LEAN

BODY
WEEKLY
MEAL PLAN
SERIES

WEEK
5

MEAL PLAN
WWW.MRANDMRSMUSCLE.COM
 DISCLAIMER
The content displayed in this recipe book is created and written by certified
and experienced fitness professionals and nutritional advisors Mike and Viv
Addo. They are the founders of MrandMrsMuscle.com/ @mrandmrsmuscle
(instagram) / MrandMrsMuscle Youtube Channel. 'MrandMrsMuscle' and its
entire series has been designed to help people of all fitness levels, shapes and
sizes reach their fitness goals quickly and safely.
These programs are not designed for individuals that are injured or suffer from
health (physical or mental) problems that could be aggravated by the exercise,
workouts, suggested meal plans or recipes contained herein. If you are
unsure, please seek the advice of your GP, Doctor or Registered Health
Professional. The content, workouts and plans contained in the
'MrandMrsMuscle' guides and plans are for physical health and fitness lifestyle
improvements only and are not to be substituted against medical diagnosis,
treatment or advice. All specific medical queries or questions should be
presented to your healthcare provider(s). 'MrandMrsMuscle.com'
'MrandMrsMuscle' do not condone body shaming, extreme training and dieting
or promote poor body health or image. 'MrandMrsMuscle.com' and all
associated 'MrandMrsMuscle' Brands should not be held liable for the
interpretation or use of the information provided. The advice, opinions, plans
and information in this guide, expressed or implied are not represented as or
guaranteed to be the only way to achieve health and fitness goals.
The information compiled in this plan is a combination of personal experience
(with clients and individually), scientific based literature, government, world
health organization and educational guidelines. All information in this guide is
subject to copyright © MrandMrsMuscle.com - No part of this guide should be
in any form or by any electronic, mechanical, recording, photocopying,
physical or any other means reproduced, stored in a data retrieval system,
broadcast, sold or transmitted without the prior permission of Mike and Viv
Addo and or MrandMrsMuscle.com - This content is explicitly for Personal Use
Only.
 How to Calculate Your Calories?
Calculating your calories is one of the best ways to improve self-accountability as well as give you a greater
understanding of portion control. The most common reasons for not losing weight include; overeating, under-eating, lack
of proper nutrients and not enough daily movement (energy expenditure).

Step 1 : Calculate Your BMR

BMR (Basal Metabolic Rate) is the amount of energy/ calories your body uses when it is
completely at rest.
FOR WOMEN:
(10 x your body weight in KG) + (6.25 x your height in cm) – (5 x your age ) - 161 = BMR (Resting
Calories Needed)
FOR MEN:
(10 x your body weight in KG) + (6.25 x your height in cm) – (5 x your age ) +5 = BMR (Resting
Calories Needed)

Step 2: Calculate Your TDEE / Daily Maintenance Calories

THE EQUATION: BMR x Activity Level = TDEE/ Maintenance Calories

Choose the activity level that represents your current lifestyle and multiply this number by your
BMR (above):
Sedentary (limited exercise): x 1.2
Lightly active (light exercise less than three days per week): x 1.375
Moderately active (moderate exercise most days of the week): x 1.55
Very active (hard exercise every day): x 1.725
Extra active (strenuous exercise two or more times per day/ pro-athlete): x 1.9

Step 3: Choose your Goal

For weight loss we advise that you reduce your TDEE/ Daily Maintenance Calories by no more
than 150-500 calories.
For weight/muscle gain we advise that you increase your Daily Maintenance Calories by 150-
300 calories.
NOTE: The final number in your calculation is the calories you need daily to achieve your goal.
 Calculate Your Macros
Calculating your Macros is NOT ESSENTIAL to achieve your goals. However, it will help you improve your diet quality,
control your daily energy levels, reach your goals quicker, assist in blood glucose control and eliminate several
unhealthy snacking habits.

Step 1 : Calculate Your Protein Requirements FIRST!

