\nBoost Performance<\/td>\n 30%<\/td>\n 50%<\/td>\n 20%<\/td>\n 120-135 grams<\/td>\n 220-225 grams<\/td>\n 35-40 grams<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nGoal: Build Muscle<\/h2>\n Protein forms the foundation of a muscle-building plan, and this schedule allots you plenty of construction material. Not only does protein work to build and repair muscle, but it also keeps you full for longer while promoting fat loss: Protein has a thermic effect on your body, meaning you have to burn more calories to digest it than you do
Section divider<\/span><\/p>\n\u00a0<\/p>\n<\/figure>\nSection divider<\/span><\/p>\nGoal: Boost Performance<\/h2>\n Carbohydrates are king when it comes to energy, and this performance-based plan highlights carbs as your primary macronutrient. You\u2019ll be able to run faster, jump higher or stay the distance with this high-octane program.<\/p>\nSection divider<\/span><\/p>\nGoal: Get Lean<\/h2>\n Getting lean is a sticky wicket, but this plan leverages the power of dietary fat to get you results. Fat takes longer to break down and digest, so it sticks with you longer to promote satiety. This is extremely helpful when leaning out because your carb intake is reduced and your stress level \u2014 and tendency to get hangry \u2014 is amplified.<\/p>\nSection divider<\/span><\/p>\nProtein Recipes<\/h2>\nChicken Shawarma<\/h3>\n Makes:<\/strong>\u00a08 servings<\/p>\nINGREDIENTS<\/strong><\/p>\nMarinade<\/strong><\/p>\n\n\u00bc cup extra-virgin olive oil<\/li>\n 1 tbsp lemon juice<\/li>\n 1\u00bd tsp garlic, crushed<\/li>\n 1 tsp ground cumin<\/li>\n 2 tsp salt<\/li>\n 1 tsp smoked paprika<\/li>\n 1 tsp ground coriander<\/li>\n \u00bd tsp black pepper<\/li>\n \u00bd tsp turmeric<\/li>\n \u00bc tsp cayenne pepper<\/li>\n<\/ul>\nChicken<\/strong><\/p>\n\n1 lb boneless, skinless chicken breasts, cut into strips<\/li>\n 1 lb boneless, skinless chicken thighs, cut into strips<\/li>\n 1 large onion, thinly sliced<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nWhisk together marinade ingredients in a large bowl, or place in a zip-close bag and shake well. Add chicken and onions and stir\/shake to coat. Marinate 30 minutes in the fridge. Preheat oven to 425 F and line a baking sheet with aluminum foil. Remove chicken and onions from marinade and arrange on prepared sheet. Discard marinade. Bake until chicken is golden and cooked through, about 20 to 25 minutes.<\/p>\n
Nutrition Facts<\/strong> (per serving = 5 oz): calories 197, protein 23 g, carbs 3 g, fat 11 g<\/p>\nMeatloaf Muffins<\/h3>\n Makes:<\/strong>\u00a012 muffins\/servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n1 small onion, grated<\/li>\n \u00bd tsp garlic powder<\/li>\n \u00bc cup whole-wheat breadcrumbs<\/li>\n \u00bc cup nonfat milk of choice<\/li>\n 1 large egg<\/li>\n 1\/3 cup ketchup, divided<\/li>\n 1 tbsp Worcestershire sauce<\/li>\n 1\u00bd lb 90-95% lean ground beef (You can sub turkey or chicken.)<\/li>\n \u00bc tsp salt<\/li>\n \u00bd tsp black pepper<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nPreheat oven to 425 F and coat a muffin tin with nonstick cooking spray. In a large bowl, mix together onions, garlic powder, breadcrumbs, milk, egg, 2 tablespoons ketchup and Worcestershire sauce. Add beef, salt and pepper and mix again. Divide mixture between 12 muffin cups. Brush tops with remaining ketchup. Bake 25 to 30 minutes, or until golden brown and cooked through.<\/p>\n
Nutrition Facts<\/strong> (per serving = 1 muffin): calories 107, protein 13 g, carbs 5 g, fat 3 g<\/p>\nTurkey Burgers<\/h3>\n Makes:<\/strong>\u00a04 burgers\/servings<\/p>\nINGREDIENTS<\/strong><\/p>\n1 lb 99% lean ground turkey<\/p>\n
