5-Day Clean Eating Meal Plan from AB Fitness Personal Training in Long Island
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 does Clean Eating mean at AB Fitness Personal Training on Long Island?
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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6-8 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 Baked Sweet Potato
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Steamed Broccoli
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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2 Scoops Whey Protein (water or almond milk)
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1 Apple or Banana
Meal 2
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5 oz Grilled Salmon
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1 Cup Quinoa or White Rice
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Steamed Brussels Sprouts + Zucchini
Meal 3
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5 oz 98% Ground Chicken (taco seasoned)
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1 Lavash Wrap
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Lettuce, Salsa, Fat Free Shredded Cheese
Optional Snack
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1 Apple + 2 Tbsp PB Fit
🟢 Day 3 – Midweek Reset
Meal 1
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1 Cup Fat-Free Cottage Cheese or Fat Free Greek Yogurt
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1 Cup Strawberries or Blueberries
Meal 2
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6 oz 93% or higher Turkey Burger (no bun)
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½ Avocado
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Baby Carrots + Cauliflower
Meal 3
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5 oz Boneless, skinless Chicken Thighs (Grilled or Air Fried)
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½ Cup Brown or White Rice
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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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2 Scoops of Whey Protein
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1 cup Blueberries
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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 647 Bread or ½ Pita
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Side Salad w/ Balsamic Vinegar or Fat Free italian dressing
Optional Snack
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2 Rice Cakes + 1 Tbsp Almond Butter
🟢 Day 5 – Clean Finish
Meal 1
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6-8 Egg Whites
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Sautéed Spinach
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Water with Lemon
Meal 2
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6 oz 98% Ground Chicken
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1 Small Sweet Potato
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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 White or Brown Rice
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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?
If you’re over 40, live on Long Island, and want to feel stronger, more energized, and in control of your health again — AB Fitness Personal Training was built for you.
We’re not a gym. We’re not some loud fitness class where you’re lost in the back. And we’re definitely not a cookie-cutter program designed for 20-year-olds who live on protein shakes and TikTok workouts. What we do is different — and that’s exactly why it works.
For the past 7+ years, we’ve helped thousands of Long Islanders gain strength, drop body fat, increase energy, and stay active without breaking down their body. We’ve worked with busy moms, retired police officers, nurses pulling night shifts, teachers, grandparents, small business owners — people just like you — and we’ve guided them step by step into the best shape of their life.
We don’t sell gimmicks, crash diets, or empty promises.
We teach real fitness and real nutrition in a way that fits your real life.
Here’s what you’ll get at AB Fitness:
✅ Expert Coaching from Certified Professionals
Every coach on our team is nationally accredited, CPR/AED certified, and goes through a 12-week in-house onboarding program led by our owner — a fitness pro with 20+ years of experience and a background in physical therapy. We also do ongoing training sessions and performance reviews to keep our standards high. Our coaches know how to train adults with joint pain, past injuries, and mobility issues — so you’re not just getting a good workout, you’re getting a coach who knows how to do it safely and effectively.
✅ Safe, Effective Workouts Built Around Your Body
We don’t believe in one-size-fits-all. Every movement is coached, modified, and tracked using our results app so we know exactly how you’re progressing. You’re not guessing, winging it, or doing random workouts. Each session builds toward your long-term strength, balance, and confidence — so you can live life without pain, fear, or physical limitations.
✅ Nutrition Support That’s Simple and Doable
No strict meal plans. No cutting out your favorite foods. We’ll guide you with habits that work for your body and your lifestyle. Whether you need to dial in your protein, balance your meals, or just figure out what to eat during the week — we’ve got your back with simple tips and accountability to help you stay on track.
✅ A Clean, Private Studio Where You’ll Always Feel Supported
No intimidating machines. No distractions. Just a supportive community, small group or 1-on-1 sessions, and a place where you actually feel comfortable walking in — even if it’s been years since you’ve worked out. Our sessions are just 30 minutes, because your time matters. We get you in, get you stronger, and get you on with your day.
📍 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
Still unsure? Here’s a message from our owner:
👉 https://www.instagram.com/reel/DHwCim3PKHd/
Let’s make this the start of your healthiest chapter yet. Clean eating + strength training = the foundation for fitness that lasts.