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
- YOU WILL WEIGH, MEASURE, AND TAKE A "before" PICTURE OF YOURSELF BEFORE MONDAY! (where you can see you tummy from the front and side!)
- YOU WILL NOT WEIGH YOURSELF AGAIN FOR 1 WEEK…. NO MATTER HOW CURIOUS YOU GET!!!!!!
- PREPARE ALL YOUR MEALS FOR THE ENTIRE WEEK AHEAD OF TIME (THIS WEEKEND!!!)
-
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 1st
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!
