A week's worth of recipes and meal ideas to get you started on your six-pack

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    A week's worth of recipes and meal ideas to get you started on your six-pack


    Unlike most diet plans, which are laden with complex, hard-to-follow rules and verboten foods you love but have to live without, the Abs Diet lets you eat the foods you love, keeps your cravings at bay, and helps you control stress--all at the same time. Here's an example of how you can structure a week of eating. It's not written in stone, by any means: Mix up the meals. Substitute whenever you want. Heck, I don't care if you eat the same thing every day for a week. The purpose of this chart is simply to show you how to follow the principles of the Abs Diet. So enjoy!

    MONDAY
    Breakfast: One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later



    Abs Diet Ultimate Power Smoothie (number of Powerfoods: 5)
    1 cup 1% milk
    2 tablespoons low-fat vanilla yogurt
    ¾ cup instant oatmeal, nuked in water
    2 teaspoons peanut butter
    2 teaspoons chocolate whey powder
    6 ice cubes, crushed
    Makes 2 8-ounce servings.

    Calories per serving: 220
    Protein: 12 g
    Carbs: 29 g
    Fat: 4 g
    Saturated fat: 1.5 g
    Sodium: 118 mg
    Fiber: 3 g

    Snack #1: 2 teaspoons peanut butter, raw vegetables (as much as you want)

    Lunch: Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

    Snack #2: 1 ounce almonds, 1½ cups berries

    Dinner: Mas Macho Meatballs

    Mas Macho Meatballs (number of Powerfoods: 3)
    1 pound extra-lean ground beef
    ½ cup crushed saltine crackers
    1 large onion, diced
    1 clove garlic, minced
    1 tablespoon ground flaxseed or whey powder
    1 jar (16 ounces) tomato sauce
    4 whole-wheat hoagie rolls
    ½ cup reduced-fat mozzarella cheese, shredded

    1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.
    2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.
    3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.
    (Makes 4 servings).

    Calories per serving: 569
    Protein: 38 g
    Carbs: 65 g
    Fat: 19 g
    Saturated fat: 6 g
    Sodium: 1,341 mg
    Fiber: 10 g

    Snack #3: 8 to 12 ounces Abs Diet Ultimate Power Smoothie


    TUESDAY
    Breakfast: Eggs Beneficial Sandwich

    Eggs Beneficial Sandwich (number of Powerfoods: 5)
    1 large whole egg
    3 large egg whites
    1 teaspoon ground flaxseed
    2 slices whole-wheat bread, toasted
    1 slice Canadian bacon
    1 tomato, sliced, or 1 green bell pepper, sliced
    ½ cup orange juice

    1. Scramble the whole egg and egg whites in a bowl. Add ground flaxseed to the mixture.
    2. Fry in a nonstick skillet spritzed with vegetable oil spray, and dump onto the toast.
    3. Add bacon and tomatoes, peppers, or other vegetables of your choice.
    (Makes 1 serving.)

    Calories per serving: 399
    Protein: 31 g
    Carbs: 46 g
    Fat: 11 g
    Saturated fat: 3 g
    Sodium: 900 mg
    Fiber: 6 g

    Snack #1: 2 teaspoons peanut butter, 1 bowl oatmeal or high-fiber cereal

    Lunch: The I-Am-Not-Eating-Salad Salad

    The I-Am-Not-Eating-Salad Salad (number of Powerfoods: 4)
    2 ounces grilled chicken
    1 cup romaine lettuce
    1 tomato, chopped
    1 small green bell pepper, chopped
    1 medium carrot, chopped
    3 tablespoons Italian 94% fat-free Italian dressing or
    1 teaspoon of olive oil
    1 tablespoon grated Parmesan cheese
    1 tablespoon ground flaxseed

    1. Chop the chicken into small pieces.
    2. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread or by itself.
    (Makes 1 serving.)

