3-week AB Challenge Meal Plan

3-WEEK AB CHALLENGE

MEAL PLAN

The Rules:

FIRST HUGE HUGE HUGE RULE!!!! You guys ASKED for this AB challenge, so I'M GOING TO KEEP IT REAL AND BLUNT!!! To see definition in your abs your DIET MUST BE PERFECT!!!!! DID YOU HEAR ME?!?!?!   PEFECT!!! NO EXCUSES, IT IS WHAT IT IS!!! 3 WEEKS!!! NO ALCOHOL!!! NO LITTLE SLIP-UPS!!!  Many people say over and over again that they "want soooooo bad" a toned tummy, or to be leaner, or stronger, or whatever, BUT ARE NOT WILLING TO DO WHAT IT TAKES TO GET IT!!!" 

 IF YOU TELL ME YOU ARE DOING THIS CHALLENGE... YOU BETTER DO IT!

1. YOU MUST DRINK 3-4 L of water EVERY DAY!!!   

2. YOU WILL EAT EVERY 2 to 3 HOURS

3. YOU WILL WORKOUT 1 HOUR A DAY 6 DAYS A WEEK

4. YOU WILL WEIGH, MEASURE, AND TAKE A "before" PICTURE OF YOURSELF BEFORE MONDAY! (where you can see you tummy from the front and side!)

5. YOU WILL NOT WEIGH YOURSELF AGAIN FOR 1 WEEK…. NO MATTER HOW CURIOUS YOU GET!!!!!!
6. PREPARE ALL YOUR MEALS FOR THE ENTIRE WEEK AHEAD OF TIME (THIS WEEKEND!!!)
7. WATCH YOUR PORTION SIZES!     JUST BECAUSE IT'S HEALTHY, DOESN'T MEAN YOU CAN EAT ALL YOU WANT.  

Here is what your serving sizes should look like!

Serving sizes

Meat (protein) serving= the size of the palm of your hand, aprox 4 oz

Veggies: 1 serving= 1 cup (what can fit in one of your hands, a handful)

Fruit: 1 serving = 1 cup (what fits in one hand, or 1 small hole piece of fruit, i.e. an apple or banana)

Complex carbs (starch)  (fruits and veggies all contain carbohydrates and we will get most of the carbs we need from them in the 1^st couple weeks, complex “starchy” carbs are things such as brown rice, pasta, bread, potatoes etc.  Please note, I DO NOT believe in a no carb diet, but what many people don’t realize is that if you eat enough fruits and veggies, you get most of the carbs your body needs from them. J  YOU WILL BE GETTING PLENTY OF CARBS!

1 serving = 1 cup   *****  for oatmeal, ½ cup of uncooked oatmeal, makes 1 cup cooked.

Your BASIC “BROKEN DOWN basic MEAL PLAN” SHOULD LOOK SOMETHING LIKE THIS. I've given you a few example of recipes that "FIT" within the guidelines of what foods you should be eating at that particular meal!  You get to choose, you can either keep it VERY simple and cook a bunch of simple proteins and veggies and eat that, or you can look for RECIPES on my Instagram, FB, or other healthy meal sites that FIT WITHIN THE BOUNDARIES OF WHAT YOU SHOULD BE EATING FOR THAT MEAL, and make that.  I will try and give you recipes throughout the week that will work!

Meal #1

Oatmeal with fruit

Or an egg white omelet with veggies this week,

Or try the Pure protein pancakes below

Meal #2

Fruit or veggie

Potein

Meal #3

Protein

Veggie

Healthy fat

Southwest Turkey Sliders over Spicy Avocado

Meal #4

protein

veggie

Meal #5

 Protein

veggie

healthy fat

Meal #6 (If you’re hungry)

Protein

veggie

Pure protein pancakes

Ingredients 

4 or 5 egg whites

1/4 tsp cinnamon 

1/8 tsp nutmeg  

2 TBS stevia o other healthy sweetner

Directions 

Add everything to a bowl and whisk togther

Pour into a heated skillet and cook like a pancake.  I made 2 HUGE pancakes, but you could bake smaller ones if you like.

Top with sliced fruit or pumpkin

The entire recipe is 1 serving.

Southwest Turkey Sliders over Spicy Avocado Slaw

Serves: 4

Ingredients

For the burgers

1lb ground turkey

¼ red onion, minced

¼ red onion, thinly sliced

½ poblano pepper, diced

½ red bell pepper, diced

1 teaspoon ground cumin

½ teaspoon ground red pepper

salt and pepper, to taste

1/3 cup oatmeal

For the slaw

1 small head of cabbage or bag of cabbage, chopped (I used purple cabbage and it was yummy, and it looked cool!)

2 avocados

1 tablespoon olive oil

1 teaspoon lime juice

½ teaspoon lemon juice

1 teaspoon ground cumin

½ teaspoon crushed red pepper

salt and pepper, to taste

Instructions

First make your burgers

Add all your ingredients for your burgers in a large bowl.

Shape 4 small burger patties.

Heat up a large skillet under medium heat with a bit of fat in it (I used bacon fat) and add your sliders. Flip after about 3-5 minutes or when you see the sides of your sliders begin to turn a white color (meaning they are cooking through).

Now make your slaw

Pull out your food processor, add all your ingredients for the slaw other than the cabbage and pulse until smooth.

Pour your avocado “mayo” on the cabbage and mix. Top off with a bit of salt and pepper.

Place your cabbage on a plate and top off with your sliders!

Consume!

Once your onions become translucent, add your breakfast sausage to the pan.

Cook down, breaking up the breakfast sausage as it cooks.

Once the breakfast sausage is almost all the way cooked through, turn your heat to low and add your inside of your acorn squash. Do this by using a spoon to scoop out the insides, leaving just the skin of the acorn squash. Be careful not the tear the skin!

Mix the acorn squash and the breakfast sausage together then add it back to your acorn squash skin

Once both of your acorn squash halves are full, press into the middle with a spoon to make a little resting spot for your egg.

Crack an egg on top.

Place back in the oven to cook for 10-15 minutes or until egg-cooked preference.

Serve!