SIXpack abs coaching

Phase 1 (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   Get the recipe here!

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 – Get the recipe here!

Bedtime

• 20g whey protein isolate
• ½ tbsp peanut butter, natural

Daily Totals:

• Calories: 1,480
• Protein: 169g 
• Carbs: 119g
• Fat: 40g

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Phase 2 (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   Get the recipe here!

Bedtime

• 20g whey protein isolate
• ½ tbsp peanut butter, natural

Daily Totals:

• Calories: 1,437 
• Protein: 164g
• Carbs: 124g,
• Fat: 34g

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Phase 3 (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 – Get the recipe here!

Dinner

• Sweet Chili-Lime Barbecue Chicken with Cucumber Salad – Get the recipe here!

Bedtime

• 6 egg whites
• 1 cup baby spinach

Daily Totals: 1,311 calories, 152g protein, 122g carbs, 24g fat

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Phase 4 (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 – Get the recipe here!

Snack

• 6 egg whites
• 1 cup baby spinach

Topics:

• ABS
• DIET
• DIETING
• HEALTHY FOOD
• HEALTHY FOODS
• M&F HERS
• MEAL PLANS
• WEIGHT LOSS