    Calories per serving: 248
    Protein: 16 g
    Carbs: 33 g
    Fat: 8 g
    Saturated fat: 2 g
    Sodium: 875 mg
    Fiber: 10 g

    Snack #2: 3 slices deli turkey, 1 large orange

    Dinner: Bodacious Brazilian Chicken

    Bodacious Brazilian Chicken (number of Powerfoods: 2)
    1 lemon
    1 lime
    1 tablespoon ground flaxseed
    1 can (8 ounces) tomato sauce
    1 can (6 ounces) frozen orange juice concentrate
    1½ cloves garlic, minced
    1 teaspoon dried Italian seasoning
    4 boneless, skinless chicken breast halves
    1 teaspoon hot pepper salsa
    ½ cup chunky salsa

    1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds.
    2. Mix in everything else except the chicken and salsa.
    3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
    4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.
    (Makes 4 servings).

    Calories per serving: 205
    Protein: 29 g
    Carbs: 18 g
    Fat: 2 g
    Saturated fat: 3 g
    Sodium: 726 mg
    Fiber: 3 g

    Snack #3: 1 ounce almonds, 4 ounces cantaloupe


    WEDNESDAY
    Breakfast: One tall glass (8 to 12 ounces) Strawberry Field Marshall Smoothie, make extra for later

    Strawberry Field Marshall Smoothie (number of Powerfoods: 5)
    ½ cup low-fat vanilla yogurt
    1 cup 1% milk
    2 teaspoons peanut butter
    1 cup frozen strawberries
    2 teaspoons whey powder
    6 ice cubes, crushed
    (Makes 2 8-ounce servings).

    Calories per serving: 186
    Protein: 11 g
    Carbs: 26 g
    Fat: 5 g
    Saturated fat: 2 g
    Sodium: 151 mg
    Fiber: 3 g

    Snack #1: 1 ounce almonds, 1 ounce raisins

    Lunch: Guac and Roll

    Guac and Roll (number of Powerfoods: 4)
    1 can (6 ounces) light oil-packed tuna
    2/3 cup guacamole
    ¼ cup chopped tomatoes
    1 teaspoon lemon juice
    1 tablespoon light mayonnaise
    1 teaspoon ground flaxseed
    2 6-inch whole-wheat hoagie rolls

    1. Combine the first six ingredients in a bowl and blend thoroughly with a fork.
    2. Split the rolls in half, and fill each half with ¼ cup of the mixture.
    (Makes 2 servings).

    Calories per serving: 606
    Protein: 36 g
    Carbs: 58 g
    Fat: 28 g
    Saturated fat: 5 g
    Sodium: 942 mg
    Fiber: 13 g

    Snack #2: 1 stick string cheese, raw vegetables (as much as you want)

    Dinner: Chile-Peppered Steak

    Chile-Peppered Steak (number of Powerfoods: 4)
    1 tablespoon olive oil
    2 carrots, sliced
    1 cup chopped broccoli
    2 jalapeño peppers, sliced
    2 cayenne peppers, sliced
    12 ounces lean sirloin steak, sliced thin
    ¼ cup Hunan stir-fry sauce
    4 cups cooked brown rice

    1. Heat the oil in a nonstick skillet over high heat. Toss in the carrots and broccoli, and cook until tender.
    2. Add the peppers and beef, and continue cooking until meat is done.
    3. Add sauce, and serve over rice.
    (Makes 4 servings).

    Calories per serving: 485
    Protein: 32 g
    Carbs: 57 g
    Fat: 14 g
    Saturated fat: 3.5 g
    Sodium: 224 mg
    Fiber: 6 g

    Snack #3: 8 to 12 ounces Strawberry Field Marshall Smoothie

    THURSDAY
    Breakfast: 1 slice whole-grain bread with 1 tablespoon peanut butter, 1 medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cup berries

    Snack #1: 8 ounces low-fat yogurt, 1 can low-sodium V8 juice

    Lunch: Guilt-Free BLT

    Guilt-Free BLT (number of Powerfoods: 3)
    ¾ tablespoon fat-free mayonnaise
    1 whole-wheat tortilla
    2 slices turkey bacon, cooked
    2 ounces roasted turkey breast, diced
    2 slices tomato
    2 leaves lettuce

    1. Smear the mayo on the tortilla.
    2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
    3. Roll it tightly into a tube.
    (Makes 1 serving.)

