28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleWith the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleAt age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Read articleEggs are considered the “perfect protein” because they contain all the essential amino acids in the amounts your body needs. With six grams a pop, they’ll definitely contribute towards your muscle-building goals while also providing you with healthy fats and other nutrients like vitamin D, riboflavin, and vitamin B12.
In fact, previous dietary guidelines were harsh on eggs, but the latest ones say they’re back on the menu. (Although the FDA isn’t suggesting you go hog wild and eat the whole carton.)
Now, it’s time to get out of the habit of tossing the golden yolk. Besides being a nice source of protein, the yolk contains heart-healthy fat, including omega-3 fatty acids. The yolk also contains lutein, along with choline and selenium. Lutein helps maintain the skin’s elasticity and hydration, plus it’s been shown to help prevent plaque build-up in your arteries. If you’re worried about saturated fat, check out the numbers. With about 1.6 grams of saturated fat per large egg, that’s 8 percent of the recommended daily maximum. In short, no worries—eat up.
SEE ALSO: 5 Ways to Eat Eggs
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This one pot Middle Eastern delight combines eggs with tomato, vegetables, and herbs. If you’re up for the challenge, add a touch of harissa, a Tunisian hot chili pepper paste. Hot peppers contain a compound call capsaicin, shown to slightly increase your metabolism several hours after eating.
Skill level: Beginner
Serves: 4
Start to Finish: 35 minutes
Prep: 15 minutes
Cook: 20 minutes
Calories: 347
Total Fat: 24 grams
Saturated Fat: 4 grams
Protein: 18 grams
Carbohydrates: 18 grams
Sugar: 8 grams
Fiber: 4 grams
Cholesterol: 282 milligrams
Sodium: 443 milligrams
SEE ALSO: The Danger of Raw Eggs in Smoothies
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Instead of tortillas, use eggs to create high protein wraps. Fill with turkey, avocado, low fat cheese, hummus, or vegetables. It’s a quick and easy way to get a boost of BCAAs (branch chain amino acids) to build muscles.
Skill level: Beginner
Serves: 1
Start to Finish: 4 minutes
Prep: 2 minutes
Cook: 2 minutes
Calories: 72
Total Fat: 5 grams
Saturated Fat: 2 grams
Protein: 6 grams
Carbohydrates: 0 grams
Sugar: 0 grams
Fiber: 0 grams
Cholesterol: 186 milligrams
Sodium: 71 milligrams
SEE ALSO: Fire Up the Grill for Healthy Cookouts this Summer
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The roasted tomatoes contain lycopene, a powerful antioxidant which has been shown to help reduce the risk of age-related macular degeneration (vision loss as you age).
Skill level: Beginner
Serves: 4
Start to Finish: 58 minutes
Prep: 18 minutes
Cook: 40 minutes
For the Rosemary Garlic Roasted Tomatoes (serves 4)
For Sandwich
For the Rosemary Garlic Roasted Tomatoes:
For the egg and cheese sandwich:
Calories: 616
Total Fat: 38 grams
Saturated Fat: 16 grams
Protein: 33 grams
Carbohydrates: 37 grams
Sugar: 6 grams
Fiber: 7 grams
Cholesterol: 417 milligrams
Sodium: 904 milligrams
SEE ALSO: Bison vs Beef: Battle of the Red Meat
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Prepare the egg salad the night or two before and you have a breakfast that’s ready in under 5 minutes. You can even make a quick sandwich or wrap to take to work, which contains all the goodness that eggs have to offer.
Skill level: Beginner
Serves: 4
Start to Finish: 10 minutes
Prep: 10 minutes
Cook: 0 minutes
Calories: 154
Total Fat: 11 grams
Saturated Fat: 3 grams
Protein: 11 grams
Carbohydrates: 2 grams
Sugar: 1 gram
Fiber: 0 grams
Cholesterol: 283 milligrams
Sodium: 816 milligrams
SEE ALSO: 15-Minute Feast: Chicken Souvlaki
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Frittatas take a little more time to prepare, but it’s definitely worth it! This recipe contains love-handle-reducing sweet potatoes and leafy greens packed with the antioxidant beta-carotene.
Skill level: Beginner
Serves: 8
Start to Finish: 55 minutes
Prep: 15 minutes
Cook: 40 minutes
Calories: 150
Total Fat: 8 grams
Saturated Fat: 4 grams
Protein: 10 grams
Carbohydrates: 10 grams
Sugar: 3 grams
Fiber: 2 grams
Cholesterol: 193 milligrams
Sodium: 194 milligrams
SEE ALSO: The 7% Body-Fat Diet
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This fiesta of egg and black beans provides a whopping 24 grams of protein per serving. Beans also include a healthy dose of fiber, which helps you feel full for longer. Many people don’t get even half the amount of fiber recommended in one day, which is between 38-40 grams. One serving of these quesadillas provides about 35% of the daily amount of fiber.
