HOW TO GET SIX PACK ABS IN 12 WEEKS!

Six Pack Abs Meal Plan:

Here is a 7 Day Meal Plan for you to get started on your way to Super Six Pack Abs! You'll be surprised how much weight you'll lose just by cutting out all the junk food. You will need to eat 5-6 times a day. You need to eat every 2-3 hours. Example: If your 1st meal is at 8am, your next meal should be at 10am.

Stick to the exact portion sizes.

Do not skip any meals. *The Post Dinner snack is optional*

Drink plenty of water. Here is a Water Chart to help you figure out how much water you need to drink a day.

Stay away from mayo, salad dressing, butter, margarine, and sugar.

Eat less salt (sodium)

Stay away from sodas and candy

INTRODUCTION

NUTRITION

EXERCISE

CHARTS

RECUPERATION

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SUNDAY

Meal #1 - Breakfast:
3 to 5 Egg Whites
4 oz Turkey Sausage
12-16 ounces of Water

Meal #2 - Mid-Morning Snack:
4 oz Ground Turkey Patty
1 cup of Greens
8-12 ounces of Water

Meal #3 - Lunch:
4 to 6 oz Chicken Breast
1/2 Cup of Brown Rice or 1 slice of Whole Grain Bread 
1/2 Cup of Beans
1/2 Cup of Veggies
1/2 Cup of Greens
8-12 ounces of Water

Meal #4 - Mid-Afternoon Snack:
4 oz of Lean Beef, Chicken, or Fish
Fruit (Grapefruit, Orange, Apple, or a Cup of Berries)
8-12 ounces of Water

Meal #5 - Dinner:
4 to 6 oz of Chicken Breast
1/2 Cup of Brown Rice
1/2 Cup of Beans
1 Cup of Veggies
8-12 ounces of Water

Meal # 6 - Post Dinner Snack (Optional):
2 oz. Chicken Breast
1/2 cup of Berries)
8-12 ounces of Water

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MONDAY

Meal #1 - Breakfast:
½ Cup of Regular Oatmeal 1 TBSP of Honey (Optional)
½ Cup of Berries (Blackberries, Blueberries, Raspberries, or Strawberries)
8-12 ounces of Water

Meal #2 - Mid-Morning Snack:
3 to 6 oz. of Tuna
1 Cup of Greens
8-12 ounces of Water

Meal #3 - Lunch:
4 to 6 oz Fish
1/2 Cup of Brown Rice
1 Cup of Veggies
1 Cup of Greens
8-12 ounces of Water

Meal #4 - Mid-Afternoon Snack:
4 oz of Lean Beef, Chicken, or Fish (Tuna)
1 Cup of Strawberries
8-12 ounces of Water

Meal #5 - Dinner:
4 to 6 oz of Chicken Breast
1/2 Cup of Brown Rice
1/2 Cup of Beans
1 to 2 Cups of Veggies
8-12 ounces of Water

Meal # 6 - Post Dinner Snack (Optional):
2 to 3 oz. Chicken Breast
1/2 Grapefruit (or 1/2 cup of Berries)
8-12 ounces of Water

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TUESDAY

Meal #1 Breakfast:
4 oz Turkey Sausage
1/2 Grapefruit
8 to 12 oz of Water

Meal #2 Mid-Morning Snack
Protein shake 
Banana

Meal #3 Lunch
4-6 oz Salmon
1/2 Cup of Brown Rice
1 to 2 Cups of Vegetables
8-12 oz of Water

Meal #4 Mid-Afternoon Snack
4oz of Lean Beef
1 Cup of Berries (Stawberries, Blackberries, Blueberries, etc.)
8-12 ounces of Water

Meal #5 Dinner
4 to 6 oz Chicken Breast
1/2 Cup of Brown Rice or 1 slice of Whole Grain Bread 
1/2 Cup of Beans
1/2 Cup of Veggies
1/2 Cup of Greens
8-12 ounces of Water

