Eat for the gains you're training for

Stir the oats, protein powder, Greek yogurt, milk and chia seeds together in a jar until smooth. Cover and refrigerate overnight.

In the morning, top with the berries and eat cold, or microwave for 1–2 minutes if you prefer it warm.

• ½ cup rolled oats
• 1 scoop whey or casein protein (vanilla or chocolate)
• ¾ cup nonfat Greek yogurt
• ½ cup milk
• 1 tsp chia seeds
• ½ cup berries

Cut the chicken into bite-size pieces and toss with olive oil, garlic powder, smoked paprika, salt and pepper. Roast on a sheet pan at 425°F for 18–22 minutes until cooked through (165°F inside).

While it roasts, cook the rice and steam the broccoli. Divide everything into 4 containers. Keep in the fridge for up to 4 days.

• 2 lb boneless, skinless chicken breast
• 1 tbsp olive oil
• Seasoning
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • Salt and pepper
• 1½ cups dry rice (white or brown)
• 4 cups broccoli florets

Sauté the spinach and peppers in a non-stick pan for 2 minutes. Whisk the eggs and egg whites, pour them in and stir gently over medium-low heat until just set.

Finish with the feta and serve with the toast.

• 3 large eggs
• 1 cup liquid egg whites
• 1 handful spinach
• ¼ bell pepper, diced
• 2 tbsp crumbled feta
• 1 slice whole-grain toast

Brown the beef with the onion in a large pot, breaking it up as it cooks. Add the garlic and spices and cook for 1 minute.

Stir in the tomatoes, beans and broth. Simmer for 25–30 minutes, stirring now and then. Top each bowl with a spoonful of Greek yogurt instead of sour cream for extra protein.

• 2 lb 93% lean ground beef (or ground turkey)
• 1 onion, diced, and 3 garlic cloves, minced
• Spices
  • 2 tbsp chili powder
  • 1 tsp cumin
  • Salt to taste
• 2 cans (15 oz) kidney or black beans, drained
• 1 can (28 oz) crushed tomatoes
• 1 cup beef broth
• Nonfat Greek yogurt to top

Mix the tuna, Greek yogurt, mustard, celery, lemon juice and pepper in a bowl.

Divide between the tortillas, add the lettuce, roll up tightly and slice in half.

• 2 cans (5 oz) tuna in water, drained
• ⅓ cup nonfat Greek yogurt
• 1 tsp Dijon mustard
• 1 celery stalk, finely diced
• Squeeze of lemon and black pepper
• 2 high-protein tortillas
• Lettuce leaves

Press the tofu for 10 minutes, cube it and toss with the cornstarch. Fry in the oil over medium-high heat until golden on all sides, then set aside.

Stir-fry the vegetables and edamame for 4–5 minutes. Return the tofu, add the sauce and toss until glossy. Serve over rice or noodles.

• 1 block (14 oz) extra-firm tofu
• 1 tbsp cornstarch
• 1 tbsp neutral oil
• 1 cup shelled edamame
• 2 cups mixed stir-fry vegetables
• Sauce
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp grated ginger
  • 1 tsp honey or maple syrup

Blend everything for 30–60 seconds until smooth. It's a quick way to hit your post-workout protein or close the gap at the end of the day.

• 1 scoop chocolate whey protein
• 1 cup milk (or soy milk)
• 1 tbsp peanut butter
• ½ frozen banana
• Handful of ice