon Whole Wheat Pasta Cashews Onion Pear
Tilapia Soba Noodles Almonds Broccoli Nectarine
Petrale Sole Wild Rice Peanut Butter Cauliflower Blueberries
Eggs Beans (Black, Pinto, Cannellini, etc)
Almond Butter Zucchini Raspberries
Greek Yogurt Lentils Sunflower Seed Butter Mushrooms Blackberries
Cottage Cheese Garbanzo Beans Chia Seeds Spinach Cherries
Quinoa Spaghetti Squash Hemp Seeds Cabbage Apricot
Edamame Corn Tortillas Shredded Cheese Leeks Watermelon
Beans (black, pinto, cannellini, etc)
Sprouted Grain Bread Goat Cheese Snap Peas Strawberries
Garbanzo Beans Whole Wheat Tortilla Cheddar Cheese Green Beans Mango
Whey Protein Barley Pepper Jack Cheese Brussels Sprouts Papaya
Egg White Protein Oatmeal Mozzarella Cheese Sprouts Kiwifruit
Plant-Based Protein Plantains Salad Dressing (Vinaigrette)
Asparagus Pineapple
If you don’t enjoy an ingredient in one of the recipes, feel free to substitute one of the alternatives from the appropriate category below. For example, instead of shrimp, you can use turkey, salmon, or beans (if you’re vegan). Just make sure to substitute the equivalent number of calories. Refer to a calorie tracking app like MyFitnessPal to determine the appropriate amount of food to substitute.
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