The any purpose menu

There is no one-size-fits-all diet, and what you should be eating depends largely on your goals. To be successful, you need to pinpoint your macronutrient ratios so that you can best strengthen your body for the job at hand.

With this mix-and-match meal plan you will get lean, build muscle and improve performance.

Addressing three goals that Oxygen readers have in common – get lean, gain muscle, and improve performance – this plan provides a mix-and-match matrix of macro-specific recipes to help you craft the perfect program for you. Combined with the add-ins, these recipes have been incorporated into three week-long meal plans that support each of these goals. Use these templates as a launch pad for creating your own goal-specific diet.

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But remember, such meal plans are only a starting point, and you can and should adjust proportions and meal choices based on your lifestyle, likes, dislikes, allergies, exercise intensity, and experience. Use the add-ins and / or adjust the number of servings of an individual recipe to your needs.

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The macro breakdown of the meal plan for each destination

gate protein carbohydrates fat protein carbohydrates fat

Get slim

40%

25%

35%

160-180 grams

100-113 grams

62-70 grams

build muscles

35%

35%

30%

140-158 grams

140-158 grams

53-60 grams

Increase the performance

30%

50%

20%

120-135 grams

220-225 grams

35-40 grams

Protein recipes

Chicken Shawarma

Chicken Shawarma

Chicken Shawarma

Power: 8 servings

INGREDIENTS

marinade

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

chicken

  • 1 pound boneless and skinless chicken breast, cut into strips
  • 1 pound boneless, skinless chicken thighs, cut into strips
  • 1 large onion, thinly sliced

DIRECTIONS

Whisk the marinade ingredients in a large bowl or place in a zippered bag and shake well. Add chicken and onions and stir / shake to coat. Marinate in the refrigerator for 30 minutes. Preheat the oven to 425 F and line a baking sheet with aluminum foil. Remove the chicken and onions from the marinade and place on the prepared sheet. Throw away the marinade. Bake until the chicken is golden and cooked through, about 20 to 25 minutes.

Nutritional information (per serving = 5 ounces): calories 197, protein 23 g, carbohydrates 3 g, fat 11 g

Meat pies

Power: 12 muffins / servings

INGREDIENTS

  • 1 small onion, grated
  • ½ teaspoon garlic powder
  • ¼ cup of whole wheat bread crumbs
  • ¼ cup of non-fat milk of your choice
  • 1 large egg
  • 1/3 cup ketchup, divided
  • 1 tbsp Worcestershire sauce
  • 1½ lb 90-95% lean ground beef (You can submit turkey or chicken.)
  • ¼ teaspoon salt
  • ½ teaspoon black pepper

DIRECTIONS

Preheat the oven to 425 F and brush a muffin tin with nonstick cooking spray. In a large bowl, mix the onions, garlic powder, breadcrumbs, milk, egg, 2 tablespoons of ketchup and Worcestershire sauce. Add beef, salt and pepper and mix again. Divide the mixture into 12 muffin bowls. Brush tops with remaining ketchup. Bake for 25 to 30 minutes or until golden brown and cooked through.

Nutritional information (per serving = 1 muffin): calories 107, protein 13 g, carbohydrates 5 g, fat 3 g

Turkey burger

Power: 4 burgers / servings

INGREDIENTS

1 lb 99% lean ground turkey

1 large egg

½ teaspoon black pepper

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon salt of coarse sea salt to taste

DIRECTIONS

Preheat the grill to medium high. Put all ingredients except coarse sea salt in a large bowl and mix well with your hands. Shape into 4 patties. Sprinkle both sides with coarse sea salt (to taste). Grill for 5 to 7 minutes per side or until cooked through.

