Meals and Snacks

Burn & Build Body Whole Food Meal and Snack Suggestions


The following can help you plan your meals while on a Burn & Build Body program – or if you are just trying to eat a more healthy, nutrient-rich diet.

Each one of these meals can be prepared yourself or ordered in a restaurant (asking for a healthy menu substitution with a smile is rarely turned down) or used as an inspiration to create something similar on your own. Eating a diet abundant in whole, fresh, unrefined and unprocessed foods is a key factor in vibrant health and anti-aging.

The most efficient way to build muscle and burn fat is to feed your body throughout the day. Do this by planning 3 small meals and 2 snacks daily, each separated by approximately 3 hours. This conscious form of eating will keep your body’s metabolism and blood glucose levels at their healthiest and most efficient. The best way to measure a "portion size" is to match the portion of food to the size of your clenched fist.

If you are following the Burn & Build Body Fit Kit Program, the 14-Day Anti-Aging Detox or our Protein Lean Power Food Diet, there will be specific foods and food groups listed in their guides for you to follow.


  • Grilled salmon, green beans, leeks, yellow squash or green salad, quinoa.
  • White meat turkey, dijon mustard, spinach salad, brown rice. 
  • Tuna, mixed with olive oil, herbs, and assorted chopped vegetables, millet.
  • Skinless lemon chicken breast, steamed spinach, tossed salad, brown rice. 
  • Steamed or grilled chicken breast, broccoli and cauliflower, sweet potato.
  • Steamed or grilled fish with snow peas, bean sprouts, red peppers,quinoa. 
  • Turkey burger with sliced tomato, oven roasted vegetables, buckwheat. 
  • Navy bean vegetable stew with broccoli, squash, peas, onions. 
  • Steamed or poached eggs, steamed spinach or kale, sweet potato. 
  • Organic, non-gmo tofu, steamed or roasted vegetables, brown rice. 

 For salad dressings, try using a mix of 1/2 olive oil and 1/2 flaxseed oil.


  • Protein Lean smoothie made with coconut water and 1⁄2 banana* 
  • Unsweetened almond butter on celery or unsalted brown rice cake.
  • 3 ounces of sliced turkey or chicken with steamed broccoli.
  • Celery sticks with hummus.
  • Unsweetened applesauce with cinnamon and chopped almonds.
  • Turkey or chicken rolled in a lettuce leaf .
  • Lightly steamed sliced vegetables or cucumber with hummus.
  • Avocado dip with vegetables.
  • Almonds and a medium sized pear or apple.
  • Glass of fresh organic vegetable juice (not carrot) plus almonds.
  • Seaweed rolled with avocado and brown rice.
  • One or two hardboiled eggs with gluten free crackers.
  • Protein Lean Vanilla or Chocolate pudding.*

*Protein Lean is a lactose free, gluten free, soy free, fructose free vegan protein powder. It contains no artificial ingredients and it supplies pre-biotic and heart healthy fiber – plus 17 grams of protein and a 100% score on amino acids. One or two servings of Protein Lean daily provides exceptional foundation nutrition. It is used by exercise enthusiasts as a before, and post-workout and supports fat loss and muscle growth.


Live Long & Powerfully