The Any-Goal Meal Plan

1 month ago 163

There is no such thing as a one-size-fits-all diet, and what you should be eating depends largely on your goals. In order to succeed, you have to be specific about your macronutrient ratios so you can best fuel your body for the task at hand.

Meal planning

Get lean, build muscle and boost performance with this mix-and-match meal plan.

This plan addresses three goals common to Oxygen readers — getting lean, building muscle and boosting performance — and provides a mix-and-match matrix of macro-specific recipes you can leverage to craft the perfect program for you. In combination with the Add-Ins, these recipes have been plugged into three one-week meal plans that support each of these goals. Use these templates as a launch pad for designing your own goal-specific diet.

But remember: Meal plans like this are just a starting point, and you can and should tweak the ratios and meal choices based on your lifestyle, likes, dislikes, allergies, training intensity and experience. Use the Add-Ins and/or adjust the number of servings you eat of an individual recipe to best suit your needs.

The Any-Goal Meal Plan Macro Breakdown

GoalProteinCarbsFatProteinCarbsFat

Get Lean

40%

25%

35%

160-180 grams

100-113 grams

62-70 grams

Build Muscle

35%

35%

30%

140-158 grams

140-158 grams

53-60 grams

Boost Performance

30%

50%

20%

120-135 grams

220-225 grams

35-40 grams

Protein Recipes

Chicken Shawarma

Chicken Shawarma

Chicken Shawarma

Makes: 8 servings 

INGREDIENTS

Marinade

¼ cup extra-virgin olive oil1 tbsp lemon juice1½ tsp garlic, crushed1 tsp ground cumin2 tsp salt1 tsp smoked paprika1 tsp ground coriander½ tsp black pepper½ tsp turmeric¼ tsp cayenne pepper

Chicken

1 lb boneless, skinless chicken breasts, cut into strips1 lb boneless, skinless chicken thighs, cut into strips1 large onion, thinly sliced

DIRECTIONS

Whisk 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. 

Nutrition Facts (per serving = 5 oz): calories 197, protein 23 g, carbs 3 g, fat 11 g

Meatloaf Muffins

Makes: 12 muffins/servings

INGREDIENTS

1 small onion, grated ½ tsp garlic powder¼ cup whole-wheat breadcrumbs¼ cup nonfat milk of choice1 large egg1/3 cup ketchup, divided1 tbsp Worcestershire sauce1½ lb 90-95% lean ground beef (You can sub turkey or chicken.)¼ tsp salt½ tsp black pepper

DIRECTIONS

Preheat 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.

Nutrition Facts (per serving = 1 muffin): calories 107, protein 13 g, carbs 5 g, fat 3 g

Turkey Burgers

Makes: 4 burgers/servings

INGREDIENTS

1 lb 99% lean ground turkey

1 large egg

½ tsp black pepper

½ tsp garlic powder

½ tsp onion powder

¼ tsp salt coarse sea salt, to taste

DIRECTIONS

Preheat 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.

Nutrition Facts (per serving = 1 burger): calories 148, protein 28 g, carbs 1 g, fat 3 g

Barbacoa Beef

Makes: 12 servings

INGREDIENTS

Chipotle Sauce

3 chipotle peppers in adobo sauce2 tsp adobo sauce (from can)3 tbsp lime juice1/3 cup apple cider vinegar½ cup low-sodium beef broth or water2½ tsp garlic, minced3 tsp ground cumin2 tsp dried oregano1 tsp kosher salt1 tsp black pepper¼ tsp allspice

Beef

2 tbsp olive oil3½ lb beef (top round roast or chuck roast), fat trimmed½ tsp salt½ tsp black pepper1 medium onion, chopped1 cup low-sodium beef broth3 tbsp tomato paste3 bay leaves

DIRECTIONS

Preheat 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 3½ 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. 

Nutrition Facts (per serving = 6 oz): calories 178, protein 27 g, carbs 3 g, fat 6 g

The number of servings you eat of a particular recipe changes according to your goals. For example, if you’re 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.

