Guys get ripped for being kitchen novices, but these pillars of nutrition can elevate you to pro status.

If you're going to bulk up, lose fat, or stay healthy, you'll also need a goal-specific meal plan to get results. We've created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day.

Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we've also included sample recipes, plus plenty of options to swap in for added variety. This is your one-stop shop for what and how to eat in the new year.

The composition of your meals will be determined by your goals and the timing of your weight training. The meals in our New Year's plan are divided into two categories: those with starchy carbs and those without.

Grocery List

You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:

Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps

Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt

Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous vegetables, beans

Oils: Use sparingly; think teaspoons, not tablespoons

For meals not containing starchy carbohydrates, your options are:

Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt

Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)

Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses

Note: Where "Post-Workout Nutrition" is used, it can refer to a shake containingfast-digesting carbohydrates or a meal that contains them.

The Beginner Meal Plan

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.