Start The New Year Off Right With 24 Hours Of Delicious Eats


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.

1,924 calories
121 g protein
261 g carbs
51 g fat

Egg Sandwich
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.

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.

Post-Workout Shake
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).

Still Hungry?
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.

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