Protein is essential for weight regulating hormones, boosting metabolism, controlling satiety
levels, building muscle and aiding recovery. There are 4 calories per 1 gram of Protein.
Studies show that 30% of your daily calorie intake coming from Protein is optimal for weight loss
and maintaining/building lean muscle.
Step 2: Calculate Your Fat Requirements
Fat is essential for hormone production, nutrient absorption, cell growth as well as a potent
source of energy for our bodies.
There are 9 calories per 1 gram of Fat.
We calculate Fat intake based on Somatotype (body type) and what you feel more satiated by:
What body type are you? (see next page)
Ectomorph  (Narrow shoulders, long body, 'skinny fat', hard to gain weight): Fat intake should be
15-25% of your calories.
Mesomorph (Athletic build, defined muscles in areas, rectangular shaped, gain muscle and fat
easily): Set Fat to 25-35% of your calories.
Endomorph (Soft and round, slow metabolism, gains fat and muscle easily, hard to lose weight,
overweight - obese BMI profile): Set Fat to 35-50%
NOTE: If you crave and are satiated by fatty foods or you are a mix of two body types then set
your fat to the higher end of the suggested percentages.
Step 3: Calculate your Carbohydrate Requirements
Carbohydrates are our main and preferred energy source. They are an essential macronutrient
that is key for digestion (most dietary fibre comes from carbohydrates), they fuel our muscles
and delay fatigue.
There are 4 calories per 1 gram of Carbohydrates.
NOTE: After calculating your Protein and Fat intake, the remaining percentage should be
allocated to your carbohydrates.
 Meal Plan Diary
WWW.MRANDMRSMUSCLE.COM

MONDAY NOTES

TUESDAY NOTES

WEDNESDAY NOTES

THURSDAY NOTES

FRIDAY NOTES

SATURDAY NOTES

SUNDAY NOTES

WEEK NUMBER: BODY WEIGHT: DIFFERENCE +/-:

 LEAN BODY MEAL PLAN

WEEK 5WWW.MRANDMRSMUSCLE.COM

GROCERY LIST
MON
B High Protein Scramble
L Garlic Chicken & Maple
D Carrot & Coriander Soup

TUES
B High Protein Scramble
L Garlic Chicken & Maple
D Carrot & Coriander Soup

WED
B Avocado Toast & Tofu Scramble
L Pan-Fried Salmon & Greens
D Black Beans & Rice

THU
B Avocado Toast & Tofu Scramble
L Pan-Fried Salmon & Greens
D Black Beans & Rice

FRI
B High Protein Scramble
L Garlic Chicken & Maple
D Carrot & Coriander Soup
FOR THE BEST RESULTS
SAT Use our weekly meal plans alongside our
B Strawberry & Banana Oats powerful weekly workout schedule.
L Avocado & Chickpea Salad
D Whitefish & Sweet Potato Mash Please note that with breakfast, lunch and
dinner the total calories and macros for the
SUN day is below what you are calculated to eat.
Use the Macro Booster options in the pages
B Strawberry & Banana Oats
below to bring your total calories/macros
L Avocado & Chickpea Salad up for the day.
D Whitefish & Sweet Potato Mash
www.MrandMrsMuscle.com

PRINT THIS SHEET

AVOCADO TOAST &
TOFU SCRAMBLE
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

377 20G 27G 21G

15 MINS 2 SERVINGS

INGREDIENTS METHOD

230g Firm Tofu 1. Dice the Tofu and use a fork to crumble it

1 tbsp Coconut Oil into scramble.

2. Heat the oil and fry the mushroom and

40g Mushroom (sliced)
spinach until wilted. Add the tofu, salt,
80g Spinach (chopped)
turmeric powder and black pepper. Stir until
1/4 tsp of Pink Salt
combined and cook on medium-high heat for
1/4 tsp Turmeric Powder
5-10 min.
1 pinch black pepper 3. Toast the bread.

1/2 Large Avocado 4. Slice the Avocado and spread on the toast.