Egg Frittata

Egg Frittata

Egg Frittata

Makes: 4 servings

INGREDIENTS

3 large eggs9 large egg whites¼ cup nonfat milk1 tsp kosher salt, divided1 tbsp olive oil½ cup onions, diced½ cup mushrooms, diced¼ tsp ground black pepper1 cup baby spinach, roughly chopped2 cloves garlic, minced2 tsp fresh thyme, minced

DIRECTIONS

Arrange oven rack in center position and preheat oven to 400 F. In a large bowl, whisk together eggs, egg whites, milk and ½ 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.

Nutrition Facts (per serving): calories 143, protein 14 g, carbs 5 g, fat 7 g

Protein Recipes

RecipeProteinCarbsFatCals

Meatloaf Muffins

13 grams

5 grams

3 grams

107

Chicken 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

Nutrition breakdown per serving

Carb Recipes

Maple Cinnamon Overnight Oats

Maple Cinnamon Overnight Oats

Maple Cinnamon Overnight Oats

Makes: 6 Servings

INGREDIENTS

4 cups rolled oats1 tsp vanilla extract2 cups nonfat milk or unsweetened plant-based milk3 tbsp maple syrup2 tbsp chia seeds¾ tsp cinnamon¼ tsp salt

DIRECTIONS

Combine all ingredients in a large bowl. Divide between 6 containers. Cover and refrigerate 2 hours, or overnight. Serve cold or warm.

Nutrition Facts (per serving = 5.3 oz): calories 282, protein 12 g, carbs 48 g, fat 5 g

Spinach and Mushroom Quinoa

Makes: 4 Servings

INGREDIENTS

1 tbsp olive oil1 small onion, chopped2 tsp garlic, minced1 cup mushrooms, sliced1 cup baby spinach, roughly chopped1 cup dry quinoa2 cups low-sodium vegetable brothsalt and pepper, to taste

DIRECTIONS

Add 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
pepper (to taste).

Nutrition Facts (per serving = 7 oz): calories 172, protein 5 g, carbs 27 g, fat 5 g

Rice and Beans

Makes: 6 Servings

INGREDIENTS

2 tbsp olive oil1 small onion, chopped2 tsp garlic, minced2 cups reduced-sodium vegetable broth1 (15.5-oz) can black beans, rinsed and drained1 tsp cumin1 cup medium-grain white rice½ tsp salt½ tsp black pepper

DIRECTIONS

Heat 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.

Nutrition Facts (per serving = 7 oz): calories 228, protein 7 g, carbs 39 g, fat 5 g

Cajun Orzo With Peas

Makes: 8 Servings

INGREDIENTS

12 oz dry orzo pasta1 tbsp olive oil1 tsp garlic, minced1 tbsp fresh oregano leaves, coarsely chopped1 tbsp Cajun seasoning blend3 cups low-sodium vegetable broth1½ cups peassalt and pepper, to taste

DIRECTIONS

Heat 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).

Nutrition Facts (per serving = 6 oz): calories 205, protein 7 g, carbs 39 g, fat 3 g

Lentil Salad

Makes: 4 Servings

INGREDIENTS

1 cup uncooked brown or red lentils3 cups reduced-sodium vegetable broth1 English cucumber, finely chopped1 small red onion, chopped1 red bell pepper, seeded and diced½ cup sun-dried tomatoes, drained and diced

Dressing

3 tbsp olive oil2 tbsp lemon juice1 tsp Dijon mustard½ tsp sea salt¼ tsp black pepper

DIRECTIONS

Add 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.

Nutrition Facts (per serving = 12 oz or 1½ cups): calories 294, protein 13 g, carbs 37 g, fat 11 g

Carb Recipes

RecipeProteinCarbsFatCals

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 Overnight Oats

12 grams

48 grams

5 grams

282

Nutrition breakdown per serving

Vegetable Recipes

Cilantro Lime Cauliflower Rice

Cilantro Lime Cauliflower Rice

Cilantro Lime Cauliflower Rice

Makes: 4 Servings

INGREDIENTS

1 tsp olive oil2 (10-oz) packages ricedcauliflower, thawedjuice of ½ limesalt and pepper, to taste¼ cup cilantro, chopped

DIRECTIONS

Place 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.

