5-Day Clean Eating Meal Plan
Designed for Busy Adults Over 40 Who Want to Lose Fat, Boost Energy, and Feel Better Fast
If you’re tired of guessing what to eat or jumping from one diet to the next, this plan is for you.
At AB Fitness, we’ve helped thousands of Long Islanders lose fat, build strength, and take control of their health—with no extreme diets, no starvation, and no tracking apps.
Our founder, Anthony is a certified nutritionist and expert coach. After over a decade of working with men and women over 40, he built this clean eating plan around what actually works for real people with real lives.
This 5-day meal plan is simple, sustainable, and built around real food—so you can feel better, drop a few pounds, and get back on track fast.
🥗 What Is Clean Eating?
Clean eating isn’t about being perfect or cutting everything you enjoy. It’s about eating:
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Minimally processed foods that fuel your body
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Lean protein at every meal
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Whole-food carbs like fruit, potatoes, and rice
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Healthy fats from real sources like eggs, avocado, and olive oil
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Plenty of veggies to fill you up and support digestion
It’s not a detox. It’s not a cleanse. It’s just a better way to eat that helps your body work the way it’s supposed to.
🛠 How This Plan Works
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You’ll eat 3–4 meals per day
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Every meal includes lean protein, smart carbs, and veggies
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You’ll use hand-based portions (no scale or tracking needed)
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Meals are quick, simple, and family-friendly
Use this as a 5-day reset, a fat-loss jumpstart, or a long-term meal template.
✋ Hand-Based Portion Guide
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🖐 Protein = 1 palm
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✊ Veggies = 1 fist
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👐 Carbs = 1 cupped hand
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👍 Fats = 1 thumb (or included naturally in your food)
🍽️ Your 5-Day Clean Eating Plan
🟢 Day 1 – Clean Start
Meal 1
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3 Eggs + 3 Egg Whites
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½ Avocado
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1 slice 647 Low Calorie Bread
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Black Coffee or Water
Meal 2
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5 oz Grilled Chicken
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1 Cup Roasted Sweet Potato
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Steamed Broccoli w/ Olive Oil
Meal 3
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6 oz 96% Lean Ground Beef
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½ Cup Jasmine Rice
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Romaine Salad w/ Cucumbers, Red Onion, Balsamic
Optional Snack
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1 Cup Fat-Free Greek Yogurt + ½ Cup Blueberries
🟢 Day 2 – Protein Focused
Meal 1
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1 Scoop Whey Protein (water or almond milk)
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2 Boiled Eggs
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1 slice 647 or Ezekiel Bread
Meal 2
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5 oz Grilled Salmon
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1 Cup Quinoa
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Roasted Brussels Sprouts + Zucchini
Meal 3
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5 oz Ground Chicken (taco seasoned)
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1 Lavash Wrap
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Lettuce, Salsa, Shredded Cheese
Optional Snack
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1 Apple + 1 Tbsp Peanut Butter
🟢 Day 3 – Midweek Reset
Meal 1
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1 Cup Fat-Free Cottage Cheese
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½ Cup Strawberries or Blueberries
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1 slice 647 Bread or ½ Bagel Thin
Meal 2
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6 oz Turkey Burger (no bun)
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½ Avocado
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Roasted Carrots + Cauliflower
Meal 3
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5 oz Chicken Thighs (Grilled or Air Fried)
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½ Cup Brown Rice
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Sautéed Peppers + Onions
Optional Snack
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1 Light String Cheese + Handful of Grapes
🟢 Day 4 – Simple and Satisfying
Meal 1
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Protein Shake + 2 Eggs
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1 slice 647 Bread
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1 Tbsp Butter or Olive Oil
Meal 2
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5 oz Steak or Lean Beef
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½ Cup Roasted Baby Potatoes
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Grilled Asparagus
Meal 3
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1 Can Tuna + Dijon + Celery
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2 slices Light Bread or ½ Pita
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Side Salad w/ Oil + Vinegar
Optional Snack
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2 Rice Cakes + 1 Tbsp Almond Butter
🟢 Day 5 – Clean Finish
Meal 1
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3 Eggs + 3 Egg Whites
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½ Avocado
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Sautéed Spinach
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Water with Lemon
Meal 2
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6 oz Chicken Sausage
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Sweet Potato Wedges
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Roasted Brussels Sprouts
Meal 3
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5 oz Cod or White Fish
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½ Cup Cooked Couscous
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Steamed Broccoli w/ Olive Oil
Optional Snack
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1 Cup Fat-Free Greek Yogurt + ½ Banana
🚀 Want to Supercharge Your Results?
This clean eating plan will help you lose fat and feel better—but if you want to supercharge your results, you need to pair it with strength training.
Why? Because lifting weights helps you:
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Build lean muscle
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Boost your metabolism
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Burn more calories—even at rest
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Improve posture, balance, and energy
At AB Fitness, our 30-minute sessions are designed specifically for busy adults over 40. You’ll train just 2–3x per week and get expert coaching every session—so there’s no guesswork and no wasted time.
💪 Why Choose AB Fitness?
We’ve helped thousands of Long Islanders get stronger, leaner, and more confident by doing things the right way.
We don’t sell gimmicks or cookie-cutter programs. We teach real fitness and nutrition in a way that works for real life.
At AB Fitness, you’ll get:
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Expert coaching from certified professionals
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Safe, effective workouts built around your body
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Nutrition support that’s simple and doable
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A clean, private studio where you’ll always feel supported
If you’re ready to feel better and take control of your health, this is where to start.
📍 Visit One of Our 3 Long Island Locations:
AB Fitness Massapequa
📍 4150c Merrick Road, Massapequa, NY 11758
AB Fitness East Meadow
📍 514a East Meadow Ave, East Meadow, NY 11554
AB Fitness Oyster Bay
📍 5 Shore Ave, Oyster Bay, NY 11771
📞 Text or Call Us: 516-303-9157
👉 Or Book Your Free Tour Here
Let’s make this the start of your healthiest chapter yet. Clean eating + strength training = the foundation for fitness that lasts.