Here are three perfect weeks of Abs Diet Eating for Women (They call it a "Diet", but the whole premise of the book is that it isn't a diet, it is a lifestyle!). Obviously, you can pick and choose what you'd like to eat, but there are some great ideas here! Happy Eating!
If you're like a lot of people, you spend more time in the bathroom, in the car, or on the couch than you do in the kitchen. You simply don't have time to cook. So what you're going to see here in the weekly menu option #1, and in weekly menu option #2, and especially in weekly menu option #3, takes all that into account—that you don't have the time to prepare lots of meals. If you can operate a blender and a frying pan, you can handle these dishes. Most of these recipes are ones you can make quickly—some in less than 5 minutes. We also know that you're not going to make every meal, so we've included sample combinations of foods that make properly balanced meals, utilizing the Powerfoods. For the dinners, serving sizes are larger than one, so you can also use the leftovers for lunch. And if you've got a family to cook for, it's easy to double or even triple the recipes.
A Perfect Week of Abs Diet Eating Option # 1
Monday 1,443 calories
Breakfast: Change Your Tuna
Snack #1: 8 ounces Belly-Busting Berry smoothie, 1 apple
Lunch: Crunch Time, 1 stick string cheese
Snack #2: Cucumber Tubes
Dinner: Gone Fishing
Snack #3: Low-fat ice cream sandwich
Tuesday 1,568 calories
Breakfast: Mint Condition
Snack #1: 8 ounces Show Me the Honey smoothie
Lunch: Roll of a Lifetime, 1 cup berries
Snack #2: 1 stick string cheese, 5 to 7 whole-wheat crackers, such as Triscuits
Dinner: Terra Ricotta
Snack #3: Yogi Pops
Wednesday 1,407 calories
Breakfast: Mo' Feta, Mo' Betta
Snack #1: 8 ounces Extreme Chocolate smoothie
Lunch: Popeye and Olive Oil
Snack #2: 1⁄2 PB Power Apples
Dinner: Colonel Mustard
Snack #3: Low-fat ice cream sandwich
Thursday 1,510 calories
Breakfast: Waffles Rancheros, 1 pear
Snack #1: 8 ounces Pumpkin You Up! Smoothie
Lunch: Reuben Reduced
Snack #2: 1 stick string cheese, 5 to 7 whole-wheat crackers, such as Triscuits Dinner: The Orange and Gold
Snack #3: Yogi Pops
Friday 1,490 calories
Breakfast: Breakfast: with Barbie
Snack #1: 8 ounces Coco Poof smoothie
Lunch: The Melon Banquet
Snack #2: Cucumber Tubes
Dinner: Chicken Little Italy
Snack #3: 1 carton low-fat yogurt with fruit
Saturday 1,424 calories
Breakfast: Corn to Be Wild, 1 orange
Snack #1: 8 ounces Belly-Busting Berry smoothie
Lunch: The Two Chicks
Dinner: Shrimp to Nuts
Snack #3: Yogi Pops
Sunday 1,294 calories plus cheat meal
Breakfast: The 'Bama Bowl, 1⁄2 cup orange juice
Snack #1: 4 ounces Lemon Drips and Drops smoothie
Lunch: Pimp My Shrimp
Snack: 4 to 8 ounces Lemon Drips and Drops smoothie, 1 cup melon
Dinner: Cheat meal
A Perfect Week of Abs Diet Eating: Option # 2
Monday: 1,457 calories
Breakfast: One glass (8 ounces) Abs Diet Ultimate Power Smoothie; make extra for later
Snack #1: 1 teaspoon peanut butter, raw vegetables (as much as you want)
Lunch: Turkey or roast beef sandwich on whole-grain bread, 1 cup 1 percent or fat-free milk, 1 apple
Snack #2: 1 ounce almonds, 11⁄2 cups berries
Dinner: Italian Chowin'
Snack #3: 4 ounces Abs Diet Ultimate Power Smoothie
Tuesday: 1,472 calories
Snack #1: 1 teaspoon peanut butter, 1 bowl oatmeal or high-fiber cereal
Snack #2: 3 slices deli turkey, 1 large orangeDinner: Brazilian Chicken
Snack #3: 1 ounce almonds, 4 ounces cantaloupe
Wednesday: 1,578 calories
Snack #1: 1 ounce raisins
Lunch: Guac and Roll
