How to Eat to Get a 6 Pack
Day 1: Eat 1 cup of oatmeal and 1 cup fresh fruit for breakfast, a turkey breast sandwich and a cup of veggie sticks for lunch, and a chicken stir-fry for dinner., Day 2: Make homemade muesli for breakfast, a spinach salad with a hard-boiled egg for...
Step-by-Step Guide
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Step 1: Day 1: Eat 1 cup of oatmeal and 1 cup fresh fruit for breakfast
This menu will provide fiber, antioxidants, protein, vitamins, minerals, and healthy fats with minimal calories.
Make your own oatmeal to avoid the added sugar and salt from pre-flavored packs, sweetening with honey or brown sugar and topping with fresh fruit, a tablespoon of nuts or seeds, and/or ground cinnamon or nutmeg.
Use whole grain bread and vegetables (preferably with no mayonnaise) for the sandwich and consider vegetables like celery, red peppers, carrot sticks, or cucumbers.
If you prefer to have a dip for the vegetables, opt for lentil hummus or homemade white bean dip instead of salad dressing or sour cream dip.
For dinner, add as many fresh vegetable variations to the stir-fry as you like, but do not increase the recommended amount of oil.
Season with spices like fresh herbs and chillies to add flavor and eliminate the salt.
Substitute whole grain noodles or brown rice for traditional processed starches. , This menu will provide plenty of protein, carbohydrates, healthy fat, fiber, and vitamins and minerals to help give you enough energy to keep performing well during your workouts.
Add a glass of low-fat milk to lunch or dinner to help your muscles heal from your ab routine.
Use fresh instead of dried fruit in your muesli (they’re filled with more air and water to give you the illusion of being fuller faster), low fat milk or yogurt (healthy fats are essential – you don’t need to cut them out completely), and do not exceed a quarter cup of nuts or seeds in the recipe.
Add additional fresh vegetables to the spinach salad if desired and use a vinegar and oil or fruit juice based dressing.
If you want a richer dressing, add some Dijon mustard or turmeric powder to it.
Glaze the salmon fillet with fruit juice or olive oil and sprinkle with herbs before serving with brown rice and roasted or grilled vegetables such as zucchini, tomatoes, or eggplant. , Use no more than one tablespoon of olive oil or vegetable oil for each recipe and buy low-fat cheese to avoid unnecessary saturated fat.
This combination of meals will provide tons of nutrients with very few calories, and supplies the appropriate amount of fat for the lean diet you need.
Try a variety of vegetables in the omelet such as asparagus, tomato, and mushrooms, and serve with a side of fresh berries, half a grapefruit or a quarter of a pomelo.
For the lentil soup, add extra vegetables, such as mashed carrots or tomatoes, and top with 2 tablespoons (29.6Â ml) of fat-free sour cream instead of cheese. , This menu is packed with protein, a few carbohydrates to supply energy, a healthy amount of essential fatty acids, antioxidants, vitamins, and minerals.
If you would like to add cereal to your parfait, select a brand with no added sugar and made with whole grains.
If you want to boost your protein intake, substitute plain yogurt for unsweetened, fat-free Greek yogurt.
Avoid using mayonnaise in your tuna salad by swapping in homemade vinaigrette and adding red onion, low-sodium pickle juice and a handful of fresh dill.
When making skewers, limit your meat to 3 oz. for women, and 4 oz. for men per serving.
Fill up on vegetables, such as bell peppers, onions, mushrooms, tomatoes, and zucchini. , This menu supplies carbohydrates in the morning and afternoon followed by healthy fats, protein, fiber, and a variety of antioxidants and other nutrients.
Your body will need these extra carbohydrates to get you through the last day of both cardio and muscle training before you rest your abs for a day or two.
Sip on low-fat milk with lunch for extra protein, whey, and nutrients your muscles need to repair damage and build new muscle.
Top the baked potato with powdered ginger and cinnamon, low-fat sour cream and pepper, or caramelized onions and garlic in a balsamic vinegar reduction. , After a long week of hard work, it can be tempting to binge on restaurant foods, snacks, and sweets. -
Step 2: a turkey breast sandwich and a cup of veggie sticks for lunch
On rest days, it’s more important than ever to load up on vegetables and lean protein. ,, -
Step 3: and a chicken stir-fry for dinner.
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Step 4: Day 2: Make homemade muesli for breakfast
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Step 5: a spinach salad with a hard-boiled egg for lunch
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Step 6: and grilled salmon and vegetables for dinner.
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Step 7: Day 3: Prepare an egg-white omelet for breakfast
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Step 8: a grilled vegetable and cheese panini for lunch
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Step 9: and lentil soup for dinner.