2 Slices Wholemeal Bread 5. Top the toast with the tofu scramble.

Alternate Serving Suggestion:

Use the Macro sheet below to switch out the tofu

with eggs.
 HIGH PROTEIN
SCRAMBLE EGGS
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

377 20G 27G 21G

7-10 MINS 2 SERVINGS

INGREDIENTS METHOD

1. Heat oil in a pan, add in the garlic, spinach and

4 Large Eggs
chopped tomato. Cook for 2 mins. Mix in the
2 tsp Coconut Oil
turmeric powder.
1 Tomato (Chopped)
2. Beat the eggs in a bowl then add to the pan
1 Garlic Clove (crushed)
and scramble over medium heat until desired
1.5 Cup Spinach (Chopped) texture (wet or dry).
2 tbsp Pumpkin Seeds 3. Serve on Toast and sprinkle with Pumpkin and

2 tsp Chia Seeds Chia seeds.

1/2 tsp Turmeric

Vegan Serving Suggestion:
2 Slices Wholewheat Toast
Use the Macro sheet below to switch out the eggs.
 STRAWBERRY &
BANANA OATS
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

296 7G 51G 9G

5 MINS 2 SERVINGS

INGREDIENTS METHOD

1. In a bowl, mix the oats with chia seeds,

1 cup Wholegrain Oats
allspice and cinnamon until combined.
1/2 cup Strawberries (halved)
2. Add the water and mix until all ingredients
1 small Banana (sliced)
become wet. Add the milk and some
2 tbsp Chia Seeds
sweetener, continue to mix until the oats
1/2 tsp Allspice become smooth.

1 tsp Cinnamon 3. Slice the fruit and add to the mix.

1 cup Water 4. Place the mixture into mason jars or small

150ml Milk bowls.

5. Cover and leave in the refrigerator overnight.

Sweetener
6. Remove from refrigerator and enjoy!

Vegan Serving Suggestion:

Use the Macro sheet below to switch the milk.

PAN-FRIED SALMON
& GREENS
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

334 18G 13G 32G

10+ MINS 1 SERVING

INGREDIENTS METHOD

5oz Salmon Fillet 1. Season salmon with pepper, salt and garlic.

1 tbsp Butter 2. Heat butter in a pan and add the salmon

(skin-side down). Fry for 3-5min until crisp.

1/2 tsp Cayenne Pepper
3. Add asparagus to the pan, lower the heat and
1/4 tsp Paprika
flip the salmon. Cook for 2-3min then drizzle
Pinch of Pink Salt
with lemon juice and set aside on a plate.
1 tsp garlic (powder or crushed)
4. Cook the asparagus for a further 2-3min.
8 spears Baby Asparagus 5. Serve asparagus with Salmon, cherry

8 Cherry Tomatoes (sliced) tomatoes and arugula leaves.

1 cup Arugula / Rocket Leaves

Vegan Serving Suggestion:
1 tbsp Lemon Juice
Use the Macro sheet below to switch out the

salmon and butter.

AVOCADO & CHICKPEA
SALAD
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

511 15G 75G 19G

5+ MINS 1 SERVING

INGREDIENTS METHOD

1 cup Chickpeas (cooked) 1. Mix all dry ingredients into a salad bowl.

1/4 Avocado (diced) 2. Add the balsamic vinegar and oil. Mix well.

3. Season with a sprinkle of salt and black

1 cup Kale
pepper.
1/4 cup Red Bell Pepper (diced)

1 Celery Stalk (diced)

Serving Suggestion:
1/2 Baby Cucumber (chopped)
Add 1 serving of lean protein (chicken, beef,
1/4 Small Red Onion (chopped) whitefish, tofu - see the macro sheet below)

2 tbsp Balsamic Vinegar

1 tsp Extra Virgin Olive Oil

 GARLIC & MAPLE
CHICKEN
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

454 12G 56G 28G

15+ MINS 1 SERVING

INGREDIENTS METHOD

4oz Chicken Breast (sliced) 1. Create a marinade by mixing 1 tsp oil, lemon

2 tsp Olive Oil juice, maple syrup, garlic, turmeric and ginger

together.
2 tbsp Lemon Juice
2. Add the chicken and coat evenly.
2 tbsp Maple Syrup
3. Heat the remaining oil over medium-high and
2 Garlic Cloves (minced)
cook the chicken for 5-7 min each side.
1/4 tsp Ground Turmeric
4. Pour over the remaining marinade and cook
1/4 tsp Ground Ginger for a further 2-3min.