Skill level: Beginner
Serves: 4
Start to Finish: 30 minutes
Prep: 15 minutes
Cook: 15 minutes
Calories: 477
Total Fat: 24 grams
Saturated Fat: 9 grams
Protein: 24 grams
Carbohydrates: 45 grams
Sugar: 2 grams
Fiber: 13.5 grams
Cholesterol: 238 milligrams
Sodium: 700 milligrams
SEE ALSO: Food of the Month: Peaches
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This super easy omelette uses the microwave, which means no pan to scrub clean! If you want to cut down on the yolks, you can always substitute 2 egg whites for one of the whole eggs. Remember, you do want at least 1 whole egg to get all the nutritional benefits that eggs have to offer.
Skill level: Beginner
Serves: 1
Start to Finish: 6 minutes
Prep: 5 minutes
Cook: 1 minute
Calories: 267
Total Fat: 14 grams
Saturated Fat: 5 grams
Protein: 18 grams
Carbohydrates: 18 grams
Fiber: 2 grams
SEE ALSO: 25 Foods You Shouldn’t Eat
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This creative spin on hollandaise sauce (sans the butter!) uses a raspberry puree for added flavor and texture. Raspberries are also an excellent source of the antioxidant vitamin C and fiber, along with the anti-inflammatory compound anthocyanins, which has been shown to help reduce the risk of heart disease and diabetes.
Skill level: Intermediate
Serves: 2
Start to Finish: 25 minutes
Prep: 10 minutes
Cook: 15 minutes
For the sauce
*Chefs Note: Make the raspberry puree by warming frozen raspberries (over the stove or in the microwave) until they soften, stirring to make a consistent texture, and then pushing the raspberries through a strainer to remove the seeds.
Calories: 260
Total Fat: 16 grams
Saturated Fat: 5 grams
Protein: 17 grams
Carbohydrates: 13 grams
Sugar: 16 grams
Fiber: 4 grams
Cholesterol: 485 milligrams
Sodium: 250 milligrams
SEE ALSO: 6 Reasons to Never Neglect Flax Seed
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One of the three ingredients in these killer pancakes are eggs, of course. The other is banana, which provides fiber and a healthy dose of potassium to keep your muscles contracting properly. Although the total sugar is 17 grams, it’s all natural from the fruit. The FDA just passed the new food label (which goes into effect within the next 2 years), where you would see 0 grams of added sugar in this recipe.
Skill level: Beginner
Serves: 1
Start to Finish: 10 minutes
Prep: 5 minutes
Cook: 5 minutes
Calories: 334
Total Fat: 19 grams
Saturated Fat: 11 grams
Protein: 14 grams
Carbohydrates: 32 grams
Sugar: 17 grams
Fiber: 4 grams
Cholesterol: 372 milligrams
Sodium: 143 milligrams
SEE ALSO: 20 Foods That Keep You Young
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If you’ve never had the opportunity to cook with Swiss chard, here’s a great recipe to start. If you’re unfamiliar with its superfood status, one cup of cooked Swiss chard contains 35 calories, 4 grams of fiber, and 3 grams of protein. Plus, it has over 7 times the recommended daily amount of vitamin K and over 2 times the recommended daily amount of the antioxidant vitamin A. Not to mention it’s an excellent source of vitamin C, iron, magnesium, potassium, and manganese.
Skill level: Beginner
Serves: 6
Start to Finish: 1 hour, 45 minutes
Prep: 15 minutes
Cook: 1 hour, 30minutes
Calories: 408
Total Fat: 20 grams
Saturated Fat: 7 grams
Protein: 25 grams
Carbohydrates: 33 grams
Sugar: 4 grams
Fiber: 4 grams
Cholesterol: 393 milligrams
Sodium: 863 milligrams
SEE ALSO: 15-Minute Feast: All-in-One Breakfast
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Asparagus is delicious veggie brimming with nutrients like folate and thiamin (both important B-vitamins), and it’s also a good source of iron, fiber, vitamin C, and beta-carotene. Asparagus also contains asparagine, a natural plant compound that gives asparagus its diuretic effect, and it’s also the reason some folks get a funky odor in their urine after eating it.