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Step 10: Day 4: Mix up a plain yogurt and fresh fruit parfait for breakfast
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Step 11: a tuna salad sandwich for lunch with a cup of fresh veggie sticks
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Step 12: and grilled chicken and vegetable skewers for dinner.
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Step 13: Day 5: Prepare whole grain cereal with low-fat milk and 1 cup of fresh fruit for breakfast
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Step 14: a brown rice and vegetable stir-fry bowl with tofu or lean sliced beef
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Step 15: and grilled halibut with fresh fruit salsa and baked sweet potato for dinner.
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Step 16: Maintain your healthy diet on rest days.
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Step 17: Eat a little less on your rest days to compensate for the lower level of calorie burning.
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Step 18: Resist the temptation to consume alcohol on rest days.
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Step 19: If you are eating away from home
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Step 20: limit portions and select lean options in small quantities
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Step 21: such as grilled chicken sandwiches
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Step 22: baked potatoes with vegetable toppings
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Step 23: vegetable soups
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Step 24: and salads with dressing on the side.
Detailed Guide
This menu will provide fiber, antioxidants, protein, vitamins, minerals, and healthy fats with minimal calories.
Make your own oatmeal to avoid the added sugar and salt from pre-flavored packs, sweetening with honey or brown sugar and topping with fresh fruit, a tablespoon of nuts or seeds, and/or ground cinnamon or nutmeg.
Use whole grain bread and vegetables (preferably with no mayonnaise) for the sandwich and consider vegetables like celery, red peppers, carrot sticks, or cucumbers.
If you prefer to have a dip for the vegetables, opt for lentil hummus or homemade white bean dip instead of salad dressing or sour cream dip.
For dinner, add as many fresh vegetable variations to the stir-fry as you like, but do not increase the recommended amount of oil.
Season with spices like fresh herbs and chillies to add flavor and eliminate the salt.
Substitute whole grain noodles or brown rice for traditional processed starches. , This menu will provide plenty of protein, carbohydrates, healthy fat, fiber, and vitamins and minerals to help give you enough energy to keep performing well during your workouts.
Add a glass of low-fat milk to lunch or dinner to help your muscles heal from your ab routine.
Use fresh instead of dried fruit in your muesli (they’re filled with more air and water to give you the illusion of being fuller faster), low fat milk or yogurt (healthy fats are essential – you don’t need to cut them out completely), and do not exceed a quarter cup of nuts or seeds in the recipe.
Add additional fresh vegetables to the spinach salad if desired and use a vinegar and oil or fruit juice based dressing.
If you want a richer dressing, add some Dijon mustard or turmeric powder to it.
Glaze the salmon fillet with fruit juice or olive oil and sprinkle with herbs before serving with brown rice and roasted or grilled vegetables such as zucchini, tomatoes, or eggplant. , Use no more than one tablespoon of olive oil or vegetable oil for each recipe and buy low-fat cheese to avoid unnecessary saturated fat.
This combination of meals will provide tons of nutrients with very few calories, and supplies the appropriate amount of fat for the lean diet you need.
Try a variety of vegetables in the omelet such as asparagus, tomato, and mushrooms, and serve with a side of fresh berries, half a grapefruit or a quarter of a pomelo.
For the lentil soup, add extra vegetables, such as mashed carrots or tomatoes, and top with 2 tablespoons (29.6Â ml) of fat-free sour cream instead of cheese. , This menu is packed with protein, a few carbohydrates to supply energy, a healthy amount of essential fatty acids, antioxidants, vitamins, and minerals.
If you would like to add cereal to your parfait, select a brand with no added sugar and made with whole grains.
If you want to boost your protein intake, substitute plain yogurt for unsweetened, fat-free Greek yogurt.
Avoid using mayonnaise in your tuna salad by swapping in homemade vinaigrette and adding red onion, low-sodium pickle juice and a handful of fresh dill.
When making skewers, limit your meat to 3 oz. for women, and 4 oz. for men per serving.
Fill up on vegetables, such as bell peppers, onions, mushrooms, tomatoes, and zucchini. , This menu supplies carbohydrates in the morning and afternoon followed by healthy fats, protein, fiber, and a variety of antioxidants and other nutrients.
Your body will need these extra carbohydrates to get you through the last day of both cardio and muscle training before you rest your abs for a day or two.
Sip on low-fat milk with lunch for extra protein, whey, and nutrients your muscles need to repair damage and build new muscle.
Top the baked potato with powdered ginger and cinnamon, low-fat sour cream and pepper, or caramelized onions and garlic in a balsamic vinegar reduction. , After a long week of hard work, it can be tempting to binge on restaurant foods, snacks, and sweets.
On rest days, it’s more important than ever to load up on vegetables and lean protein. ,,
About the Author
Gregory White
Creates helpful guides on cooking to inspire and educate readers.
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