There isn’t a such factor as a one-size-fits-all weight loss program, and what try to be consuming in a meal plan relies upon largely in your objectives. As a way to succeed, you must be particular about your macronutrient ratios so you may greatest gasoline your physique for the duty at hand.

This plan addresses three objectives frequent to Oxygen readers — getting lean, constructing muscle and boosting efficiency — and supplies a mix-and-match matrix of macro-specific recipes you may leverage to craft the proper program for you. Together with the Add-Ins, these recipes have been plugged into three one-week meal plans that assist every of those objectives. Use these templates as a launch pad for designing your personal goal-specific weight loss program.

However keep in mind: Meal plans like this are simply a place to begin, and you’ll and may tweak the ratios and meal decisions primarily based in your way of life, likes, dislikes, allergy symptoms, coaching depth and expertise. Use the Add-Ins and/or modify the variety of servings you eat of a person recipe to greatest fit your wants.

The Any-Objective Meal Plan Macro Breakdown

Objective	Protein	Carbs	Fats	Protein	Carbs	Fats
Get Lean	40%	25%	35%	160-180 grams	100-113 grams	62-70 grams
Construct Muscle	35%	35%	30%	140-158 grams	140-158 grams	53-60 grams
Increase Efficiency	30%	50%	20%	120-135 grams	220-225 grams	35-40 grams

3 Instance Weeks

Objective: Construct Muscle

Protein kinds the inspiration of a muscle-building plan, and this schedule allots you loads of development materials. Not solely does protein work to construct and restore muscle, however it additionally retains you full for longer whereas selling fats loss: Protein has a thermic impact in your physique, which means you must burn extra energy to digest it than you do
different macros.

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Objective: Increase Efficiency

Carbohydrates are king with regards to vitality, and this performance-based plan highlights carbs as your main macronutrient. You’ll be capable of run quicker, soar increased or keep the gap with this high-octane program.

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Objective: Get Lean

Getting lean is a sticky wicket, however this plan leverages the facility of dietary fats to get you outcomes. Fats takes longer to interrupt down and digest, so it sticks with you longer to advertise satiety. That is extraordinarily useful when leaning out as a result of your carb consumption is decreased and your stress degree — and tendency to get hangry — is amplified.

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Protein Recipes

Rooster Shawarma

Makes: 8 servings

INGREDIENTS

Marinade

• ¼ cup extra-virgin olive oil
• 1 tbsp lemon juice
• 1½ tsp garlic, crushed
• 1 tsp floor cumin
• 2 tsp salt
• 1 tsp smoked paprika
• 1 tsp floor coriander
• ½ tsp black pepper
• ½ tsp turmeric
• ¼ tsp cayenne pepper

Rooster

• 1 lb boneless, skinless hen breasts, minimize into strips
• 1 lb boneless, skinless hen thighs, minimize into strips
• 1 massive onion, thinly sliced

DIRECTIONS

Whisk collectively marinade substances in a big bowl, or place in a zip-close bag and shake nicely. Add hen and onions and stir/shake to coat. Marinate half-hour within the fridge. Preheat oven to 425 F and line a baking sheet with aluminum foil. Take away hen and onions from marinade and prepare on ready sheet. Discard marinade. Bake till hen is golden and cooked by way of, about 20 to 25 minutes.

Diet Info (per serving = 5 oz): energy 197, protein 23 g, carbs 3 g, fats 11 g

Meatloaf Muffins

Makes: 12 muffins/servings

INGREDIENTS

• 1 small onion, grated
• ½ tsp garlic powder
• ¼ cup whole-wheat breadcrumbs
• ¼ cup nonfat milk of selection
• 1 massive egg
• 1/3 cup ketchup, divided
• 1 tbsp Worcestershire sauce
• 1½ lb 90-95% lean floor beef (You may sub turkey or hen.)
• ¼ tsp salt
• ½ tsp black pepper

DIRECTIONS

Preheat oven to 425 F and coat a muffin tin with nonstick cooking spray. In a big bowl, combine collectively onions, garlic powder, breadcrumbs, milk, egg, 2 tablespoons ketchup and Worcestershire sauce. Add beef, salt and pepper and blend once more. Divide combination between 12 muffin cups. Brush tops with remaining ketchup. Bake 25 to half-hour, or till golden brown and cooked by way of.

