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THE any-goal MEAL PLAN

THERE IS NO SUCH THING as a one-size-fits-all diet, and what you should be eating depends largely on your goals. In order to succeed, you have to be specific about your macronutrient ratios so you can best fuel your body for the task at hand.

This plan addresses three goals common to Oxygen readers — getting lean, building muscle and boosting performance — and provides a mix-and-match matrix of macro-specific recipes you can leverage to craft the perfect program for you. In combination with the Add-Ins (see sidebar), these recipes have been plugged into three one-week meal plans that support each of these goals. Use these templates as a launch pad for designing your own goal-specific diet.

But remember: Meal plans like this are just a starting point, and you can and should tweak the ratios and meal choices based on your lifestyle,

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Renowned yoga instructor, personal trainer, track athlete and life coach Koya Webb has designed the perfect six-week program to get you through the holidays with ease and sanity. Her unique workouts blend yoga, strength training, running drills and h