Skill level: Beginner
Serves: 4-6
Start to Finish: 35 minutes
Prep: 10 minutes
Cook: 25 minutes
Calories: 170
Total Fat: 13 grams
Saturated Fat: 4 grams
Protein: 14 grams
Carbohydrates: 4 grams
Fiber: 1 gram
Sodium: 250 milligrams
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The super foods found in this recipe are endless. Sweet potatoes have been shown to help reduce belly fat, while eggs are brimming with muscle-building protein. There’s also olives with heart-healthy unsaturated fat and feta cheese with calcium and protein.
Skill level: Beginner
Serves: 4
Start to Finish: 40 minutes
Prep: 20 minutes
Cook: 20 minutes
Calories: 375
Total Fat: 12.9 grams
Saturated Fat: 6 grams
Protein: 17.6 grams
Carbohydrates: 44 grams
Sugar: 2 grams
Fiber: 6.4 grams
Cholesterol: 388 milligrams
Sodium: 349 milligrams
SEE ALSO: Keep a Clean Diet By Cooking in Bulk
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Skill level: Beginner
Serves: 8
Start to Finish: 1 hour, 20 minutes
Prep: 15 minutes
Cook: 1 hour, 5 minutes
Calories: 144
Total Fat: 11 grams
Saturated Fat: 6 grams
Protein: 9 grams
Carbohydrates: 3 grams
Sugar: 1 gram
Fiber: 1 gram
Cholesterol: 153 milligrams
Sodium: 462 milligrams
SEE ALSO: The 10 Best Hangover Helpers
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This lighter version of the French dish uses a small amount of EVOO instead of tons of butter. There’s also plenty of vegetables, which means lots of vitamins, minerals, and antioxidants to add to your healthy eating plan.
Skill level: Beginner
Serves: 2
Start to Finish: 30 minutes
Prep: 15 minutes
Cook: 15 minutes
Calories: 334
Total Fat: 19.3 grams
Protein: 19.6 grams
Carbohydrates: 23.7 grams
Fiber: 5.1 grams
Sodium: 387 milligrams
SEE ALSO: 5 Ways to Eat Parmesan Cheese
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This is a perfect meal to make with leftover brown rice and whatever vegetables you have in the refrigerator (if you’re out of spinach or looking to use up leftover vegetables). Kale, tomatoes, peppers, and mushrooms can all be used instead of spinach.
Skill level: Beginner
Serves: 1
Start to Finish: 10 minutes
Prep: 5 minutes
Cook: 5 minutes
Calories: 370
Total Fat: 9.3 grams
Saturated Fat: 4.4 grams
Protein: 33.5 grams
Carbohydrates: 34.4 grams
Sugar: 1.5 grams
Fiber: 3.3 grams
Cholesterol: 179 milligrams
Sodium: 486 milligrams
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Eggs and beef can make the perfect breakfast, any time of day. With a whopping 41 grams per serving of protein you can easily meet your muscle-building protein goals in no time. If the strata is too much for one sitting, then cut in half, and wrap and store the other half in the freezer to use at a later date.
Skill level: Beginner
Serves: 6
Start to Finish: 1 hour, 50 minutes
Prep: 15 minutes
Cook: 1 hour 35 minutes
Calories: 604
Total Fat: 35 grams
Saturated Fat: 14 grams
Protein: 41 grams
Carbohydrates: 30 grams
Fiber: 2.7 grams
Cholesterol: 285 milligrams
Sodium: 1,205 milligrams
SEE ALSO: 8 Power Fruits for Better Health
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The latest version of the dietary guidelines stressed the importance of choosing the right type of fat. Avocado contains monounsaturated fat, which takes the body longer to digest (then, let’s say, processed carbs), and helps keep you full and satisfied. They also contain over 20 vitamins, minerals, and phytonutrients, which is a great way to take in many of the nutrients your body needs in one shot.
Skill level: Beginner
Serves: 1
Start to Finish: 10 minutes
Prep: 5 minutes
Cook: 5 minutes
Calories: 398
Total Fat: 21 grams
Saturated Fat: 7 grams
Protein: 21 grams
Carbohydrates: 32 grams
Sugar: 3 grams
Fiber: 6 grams
Cholesterol: 209 milligrams
Sodium: 984 milligrams
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Sometimes you just need a delicious quiche—lightened, of course! Using low fat milk, low fat cheese, and piling on the vegetables and lean meat helps jack up the protein to 18 grams per serving while keeping the calories and saturated fat within reasonable limits.
