Meal Plan to Get Ripped in 4 Weeks

Everyone wants to have the perfect beach body with chiseled abs and an immaculately toned physique. In case you too are wondering how to get in shape, then it’s important to understand the hard work that goes into becoming ripped. Most people assume that they can build muscles just by spending a few hours at the gym.

However, we hate to burst your bubble since these gains can only be attained by putting a significant focus on your diet. Getting in shape relies 70% on your diet and 30% on physical activity. However, since most people are new to this side of diet management, we have decided to guide you regarding the perfect meal plan to get ripped in 4 weeks.

Dietary Modifications for Meal Plan to Get Ripped in 4 Weeks

Before we talk about specific diet plans, we would like to start off by informing you about all the dietary choices at your disposal that would give you the freedom to form your own meal plans. Keep reading to learn all about the best diet to get shredded in 4 weeks.

Calorie Management

When it comes to building a fit body, there are two stages. The first is the bulking stage, where everyone consumes a high-calorie diet to gain some weight initially. This is followed by the shredding phase, which means that you have to restrict your daily calorie intake to lose weight and tone your body.

Since we are focusing on a meal plan to get ripped in 4 weeks, we will suggest you cut down on your caloric intake because your goal now is to attain a ripped physique. You manage your calories, and you need to be aware of the caloric content of all major macronutrients.

Proteins provide you with 4kcal per gram. Similarly, carbohydrates also offer 4kcal per gram. However, fats offer 9kcal per gram, and alcohol gives 7kcal per gram. Therefore, it is usually recommended to restrict your fat and alcohol consumption to lose weight. However, you need to be mindful of your protein and carbohydrate intake as well as the excess of anything that is bad.

Practice Clean Eating for a Diet to get Shredded in 4 Weeks

Clean eating is actually a very vast term, but for now, we would like to limit it to eating organic foods that haven’t been processed in any way. Processed food intake is usually discouraged in general, but if you really want to become shredded, then you will have to bid farewell to poor dietary choices.

This means that you will have to completely give up or cut back on foods full of sugar, such as candy and sodas, along with high salted foods and foods made from refined flour. All these products are full of empty calories that provide no nutritional value.

Furthermore, you need to switch to nutrient-dense foods. These are all the organic and unprocessed or minimally processed foods with high nutrient content instead of high-calorie content. Such foods include whole-grain bread, pasta, brown rice, meat, fruits, vegetables, legumes, and nuts.

Protein is Your New Best Friend

We cannot stress enough the importance of having protein and increasing your daily protein intake. Protein is the most important macronutrient when it comes to forming the best meal plan to get ripped in 4 weeks. Your muscles are made from protein; therefore, consuming protein will only help to build more muscles.

Moreover, protein is responsible for muscle repair as well, which means that when you consume protein after an intense workout session, that protein helps to repair your muscles and improves their strength by building them back much stronger than before.

Additionally, protein is also ideal for keeping you full for a longer period of time. So, if you incorporate some protein into all your meals daily, it will help increase your satiety levels, and it will help you manage your daily calorie intake.

Protein is also responsible for helping you to burn fat. Therefore, if you want to make the most of the benefits of this macronutrient, then you can add it to your diet in the form of meats such as beef, mutton, chicken, fish, tuna, cottage cheese, low-fat milk, and yogurt.

The Importance of Carbohydrates

It’s often observed that most people tend to completely give up on carbohydrate intake to lose weight. We would like to point out that their approach to ‘healthy eating’ is completely wrong. If you actually want to practice a healthy diet to get shredded in 4 weeks, then you’ll have to consume carbohydrates as well.

Carbs are our body’s basic source of energy. However, excessive carbohydrate intake leads to excess glycogen stores in the body that are later converted to fat. It is important to remember that sugar is a type of carbohydrate as well. Therefore, you do need to be mindful of certain carbohydrates.

However, you should consume carbohydrates before working out as they will give you ample energy to last during the intense workout routine. Furthermore, you need to make sure that the carbohydrates you eat are all organic and not processed.

You can have carbs in the form of fruits such as bananas, apples, and oranges since they have a high fiber content. You could also opt for oatmeal, porridge, brown rice, whole grain bread, and whole wheat pasta while you’re on a meal plan to get ripped in 4 weeks.

Fat Intake

Just like you can’t completely cut out carbs from your life, you need to have a certain amount of fats in your diet as well. However, it’s important for you to make sure that you obtain healthy fats. In case you’re wondering, healthy fats include monounsaturated fatty acids or MUFAs and polyunsaturated fatty acids or PUFAs.

Both MUFAs and PUFAs are abundant in foods such as avocados, fish, nuts, and seeds. Therefore, you should add these healthy sources of fats to your diet to enjoy a well-balanced diet to get shredded in 4 weeks. You need to avoid all sorts of fried foods since they contain trans fats that lead to fat accumulation in your body.

Recommended Meal Plan to Get Ripped in 4 Weeks

We have further made our very own meal plan that will allow you to better understand how your daily meals should look like if you want to have a fully toned physique.


  • One cup oatmeal porridge with one cut banana.
  • Four dates
  • Three almonds.
  • One glass of milk, tea, coffee.

Pre-Lunch Snack

  • One apple with peanut butter on it.


  • Chicken and beans salad with various vegetables.

Pre-Dinner Snack

  • Smoothie with different fruits and vegetables
  • One scoop of protein powder.


  • Grilled fish with vegetables on the side.

Questions and answers on how to get ripped

How can I get ripped in one month?

You can easily get ripped in one month to practice healthy eating and follow a regular workout plan at least five days a week. However, healthy eating needs to continue all day, every day of the week along with a few cheat days every now and then.

What is the best diet for getting ripped?

The best diet for getting ripped is a well-balanced diet that contains all the main macronutrients in appropriate concentrations. Excess of anything will lead to weight gain, and if you completely avoid something, then it can lead to nutritional deficiencies. However, the best diet would definitely be a high-protein and nutrient-dense diet.

Can you get shredded in 4 weeks?

Yes, it is possible to get shredded in 4 weeks as you need to be vigilant and responsible about taking care of your diet and workout routine. You will need to develop optimal self-restraint to control your unhealthy urges and not succumb to them.

What to eat to get ripped in 4 weeks?

Your diet has the main contribution in becoming ripped in 4 weeks. This means you need to pay special care and attention to your dietary choices. For this purpose, you need to consume all-natural and unprocessed food products. You should have a high-protein diet, along with balanced portions of whole-grain carbs and a healthy serving of good fats.

Having well-balanced and fulfilling meals will keep you satiated for a longer time, and you will avoid unnecessary and unhealthy snacking. However, if you do feel like snacking in between your meals, then you should opt for nuts, seeds, and fruits as they are the healthiest snacks.

Final Word

You can easily achieve your goal of getting ripped in 4 weeks if you have the perfect meal plan to get ripped in 4 weeks. However, most people tend to put all their focus on their workout routine and pay less attention to their diet. Therefore, we have discussed all the ways you can modify your diet to adopt a healthy and clean way of eating that will give you the perfectly ripped body of your dreams.

Related Articles

Back to top button