Achieving peak physical performance requires more than just hard work in the gym—it demands a carefully structured diet and supplementation plan that optimizes your body’s ability to burn fat, build muscle, and recover efficiently.
This 21-day quick-start diet plan is designed for athletes and fitness enthusiasts looking to kick-start fat loss while preserving lean muscle. By incorporating Lean Fix® Xtreme to accelerate fat burning and Protalyn® Isolate Protein to fuel muscle recovery, this plan delivers a balanced approach to nutrition that will power your workouts and help you reach your fitness goals faster.
Whether male or female, this plan is tailored to meet your unique nutritional needs, ensuring the right balance of macronutrients for optimal results.
Day 1–7 (For Males)
Breakfast
- 4 egg whites, 1 whole egg
- ½ cup oats
- ½ cup mixed berries
- Lean Fix® Xtreme (as directed)
Macros: 30g protein, 30g carbs, 9g fat
Calories: 321
Mid-Morning Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp almond butter
Macros: 26g protein, 7g carbs, 13g fat
Calories: 248
Lunch
- 4 oz grilled chicken breast
- 1 cup mixed vegetables
- ½ cup cooked quinoa
Macros: 35g protein, 28g carbs, 6g fat
Calories: 310
Afternoon Snack
- 1 cup Greek yogurt
- ¼ cup almonds
Macros: 24g protein, 13g carbs, 16g fat
Calories: 322
Dinner
- 5 oz grilled salmon
- 1 cup steamed broccoli
- ½ cup cooked brown rice
Macros: 40g protein, 22g carbs, 14g fat
Calories: 394
Evening Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp peanut butter
Macros: 26g protein, 6g carbs, 8g fat
Calories: 242
Total Macronutrients for Males (Day 1-7):
181g protein, 106g carbs, 66g fat
Total Calories: 1,837
Day 1–7 (For Females)
Breakfast
- 3 egg whites, 1 whole egg
- ½ cup oats
- ½ cup mixed berries
- Lean Fix® Xtreme (as directed)
Macros: 25g protein, 30g carbs, 8g fat
Calories: 290
Mid-Morning Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp almond butter
Macros: 25g protein, 6g carbs, 10g fat
Calories: 235
Lunch
- 3 oz grilled chicken breast
- 1 cup mixed vegetables
- ½ cup cooked quinoa
Macros: 26g protein, 28g carbs, 5g fat
Calories: 275
Afternoon Snack
- ¾ cup Greek yogurt
- ¼ cup almonds
Macros: 20g protein, 13g carbs, 15g fat
Calories: 295
Dinner
- 4 oz grilled salmon
- 1 cup steamed broccoli
- ½ cup cooked brown rice
Macros: 35g protein, 22g carbs, 12g fat
Calories: 350
Evening Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp peanut butter
Macros: 25g protein, 6g carbs, 8g fat
Calories: 235
Total Macronutrients for Females (Day 1-7):
156g protein, 105g carbs, 58g fat
Total Calories: 1,680
Day 8–14 (For Males)
Breakfast
- 1 cup Greek yogurt
- ½ cup granola
- ½ cup mixed berries
- Lean Fix® Xtreme (as directed)
Macros: 22g protein, 45g carbs, 7g fat
Calories: 329
Mid-Morning Snack
- 1 scoop Protalyn® Isolate
- 1 oz walnuts
Macros: 26g protein, 6g carbs, 18g fat
Calories: 294
Lunch
- 4 oz turkey breast
- 1 cup mixed vegetables
- ½ cup cooked quinoa
Macros: 33g protein, 28g carbs, 7g fat
Calories: 317
Afternoon Snack
- 1 cup cottage cheese
- ¼ cup sunflower seeds
Macros: 28g protein, 10g carbs, 17g fat
Calories: 324
Dinner
- 5 oz grilled sirloin steak
- 1 cup steamed green beans
- ½ cup cooked brown rice
Macros: 38g protein, 24g carbs, 12g fat
Calories: 412
Evening Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp almond butter
Macros: 26g protein, 6g carbs, 10g fat
Calories: 230
Total Macronutrients for Males (Day 8-14):
173g protein, 119g carbs, 71g fat
Total Calories: 1,906
Day 8–14 (For Females)
Breakfast
- 1 cup Greek yogurt
- ½ cup granola
- ½ cup mixed berries
- Lean Fix® Xtreme (as directed)
Macros: 20g protein, 45g carbs, 7g fat
Calories: 310
Mid-Morning Snack
- 1 scoop Protalyn® Isolate
- 1 oz walnuts
Macros: 25g protein, 6g carbs, 18g fat
Calories: 290
Lunch
- 3 oz turkey breast
- 1 cup mixed vegetables
- ½ cup cooked quinoa
Macros: 26g protein, 28g carbs, 6g fat
Calories: 295
Afternoon Snack
- ¾ cup cottage cheese
- ¼ cup sunflower seeds
Macros: 21g protein, 10g carbs, 15g fat
Calories: 292
Dinner
- 4 oz grilled sirloin steak
- 1 cup steamed green beans
- ½ cup cooked brown rice
Macros: 32g protein, 24g carbs, 11g fat
Calories: 372
Evening Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp almond butter
Macros: 25g protein, 6g carbs, 10g fat
Calories: 230
Total Macronutrients for Females (Day 8-14):
149g protein, 119g carbs, 67g fat
Total Calories: 1,789
Day 15–21 (For Males)
Breakfast
- 4 egg whites, 1 whole egg
- ½ cup oats
- ½ cup mixed berries
- Lean Fix® Xtreme (as directed)
Macros: 30g protein, 30g carbs, 9g fat
Calories: 321
Mid-Morning Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp almond butter
Macros: 26g protein, 7g carbs, 13g fat
Calories: 248
Lunch