Snack #2: 1 stick string cheese, raw vegetables (as much as you want)
Dinner: Chile-Peppered Steak
Thursday: 1,564 calories
Breakfast: 1 slice whole-grain bread with 1 teaspoon peanut butter, 1⁄2 cup All-Bran cereal with 1 cup 1 percent or fat-free milk, 1 cup berries
Snack #1: 8 ounces low-fat yogurt, 1 can low-sodium V8 juice
Lunch: Guilt-Free BLT
Snack #2: 3 slices lean deli roast beef, 1 large orange
Dinner: Easy Cheesy
Snack #3: 1 teaspoon peanut butter, 1⁄2 cup low-fat ice cream
Friday: 1,584 calories
Snack #1: 1 ounce almonds, 4 ounces cantaloupe
Lunch: Hot Tuna
Snack #2: 3 slices lean deli roast beef, 1 large orange
Dinner: Chili Con Turkey
Snack #3: 4 ounces Banana Split Smoothie
Saturday: 1,071 calories plus cheat meal
Snack #1: 1 cup high-fiber cereal, 1 cup low-fat yogurt
Lunch: Leftover Chili Con Turkey
Snack #2: 1 teaspoon peanut butter, 1 or 2 slices whole-grain bread
Dinner: Cheat meal! Have whatever you've been craving this week: wine and cheese, burgers, fillet of whatever--anything you can dream of.
Snack #3: 4 ounces Halle Berries Smoothie
Sunday: 1,579 calories
Breakfast: The I-Haven't-Had-My-Coffee-Yet Sandwich
Snack #1: 1 teaspoon peanut butter, 1 can low-sodium V8 juice
Brunch (relax--it's Sunday): 2 scrambled eggs, 2 slices whole-grain toast, 1 banana, 1 cup 1 percent or fat-free milk
Snack #2: 2 slices lean deli roast beef, 1 slice fat-free cheese
Dinner: BBQ King
Snack #3: 1 ounce almonds, 1⁄2 cup low-fat ice cream
A Perfect Week of Abs Diet Eating: Option # 3
Monday: 1,592 calories
Breakfast: 3-egg-white omelet with chopped vegetables, 1 whole-wheat English muffin with 2 teaspoons soft margarine
Snack #1: Raw mixed vegetables, 1⁄4 cup hummus
Lunch: 3 ounces sliced turkey breast in a whole-wheat tortilla with mixed greens, tomato, and 2 or 3 slices of avocado; 1 cup mixed green salad with 2 teaspoons olive oil and vinegar
Snack #2: 1 cup berries mixed with 2 tablespoons fat-free plain yogurt
Dinner: Asian chicken salad: 2 cups mixed greens, red onions, and tomato wedges; 3 ounces cooked chicken breast, sliced; 1⁄2 cup mandarin orange sections; and 1 ounce cashews tossed with 1 tablespoon olive oil and vinegar; 4 whole-grain crackers
Snack #3: 1 piece fruit, 1 cup fat-free plain or artificially sweetened yogurt
Tuesday: 1,597 calories
Breakfast: 1 cup whole-grain cereal with 2 tablespoons raisins and 1 cup fat-free or 1 percent milk, 1 banana
Snack #1: 1 container fat-free plain yogurt mixed with 2 tablespoons dried fruit and 2 teaspoons honey
Lunch: 1 cup broth-based or tomato soup; 2 ounces sliced lean roast beef with lettuce, tomato, and mustard on 2 slices of whole-wheat bread
Snack #2: 1 stick string cheese, 2 whole-wheat crackers
Dinner: 1 cup cooked white or brown rice, 3 ounces grilled shrimp in gumbo sauce, mixed green salad with 2 teaspoons olive oil and vinegar
Snack #3: 1 large whole-wheat pretzel
Wednesday: 1,427 calories
Breakfast: 1 cup oatmeal with 2 tablespoons mixed dried fruit and nuts and 1 teaspoon cinnamon, 1⁄4 cup fat-free plain yogurt, 1 cup orange or grapefruit juice
Snack #1: 1⁄4 cup microwave air-popped popcorn (100 calories' worth; see package)
Lunch: Tuna salad: 3 ounces grilled or canned tuna, 5 small red potatoes, 1⁄2 cup string beans, and 5 to 8 olives on a bed of salad greens tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar
Snack #2: 1 large rectangular graham cracker with 1 teaspoon nut butter, 1 piece fruit
Dinner: 1 vegetarian burger with lettuce, tomato, and red onion on a soft wheat roll; side salad of mixed greens and vegetables and 2 teaspoons olive oil and vinegar dressing