Diet Info (per serving = 1 muffin): energy 107, protein 13 g, carbs 5 g, fats 3 g

Turkey Burgers

Makes: 4 burgers/servings

INGREDIENTS

1 lb 99% lean floor turkey

1 massive egg

½ tsp black pepper

½ tsp garlic powder

½ tsp onion powder

¼ tsp salt coarse sea salt, to style

DIRECTIONS

Preheat grill to medium-high. Add all substances besides coarse sea salt to a big bowl and blend nicely with fingers. Type into 4 patties. Sprinkle either side with coarse sea salt (to style). Grill 5 to 7 minutes per aspect, or till cooked by way of.

Diet Info (per serving = 1 burger): energy 148, protein 28 g, carbs 1 g, fats 3 g

Barbacoa Beef

Makes: 12 servings

INGREDIENTS

Chipotle Sauce

• 3 chipotle peppers in adobo sauce
• 2 tsp adobo sauce (from can)
• 3 tbsp lime juice
• 1/3 cup apple cider vinegar
• ½ cup low-sodium beef broth or water
• 2½ tsp garlic, minced
• 3 tsp floor cumin
• 2 tsp dried oregano
• 1 tsp kosher salt
• 1 tsp black pepper
• ¼ tsp allspice

Beef

• 2 tbsp olive oil
• 3½ lb beef (prime spherical roast or chuck roast), fats trimmed
• ½ tsp salt
• ½ tsp black pepper
• 1 medium onion, chopped
• 1 cup low-sodium beef broth
• 3 tbsp tomato paste
• 3 bay leaves

DIRECTIONS

Preheat oven to 325 F. Add all sauce substances to a blender cup and pulse till clean. Add olive oil to a big Dutch oven and place over medium-high warmth. Season beef on either side with salt and pepper and add to Dutch oven. Sear 1 to 2 minutes per aspect, then take away and put aside. Add onions, broth, tomato paste and bay leaves to Dutch oven and cook dinner 1 to 2 minutes, or till onions are smooth. Add beef and chipotle sauce and blend nicely. Cowl and place in oven. Bake 3 to 3½ hours, or till beef could be very tender. Discard bay leaves and place beef in a shallow dish. Shred with 2 forks. Toss with leftover juices, if desired.

Diet Info (per serving = 6 oz): energy 178, protein 27 g, carbs 3 g, fats 6 g

The variety of servings you eat of a selected recipe adjustments in line with your objectives. For instance, if you happen to’re trying to acquire muscle, you could be allotted extra servings of a protein recipe in a given meal. Take note of these measurements within the meal plan charts.

Egg Frittata

Makes: 4 servings

INGREDIENTS

• 3 massive eggs
• 9 massive egg whites
• ¼ cup nonfat milk
• 1 tsp kosher salt, divided
• 1 tbsp olive oil
• ½ cup onions, diced
• ½ cup mushrooms, diced
• ¼ tsp floor black pepper
• 1 cup child spinach, roughly chopped
• 2 cloves garlic, minced
• 2 tsp recent thyme, minced

DIRECTIONS

Prepare oven rack in heart place and preheat oven to 400 F. In a big bowl, whisk collectively eggs, egg whites, milk and ½ teaspoon salt. Add oil to a cast-iron or oven-safe skillet and warmth over medium. Add onions, mushrooms, salt and pepper and cook dinner 1 to 2 minutes. Add spinach, garlic and thyme and cook dinner till spinach is wilted. Unfold veggies out in backside of pan. Pour in egg combination and unfold evenly. Prepare dinner 1 to 2 minutes, or till edges start to set. Place pan in oven and bake 8 to 10 minutes, or till eggs are set. Set broiler to excessive and broil 1 to 2 minutes, or till a browned, crispy prime is achieved. Cool 5 minutes after which slice into 4 items.

Diet Info (per serving): energy 143, protein 14 g, carbs 5 g, fats 7 g

Protein Recipes

Recipe	Protein	Carbs	Fats	Cals
Meatloaf Muffins	13 grams	5 grams	3 grams	107
Rooster Shawarma	23 grams	3 grams	11 grams	197
Turkey Burgers	28 grams	1 gram	3 grams	148
Egg Frittata	14 grams	5 grams	7 grams	143
Barbacoa Beef	27 grams	3 grams	6 grams	178

Diet breakdown per serving

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Carb Recipes

Maple Cinnamon In a single day Oats

Makes: 6 Servings

INGREDIENTS

• 4 cups rolled oats
• 1 tsp vanilla extract
• 2 cups nonfat milk or unsweetened plant-based milk
• 3 tbsp maple syrup
• 2 tbsp chia seeds
• ¾ tsp cinnamon
• ¼ tsp salt

DIRECTIONS

Mix all substances in a big bowl. Divide between 6 containers. Cowl and refrigerate 2 hours, or in a single day. Serve chilly or heat.