1 large egg<\/p>\n
\u00bd tsp black pepper<\/p>\n
\u00bd tsp garlic powder<\/p>\n
\u00bd tsp onion powder<\/p>\n
\u00bc tsp salt coarse sea salt, to taste<\/p>\n
DIRECTIONS<\/strong><\/p>\nPreheat grill to medium-high. Add all ingredients except coarse sea salt to a large bowl and mix well with hands. Form into 4 patties. Sprinkle both sides with coarse sea salt (to taste). Grill 5 to 7 minutes per side, or until cooked through.<\/p>\n
Nutrition Facts<\/strong> (per serving = 1 burger): calories 148, protein 28 g, carbs 1 g, fat 3 g<\/p>\nBarbacoa Beef<\/h3>\n Makes:<\/strong>\u00a012 servings<\/p>\nINGREDIENTS<\/strong><\/p>\nChipotle Sauce<\/strong><\/p>\n\n3 chipotle peppers in adobo sauce<\/li>\n 2 tsp adobo sauce (from can)<\/li>\n 3 tbsp lime juice<\/li>\n 1\/3 cup apple cider vinegar<\/li>\n \u00bd cup low-sodium beef broth or water<\/li>\n 2\u00bd tsp garlic, minced<\/li>\n 3 tsp ground cumin<\/li>\n 2 tsp dried oregano<\/li>\n 1 tsp kosher salt<\/li>\n 1 tsp black pepper<\/li>\n \u00bc tsp allspice<\/li>\n<\/ul>\nBeef<\/strong><\/p>\n\n2 tbsp olive oil<\/li>\n 3\u00bd lb beef (top round roast or chuck roast), fat trimmed<\/li>\n \u00bd tsp salt<\/li>\n \u00bd tsp black pepper<\/li>\n 1 medium onion, chopped<\/li>\n 1 cup low-sodium beef broth<\/li>\n 3 tbsp tomato paste<\/li>\n 3 bay leaves<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nPreheat oven to 325 F. Add all sauce ingredients to a blender cup and pulse until smooth. Add olive oil to a large Dutch oven and place over medium-high heat. Season beef on both sides with salt and pepper and add to Dutch oven. Sear 1 to 2 minutes per side, then remove and set aside. Add onions, broth, tomato paste and bay leaves to Dutch oven and cook 1 to 2 minutes, or until onions are soft. Add beef and chipotle sauce and mix well. Cover and place in oven. Bake 3 to 3\u00bd hours, or until beef is very tender. Discard bay leaves and place beef in a shallow dish. Shred with 2 forks. Toss with leftover juices, if desired.<\/p>\n
Nutrition Facts<\/strong> (per serving = 6 oz): calories 178, protein 27 g, carbs 3 g, fat 6 g<\/p>\n\nThe number of servings you eat of a particular recipe changes according to your goals. For example, if you\u2019re looking to gain muscle, you might be allotted more servings of a protein recipe in a given meal. Pay attention to these measurements in the meal plan charts.<\/p>\n<\/blockquote>\nEgg Frittata<\/h3>\n Makes:<\/strong>\u00a04 servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n3 large eggs<\/li>\n 9 large egg whites<\/li>\n \u00bc cup nonfat milk<\/li>\n 1 tsp kosher salt, divided<\/li>\n 1 tbsp olive oil<\/li>\n \u00bd cup onions, diced<\/li>\n \u00bd cup mushrooms, diced<\/li>\n \u00bc tsp ground black pepper<\/li>\n 1 cup baby spinach, roughly chopped<\/li>\n 2 cloves garlic, minced<\/li>\n 2 tsp fresh thyme, minced<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nArrange oven rack in center position and preheat oven to 400 F. In a large bowl, whisk together eggs, egg whites, milk and \u00bd teaspoon salt. Add oil to a cast-iron or oven-safe skillet and heat over medium. Add onions, mushrooms, salt and pepper and cook 1 to 2 minutes. Add spinach, garlic and thyme and cook until spinach is wilted. Spread veggies out in bottom of pan. Pour in egg mixture and spread evenly. Cook 1 to 2 minutes, or until edges begin to set. Place pan in oven and bake 8 to 10 minutes, or until eggs are set. Set broiler to high and broil 1 to 2 minutes, or until a browned, crispy top is achieved. Cool 5 minutes and then slice into 4 pieces.<\/p>\n