1 pinch Black Pepper & Salt 5. Serve hot over rice with spinach on side.

1/2 cup Wild Rice (cooked)

Vegan Serving Suggestion:
2 cups Spinach Leaves
Use Macro sheet below to switch out the

chicken.
 BLACK BEANS
& RICE
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

496 22G 59G 15G

15+ MINS 1 SERVING

INGREDIENTS METHOD

1/2 cup Wild Rice (cooked) 1. Keep the cooked rice warm and set aside.

1/2 tbsp Olive Oil 2. Heat oil in a pan.

3. Add onion and celery and stir fry for 5min or

1/4 Medium Red Onion (chopped)
until soft. Stir in the garlic, paprika and cumin.
1/2 Celery Stalk (finely chopped)
Cook for 1-2 min.
1 clove Garlic (chopped)
4. Add the pepper, black beans and veg stock.
1/4 tsp Paprika
Mix and simmer for 10 min.
1/4 tsp Cumin 5. Serve beans on top of rice, add yoghurt to the

1/4 Red Bell Pepper (diced) side and top with feta.

1/2 cup Black Beans (tin)

Vegan Serving Suggestion:
1/2 cup Vegetable Stock
Use Macro sheet below to switch out feta cheese
1/2 medium Avocado
and Greek yoghurt
1 tbsp Feta Cheese (crumbled)

1 tbsp Greek Yoghurt

WHITEFISH & SWEET
POTATO MASH
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

343 17G 19G 28G

15+ MINS 1 SERVING

INGREDIENTS METHOD

1 medium Sweet Potato 1. Scrub, dice and boil the sweet potato.

100g Whitefish Fillet Simmer until soft.

2. Pre-heat oven at 400 degrees F.

1/2 Cup Broccoli Florets
3. Season the fish with oil, soy sauce, ginger,
1 tsp Sesame Seeds
garlic, cayenne pepper and honey.
1 clove Garlic (minced)
4. Place fish on a tray with broccoli (coated in
1 tsp Ground Ginger
oil) and roast for 12-15 min.
1 tsp Cayenne Pepper 5. Drain water from potatoes, add milk and

1 tsp Honey mash together.

2 tsp Soy Sauce 6. Serve with fish and broccoli.

7. Sprinkle sesame seeds on top.

1 tsp Olive Oil
Vegan Serving Suggestion:
2 tbsp Milk
Use the Macro sheet below to switch out the fish,

honey and milk.

CARROT & CORIANDER
SOUP
WWW.MRANDMRSMUSCLE.COM

NUTRITION INFO PER SERVING

KCAL FAT CARB PRO

438 8G 80G 10G

15+ MINS 1-2 SERVINGS

INGREDIENTS METHOD

1/2 tbsp Butter 1. Melt butter over medium-heat. Cook onion

1/4 Medium Red Onion and garlic until soft.

2. Add and mix carrots, potato, coriander,

1 clove Garlic (chopped)
cayenne pepper and salt.
2 Carrots (peeled & chopped)
3. Pour in vegetable stock. Stir and bring to a
1 White Potato (peeled & chopped)
boil.
1/4 tsp Ground Coriander
4. Cover and simmer for 20 min or until veg is
1/4 tsp Cayenne Pepper tender.

1.5 cups Vegetable Stock 5. Remove from saucepan and use a blender

2 tbsp Greek Yoghurt until soup is smooth.

6. Serve and hand mix yoghurt into the soup.

1/4 tsp Paprika
Vegan Serving Suggestion:
1 pinch Salt & Pepper
Use Macro sheet below and switch out butter

and yoghurt.
 OUR GO-TO
SMOOTHIE PEAR & GINGER
RECIPES 200ml
1 cup
Water
Spinach
WWW.MRANDMRSMUSCLE.COM 1 tbsp Grated Ginger
1 medium Pear
1 medium Green Apple

Blend all ingredients together, add

extra water or ice to adjust
consistency & serve immediately.