Meal # 6 - Post Dinner Snack (Optional):
1 Grapefruit
8-12 oz of Water

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WEDNESDAY

Meal #1 - Breakfast
3-5 Egg Whites
One slice whole wheat toast 
8-12 oz of Water

Meal #2 - Mid-Morning Snack
2-3 oz Turkey breast
1 cup of greens
8-12 oz of Water

Meal #3 - Lunch
1 4-6 oz Chicken Breast 
1/2 Cup Brown Rice
1/2 Cup of Beans
1/2 Veggies
8-12 oz of Water

Meal #4 - Mid-Afternoon Snack
4-6 oz of Fresh Tuna
1 Cup of Greens
8-12 ounces of Water

Meal #5 - Dinner
4-6 oz of Chicken Breast
1/2 Cup of Brown Rice
1/2 Cup of Beans
1 to 2 Cup of Veggies
8-12 oz of Water

Meal # 6 - Post Dinner Snack (Optional):
1 Bannana
8-12 oz of Water

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THURSDAY

3-5 Egg Whites
2 slices of Turkey Bacon
8-12 oz of Water

Meal #2 - Mid-Morning Snack:
3 to 6 oz. of Tuna
1 Cup of Greens
Water

Meal #3 - Lunch
4-6 oz Skinless Chicken Breast
1 Medium Size Baked Potato 
1 Cup of Steamed Broccoli 
12-16 ounces of Water

Meal #4 - Mid-Afternoon Snack
1 Protein Bar 
Handful of Almonds 
12-16 ounces of Water

Meal #5 - Dinner
6 - 8 Ounces of Grilled Salmon with lemon juice 
1 Cup of Vegetables 
1 Large Plain Salad with two tablespoons of fat free dressing 
8 to 12 ounces of water

Meal # 6 - Post Dinner Snack (Optional):
2-3 oz Chicken Breast
1/2 Grapefruit

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FRIDAY

½ Cup of Regular Oatmeal 1 TBSP of Honey (Optional)
½ Cup of Berries (Blackberries, Blueberries, Raspberries, or Strawberries)
8-12 ounces of Water

Meal #2 - Mid-Morning Snack:
Tuna Fish on Whole Grain Bread
8-12 ounces of Water

Meal #3 - Lunch
4-6 oz of Chicken Breast
1/2 cup of beans
1/2 cup of rice
1 cup of Vegetables
8-12 oz of Water

Meal #4 - Mid-Afternoon Snack
1 apple
1 handful of Almonds

Meal #5 - Dinner
Broiled Chicken or Fish
Sweet Potato
1/2 Cup of Veggies
1 slice of Whole Grain Bread
8-12 ounces of Water

Meal # 6 - Post Dinner Snack (Optional):
1 Grapefruit

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SATURDAY:

Meal #1 - Breakfast:
3 to 5 Egg Whites
4 oz Turkey Sausage
12-16 ounces of Water

Meal #2 - Mid-Morning Snack:
4 oz Ground Turkey Patty
1 cup of Greens
8-12 ounces of Water

Meal #3 - Lunch:
4 to 6 oz Chicken Breast
1/2 Cup of Brown Rice or 1 slice of Whole Grain Bread 
1/2 Cup of Beans
1/2 Cup of Veggies
1/2 Cup of Greens
8-12 ounces of Water

Meal #4 - Mid-Afternoon Snack:
4 oz of Lean Beef, Chicken, or Fish
Fruit (Grapefruit, Orange, Apple, or a Cup of Berries)
8-12 ounces of Water

Meal #5 - Dinner:
4 to 6 oz of Chicken Breast
1/2 Cup of Brown Rice
1/2 Cup of Beans
1 Cup of Veggies
8-12 ounces of Water

Meal # 6 - Post Dinner Snack (Optional):
2 oz. Chicken Breast
1/2 cup of Berries)
8-12 ounces of Water

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