Nutrition Facts (per serving = 5 oz): calories 44, protein 7 g, carbs 5 g, fat 2 g

Chopped Vegetable Salad

Makes: 4 Servings

INGREDIENTS

2 cups romaine lettuce, chopped1 English cucumber, diced1 small red onion, diced1 red bell pepper, seeded and diced2 ears corn, kernels removed¼ cup chickpeas1 cup green beans, cut into ¼-inch pieces2 medium tomatoes, seeded and diced
2 tbsp olive oil2 tbsp balsamic vinegar¼ tsp black pepper¼ tsp salt¼ cup fresh parsley, chopped¼ cup fresh basil, chopped

DIRECTIONS

Add all ingredients to a large bowl and toss to combine.

Nutrition Facts (per serving = 11.8 oz): calories 191, protein 5 g, carbs 29 g, fat 8 g

Garlic Green Beans

Makes: 4 Servings

INGREDIENTS

1 tbsp olive oil1 lb green beans2 tsp garlic, minced½ tsp salt¼ tsp black pepper

DIRECTIONS

Place 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.

Nutrition Facts (per serving = 4 oz): calories 68, protein 2 g, carbs 8 g, fat 4 g

Vegetable Recipes

RecipeProteinCarbsFatCals

Chopped Vegetable Salad

5 grams

29 grams

8 grams

191

Garlic Green Beans

2 grams

8 grams

4 grams

68

Cilantro Lime Cauliflower Rice

7 grams

5 grams

2 grams

44

Nutrition breakdown per serving

Fat Recipes

Chocolate Tahini Balls

Makes: 15 Balls/Servings

INGREDIENTS

1/3 cup coconut flour¼ cup unsweetened cocoa powder or raw cacao powder¼ tsp salt1 cup tahini1/3 cup maple syrup¼ cup sesame seeds

DIRECTIONS

In 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.

Nutrition Facts (per serving = 1 ball): calories 133, protein 4 g, carbs 12 g, fat 8 g

Broccoli Cheddar Soup

Makes: 8 Servings

INGREDIENTS

4 cups low-sodium broth1 medium onion, chopped1 large carrot, peeled and diced1 celery stalk, chopped1 clove garlic, chopped5 cups broccoli florets½ cup nonfat milk¼ tsp black pepper, plus more, to taste3 tbsp sour cream2 cups reduced-fat shredded cheddar cheese
salt, to taste

DIRECTIONS

Add 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).

Nutrition Facts (per serving = 8 oz): calories 149, protein 12 g, carbs 7 g, fat 9 g

If you prefer a thicker soup, add 2 tablespoons all-purpose flour to the recipe and puree with an immersion blender before adding in cheese.

Guacamole

Creamy Guacamole

Makes: 4 Servings

INGREDIENTS

1 large avocado, peeled, pitted and mashed¼ cup sour cream or Greek yogurt2 tbsp salsasalt and pepper, to taste

DIRECTIONS

Add all ingredients to a bowl and mix well. Season with salt and pepper (to taste).

Nutrition Facts (per serving = 2 oz): calories 91, protein 1 g, carbs 4 g, fat 8 g

Fat Recipes

RecipeProteinCarbsFatCals

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

Nutrition breakdown per serving

Fruit add-ins to overnight oats

Mix and match to find the best fits for your needs and goals.

Add-Ins

Use this mix-and-match table to add in or trade out particular foods and macros to best suit your needs and goals.

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The Any-Goal Meal Plan, below.

The Any-Goal Meal Plan, below.

Build Muscle

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
other macros.  

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Boost Performance

Carbohydrates are king when it comes to energy, and this performance-based plan highlights carbs as your primary macronutrient. You’ll be able to run faster, jump higher or stay the distance with this high-octane program. 

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Get Lean

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 — and tendency to get hangry — is amplified. 

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