Get Gladiator Abs

What's the secret to a flat stomach? Dominate your diet and you'll reap the rewards—so give this healthy meal plan a try.

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

Pages

Topics: 

comments powered by Disqus