Nutritional information (per serving = 1 burger): calories 148, protein 28 g, carbohydrates 1 g, fat 3 g

Barbacoa beef

Power: 12 servings

INGREDIENTS

Chipotle sauce

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

beef

  • 2 tbsp olive oil
  • 3½ lb beef (top roast or chuck roast), cut fat
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 medium onion, chopped
  • 1 cup low-sodium beef broth
  • 3 tbsp tomato paste
  • 3 bay leaves

DIRECTIONS

Preheat the oven to 325 F. Put all ingredients of the sauce in a blender jar and let it pulsate smoothly. Pour olive oil into a large Dutch oven and place over medium heat. Season the beef on both sides with salt and pepper and place in the Dutch oven. Fry for 1 to 2 minutes per side, then remove and set aside. Add onions, broth, tomato paste, and bay leaves to the Dutch oven and cook for 1 to 2 minutes, or until onions are tender. Add beef and chipotle sauce and mix well. Cover and place in the oven. Bake for 3 to 3½ hours or until the beef is very tender. Discard the bay leaves and transfer the beef to a shallow bowl. Chop with 2 forks. Mix with leftover juices if desired.

Nutritional information (per serving = 6 ounces): calories 178, protein 27 g, carbohydrates 3 g, fat 6 g

The number of servings you eat of a given recipe will change according to your goals. For example, if you want to build muscle, you may be allotted more servings of a protein recipe in a given meal. Note these dimensions in the meal plan diagrams.

Egg frittata

Egg frittata

Egg frittata

Power: 4 servings

INGREDIENTS

  • 3 large eggs
  • 9 large egg whites
  • ¼ cup of non-fat milk
  • 1 teaspoon kosher salt, divided
  • 1 tbsp olive oil
  • ½ cup onions, diced
  • ½ cup mushrooms, diced
  • ¼ teaspoon ground black pepper
  • 1 cup baby spinach, roughly chopped
  • 2 cloves of garlic, chopped
  • 2 teaspoons fresh thyme, chopped

DIRECTIONS

Arrange the oven rack in the middle position and preheat the oven to 400 F. In a large bowl, whisk together eggs, egg white, milk and ½ teaspoon salt. Put the oil in a cast iron or ovenproof pan and heat over medium heat. Add onions, mushrooms, salt and pepper and cook for 1 to 2 minutes. Add the spinach, garlic, and thyme and cook until the spinach is wilted. Spread the vegetables on the bottom of the pan. Pour in the egg mixture and distribute evenly. Cook for 1 to 2 minutes or until the edges set. Place the pan in the oven and bake for 8 to 10 minutes, or until the eggs are set. Turn the broiler on high and cook for 1 to 2 minutes, or until a browned, crispy top is achieved. Let cool for 5 minutes and then cut into 4 pieces.

Nutritional information (per serving): calories 143, protein 14 g, carbohydrates 5 g, fat 7 g

Protein recipes

recipe protein carbohydrates fat Cals

Meat pies

13 grams

5 grams

3 grams

107

Chicken Shawarma

23 grams

3 grams

11 grams

197

Turkey burger

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

Breakdown of Diet Per Serving

Carb recipes

Maple Cinnamon Oats overnight

Maple Cinnamon Oats overnight

Maple Cinnamon Oats overnight

Power: 6 servings

INGREDIENTS

  • 4 cups of oatmeal
  • 1 teaspoon vanilla extract
  • 2 cups of non-fat or plant-based unsweetened milk
  • 3 tbsp maple syrup
  • 2 tbsp chia seeds
  • ¾ teaspoon cinnamon
  • ¼ teaspoon salt

DIRECTIONS

Mix all ingredients in a large bowl. Divide into 6 containers. Cover and refrigerate for 2 hours or overnight. Serve cold or warm.

Nutritional information (per serving = 5.3 ounces): Calories 282, protein 12 g, carbohydrates 48 g, fat 5 g

Spinach and mushroom quinoa

Power: 4 servings

INGREDIENTS

  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 2 teaspoons of garlic, chopped
  • 1 cup mushrooms, sliced
  • 1 cup baby spinach, roughly chopped
  • 1 cup of dry quinoa
  • 2 cups low-sodium vegetable broth
  • Salt and pepper to taste

DIRECTIONS

Put the oil in a pan and place over medium heat. Add onions, garlic, and mushrooms and cook 5 minutes or until softened. Add spinach and cook until withered. Put aside. Put quinoa and broth in a saucepan and bring to a boil. Then cover, reduce heat and simmer for about 20 minutes until the quinoa has absorbed all of the liquid. Fluff with a fork. Place the quinoa and vegetables in a bowl and mix. Season with salt and
Pepper (to taste).