Nutrition Facts (per serving): calories 143, protein 14 g, carbs 5 g, fat 7 g<\/p>\n
Protein Recipes<\/h3>\n \n\n\nRecipe<\/td>\n Protein<\/td>\n Carbs<\/td>\n Fat<\/td>\n Cals<\/td>\n<\/tr>\n<\/thead>\n \n\nMeatloaf Muffins<\/td>\n 13 grams<\/td>\n 5 grams<\/td>\n 3 grams<\/td>\n 107<\/td>\n<\/tr>\n \nChicken Shawarma<\/td>\n 23 grams<\/td>\n 3 grams<\/td>\n 11 grams<\/td>\n 197<\/td>\n<\/tr>\n \nTurkey Burgers<\/td>\n 28 grams<\/td>\n 1 gram<\/td>\n 3 grams<\/td>\n 148<\/td>\n<\/tr>\n \nEgg Frittata<\/td>\n 14 grams<\/td>\n 5 grams<\/td>\n 7 grams<\/td>\n 143<\/td>\n<\/tr>\n \nBarbacoa Beef<\/td>\n 27 grams<\/td>\n 3 grams<\/td>\n 6 grams<\/td>\n 178<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nNutrition breakdown per serving<\/em><\/p>\n Section divider<\/span><\/p>\nCarb Recipes<\/h2>\nMaple Cinnamon Overnight Oats<\/h3>\n Makes:<\/strong> 6 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n4 cups rolled oats<\/li>\n 1 tsp vanilla extract<\/li>\n 2 cups nonfat milk or unsweetened plant-based milk<\/li>\n 3 tbsp maple syrup<\/li>\n 2 tbsp chia seeds<\/li>\n \u00be tsp cinnamon<\/li>\n \u00bc tsp salt<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nCombine all ingredients in a large bowl. Divide between 6 containers. Cover and refrigerate 2 hours, or overnight. Serve cold or warm.<\/p>\n
Nutrition Facts (per serving = 5.3 oz): <\/strong>calories 282, protein 12 g, carbs 48 g, fat 5 g<\/p>\nSpinach and Mushroom Quinoa<\/h3>\n Makes:<\/strong>\u00a0<\/em>4 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n1 tbsp olive oil<\/li>\n 1 small onion, chopped<\/li>\n 2 tsp garlic, minced<\/li>\n 1 cup mushrooms, sliced<\/li>\n 1 cup baby spinach, roughly chopped<\/li>\n 1 cup dry quinoa<\/li>\n 2 cups low-sodium vegetable broth<\/li>\n salt and pepper, to taste<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nAdd oil to a skillet and place over medium-high heat. Add onions, garlic and mushrooms and cook 5 minutes, or until softened. Add spinach and cook until wilted. Set aside. Add quinoa and broth to a saucepan and bring to a boil. Then cover, reduce heat and simmer until quinoa has absorbed all the liquid, about 20 minutes. Fluff with a fork. Add quinoa and veggies to a bowl and toss to combine. Season with salt and
Nutrition Facts (per serving = 7 oz): <\/strong>calories 172, protein 5 g, carbs 27 g, fat 5 g<\/p>\nRice and Beans<\/h3>\n Makes:<\/strong> 6 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n2 tbsp olive oil<\/li>\n 1 small onion, chopped<\/li>\n 2 tsp garlic, minced<\/li>\n 2 cups reduced-sodium vegetable broth<\/li>\n 1 (15.5-oz) can black beans, rinsed and drained<\/li>\n 1 tsp cumin<\/li>\n 1 cup medium-grain white rice<\/li>\n \u00bd tsp salt<\/li>\n \u00bd tsp black pepper<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nHeat olive oil in a saucepan over medium. Add onions and garlic and cook until softened, about 3 to 4 minutes. Add broth, beans and cumin and bring to a boil. Stir in rice, then reduce heat, cover and simmer until rice is tender and liquid is absorbed, about 20 minutes. Season with salt and pepper.<\/p>\n
