By Anna Redman
If you’re looking to pump more iron and build bigger muscles, this meal plan is for you! Overflowing with protein (and a few extra carbs for energy), we’re getting you ready for your ultimate workout.
121 g protein
261 g carbs
51 g fat
1 whole-wheat English muffin
2 whole eggs
1⁄3 cup skim milk
Dash of salt
Lightly toast muffin. Combine milk and eggs in a ceramic bowl and microwave for 90 seconds. Stir and repeat as many times as necessary until light and fluffy.
SNACK NUMBER 1
Cucumber slices topped with 1 tbsp light herb and garlic cream cheese.
Black Bean Quinoa Salad
1 cup uncooked quinoa
1⁄2 can black beans, drained and rinsed
1⁄2 onion, finely chopped
1 medium tomato, chopped
1⁄2 green pepper, chopped
1 tbsp olive oil
2 tbsp fresh lemon juice
2 tbsp basil, chopped
Bring quinoa to boil and simmer for 15–17 minutes until the water is absorbed and the quinoa is fluffy. Combine quinoa, beans, and veggies in a bowl. Combine the dressing ingredients in a small bowl and pour over salad. Toss and serve.
Mix a can of chickpeas with a dash of oil and your choice of spice. Bake at 400°F for 10 minutes, or until golden and crunchy.
Beef And Veggie Stir-Fry
1⁄4 lb lean sirloin steak
Dash of salt and pepper
1⁄2 tsp minced garlic
2 tbsp canola oil
1⁄2 medium bell pepper, sliced into strips
1⁄2 yellow onion, thinly sliced
1 tbsp soy sauce
1⁄2 cup rice
Season meat with garlic, salt, and pepper, and cut into strips. Heat 1 tbsp of oil in a skillet on medium. Cook onions and peppers until tender. In another pan, add remaining oil and brown beef. Toss in veggies, cook for 30 seconds, and serve over rice.
1 scoop vanilla protein powder
2 cups watermelon chunks
1 small banana, sliced
5 ice cubes
1⁄2 cup nonfat Greek yogurt
Combine all ingredients in a blender for 30 to 40 seconds.
Short on time? Try one of these great grab-’n’-go picks, all 300 calories or less!
Taco Bell’s Fresco chicken soft taco.
Subway’s vegetable beef soup.
Wendy’s Jr. Hamburger (hold the cheese and mayonnaise).
Tummy grumbling? Try one of these tide-you-over snacks.
1 tbsp peanuts (dry roasted, no salt added) and 2 tbsp dried cranberries.
1⁄2 a cantaloupe.
1 cup sliced sweet peppers with 1⁄4 cup of guacamole.
Single-serve unsweetened applesauce topped with 1 tbsp unsalted slivered almonds.