Calories: 221
Protein: 2g
Fat: 0g
Carbs: 57g

VERY BERRY AVO & BANANA

200ml Water 240ml Coconut Water
1/4 cup Frozen Raspberries 1/2 Avocado
1 cup Frozen Strawberries 1  Banana (Small)
1/2 cup Blueberries 1 cup Spinach
2 tbsp Grated Ginger 1 Tbsp Grated Ginger
1 tbsp Ground Flaxseed 1 Tsp Ground Cinnamon
2 tbsp Lemon Juice

Blend all ingredients together, add Blend all ingredients together, add
extra water to adjust consistency & extra water to adjust consistency &
serve immediately. serve immediately.

Calories: 162 Calories: 300

Protein: 4g Protein: 4g
Fat: 3g Fat: 12g
Carbs: 30g Carbs: 44g
 MACRO BOOST PROTEINS
ADD-ONS & SNACKS
PER LEAN PROTEINS P F C Calories
WWW.MRANDMRSMUSCLE.COM
100g Beef Mince (95% lean) 21g 5g og 136
100g Chicken Breast 31g 3.6g 0g 165
100g Cod 18g 0.7g 0g 82
1 Large Egg (50g) 6g 4.8g 0.4g 72
100g Salmon 20g 13g 0g 208
100g Sardine (in oil) 25g 11g 0g 208
100g Shrimp 24g 0.3g 0.2g 99
100g Turkey Breast 22g 7g 0g 157
100g Tofu (Firm) 8g 4.8g 1.9g 76
100g Tempeh 19g 11g 9g 193
100g Seitan 75g 1.9g 14g 370
7g Spirulina 4g 0.5g 1.7g 20
20-30g Protein Powder 20g - - -

ALT. SOURCES
100g Edamame 11g 5g 10g 122
28g Almonds 6g 15g 6g 166
28g Peanuts 7g 14g 6g 161
28g Pistachios 6.5g 14g 8g 159
28g Pumpkin Seeds 5g 5g 15g 126

Always read the nutrition label of the

product you are purchasing to gain a more
accurate reading on the calories and
macros included.

FATS DAIRY & CHEESE

PER FATS P F C Calories PER DAIRY ALT. P F C Calories
100g Avocado 2g 15g 9g 160 1 cup Almond Milk 1.1g 2.5g 8.1g 39
100g Coconut 3g 28g 52g 457 1 cup Cashew Milk 1.1g 2.6g 8.1g 25
1 tbsp Coconut Oil 0g 14g 0g 117 1 cup Coconut Milk 4.6g 6.4g 48g 445
1 tbsp Flaxseed 1.3g 3g 2g 37 (canned)
28g Sunflower Seeds 5.5g 14g 4.4g 153 1 cup Oat Milk 2g 1g 29g 130
27g / 10x Olives (Green) 0.3g 4.7g 0g 39 1 cup Soya Milk 10g 4.3g 15g 131
1 tbsp Olive Oil 0g 14g 0g 119 1cup Whole Cow's Milk 7.8g 7.9g 11g 143
2 tbsp Tahini 2.6g 8g 3.2g 89
2 tbsp Peanut Butter 8g 16g 7g 188 YOGHURT
2 tbsp Almond Butter 7g 16g 7g 196 6oz Almond Yoghurt 1.2g 2.9g 31g 152
30g Brazil Nut 4.3g 19g 3.7g 186 6oz Coconut Yoghurt 7.5g 0.3g 32g 162
28g Macadamia 2.2g 21g 4g 204 6oz Greek Yoghurt 17g 0.7g 6.1g 100
28g Pecan 2.6g 20g 4g 187 6oz Soy Yoghurt 6.3g 2.3g 5.3g 160
28g Walnut 4.3g 18g 3.9g 185
1oz/28g Dark Chocolate 1.4g 9g 17g 155 CHEESE
100g Cottage Cheese 11g 4.3g 3.4g 98
100g Feta Cheese 14g 21g 4.1g 264