- 4 oz grilled chicken breast
- 1 cup mixed vegetables
- ½ cup cooked quinoa
Macros: 35g protein, 28g carbs, 6g fat
Calories: 310
Afternoon Snack
- 1 cup Greek yogurt
- ¼ cup almonds
Macros: 24g protein, 13g carbs, 16g fat
Calories: 322
Dinner
- 5 oz grilled salmon
- 1 cup steamed broccoli
- ½ cup cooked brown rice
Macros: 40g protein, 22g carbs, 14g fat
Calories: 394
Evening Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp peanut butter
Macros: 26g protein, 6g carbs, 8g fat
Calories: 242
Total Macronutrients for Males (Day 15-21):
181g protein, 106g carbs, 66g fat
Total Calories: 1,837
Day 15–21 (For Females)
Breakfast
- 3 egg whites, 1 whole egg
- ½ cup oats
- ½ cup mixed berries
- Lean Fix® Xtreme (as directed)
Macros: 25g protein, 30g carbs, 8g fat
Calories: 290
Mid-Morning Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp almond butter
Macros: 25g protein, 6g carbs, 10g fat
Calories: 235
Lunch
- 3 oz grilled chicken breast
- 1 cup mixed vegetables
- ½ cup cooked quinoa
Macros: 26g protein, 28g carbs, 5g fat
Calories: 275
Afternoon Snack
- ¾ cup Greek yogurt
- ¼ cup almonds
Macros: 20g protein, 13g carbs, 15g fat
Calories: 295
Dinner
- 4 oz grilled salmon
- 1 cup steamed broccoli
- ½ cup cooked brown rice
Macros: 35g protein, 22g carbs, 12g fat
Calories: 350
Evening Snack
- 1 scoop Protalyn® Isolate
- 1 tbsp peanut butter
Macros: 25g protein, 6g carbs, 8g fat
Calories: 235
Total Macronutrients for Females (Day 15-21):
156g protein, 105g carbs, 58g fat
Total Calories: 1,680
Exercise Recommendations (For Both Genders)
To maximize the results from Lean Fix® Xtreme and Protalyn®, incorporate the following exercise routine:
- Cardio: 30-45 minutes of moderate-intensity cardio (jogging, cycling, or brisk walking) 5 days per week.
- Strength Training: Perform at least 2-3 full-body strength training sessions weekly. Focus on compound exercises like squats, deadlifts, push-ups, and rows.
- Flexibility: Include daily stretching for 10-15 minutes, focusing on major muscle groups.
Complete Shopping List for the 21-Day Fat Loss and Muscle Retention Plan
This shopping list includes all the foods and supplements you’ll need for the 21-day diet plan, broken down by category. The quantities are estimated to cover 21 days for one person, considering both males and females. Adjust quantities based on individual preferences and portions.
Protein Sources
- Eggs (for egg whites and whole eggs) – 5 dozen
- Chicken breast (boneless, skinless) – 10 lbs
- Turkey breast (boneless, skinless) – 5 lbs
- Grilled sirloin steak – 5 lbs
- Salmon fillets – 5 lbs
- Greek yogurt (plain, non-fat) – 9 cups
- Cottage cheese (low-fat) – 6 cups
- Protalyn Isolate Protein – 1 tub (approx. 31 servings, vanilla or preferred flavor)
Carbohydrate Sources
- Old-fashioned oats – 1.5 lbs
- Quinoa (uncooked) – 4 cups
- Brown rice (uncooked) – 4 cups
- Granola (low-sugar) – 3 cups
- Mixed berries (fresh or frozen) – 6 cups
- Bananas – 7
- Sweet potatoes – 10
- Baked potatoes (medium) – 10
Vegetables
- Broccoli (fresh or frozen) – 9 cups
- Mixed vegetables (fresh or frozen) – 10 cups
- Green beans – 6 cups
- Spinach (fresh) – 6 cups
- Carrots – 1 bag (for snacks or salads)
- Lettuce (for salads) – 3 heads
- Cucumbers – 6
Fats and Seeds
- Almond butter – 1 jar
- Peanut butter (natural) – 1 jar
- Almonds (unsalted) – 1.5 lbs
- Walnuts (unsalted) – 1 lb
- Sunflower seeds (unsalted) – 1 lb
- Chia seeds – 1 small bag (optional)
- Olive oil – 1 bottle (for cooking, if needed)
Supplements
Spices and Extras
- Salt (for cooking; note that salt is restricted during the final week)
- Pepper
- Herbs and spices (garlic powder, cumin, paprika, etc., for seasoning)
- Fat-free salad dressings or vinegar – 1 bottle
- Cinnamon (for oatmeal or protein shakes)
Drinks
- Bottled water (if preferred for sodium-free water during final week)
- Black coffee or green tea (optional, for caffeine intake)
Optional Items
- Karbolyn® Fuel (optional for pre/post-workout) – 1 tub
- AminoZorb® Elite 21 (optional for intra/post-workout) – 1 tub
Finish Strong and Unleash Your Best Self in Just 21 Days
This quick-start plan provides the foundation to shred body fat while retaining muscle, boosting energy, and enhancing overall performance over 21 days. By incorporating Lean Fix® Xtreme and Protalyn® Isolate Protein, you’ll support your body’s natural fat-burning processes while giving your muscles the recovery they need to grow and strengthen.
The careful balance of high-quality protein, healthy fats, and complex carbohydrates ensures that your body stays fueled and performs at its best. Stick to this plan, stay consistent, and watch as your body transforms, setting the stage for continued progress toward your fitness goals.