Diet Info (per serving = 5.3 oz): energy 282, protein 12 g, carbs 48 g, fats 5 g

Spinach and Mushroom Quinoa

Makes: 4 Servings

INGREDIENTS

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 tsp garlic, minced
• 1 cup mushrooms, sliced
• 1 cup child spinach, roughly chopped
• 1 cup dry quinoa
• 2 cups low-sodium vegetable broth
• salt and pepper, to style

DIRECTIONS

Add oil to a skillet and place over medium-high warmth. Add onions, garlic and mushrooms and cook dinner 5 minutes, or till softened. Add spinach and cook dinner till wilted. Put aside. Add quinoa and broth to a saucepan and convey to a boil. Then cowl, scale back warmth and simmer till quinoa has absorbed all of the liquid, about 20 minutes. Fluff with a fork. Add quinoa and veggies to a bowl and toss to mix. Season with salt and
pepper (to style).

Diet Info (per serving = 7 oz): energy 172, protein 5 g, carbs 27 g, fats 5 g

Rice and Beans

Makes: 6 Servings

INGREDIENTS

• 2 tbsp olive oil
• 1 small onion, chopped
• 2 tsp garlic, minced
• 2 cups reduced-sodium vegetable broth
• 1 (15.5-oz) can black beans, rinsed and drained
• 1 tsp cumin
• 1 cup medium-grain white rice
• ½ tsp salt
• ½ tsp black pepper

DIRECTIONS

Warmth olive oil in a saucepan over medium. Add onions and garlic and cook dinner till softened, about 3 to 4 minutes. Add broth, beans and cumin and convey to a boil. Stir in rice, then scale back warmth, cowl and simmer till rice is tender and liquid is absorbed, about 20 minutes. Season with salt and pepper.

Diet Info (per serving = 7 oz): energy 228, protein 7 g, carbs 39 g, fats 5 g

Cajun Orzo With Peas

Makes: 8 Servings

INGREDIENTS

• 12 oz dry orzo pasta
• 1 tbsp olive oil
• 1 tsp garlic, minced
• 1 tbsp recent oregano leaves, coarsely chopped
• 1 tbsp Cajun seasoning mix
• 3 cups low-sodium vegetable broth
• 1½ cups peas
• salt and pepper, to style

DIRECTIONS

Warmth a skillet over medium. Add orzo and olive oil and cook dinner till toasted, about 30 to 60 seconds. Add garlic, oregano and Cajun seasoning and stir to mix. Add broth and convey to a boil. Then cowl and simmer 8 to 10 minutes, or till orzo is tender. Add peas and cook dinner till brilliant inexperienced and softened. Season with salt and pepper (to style).

Diet Info (per serving = 6 oz): energy 205, protein 7 g, carbs 39 g, fats 3 g

Lentil Salad

Makes: 4 Servings

INGREDIENTS

• 1 cup raw brown or purple lentils
• 3 cups reduced-sodium vegetable broth
• 1 English cucumber, finely chopped
• 1 small purple onion, chopped
• 1 purple bell pepper, seeded and diced
• ½ cup sun-dried tomatoes, drained and diced

Dressing

• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• ½ tsp sea salt
• ¼ tsp black pepper

DIRECTIONS

Add lentils and broth to a saucepan and place over medium-high warmth. Convey to a simmer after which scale back warmth to medium-low, cowl and cook dinner till tender, about 20 to 25 minutes. Use a strainer to rinse lentils till cooled, then drain. Place in a big bowl with veggies. Whisk collectively dressing substances. Drizzle over salad and toss to mix.

Diet Info (per serving = 12 oz or 1½ cups): energy 294, protein 13 g, carbs 37 g, fats 11 g

Carb Recipes

Recipe	Protein	Carbs	Fats	Cals
Rice and Beans	7 grams	39 grams	5 grams	228
Cajun Orzo With Peas	7 grams	39 grams	3 grams	205
Lentil Salad	13 grams	37 grams	11 grams	294
Spinach and Mushroom Quinoa	5 grams	27 grams	5 grams	172
Maple Cinnamon In a single day Oats	12 grams	48 grams	5 grams	282

Diet breakdown per serving

 

 

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Vegetable Recipes

Cilantro Lime Cauliflower Rice

Makes: 4 Servings

INGREDIENTS

• 1 tsp olive oil
• 2 (10-oz) packages riced
• cauliflower, thawed
• juice of ½ lime
• salt and pepper, to style
• ¼ cup cilantro, chopped

DIRECTIONS

Place oil in a big skillet over medium warmth. Add cauliflower rice and saute till heated by way of, about 3 to five minutes. Season with lime juice and salt and pepper (to style). Toss with cilantro.

