Get ripped meal plan Try this sample meal plan during the "Get Ripped" phase of the programme Breakfast 4 egg whites (scrambled, fried or omelette) Wholegrain bread (2 slices) Oats (50g) Milk Snack Hoummus on oatcakes and 2 apples Lunch Turkey (150g), Swiss cheese and salad on wholegrain bread Snack Protein shake, 2 pieces of citrus fruit, black coffee Training session Dinner Stir-fried chicken (150g) and broccoli (1 cup) Brown rice (1cup) Snack Frozen yoghurt (200ml) and protein shake