Providing you with a more exciting alternative to plain 'chicken and rice', here, we go through a simple diet plan that'll help get you lean and shredded in no time at all.

As we stated in our previous article, you really don't need to spend money on gym memberships to get into shape. You don't need to be a fan of sport either. All you need is to set aside some time for your workouts and make sure you are eating the right foods.

If you're looking to get that desirable Brad Pitt from (Fight Club) athletic but muscular physique, then follow our simple diet plan that, along with a good workout routine, to help get you shredded in a matter of weeks! In this third part of our guide, we recommend this diet plan... 


A small tub of low fat cottage cheese, with a handful of unsalted nuts (almonds or cashews are good), and a banana.  
The cottage cheese and nuts both provide your body with a good amount of protein, essential for muscle recovery and gain. A banana will boost your energy levels and make you feel full.


Set yourself up for the afternoon with a portion of skinless chicken (one breast) and a salad. Also have half an avocado or cucumber.  You'll get plenty of protein with the chicken, and lots of excellent fat-free fillers with the salad.  The avocado provides your body with good, healthy fats.

Mid afternoon snack

Consider a tablespoon of peanut butter with a green apple. Peanut butter has good fats in it as well as a high amount of protein - just be sure to pick a sugar-free one.  The apple will give you a sweet hit, without any bad sugars. 


A lean tuna fillet with sweet potatoes, green beans and broccoli. This meal should be eaten after your workout, ideally, and with plenty of clean protein in the fish and the broccoli.  The sweet potatoes are slow releasing carbs, excellent if you're trying to lose weight. 


It's always a good idea to have a little snack before going to bed, in order to keep your metabolism ticking over.  A low fat natural Greek yoghurt with some protein powder mixed in would make an excellent supper. 

Remember to keep your meals small and simple, eat regularly throughout the day, and stay off white bread and sugar in particular.