A fictional gladiator once said, “What we do in this life echoes
 in eternity.” We say, “What you do in the kitchen echoes in your midsection.” It’s a simple truth: Do all the crunches you want, but if you’re not eating right, you’re not going to increase definition in your abs. Luckily, simplicity works both ways, and if you adhere to this meal plan—and keep up with your workout regimen (see the Spartacus Workout)—you’ll soon be confident entering any arena with your shirt off.
 

BREAKFAST

1. Black Bean and Mint Quiche

Ingredients:

  • 4 eggs
  • 2/3 cup low-fat milk
  • 2 tbsp oregano
  • Salt and black pepper to taste
  • 2 tbsp olive oil
  • 1 tomato, diced
  • 4 tbsp black beans, drained and rinsed
  • 4 spears asparagus, chopped
  • 2 tbsp spearmint leaves

Instructions:

  1. Preheat oven to 375°.
  2. Mix eggs, milk, oregano, salt, and pepper in a bowl.
  3. Oil an oven-safe skillet and distribute half of tomatoes, beans, asparagus, and spearmint. Pour in egg mixture, then top with remaining vegetables and mint leaves. 4. Cook in oven until lightly browned on top, about 30 minutes, then serve.

Fit Facts: 685 calories, 48g fat, 37g protein, 27g carbs, 7g fiber.
 

2. High-Protein Yogurt Bowl

Ingredients:

  • 1 scoop chocolate whey protein powder
  • 1 cup low-fat, plain Greek yogurt
  • 1⁄2 cup almonds
  • 1⁄2 cup blueberries

Instructions:

  1. Stir protein powder into yogurt until totally combined.
  2. Mix in almonds and blueberries. Serve.

Fit Facts: 753 calories, 44g fat, 57g protein, 39g carbs, 10g fiber.
 

3. Egg and Vegetable Bowl

Ingredients:

  • 2 tsp canola oil
  • 1⁄2 eggplant, sliced
  • 4 tbsp black beans
  • 2 tbsp red onions,diced
  • 1 parsnip, grated
  • 2 spears asparagus,chopped
  • 1 tomato, diced
  • 3 eggs
  • Salt and pepper to taste

Instructions:

  1. Heat oil in a skillet over medium-high heat. Throw in all vegetables and sauté, stirring frequently, until eggplant is golden brown. Remove from skillet.
  2. Add eggs to skillet and scramble with a spatula until cooked.
  3. Add cooked veg- etables, toss with eggs, season with salt and pepper, and serve.

Fit Facts: 558 calories, 25g fat, 29g protein, 60g carbs, 19g fiber. Bonus: Eggplant contains high levels of chlorogenic acid, a potent antiviral, antimutagenic antioxidant that fights free radicals and can lower LDL cholesterol and prevent healthy cells from mutating into cancer cells.

NEXT: Gladiator Abs Lunch Recipes

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LUNCH

1. Lemon and Herb Chicken

Ingredients:

  • ½ chicken
  • Salt and black pepper to taste
  • 1 tsp oregano
  • 1 tbsp lemon juice
  • ½ parsnip, peeled and diced
  • ½ cup brown rice
  • ¼ cup black beans, drained and rinsed

Instructions:

  1. Preheat oven to 400°.
  2. Rinse the chicken and pat dry with a paper towel.
  3. Grease a baking tray and lightly brush chicken with olive oil. Season with salt, pepper, oregano, and lemon juice.
  4. Place chicken
on baking tray
and bake until it browns, about 15 minutes, then reduce heat to 350°. Cook for additional 20 minutes per pound of chicken.
  5. Insert a meat thermometer into a thigh. It’s ready when it’s in the 165–180° range. Remove from oven and allow to rest for five minutes.
  6. Bring an inch of water to a boil in a medium skillet over high heat, add parsnips, cover, and boil for 10 minutes. Mash with a fork.
  7. Cook rice according to package instructions and combine with parsnips and beans. Serve alongside chicken.

Fit Facts: 990 calories, 16g fat, 109g protein, 97g carb, 10g fiber.
 

2. Salmon Avocado Pita

Ingredients:

  • 6 oz salmon fillet
  • 2 tsp olive oil
  • Salt and black pepper to taste
  • 2 tsp oregano
  • ½ cup brown rice
  • 1 whole-wheat pita
  • ½ cup baby spinach
  • ¼ avocado, sliced
  • 1 tbsp onion, diced

Instructions:

  1. Heat a nonstick skillet on medium for 5 minutes. Drizzle both sides of salmon with olive oil and season with salt, pepper, and oregano. Cook 5–6 minutes a side.
  2. Cook rice accord- ing to package instructions.
  3. Warm pita for
15 seconds in microwave, then layer spinach, rice, salmon, avocado, and onion. Sprinkle with black pepper and serve.

Fit Facts: 972 calories, 31g fat, 61g protein, 112g carbs, 11g fiber.
 

3. Big Bison Wrap

Ingredients:

  • 8 oz bison steak
  • Salt and black pepper to taste
  • 1 tbsp canola oil
  • 1 clove garlic, minced
  • 2 spears asparagus
  • 1 small sweet potato
  • 1 whole-wheat tortilla
  • 1 small tomato, diced

Instructions:

  1. Rub steak with canola oil and season with salt and pepper. Place in broiler for 4–5 minutes per side, depending on desired doneness. Cut into strips.
  2. Pour oil in a skillet over medium-low heat. Add garlic, and cook for 30 seconds before adding asparagus. Sprinkle salt to taste, then cook, stirring often, for about three minutes.
  3. Prick potato a few times with a fork and microwave
for 4 minutes, turn over, then cook for another 4 minutes. Allow to rest for 5 minutes and then mash with a fork in a bowl.
  4. Warm tortilla in microwave for 
15 seconds, then spread potato over one side. Top with steak, asparagus, and tomato. Fold and serve.

