The Any-Goal Meal Plan

Whether you want to lean out, build muscle or break a personal record, tweaking your macronutrient ratios can give you the edge you want.

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.

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

Protein Recipes

Chicken Shawarma

Makes: 8 servings 

INGREDIENTS

Marinade

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

Chicken

• 1 lb boneless, skinless chicken breasts, cut into strips
• 1 lb boneless, skinless chicken thighs, cut into strips
• 1 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 powder
• ¼ cup whole-wheat breadcrumbs
• ¼ cup nonfat milk of choice
• 1 large egg
• 1/3 cup ketchup, divided
• 1 tbsp Worcestershire sauce
• 1½ lb 90-95% lean ground beef (You can sub turkey or chicken.)
• ¼ tsp salt
• ½ 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 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 ground cumin
• 2 tsp dried oregano
• 1 tsp kosher salt
• 1 tsp black pepper
• ¼ tsp allspice

Beef

• 2 tbsp olive oil
• 3½ lb beef (top round roast or chuck roast), fat 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 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

Makes: 4 servings

INGREDIENTS

• 3 large eggs
• 9 large 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 ground black pepper
• 1 cup baby spinach, roughly chopped
• 2 cloves garlic, minced
• 2 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

Nutrition breakdown per serving

Carb Recipes

Maple Cinnamon Overnight 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

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 oil
• 1 small onion, chopped
• 2 tsp garlic, minced
• 1 cup mushrooms, sliced
• 1 cup baby spinach, roughly chopped
• 1 cup dry quinoa
• 2 cups low-sodium vegetable broth
• salt 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 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

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 pasta
• 1 tbsp olive oil
• 1 tsp garlic, minced
• 1 tbsp fresh oregano leaves, coarsely chopped
• 1 tbsp Cajun seasoning blend
• 3 cups low-sodium vegetable broth
• 1½ cups peas
• salt 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 lentils
• 3 cups reduced-sodium vegetable broth
• 1 English cucumber, finely chopped
• 1 small red onion, chopped
• 1 red 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 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

Nutrition breakdown per serving

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 taste
• ¼ 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, chopped
• 1 English cucumber, diced
• 1 small red onion, diced
• 1 red bell pepper, seeded and diced
• 2 ears corn, kernels removed
• ¼ cup chickpeas
• 1 cup green beans, cut into ¼-inch pieces
• 2 medium tomatoes, seeded and diced
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• ¼ tsp black pepper
• ¼ tsp salt
• ¼ cup fresh parsley, chopped
• ¼ 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 oil
• 1 lb green beans
• 2 tsp garlic, minced
• ½ tsp salt
• ¼ 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

Nutrition breakdown per serving

Fat Recipes

Chocolate Tahini Balls

Makes: 15 Balls/Servings

INGREDIENTS

• 1/3 cup coconut flour
• ¼ cup unsweetened cocoa powder or raw cacao powder
• ¼ tsp salt
• 1 cup tahini
• 1/3 cup maple syrup
• ¼ 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 broth
• 1 medium onion, chopped
• 1 large 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 more, to taste
• 3 tbsp sour cream
• 2 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.

Creamy Guacamole

Makes: 4 Servings

INGREDIENTS

• 1 large avocado, peeled, pitted and mashed
• ¼ cup sour cream or Greek yogurt
• 2 tbsp salsa
• salt 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

Nutrition breakdown per serving

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.

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.  

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. 

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.