get ripped recipes. - lose weight & get a lean, strong, & … · 2017-03-13 ·...

Get Ripped Recipes.For Women.

© 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 and

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 1400-calorie meal plan designed to help you shed that

last layer of fat.

1 2 3


Breakfast.Egg & Avo Tacos.

405calories

35gcarb

26gfat

15gprotein

INGREDIENTS

2 Large Eggs

2 Corn Tortillas

½ Medium Avocado

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

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.

402calories

26gcarb

17gfat

35gprotein

INGREDIENTS

5oz Baby Shrimp(or 3oz Baked Tofu)

½ 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



Dinner.Chicken & Walnut Salad.

400calories

18gcarb

26gfat

30gprotein

INGREDIENTS

4 oz Boneless, Skinless Chicken Breast, raw (or 4 oz Ahi Tuna)

1 cups Raw Kale, shredded

1 cup Baby Lettuce

1 Medium Tomato, sliced

2 tbsp Chopped Walnuts

1 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



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


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.


get ripped recipes. - lose weight & get a lean, strong, & … · 2017-03-13 ·...

Documents