Skill level: Beginner
Serves: 6
Start to Finish: 1 hour
Prep: 15 minutes
Cook: 45 minutes
Calories: 293
Total Fat: 16 grams
Saturated Fat: 5 grams
Protein: 18 grams
Carbohydrates: 18 grams
Sugar: 3 grams
Fiber: 1 gram
Cholesterol: 175 milligrams
Sodium: 871 milligrams
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Omelettes are easy to make and you can fill it with just about any healthy combo of ingredients. In this version, you have lean protein, green vegetables, and dairy to help create a well-balanced dish. Add sliced fruit on the side for a boost of fiber.
Skill level: Beginner
Serves: 1-2
Start to Finish: 10 minutes
Prep: 5 minutes
Cook: 5 minutes
Calories: 299
Total Fat: 20 grams
Saturated Fat: 9 grams
Carbohydrates: 2 grams
Fiber: 0 grams
Cholesterol: 418 milligrams
Sodium: 642 milligrams
SEE ALSO: 12 Ridiculously Good Protein Shakes
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When purchasing eggs, you can find large, extra-large, and even jumbo on store shelves. There is no reason to spend the extra money, large eggs work well in most any recipe (unless otherwise specified).
Skill level: Beginner
Serves: 1
Start to Finish: 23 minutes
Prep: 8 minutes
Cook: 15 minutes
Calories: 103
Total Fat: 7 grams
Saturated Fat: 3 grams
Protein: 8 grams
Carbohydrates: 3 grams
Sugar: 1 gram
Fiber: 1 gram
Cholesterol: 191 milligrams
Sodium: 377 milligrams
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Potatoes have a bad reputation, but for really unsubstantiated reasons. Yes, potatoes contain starch, but they also contain a ton of nutrients. One medium potato contains 110 calories, 2 grams of fiber, 3 grams of protein, and is a good source of potassium (which helps with water balance and muscle contractions). Potatoes are one of the top sources of potassium, providing more potassium per serving that a banana or orange.
Skill level: Beginner
Serves: 2
Start to Finish: 27 minutes
Prep: 10 minutes
Cook: 17 minutes
Calories: 383
Total Fat: 23 grams
Saturated Fat: 8 grams
Protein: 21 grams
Carbohydrates: 22 grams
Sugar: 4 grams
Fiber: 3 grams
Cholesterol: 393 milligrams
Sodium: 339 milligrams
SEE ALSO: 3 Tips for Your Post-Workout Snack
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Are you curious about the difference between brown and white shelled eggs? Nutritionally, there is no difference. The color of the eggs shell is determined by the earlobe color of the chicken (so strange, right?). White ear lobed chicken lay white eggs, while red ear lobed chicken lay brown eggs.
Skill level: Beginner
Serves: 2
Start to Finish: 20 minutes
Prep: 15 minutes
Cook: 5 minutes
For the vinaigrette
For the sandwiches
Optional garnishes
Meanwhile assemble the sandwich
Lay a piece of toast on each plate and mound 1/4 of the dressed greens onto the toast. Layer 2-3 slices of ripe tomato, followed by the smoked salmon and avocado slices. Mound the rest of the salad greens and top each plate with a frizzled egg. Garnish with sprouts if desired. This is a knife and fork “sandwich”.
Calories: 625
Total Fat: 47 grams
Saturated Fat: 7 grams
Protein: 25 grams
Carbohydrates: 29 grams
Sugar: 7 grams
Fiber: 8 grams
Cholesterol: 199 milligrams
Sodium: 896 milligrams
SEE ALSO: 9 Unique Muscle-Building Meals
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Greek yogurt can be used in order to lighten up traditional hollandaise sauce, plus it can help up the total protein. In this version, the butter is cut drastically and only two egg yolks are used keeping the total calories of the dish down to less than 250 per serving.
Skill level: Beginner
Serves: 4
Start to Finish: 39 minutes
Prep: 15 minutes
Cook: 24 minutes
Calories: 241
Total Fat: 13 grams
Saturated Fat: 6 grams
Protein: 15 grams
Carbohydrates: 16 grams
Sugar: 3 grams
Fiber: 3 grams
Cholesterol: 295 milligrams
Sodium: 301 milligrams
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Tostadas are a great meal to whip up any time of day. You can also play with the toppings—for more protein, add cheese and Greek yogurt. If you’re looking for more filling healthy fat, top with slices of avocado.
Skill level: Beginner
Serves: 4
Start to Finish: 35 minutes
Prep: 10 minutes
Cook: 25 minutes
For garnish
Calories: 172
Total Fat: 6 gram
Protein: 10 grams
Carbohydrates: 17 grams
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