    Calories per serving: 206
    Protein: 17 g
    Carbs: 26 g
    Fat: 7 g
    Saturated fat: 2 g
    Sodium: 1,270 mg
    Fiber: 3 g

    Snack #2: 3 slices deli roast beef, 1 large orange

    Dinner: Philadelphia Fryers

    Philadelphia Fryers (number of Powerfoods: 3)
    1 medium onion, sliced
    1 small red bell pepper, sliced
    1 small green bell pepper, sliced
    2/3 cup medium or hot salsa
    4 multigrain hoagie rolls
    ¾ pound roast beef, thinly sliced
    ½ cup grated reduced-fat Cheddar cheese

    1. In a nonstick skillet over medium heat, cook the onion and peppers until tender. Add the salsa and heat until warm.
    2. Construct the sandwiches with the buns, roast beef, onions, peppers, and cheese, then warm them in the microwave for 1 to 2 minutes on high, until the cheese starts to melt.
    (Makes 4 sandwiches).

    Calories per sandwich: 558
    Protein: 35 g
    Carbs: 40 g
    Fat: 28 g
    Saturated fat: 12.5 g
    Sodium: 653 mg
    Fiber: 4 g

    Snack #3: 2 teaspoons peanut butter, 1 cup low-fat ice cream


    FRIDAY
    Breakfast: One tall glass (8 to 12 ounces) Banana Split Smoothie; make extra for later

    Banana Split Smoothie (number of Powerfoods: 3)
    1 banana
    ½ cup low-fat vanilla yogurt
    1/8 cup frozen orange juice concentrate
    ½ cup 1% milk
    2 teaspoons whey powder
    6 ice cubes, crushed
    (Makes 2 8-ounce servings).

    Calories per serving: 171
    Protein: 8 g
    Carbs: 33 g
    Fat: 2 g
    Saturated fat: 1 g
    Sodium: 94 mg
    Fiber: 2 g

    Snack #1: 1 ounce almonds, 4 ounces cantaloupe

    Lunch: Hot Tuna

    Hot Tuna (number of Powerfoods: 4)
    ½ cup chopped celery
    1 onion, chopped
    ½ cup shredded, reduced-fat mozzarella cheese
    ½ cup reduced-fat cottage cheese
    1 can (6 ounces) water-packed tuna, drained and flaked
    ¼ cup reduced-fat mayonnaise
    1 tablespoon lemon juice
    3 whole-wheat English muffins, split in half

    1. Preheat your oven to 350°F. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up.
    2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes.
    (Makes 2 servings).

    Calories per serving: 628
    Protein: 50 g
    Carbs: 54 g
    Fat: 24 g
    Saturated fat: 6 g
    Sodium: 1,300 mg
    Fiber: 8 g

    Snack #2: 3 slices deli roast beef, 1 large orange

    Dinner: Chili Con Turkey

    Chili Con Turkey (number of Powerfoods: 4)
    1 pound ground turkey
    1 can (14 ounces) Mexican-style diced tomatoes
    1 can (15 ounces) black beans, rinsed and drained
    1 can (14 ounces) whole-kernel sweet corn, drained
    1 package (1 ½ ounces) dried chili mix
    1 tablespoon ground flaxseed
    ¼ cup water
    1 cup cooked rice

    1. In a large nonstick skillet over medium-high heat, brown the turkey.
    2. Add everything else but the rice, and cook over low heat for 10 minutes. Serve over rice. (Makes 4 servings).