Always read the nutrition label of the Always read the nutrition label of the
product you are purchasing to gain a more product you are purchasing to gain a more
accurate reading on the calories and accurate reading on the calories and
macros included. macros included.
 MACRO BOOST
ADD-ONS & SNACKS CARBS: VEGETABLES
WWW.MRANDMRSMUSCLE.COM

SERVING FIBROUS P F C Calories

90g/6spears Asparagus 2.2g 0g 3.7g 20
100g Bell Pepper 0.9g 0.2g 7g 28
100g Broccoli 2.8g 0.4g 7g 34
100g Cabbage 1.3g 0.1g 6g 25
100g Carrot 0.9g 0.2g 10g 41
100g Cauliflower 1.9g 0.3g 5g 25
1stalk / 38g Celery 0.3g 0.1g 1.5g 6.8
100g Cucumber 0.7g 0.1g 3.6g 16
100g Eggplant 1g 0.2g 6g 25
100g Green Beans 1.8g 0.1g 7g 31
100g Kale 4.3g 0.9g 9g 49
100g Lettuce (Iceberg) 0.9g 0.1g 3g 14
100g Lettuce (Romaine) 1.2g 0.3g 3.3g 17
100g Mushrooms (White) 3.1g 0.3g 3.3g 22
100g Onion 1.1g 0.1g 9g 40
100g Spinach 2.9 0.4g 3.6g 23

Always read the nutrition label of the

product you are purchasing to gain a more
accurate reading on the calories and
macros included.

GRAINS & STARCH FRUITS

PER GRAINS/PULSES P F C Calories PER FRUITS P F C Calories
100g Barley 12g 2.3g 73g 354 100g Apple 0.3g 0.2g 14g 52
1 slice Bread (multigrain) 3.5g 1.1g 11g 69 100g Banana 1.1g 0.3g 23g 89
100g Black Eyed Peas 3g 0.4g 19g 90 100g Blueberries 0.7g 0.3g 14g 57
100g Bulgar Wheat (cooked) 3.1g 0.2g 19g 83 100g Grapefruit 0.8g 0.1g 11g 42
1 oz Chia Seed 4.7g 9g 12g 138 100g Grapes (seedless) 0.5g 0.1g 10g 40
100g Corn 3.4g 1.5g 21g 96 100g Honeydew Melon 0.5g 0.1g 9g 36
100g Couscous 3.8g 0.2g 23g 112 100g Kiwi 1.1g 0.5g 15g 61
5x Crackers 1.1g 4.1g 10g 81 100g Nectarine 1.1g 0.3g 11g 44
100g Lentils (boiled) 9g 0.4g 20g 116 100g Orange 0.9g 0.1g 12g 47
100g Oats 13g 6.5g 68g 379 100g Peach 0.9g 0.3g 10g 39
100g Green Peas 5g 0.4g 14g 81 100g Pear 0.4g 0.1g 15g 57
100g Plantain (green) 0.8g 0.2g 31g 116 100g Pineapple 0.5g 0.1g 13g 50
100g Potato (white) 2g 0.1g 17g 77 100g Plums 0.7g 0.3g 11g 45
100g Potato (sweet) 1.6g 0.1g 20g 86 100g Strawberries 0.7g 0.3g 8g 33
100g Pumpkin 1g 0.1g 7g 26 100g Sweet Cherries 1.1g 0.2g 16g 63
100g Pasta(cooked) 5g 1.1g 25g 131 100g Tangerine 0.8g 0.3g 13g 53
100g Rice (white cooked) 2.7g 0.3g 28g 130 100g Tomato 0.9g 0.2g 3.9g 18
100g Rice (brown cooked) 2.6g 0.9g 23g 111 100g Watermelon 0.6g 0.2g 8g 30
100g Quinoa (cooked) 4.4g 1.9g 21g 120

Always read the nutrition label of the

product you are purchasing to gain a more
accurate reading on the calories and
macros included.
WWW.MRANDMRSMUSCLE.COM