Nutritional information (per serving = 7 ounces): Calories 172, protein 5 g, carbohydrates 27 g, fat 5 g

rice and beans

Power: 6 servings

INGREDIENTS

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

DIRECTIONS

Heat the olive oil in a saucepan on medium heat. Add onions and garlic and cook until softened, about 3 to 4 minutes. Add the stock, beans and cumin and bring to a boil. Stir in rice, reduce heat, cover and simmer for about 20 minutes, until rice is soft and runny. Season with salt and pepper.

Nutritional information (per serving = 7 ounces): Calories 228, protein 7 g, carbohydrates 39 g, fat 5 g

Cajun Orzo with peas

Power: 8 servings

INGREDIENTS

  • 12 ounces of dry orzo pasta
  • 1 tbsp olive oil
  • 1 teaspoon garlic, chopped
  • 1 tbsp fresh oregano leaves, roughly chopped
  • 1 tbsp Cajun spice mix
  • 3 cups low-sodium vegetable stock
  • 1½ cups of peas
  • Salt and pepper to taste

DIRECTIONS

Heat a pan over medium heat. Add orzo and olive oil and cook until toasted, about 30 to 60 seconds. Add garlic, oregano, and Cajun seasonings and stir to combine. Add the broth and bring to a boil. Then cover and simmer for 8 to 10 minutes or until the orzo is tender. Add peas and cook until light green and softened. Season to taste with salt and pepper.

Nutritional information (per serving = 6 ounces): Calories 205, protein 7 g, carbohydrates 39 g, fat 3 g

Lentil salad

Power: 4 servings

INGREDIENTS

  • 1 cup of uncooked brown or red lentils
  • 3 cups reduced sodium vegetable stock
  • 1 English cucumber, finely chopped
  • 1 small red onion, chopped
  • 1 red pepper, pitted and diced
  • ½ cup sun-dried tomatoes, drained and diced

dressing

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

DIRECTIONS

Put the lentils and broth in a saucepan and place over medium heat. Bring to a boil and then reduce the heat to medium-low, cover and cook gently, about 20 to 25 minutes. Rinse the lentils with a colander until they cool, then let them drain. Transfer to a large bowl with vegetables. Whisk the dressing ingredients together. Drizzle over the salad and mix.

Nutritional information (per serving = 12 ounces or 1½ cups): Calories 294, protein 13 g, carbohydrates 37 g, fat 11 g

Carb recipes

recipe protein carbohydrates fat 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 Oats overnight

12 grams

48 grams

5 grams

282

Breakdown of Diet Per Serving

Vegetable recipes

Coriander, lime and cauliflower rice

Coriander, lime and cauliflower rice

Coriander, lime and cauliflower rice

Power: 4 servings

INGREDIENTS

  • 1 teaspoon olive oil
  • 2 (10 ounce) packets diced
  • Cauliflower, thawed
  • Juice of ½ lime
  • Salt and pepper to taste
  • ¼ cup coriander, chopped

DIRECTIONS

Put the oil in a large pan over medium heat. Add cauliflower rice and sauté for about 3 to 5 minutes, until heated through. Season to taste with lime juice and salt and pepper. Mix with coriander.

Nutritional information (per serving = 5 ounces): Calories 44, protein 7 g, carbohydrates 5 g, fat 2 g

Chopped vegetable salad

Power: 4 servings

INGREDIENTS

  • 2 cups romaine lettuce, chopped
  • 1 English cucumber, diced
  • 1 small red onion, diced
  • 1 red pepper, pitted and diced
  • 2 ears of corn, grains removed
  • ¼ cup chickpeas
  • 1 cup green beans, cut into ¼-inch pieces
  • 2 medium-sized tomatoes, pitted and diced
  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • ¼ cup fresh parsley, chopped
  • ¼ cup fresh basil, chopped

DIRECTIONS

Put all ingredients in a large bowl and mix.

Nutritional Information (per serving = 11.8 ounces): Calories 191, protein 5 g, carbohydrates 29 g, fat 8 g

Garlic green beans

Power: 4 servings

INGREDIENTS

  • 1 tbsp olive oil
  • 1 pound of green beans
  • 2 teaspoons of garlic, chopped
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

DIRECTIONS

Put a large pan on high heat. Add oil and green beans and cook until tender and bubbling. Add garlic and cook 1 minute. Season with salt and pepper.