Nutrition Facts (per serving = 7 oz): <\/strong>calories 228, protein 7 g, carbs 39 g, fat 5 g<\/p>\nCajun Orzo With Peas<\/h3>\n Makes:<\/strong>\u00a0<\/em>8 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n12 oz dry orzo pasta<\/li>\n 1 tbsp olive oil<\/li>\n 1 tsp garlic, minced<\/li>\n 1 tbsp fresh oregano leaves, coarsely chopped<\/li>\n 1 tbsp Cajun seasoning blend<\/li>\n 3 cups low-sodium vegetable broth<\/li>\n 1\u00bd cups peas<\/li>\n salt and pepper, to taste<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nHeat a skillet over medium. Add orzo and olive oil and cook until toasted, about 30 to 60 seconds. Add garlic, oregano and Cajun seasoning and stir to combine. Add broth and bring to a boil. Then cover and simmer 8 to 10 minutes, or until orzo is tender. Add peas and cook until bright green and softened. Season with salt and pepper (to taste).<\/p>\n
Nutrition Facts (per serving = 6 oz): <\/strong>calories 205, protein 7 g, carbs 39 g, fat 3 g<\/p>\nLentil Salad<\/h3>\n Makes:<\/strong>\u00a0<\/em>4 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n1 cup uncooked brown or red lentils<\/li>\n 3 cups reduced-sodium vegetable broth<\/li>\n 1 English cucumber, finely chopped<\/li>\n 1 small red onion, chopped<\/li>\n 1 red bell pepper, seeded and diced<\/li>\n \u00bd cup sun-dried tomatoes, drained and diced<\/li>\n<\/ul>\nDressing<\/strong><\/p>\n\n3 tbsp olive oil<\/li>\n 2 tbsp lemon juice<\/li>\n 1 tsp Dijon mustard<\/li>\n \u00bd tsp sea salt<\/li>\n \u00bc tsp black pepper<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nAdd lentils and broth to a saucepan and place over medium-high heat. Bring to a simmer and then reduce heat to medium-low, cover and cook until tender, about 20 to 25 minutes. Use a strainer to rinse lentils until cooled, then drain. Place in a large bowl with veggies. Whisk together dressing ingredients. Drizzle over salad and toss to combine.<\/p>\n
Nutrition Facts (per serving = 12 oz or 1\u00bd cups): <\/strong>calories 294, protein 13 g, carbs 37 g, fat 11 g<\/p>\nCarb Recipes<\/h3>\n \n\n\nRecipe<\/td>\n Protein<\/td>\n Carbs<\/td>\n Fat<\/td>\n Cals<\/td>\n<\/tr>\n<\/thead>\n \n\nRice and Beans<\/td>\n 7 grams<\/td>\n 39 grams<\/td>\n 5 grams<\/td>\n 228<\/td>\n<\/tr>\n \nCajun Orzo With Peas<\/td>\n 7 grams<\/td>\n 39 grams<\/td>\n 3 grams<\/td>\n 205<\/td>\n<\/tr>\n \nLentil Salad<\/td>\n 13 grams<\/td>\n 37 grams<\/td>\n 11 grams<\/td>\n 294<\/td>\n<\/tr>\n \nSpinach and Mushroom Quinoa<\/td>\n 5 grams<\/td>\n 27 grams<\/td>\n 5 grams<\/td>\n 172<\/td>\n<\/tr>\n \nMaple Cinnamon Overnight Oats<\/td>\n 12 grams<\/td>\n 48 grams<\/td>\n 5 grams<\/td>\n 282<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nNutrition breakdown per serving<\/em><\/p>\n\u00a0<\/p>\n
\u00a0<\/p>\nSection divider<\/span><\/p>\nVegetable Recipes<\/h2>\nCilantro Lime Cauliflower Rice<\/h3>\n Makes:<\/strong>\u00a0<\/em>4 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n1 tsp olive oil<\/li>\n 2 (10-oz) packages riced<\/li>\n cauliflower, thawed<\/li>\n juice of \u00bd lime<\/li>\n salt and pepper, to taste<\/li>\n \u00bc cup cilantro, chopped<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nPlace oil in a large skillet over medium heat. Add cauliflower rice and saute until heated through, about 3 to 5 minutes. Season with lime juice and salt and pepper (to taste). Toss with cilantro.<\/p>\n
Nutrition Facts (per serving = 5 oz): <\/strong>calories 44, protein 7 g, carbs 5 g, fat 2 g<\/p>\nChopped Vegetable\u00a0Salad<\/h3>\n Makes:<\/strong>\u00a0<\/em>4 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n2 cups romaine lettuce, chopped<\/li>\n 1 English cucumber, diced<\/li>\n 1 small red onion, diced<\/li>\n 1 red bell pepper, seeded and diced<\/li>\n 2 ears corn, kernels removed<\/li>\n \u00bc cup chickpeas<\/li>\n 1 cup green beans, cut into \u00bc-inch pieces<\/li>\n 2 medium tomatoes, seeded\u00a0and diced<\/li>\n 2 tbsp olive oil<\/li>\n 2 tbsp balsamic vinegar<\/li>\n \u00bc tsp black pepper<\/li>\n \u00bc tsp salt<\/li>\n \u00bc cup fresh parsley, chopped<\/li>\n \u00bc cup fresh basil, chopped<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nAdd all ingredients to a large bowl and toss to combine.<\/p>\n