Fit Facts: 740 calories, 35g fat, 65g protein, 44g carbs, 7g fiber.

NEXT: Gladiator Abs Dinner Recipes

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DINNER

1. Bison with Sweet Potato and Asparagus

Ingredients:

  • 1 tbsp olive oil
  • 1 tbsp red onion, diced
  • ¼ cup mushrooms, sliced
  • 1 clove garlic, finely chopped
  • 8 oz bison steak
  • Salt and black pepper to taste
  • 5 spears asparagus
  • 1 sweet potato

Instructions:

  1. Heat oil in a skillet over medium heat. Add onion, cook until soft, then add mushrooms and garlic. Sauté for 2 minutes, then set contents aside.
  2. Season bison with salt and pepper and sear one minute each side in skillet. Reduce heat to low, add onions, mush- rooms, garlic, and asparagus. Cover and cook for 10 minutes, turning steak every 2 minutes.
  3. Prick potato a few times with a fork and nuke for 10 minutes, flipping it at the 5-minute mark. Allow to rest for 5 minutes, then cut open and season with salt.
  4. Top steak with mushroom mixture. Top sweet potato with asparagus and serve on side.

Fit Facts: 607 calories, 33g fat, 60g protein, 15g carbs, 4g fiber. Bonus: Bison meat has 75% less fat than lean beef.
 

2. Liver Curry Stir-Fry

Ingredients:

  • 2 cup lentils
  • 4 tbsp solid coconut oil
  • ½ onion, chopped
  • ½ cup cauliflower, chopped
  • 2 tsp curry powder
  • ½ lb chicken liver

Instructions:

  1. Combine lentils with 2 cups water in a saucepan over medium-high heat. Bring to a boil, then reduce to low heat and simmer for 20 minutes.
  2. Heat a skillet (or wok) over high heat until smoke appears. Add one tbsp coconut oil and allow it to melt halfway. Add onion and cauliflower
and cook, stirring constantly, for 2 minutes. Add 1⁄2 tsp curry powder, stir for about 20 seconds, then remove mixture from skillet.
  3. Add remaining coconut oil to skillet, allow to melt halfway, then cook liver, stirring constantly, for 2 minutes. Add remaining curry powder, toss, then add onion and cauliflower mixture. Toss again and serve immediately over lentils.

Fit Facts: 970 calories, 67g fat, 65g protein, 31g carbs, 10g fiber.
 

3. Grilled Salmon over Brown Rice

Ingredients:

  • 1 tbsp canola oil
  • 8 oz salmon fillet
  • Salt and black pepper to taste
  • 2 tsp oregano
  • 4 spears asparagus
  • ½ cup brown rice
  • 1 tbsp lemon juice

Instructions:

  1. Heat oil in a skillet over medium heat for about 5 minutes.
  2. Season salmon with salt, pepper, and oregano and cook 5–6 minutes per side.
  3. Add asparagus to skillet, sprinkle with salt, and cook until bright green, about 3 minutes.
  4. Cook rice according to package instructions.
  5. Serve salmon over rice and top with asparagus. Drizzle with lemon juice and serve.

Fit Facts: 901 calories, 34g fat, 71g protein, 76g carbs, 5g fiber.

NEXT: Gladiator Abs Snack Recipes

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SNACKS

1. Fig and Nut Trail Mix

Ingredients:

  • 1 cup dried figs
  • ½ cup dried cranberries
  • ¼ cup walnuts
  • ¼ cup pistachios, shelled
  • 2 tbsp spearmint leaves

Instructions:

  1. Mix all ingredients thoroughly and serve.

Fit Facts: 828 calories, 35g fat, 14g protein, 134g carbs, 19g fiber.
 

2. Dark Chocolate Bark

Ingredients:

  • 12 oz dark chocolate
  • 1 scoop whey protein powder
  • ½ cup pistachios, shelled
  • ½ cup raw almonds
  • ½ cup dried cranberries

Instructions:

  1. Line baking tray with parchment paper.
  2. Break up chocolate and place in microwave-safe bowl. Nuke at 50% power (medium) and stir every 30 seconds until fully melted. Stir in whey protein powder.
  3. Stir half of nuts and cranberries into chocolate, then pour chocolate onto baking tray to desired thickness. Sprinkle remaining nuts and berries. 4. Refrigerate until firm and then break into pieces. Makes 6 servings.

Fit Facts: 468 calories, 27g fat, 12g protein, 47g carbs, 7g fiber. Bonus: Dark chocolate with a cocoa content of at least 65% can enhance skeletal muscle function, according to a 2012 study carried out at the UC San Diego School of Medicine.
 

3. Victory Platter

Ingredients:

  • 1 cup red grapes
  • ½ cup walnuts
  • ½ cup low-fat cheese
  • 2 tsp honey
  • 6 oz bison steak, grilled and sliced

Instructions:

  1. Arrange items on a plate, drizzle honey over cheese, and serve.

Fit Facts: 890 calories, 46g fat, 81g protein, 46g carbs, 6g fiber.