THE SIX-PACK ABS DIET PLAN: AN 8-WEEK PLAN
OVERVIEW OF THE DIET PLAN
Small dietary adjustments may have a large impact. Every two weeks, you’ll add a range of new foods into your diet to keep your metabolism (and taste buds) humming. Two new recipes are included in each step. These nutritious, quick meals can help you avoid temptations and stay on track with your diet.
Protein from the Rocks
Protein will be consistent throughout the eight-week program to guarantee you don’t lose muscle.
Calorie Reduction that is Slow and Consistent
Each phase will include a minor reduction in calories. However, lowering your calorie consumption does not have to be uncomfortable. You’ll keep a modest diet of healthy fats throughout all stages to guarantee you’re receiving adequate fuel for productive exercises.
Severe Hydration
Throughout the day, aim to drink around 16 cups (1 gallon) of water. Consuming excessive quantities of water in a short period of time might cause you to feel physically full and interfere with your eating plan; spread out your water consumption and record it in a food diary to remain on top of your intake.
The first phase (Weeks 1-2)
Breakfast
- • four egg whites
- • 1 whole egg
- • 3 ounces chicken breast
- • 1⁄2 cup fresh green pepper
- • 1 apple, medium
Snack
• Baked Zucchini Fries with Coconut-Lime Chicken Bites
Lunch
- • 4 ounces boneless, skinless turkey breast
- • 1/2 cup cooked brown rice
- • 1 cup steamed broccoli
- • 1/2 grapefruits, big
Snack
- • 2/3 cup cottage cheese
- • 1⁄4 cup blueberries
- • 10 chopped almonds
Dinner
- • Quinoa with Spicy Citrus Shrimp
- Bedtime
- • Whey protein isolate (20g)
- • 1/2 tbsp natural peanut butter
Totals for the day:
- • 1,480 calories
- • 169g protein
- • Carbohydrates: 119g
- • 40g fat
Phase two (Weeks 3-4)
Breakfast
- • 3 ounces boneless, skinless chicken breast
- • three egg whites
- • 1 whole egg
- • 1⁄2 cup fresh green pepper
- • 6 apricots (as a side)
Snack
• Purple Sweet Potato Pudding
Lunch
- • 4 ounces boneless, skinless turkey breast
- • 1/2 cup cooked brown rice
- • 1 cup steamed broccoli
- • 1/2 grapefruits, big
Snack
- • 2/3 cup cottage cheese
- • 1⁄4 cup blueberries
- • 10 chopped almonds
Dinner
- • Mediterranean Brown Rice with Chicken Kabobs
- Bedtime
- • Whey protein isolate (20g)
- • 1/2 tbsp natural peanut butter
Totals for the day:
- • 1,437 calories
- • 164g protein
- • Carbohydrates: 124g
- • 34g of fat
3rd Phase (Weeks 5-6)
Breakfast
- • 1⁄2 cup uncooked oatmeal
- • 20g whey protein chocolate
- • 1/2 tablespoons coconut oil
Snack
- • 1/2 c. egg whites
- • 3 ounces boneless, skinless chicken breast
- • 1/2 cup chopped green peppers
- • 1/2 grapefruits, big
Lunch
- • 1 pound broccoli
- • 1/2 cup brown rice, cooked
- • 4 ounces boneless, skinless turkey breast
Snack
• 1/2 cup brown rice and baked sole with grapefruit avocado salsa
Dinner
- • Cucumber Salad with Sweet Chili-Lime Barbecued Chicken
- Bedtime
- • Six egg whites
- • 1 cup fresh baby spinach
Daily Totals:
1,311 calories, 152g protein, 122g carbohydrates, 24g fat
4th phase (Weeks 7-8)
Breakfast
- • 1⁄2 cup uncooked oatmeal
- • Vanilla whey protein (20g)
- • 1 tablespoon flaxseed
- • A pinch of cinnamon
Snack
- • 1/2 c. egg whites
- • 3 ounces boneless, skinless chicken breast
- • 2 ounces avocado
- • 1/2 grapefruits, big
Lunch
- • 1 pound broccoli
- • 4 ounces sweet potato boiled
- • 4 ounces boneless, skinless turkey breast
Snack
• Lettuce Wraps with Beef
Dinner
• 1 cup asparagus and 1 cup barbecued tilapia
Snack
- • Six egg whites
- • 1 cup fresh baby spinach