Nutrition Facts (per serving = 11.8 oz):<\/strong> calories 191, protein 5 g, carbs 29 g, fat 8 g<\/p>\nGarlic Green Beans<\/h3>\n Makes:<\/strong>\u00a0<\/em>4 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n1 tbsp olive oil<\/li>\n 1 lb green beans<\/li>\n 2 tsp garlic, minced<\/li>\n \u00bd tsp salt<\/li>\n \u00bc tsp black pepper<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nPlace a large skillet over high heat. Add oil and green beans and cook until soft and starting to blister. Add garlic and cook 1 minute. Season with salt and pepper.<\/p>\n
Nutrition Facts (per serving = 4 oz): <\/strong>calories 68, protein 2 g, carbs 8 g, fat 4 g<\/p>\nVegetable Recipes<\/h3>\n \n\n\nRecipe<\/td>\n Protein<\/td>\n Carbs<\/td>\n Fat<\/td>\n Cals<\/td>\n<\/tr>\n<\/thead>\n \n\nChopped Vegetable Salad<\/td>\n 5 grams<\/td>\n 29 grams<\/td>\n 8 grams<\/td>\n 191<\/td>\n<\/tr>\n \nGarlic Green Beans<\/td>\n 2 grams<\/td>\n 8 grams<\/td>\n 4 grams<\/td>\n 68<\/td>\n<\/tr>\n \nCilantro Lime Cauliflower Rice<\/td>\n 7 grams<\/td>\n 5 grams<\/td>\n 2 grams<\/td>\n 44<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nNutrition breakdown per serving<\/em><\/p>\n Section divider<\/span><\/p>\nFat Recipes<\/h2>\nChocolate Tahini Balls<\/h3>\n Makes:<\/strong>\u00a0<\/em>15 Balls\/Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n1\/3 cup coconut flour<\/li>\n \u00bc cup unsweetened cocoa powder or raw cacao powder<\/li>\n \u00bc tsp salt<\/li>\n 1 cup tahini<\/li>\n 1\/3 cup maple syrup<\/li>\n \u00bc cup sesame seeds<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nIn a large bowl, mix together flour, cocoa powder and salt. Mix in tahini and syrup. Form into 15 balls. Spread sesame seeds on a plate and roll each ball in seeds. Place on a baking sheet lined with parchment paper. Refrigerate 30 minutes.<\/p>\n
Nutrition Facts (per serving = 1 ball): <\/strong>calories 133, protein 4 g, carbs 12 g, fat 8 g<\/p>\nBroccoli Cheddar Soup<\/h3>\n Makes:<\/strong>\u00a0<\/em>8 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n4 cups low-sodium broth<\/li>\n 1 medium onion, chopped<\/li>\n 1 large carrot, peeled and diced<\/li>\n 1 celery stalk, chopped<\/li>\n 1 clove garlic, chopped<\/li>\n 5 cups broccoli florets<\/li>\n \u00bd cup nonfat milk<\/li>\n \u00bc tsp black pepper, plus more, to taste<\/li>\n 3 tbsp sour cream<\/li>\n 2 cups reduced-fat shredded\u00a0cheddar cheese<\/li>\n salt, to taste<\/li>\n<\/ul>\nDIRECTIONS<\/strong><\/p>\nAdd broth, onions, carrots, celery and garlic to a stockpot. Bring to a boil, then cover, reduce heat and simmer 5 minutes. Add broccoli, milk and pepper. Cover and cook 10 minutes. Add sour cream and cheese and stir until cheese is melted. Season with salt and pepper (to taste).<\/p>\n
Nutrition Facts (per serving = 8 oz): <\/strong>calories 149, protein 12 g, carbs 7 g, fat 9 g<\/p>\n\nIf you prefer a thicker soup, add 2 tablespoons all-purpose flour to the recipe and puree with an immersion blender before adding in cheese.<\/p>\n<\/blockquote>\nCreamy Guacamole<\/h3>\n Makes:<\/strong>\u00a0<\/em>4 Servings<\/p>\nINGREDIENTS<\/strong><\/p>\n\n1 large avocado, peeled, pitted and mashed<\/li>\n \u00bc cup sour cream or Greek yogurt<\/li>\n 2 tbsp salsa<\/li>\n salt and pepper, to taste<\/li>\n<\/ul>\n