Abs-olutely Delicious Meals: Complete Food Manual For 6 Pack Abs
We’re kicking off week 3 strong.
If you’re just joining in, 3 weeks ago I set my goals towards achieving a 6 pack stomach.
With a 10 week deadlines, time is flying by!
Here’s how things are looking…
(I still can’t believe I’m posting these weekly pictures).
Since abs are made in the kitchen, let’s talk food.
What to eat, what not to eat, blah blah blah.
Except it’s not blah blah blah… it is actually a really important topic to address.
I promise, no amount of running, weight lifting, or whatever else you do to burn calories is going to burn off a shitty diet.It just won’t.
I’ve tried a lot and always came up short… hence the purpose of this 6-pack challenge in the first place.
Not only would I have had 6 pack abs a long time ago, but I also would be a very, very rich woman.
But, there is no secret workout that allows you to eat all the donuts in the world while enjoying a rippling stomach.
Let’s focus on what we can eat and expect results from.
Day Of Ab Conscious Food
Below you’ll find a normal day of eats for me.
I’ll highlight a few fun facts about meals and perhaps answer a few lingering questions for those of you partaking in this challenge.
One thing I do want to highlight…
You’ll notice that every meal includes protein, fat, carbs and at least one serving of vegetables. Nothing is left out of my plan and if you’re curious about my macros, get the numbers here.
Oh, one other thing I should mention…
I’m only highlighting one day of eating because to be honest, I eat pretty much the same things every day. I’ll make notes below about how each changes daily, but through small tweaks.
I am a wake up and eat immediately type of person. I always have been.
I dream of breakfast when I’m pulling the sheets back at night.
Which is kind of hilarious because it’s the meal that changes the least from day to day.
I’ve literally eaten the same thing for the past 6 months. I might change up the extra protein, but the main base has not changed at all.
Protein Power Veggie Oats:
3 Chopped Brussel Sprouts
1 Tbsp Onion
1 Tbsp Bell Pepper
⅓ Cup Oats
2 Oz Added Protein ← This is sometimes shredded chicken but most often left overs from the night before. If I am out of chicken or other meat, I’ll add an extra 1-2 eggs.
Topped off with all natural ketchup.
Dan has been eating this for years. I used to thing it was the strangest combo until I finally gave in to try. It’s delicious and has become my favorite breakfast of all time.
And it takes less than 10 minutes.
1). In a nonstick skillet, add your veggies and saute for 1-2 minutes.
2). Crack and egg on top and pour 1 tsp of water into skillet before putting the lid on.
3). While the egg is cooking, microwave the oatmeal for 60-seconds with ⅔ cup water.
4). Once the egg is cooked to your liking, add everything to your oatmeal bowl and enjoy.
(Just in case you were doubting my commitment and love of this meal)
No reason to recap all of these. They really are all the same except for the added extra protein.
Sometime around 8-10, I find myself growing hungry.
I don’t want a big snack, just something to tie me over until 11ish for lunch.
My goes to’s are…
Pink Lady Apple with 1 tbsp of almond butter
I used to hate lunch. Like despise it. Not because I didn’t want to eat but it was a pain in the butt to figure out WHAT to eat.
To make it easier, I would always settle for a protein shake.
That was until Lent. For Lent, I gave up shakes for lunch and forced myself to put some time and thought into what I would eat.
It was a challenge at first, but I’ve continued with the no shake rule. This ensures I get plenty of fiber and vegetables during the day and I feel more satisfied.
Lunch is normally some sort of veggie bowl.
Like breakfast, the idea remains the same each day with tweaks depending on what we have.
It’s cauliflower rice with chicken sausage and added vegetables sautéed in.
Or a salad with a fried egg or chicken on top.
Nothing fancy, doesn’t take a lot time but it hits the spot.
On the day above (yesterday), we had leftover chickpeas from the night before.
I added a little bit of mayo and hummus to make a chickpea salad, stirred in 1/2 of a chicken sausage and added it all to a big bowl of fresh kale.
Horseradish pickles on the side.
Quick Recap Of The Hodgepodge Above:
Shredded broccoli, avocado, left over rice and leftover pork tenderloin mixed with a dash of grainy mustard.
Cauliflower rice with chicken, vegetables and hot sauce
Shredded chicken, sweet potato and onions. Topped with ketchup
Left over eggplant ravioli (stuffed with shredded chicken and veggies) on top of brussel sprouts, bell peppers and onion.
Ground turkey and broccoli over shitake noodles
2 scrambled eggs, smoked salmon and left over lentil <– this was delicious!
Between 2-3pm is my protein shake time!
I am at the gym so I use my Ninja to get the job done. If you need a single serving blender, I love my Ninja!
My shakes aren’t loaded with stuff (I don’t like keeping a lot of food at the studio), but I love them none the less.
2 Scoops Gnarly Protein Power – Chocolate
1 Via Instant Coffee – My pick me up!
1 Cup Ice
⅔ Cup Water
1 Tbsp Peanut Butter
Sometimes I might use vanilla instead of chocolate, but you get the point. It’s delicious and is my afternoon “get me going” shake before classes kick off.
Most days of the week, dinner is late.
Later than I would prefer.
I don’t get home from the studio until close to 9. And at this point, I just want food on a plate and I want to make the smallest kitchen mess possible.
Many nights, we have a one pot wonder.
You know, everything is tossed into one skillet and served up. Just one pot to clean!
Here’s the dinner from the chickpeas…
1). In a skillet, I just heated up all of my veggies until they became soft.
2). Then I made 4 patties out of the burger and added them straight to the skillet. Top with a lid and cook until done.
3). The sauce is a mix of hummus and Italian flavored tomato paste stirred it.
It looks like a mess, but was actually delicious!
Some nights, I love to grill but sadly, our grill needs to be cleaned…
I learned the hard way when I saw the entire thing almost light up. Oops. Will clean this week!
Our dinner staples include: chicken breasts, ground turkey, pork tenderloin, or ground bison.
You can pretty much be sure one of these four will be on the plate each night. Paired with some high fiber vegetable like asparagus, broccoli, kale, etc.
And that’s it.
I mean, that’s mostly it.
I listen to my body and if I find my stomach growling, I’m not afraid to grab a spoonful of peanut butter or a few bites of a protein bar.
Especially between teaching classes.
But all in all, that’s my day of eats for the past 3 weeks now.
Oh, I almost forgot!!!
I have stuck to my water goal of drinking at least 3 liters every day.
It was a tough challenge at first, but now I am in the groove and feeling great.
I think this is one of the most overlooked healthy habits we can do for our bodies. Grab some water and chug-a-lug!
Do you eat the same things on a daily basis?