    Calories per serving: 407
    Protein: 30 g Carbs: 52 g
    Fat: 11 g
    Saturated fat: 3 g Sodium: 1,578 mg
    Fiber: 9 g

    Snack #3: 8 to 12 ounces Banana Split Smoothie


    SATURDAY
    Breakfast: One tall glass (8 to 12 ounces) Halle Berries Smoothie; make extra for later

    Halle Berries Smoothie (number of Powerfoods: 4)
    ¾ cup instant oatmeal, nuked in water or fat-free milk
    ¾ cup fat-free milk
    ¾ cup mixed frozen blueberries, strawberries, and raspberries
    2 teaspoons whey powder
    3 ice cubes, crushed
    (Makes 2 8-ounce servings).

    Calories per serving: 144
    Protein: 7 g
    Carbs: 27 g
    Fat: 1 g
    Saturated fat: 0 g
    Sodium: 109 mg
    Fiber: 4 g

    Snack #1: 1 bowl high-fiber cereal, 1 cup low-fat yogurt

    Lunch: Leftover Chili Con Turkey

    Snack #2: 2 teaspoons peanut butter, 1 or 2 slices whole-grain bread

    Dinner: Cheat meal! Have whatever you've been craving this week: beer and wings, beer and pizza, beer and bratwurst--anything you can dream of.

    Snack #3: 8 to 12 ounces Halle Berries Smoothie


    SUNDAY
    Breakfast: The I-Haven't-Had-My-Coffee-Yet Sandwich

    The I-Haven't-Had-My-Coffee-Yet Sandwich (number of Powerfoods: 3)
    1 ½ teaspoons low-fat cream cheese
    1 whole-wheat pita, halved to make 2 pockets
    2 slices turkey or ham
    Lettuce or green vegetable

    1. Spread cream cheese in the pockets of the pita.
    2. Stuff with meat and vegetables.
    3. Put in mouth. Chew and swallow.
    (Makes 1 serving).

    Calories per serving: 225
    Protein: 10 g
    Carbs: 42 g
    Fat: 3 g
    Saturated fat: 1 g
    Sodium: 430 mg
    Fiber: 6 g

    Snack #1: 2 teaspoons 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% or fat-free milk

    Snack #2: 3 slices deli roast beef, 1 slice fat-free cheese

    Dinner: BBQ King

    BBQ King (number of Powerfoods: 5)
    5 ounces smoked turkey kielbasa, diced
    1 small onion, chopped
    1 can (3 ounces) sliced mushrooms
    1 clove garlic, minced
    1 can (16 ounces) baked beans
    1 can (8 ounces) navy beans, drained
    1 can (14 ½ ounces) puréed tomatoes
    ¼ cup seasoned bread crumbs
    ¾ tablespoon ground flaxseed
    ¾ tablespoon olive oil

    1. Preheat your oven to 350°F. Put the kielbasa in a 2-quart baking dish, and bake until browned (about 5 minutes). Drain the fat and set the dish aside.
    2. In a nonstick skillet over medium-high heat, cook the onion, mushrooms, and garlic for 5 to 7 minutes. Transfer to the baking dish, then add the beans and tomatoes, plus salt and pepper to taste.
    3. Bake for 20 minutes or until the edges bubble.
    4. In a small bowl, mix the bread crumbs and flaxseed with the oil. Sprinkle over the sausage mixture, and broil 4 to 5 inches from the heat until the top is golden (about 3 minutes).
    (Makes 4 servings).

    Calories per serving: 348
    Protein: 20 g
    Carbs: 53 g
    Fat: 8.5 g
    Saturated fat: 2 g
    Sodium: 1,463 mg
    Fiber: 13 g

    Snack #3: 1 ounce almonds, 1 cup low-fat ice cream

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    Keep the recipes coming.
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    Haha.. Like em? Thanks for your appreciation
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    I just received this same recipe plan in my email from men's health. I have the abs diet book at home. I will check for additional suggestions and post them up this evening.
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    Hehe. Mens health is really great
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    WOw! Thank you very much!
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    Quote Originally Posted by Siznoyton
    WOw! Thank you very much!
    No problem. Have fun doing that!
  

  
 

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