8 Week Meal Plan To Strong Six Pack Abs.

WEEKS 1-2


Breakfast
  • 4 egg whites
  • 1 whole egg
  • 3 oz chicken breast
  • ½ cup green pepper
  • 1 medium apple
Snack
  • Coconut-Lime Chicken Bites with Baked Zucchini Fries.
Lunch
  • 4 oz turkey breast, boneless, skinless
  • ½ cup brown cooked rice
  • 1 cup broccoli, steamed
  • ½ large grapefruit
Snack
  • ⅔ cup cottage cheese
  • ¼ cup blueberries
  • 10 almonds, chopped
Dinner
  • Spicy Citrus Shrimp with Quinoa.
Bedtime
  • 20g whey protein isolate
  • ½ tbsp peanut butter, natural

Daily Totals: 1,480 calories, 169g protein, 119g carbs, 40g fat

WEEKS 3-4


Breakfast
  • 3 oz chicken breast, boneless, skinless
  • 3 egg whites
  • 1 whole egg
  • ½ cup green pepper
  • 6 almonds (as a side)
Snack
  • Purple Sweet Potato Parfait
Lunch
  • 4 oz turkey breast, boneless, skinless
  • ½ cup brown cooked rice
  • 1 cup broccoli, steamed
  • ½ large grapefruit
Snack
  • ⅔ cup cottage cheese
  • ¼ cup blueberries
  • 10 almonds, chopped
Dinner
  • Chicken Kabobs with Mediterranean Brown Rice   
Bedtime

  • 20g whey protein isolate
  • ½ tbsp peanut butter, natural
Daily Totals: 1,437 calories, 164g protein, 124g carbs, 34g fat


WEEKS 5-6


Breakfast
  • ½ cup oatmeal, uncooked
  • 20g chocolate whey protein
  • ½ tbsp coconut oil
Snack
  • ½ cup egg whites
  • 3 oz chicken breast, boneless, skinless
  • ½ cup green peppers, chopped
  • ½ large grapefruit
Lunch
  • 1 cup broccoli
  • ½ cup cooked brown rice
  • 4 oz turkey breast, boneless, skinless
Snack
  • Baked Sole with Grapefruit Avocado Salsa and ½ cup brown rice   
Dinner
  • Sweet Chili-Lime Barbecue Chicken with Cucumber Salad 
Bedtime
  • 6 egg whites
  • 1 cup baby spinach
Daily Totals: 1,311 calories, 152g protein, 122g carbs, 24g fat

WEEKS 7-8


Breakfast
  •  ½ cup oatmeal, uncooked
  • 20g vanilla whey protein
  • 1 tbsp flaxseed
  • Dash of cinnamon
Snack
  • ½ cup egg whites
  • 3 oz chicken breast, boneless, skinless
  • 2 oz avocado
  • ½ large grapefruit
Lunch
  • 1 cup broccoli
  • 4 oz cooked sweet potato
  • 4 oz turkey breast, boneless, skinless
Snack
  • Beef Lettuce Wraps
Dinner
  • Barbecue Tilapia with Mango Salsa and 1 cup asparagus   
Snack
  • 6 egg whites
  • 1 cup baby spinach