Nutritional information (per serving = 4 ounces): Calories 68, protein 2 g, carbohydrates 8 g, fat 4 g

Vegetable recipes

recipe protein carbohydrates fat Cals

Chopped vegetable salad

5 grams

29 grams

8 grams

191

Garlic green beans

2 grams

8 grams

4 grams

68

Coriander, lime and cauliflower rice

7 grams

5 grams

2 grams

44

Breakdown of Diet Per Serving

Fat recipes

Chocolate tahini balls

Power: 15 scoops / servings

INGREDIENTS

  • 1/3 cup coconut flour
  • ¼ cup unsweetened cocoa powder or raw cocoa powder
  • ¼ teaspoon salt
  • 1 cup of tahini
  • 1/3 cup maple syrup
  • ¼ cup sesame seeds

DIRECTIONS

Mix the flour, cocoa powder and salt in a large bowl. Mix in the tahini and syrup. Shape into 15 balls. Spread sesame seeds on a plate and roll each ball into seeds. Place on a baking sheet lined with parchment paper. Store in the refrigerator for 30 minutes.

Nutritional information (per serving = 1 ball): Calories 133, protein 4 g, carbohydrates 12 g, fat 8 g

Broccoli Cheddar Soup

Power: 8 servings

INGREDIENTS

  • 4 cups low sodium broth
  • 1 medium onion, chopped
  • 1 large carrot, peeled and diced
  • 1 celery stalk, chopped
  • 1 clove of garlic, chopped
  • 5 cups of broccoli florets
  • ½ cup of non-fat milk
  • ¼ teaspoon black pepper and more to taste
  • 3 tbsp sour cream
  • 2 cups of low-fat cheddar cheese
  • Salt to taste

DIRECTIONS

Put the stock, onions, carrots, celery and garlic in a stock pot. Bring to a boil, cover, reduce heat and simmer for 5 minutes. Add the broccoli, milk and pepper. Cover and cook for 10 minutes. Add the sour cream and cheese and stir until the cheese has melted. Season to taste with salt and pepper.

Nutritional information (per serving = 8 oz): Calories 149, protein 12 g, carbohydrates 7 g, fat 9 g

If you prefer a thicker soup, add 2 tablespoons of all-purpose flour to the recipe and blend with a hand blender before adding cheese.

guacamole

creamy guacamole

Power: 4 servings

INGREDIENTS

  • 1 large avocado, peeled, pitted and mashed
  • ¼ cup of sour cream or Greek yogurt
  • 2 tbsp salsa
  • Salt and pepper to taste

DIRECTIONS

Put all ingredients in a bowl and mix well. Season to taste with salt and pepper.

Nutritional information (per serving = 2 ounces): Calories 91, protein 1 g, carbohydrates 4 g, fat 8 g

Fat recipes

recipe protein carbohydrates fat 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

Breakdown of Diet Per Serving

Fruit additives to oats overnight

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

Add-ins

Use this mix and match chart to add or swap out specific foods and macros that best suit your needs and goals.

Screenshot 2020-09-28 at 17:19:54The any-goal menu below.

The any-goal menu below.

build muscles

Protein is the foundation of a muscle building plan, and that schedule gives you plenty of building materials. In addition to building and repairing muscle, protein will keep you full longer while promoting fat loss: protein has a thermal effect on your body, meaning you need to burn more calories to digest it than you do
other macros.

Screenshot 2020-09-28 at 4.48.11 p.m.

Increase the performance

Carbohydrates are king when it comes to energy, and this performance-based plan highlights carbohydrates as your primary macronutrient. This high octane program allows you to run faster, jump higher, or keep your distance.

Screenshot 2020-09-28 at 4.48.25 p.m.

Get slim

Getting lean is a sticky wicket, but this plan harnesses the power of dietary fat to produce results. Fat takes longer to break down and digest, so it stays with you longer to help you feel full. This is extremely helpful when leaning outward as it reduces your carbohydrate intake and increases your stress levels – and your tendency to get hungry.

Screenshot 2020-09-28 at 16:48:37

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