Diet Info (per serving = 5 oz): energy 44, protein 7 g, carbs 5 g, fats 2 g

Chopped Vegetable Salad

Makes: 4 Servings

INGREDIENTS

• 2 cups romaine lettuce, chopped
• 1 English cucumber, diced
• 1 small purple onion, diced
• 1 purple bell pepper, seeded and diced
• 2 ears corn, kernels eliminated
• ¼ cup chickpeas
• 1 cup inexperienced beans, minimize into ¼-inch items
• 2 medium tomatoes, seeded and diced
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• ¼ tsp black pepper
• ¼ tsp salt
• ¼ cup recent parsley, chopped
• ¼ cup recent basil, chopped

DIRECTIONS

Add all substances to a big bowl and toss to mix.

Diet Info (per serving = 11.8 oz): energy 191, protein 5 g, carbs 29 g, fats 8 g

Garlic Inexperienced Beans

Makes: 4 Servings

INGREDIENTS

• 1 tbsp olive oil
• 1 lb inexperienced beans
• 2 tsp garlic, minced
• ½ tsp salt
• ¼ tsp black pepper

DIRECTIONS

Place a big skillet over excessive warmth. Add oil and inexperienced beans and cook dinner till smooth and beginning to blister. Add garlic and cook dinner 1 minute. Season with salt and pepper.

Diet Info (per serving = 4 oz): energy 68, protein 2 g, carbs 8 g, fats 4 g

Vegetable Recipes

Recipe	Protein	Carbs	Fats	Cals
Chopped Vegetable Salad	5 grams	29 grams	8 grams	191
Garlic Inexperienced Beans	2 grams	8 grams	4 grams	68
Cilantro Lime Cauliflower Rice	7 grams	5 grams	2 grams	44

Diet breakdown per serving

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Fats Recipes

Chocolate Tahini Balls

Makes: 15 Balls/Servings

INGREDIENTS

• 1/3 cup coconut flour
• ¼ cup unsweetened cocoa powder or uncooked cacao powder
• ¼ tsp salt
• 1 cup tahini
• 1/3 cup maple syrup
• ¼ cup sesame seeds

DIRECTIONS

In a big bowl, combine collectively flour, cocoa powder and salt. Combine in tahini and syrup. Type into 15 balls. Unfold sesame seeds on a plate and roll every ball in seeds. Place on a baking sheet lined with parchment paper. Refrigerate half-hour.

Diet Info (per serving = 1 ball): energy 133, protein 4 g, carbs 12 g, fats 8 g

Broccoli Cheddar Soup

Makes: 8 Servings

INGREDIENTS

• 4 cups low-sodium broth
• 1 medium onion, chopped
• 1 massive carrot, peeled and diced
• 1 celery stalk, chopped
• 1 clove garlic, chopped
• 5 cups broccoli florets
• ½ cup nonfat milk
• ¼ tsp black pepper, plus extra, to style
• 3 tbsp bitter cream
• 2 cups reduced-fat shredded cheddar cheese
• salt, to style

DIRECTIONS

Add broth, onions, carrots, celery and garlic to a stockpot. Convey to a boil, then cowl, scale back warmth and simmer 5 minutes. Add broccoli, milk and pepper. Cowl and cook dinner 10 minutes. Add bitter cream and cheese and stir till cheese is melted. Season with salt and pepper (to style).

Diet Info (per serving = 8 oz): energy 149, protein 12 g, carbs 7 g, fats 9 g

If you happen to desire a thicker soup, add 2 tablespoons all-purpose flour to the recipe and puree with an immersion blender earlier than including in cheese.

Creamy Guacamole

Makes: 4 Servings

INGREDIENTS

• 1 massive avocado, peeled, pitted and mashed
• ¼ cup bitter cream or Greek yogurt
• 2 tbsp salsa
• salt and pepper, to style

DIRECTIONS

Add all substances to a bowl and blend nicely. Season with salt and pepper (to style).

Diet Info (per serving = 2 oz): energy 91, protein 1 g, carbs 4 g, fats 8 g

Fats Recipes

Recipe	Protein	Carbs	Fats	Cals
Creamy Guacamole	1 gram	4 grams	8 grams	91
Broccoli Cheddar Soup	12 grams	7 grams	9 grams	149
Chocolate Tahini Balls	4 grams	12 grams	8 grams	133

Diet breakdown per serving

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Add-Ins

Use this mix-and-match desk so as to add in or commerce out explicit meals and macros to greatest fit your wants and objectives.