Snack #3: 1⁄2 cup fat-free ice cream or frozen yogurt
Thursday: 1,564 calories
Breakfast: 3⁄4 cup muesli with 1 cup fat-free milk, 1 orange or 1⁄2 grapefruit
Snack #1: 1 ounce low-fat cheese, 2 whole-wheat crackers
Lunch: Tossed salad: mixed salad greens, cucumber, red bell pepper, red onion, diced carrots, tomato, 1⁄2 cup chickpeas, 1⁄2 cup string beans, and 1 ounce grated hard cheese tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar; 1 small whole-wheat roll
Snack #2: 1 cup fortified soy milk, 2 Whole Grain Fig Newton cookies
Dinner: Spaghetti marinara: 1 cup cooked whole-grain pasta topped with 1⁄2 cup marinara sauce and 1 tablespoon grated Romano cheese, side salad with olive oil and vinegar or light dressing
Snack #3: 2 kiwifruits
Friday: 1,115 calories plus cheat meal
Breakfast: 1 cup hot oatmeal with 1⁄4 cup fat-free plain yogurt and 2 tablespoons raisins
Snack #1: 1 energy bar like a PowerBar Pria or a Luna bar
Lunch: 2 ounces whole-wheat pita, 2 ounces chicken or turkey breast, 1 tablespoon cranberry sauce with chopped mixed greens
Snack #2: 1 container fat-free fruit-flavored yogurt with banana
Dinner: Cheat meal
Snack #3: 1 low-fat or fat-free brownie, 1 cup fat-free milk
Saturday: 1,557 calories
Breakfast: 2 eggs and 1 egg white, scrambled; 2 slices whole-wheat toast with 2 teaspoons soft margarine and 1 tablespoon jam; 1⁄2 cup mixed fruit and 1⁄2 cup fat-free yogurt
Snack #1: 1⁄2 whole-wheat pita with 1 tablespoon hummus
Lunch: 1 cup chicken noodle soup, 4 whole-wheat crackers, mixed green salad with 1 tablespoon grated hard cheese and 5 sliced olives tossed with 2 teaspoons olive oil and vinegar
Snack #2: 11⁄2 cups watermelon chunks
Dinner: 4 ounces broiled lean steak, 1⁄2 cup mashed potatoes (made with soft margarine), 1 cup steamed broccoli with 2 teaspoons Parmesan cheese
Snack #3: 1 piece fresh fruit with 1⁄2 cup sorbet
Sunday: 1,448 calories
Breakfast: 2 whole-wheat frozen toaster waffles topped with 1 tablespoon nut butter and 1⁄2 medium banana, sliced; 1 cup fat-free milk
Snack #1: 8 ounces low-fat yogurt
Lunch: 1 medium baked potato topped with sautéed mixed vegetables (e.g., mushrooms, onions, broccoli) in 1 tablespoon olive oil with 1 ounce grated hard cheese
Snack #2: 10 almonds or cashews
Dinner: Turkey or chicken burger: 4 ounces grilled or broiled chicken or turkey (white meat only) with onions, tomatoes, and lettuce on whole-wheat roll; mixed greens tossed with 2 teaspoons olive oil and vinegar
Snack #3: 1 4-ounce fat-free pudding
5 comments:
What a great blog!! Heather you just saved me. You have given me such a variety of options to choose from. I really like the variety in Option 3, but I plan to substitue a few meals with Option 1 & 2 meals.
This is going to really help me with my meal planning. I was getting bored eating the same things all of the time.
Thank you so much!!
I really enjoyed this too, thank you! My problem is ingredients. So many meals have all these ingredients that I do not have and do not usually keep in stock, that is why I end up eating fatty foods because they have 3-4 basic ingredients,ahhh!!
Some of these sound sooo good and easy to make. The meal names are cute too.
Mint Condition? Total fake out on that one Doyle...I was expecting something yummier...possibly with chocolate and caffeine. not just melon and a sprig of mint:)
Nice article & Book for all as The meal names are cute. and easy to make.
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