The Abs Company Fast Track Meal Plan · 1 day ago · in fact, it’s just the opposite—good fats...

2 THE ABS COMPANY • FAST TRACK MEAL PLAN

The Abs Company Fast Track Meal PlanThe following Meal Plan includes menus designed specifically for both women and men. The Women’s Meal Plan comes first, and the Men’s Meal Plan follows. Both Meal Plans include menus for 7 days, from Sunday through Saturday. For simplicity, we recommend that you repeat this 7-day Meal Plan each week for the entire 12-week program. You will also find alternative meal suggestions following the Meal Plans if you wish to make substitutions for any part of the daily menus.

Basic GuidelinesA good nutrition plan is an essential component of any successful overall health and fitness program. This Guide will provide information about healthy meal combinations to help you promote an active metabolism and give you optimum energy. (For more specific nutrition planning you may want to speak to a nutritionist or other health care professional).

Keep these simple guidelines in mind as you prepare to follow this Plan: • Eat frequent, small meals throughout the day. • Eat a balance of carbohydrates, proteins and fats at every meal. • Drink water throughout the day.

Balance the BasicsThe body needs a balance of nutrients. Proteins, carbohydrates and fats are all part of the equation.

The “low-fat” craze that started in the 1970’s sparked some awareness that people should lower their overall fat intake. The change to lower fat, however, simply gave way to the consumption of more carbs. The “fat free” food industry became very successful, but this craze contributed to an obesity epidemic. In the 90’s, many people became aware of the dangers in consuming too many carbs, so this new awareness gave rise to the “high-protein” diet fads which became the new craze.

None of these fads are good because they emphasize one nutrient over the other, when in fact all 3 of these nutrients—carbs, protein, and fat—are key to your health. The important fact to keep in mind is to BALANCE these nutrients.

THE ABS COMPANY • FAST TRACK MEAL PLAN 3

CARBOHYDRATESThere is a lot of mis-information about Carbohydrates. The “no carb” and “low carb” diets have proven to be very popular, but these fads do not provide long term benefits. Carbohydrates are essential to provide fuel for the body. If you deprive your body of necessary Carbohydrates, you will risk harming your long-term health. Choosing the right carbohydrates is very important. Below are a few examples of how to choose the best carbohydrate sources.

Excellent sources:• Apples, cherries, plums,

peaches, grapefruit

• Green Vegetables

• Couscous cereal

• Oatmeal

• High-fiber cereal

• Whole grain pasta

• Rye bread

• Legumes

• Lentils

• Yams

• Red or sweet potato

• Kidney beans

• Barley

• Whole-wheat bread or tortilla

• Steamed brown or wild rice

• Brown rice cake

OK sources, but not preferred:• Pasta

• White Rice

• Popcorn

• Flour tortilla

• Rice cake

• Corn

Avoid:• Donuts

• Sugary snacks and desserts

• Bread sticks

• Potato chips, crackers and salty snacks

• White bread

PROTEINSProtein is the main building block for: muscle tissue, ligaments, tendons, and bones. As with carbohydrates, it is important to choose your Proteins from the right sources.

Excellent sources:• Skinless chicken or turkey breast

• Egg whites or egg substitutes

• Salmon

• Swordfish

• Trout

• Tuna

• Lean ground turkey

• Wild-game meat

• Low-fat cottage cheese

• Protein powder

OK, sources but not preferred:• Crab

• Lean beef

• Lean ham

• Lobster

• Shrimp

Avoid:• Wheat gluten

• Soy food

• Tofu

• Tempeh

• Texturized vegetable protein

• Veggie burgers


Excellent sources:• Unsalted raw nuts and seeds• Olives• Avocados• Salmon• Tuna• Vegetable oil• Safflower mayonnaise• Safflower oil• Coconut oil• Canola oil• Sun flower• Olive oils• Flax oil• Low-fat cottage cheese

Avoid:• Butter• Margarine• Fried foods• Mayonnaise• Sweets• Whole-fat dairy products

FATQuality fats are an important component for the health of your body. The best sources of fats are essential fats. “Essential” because our body needs most of them and cannot make them, so they must be ingested in our foods or by supplementation. These fats include omega 3, omega 6, and omega 9 fatty acids. Essential fats help to stabilize blood sugar levels and decrease the likelihood of over storage of glucose as body fat. In addition, fat promotes effective transportation of hormones and strengthens the immune system.

It is important to include fat in your Meal Plan because it will help to control your hunger. Without some fat in your diet, your cravings and hunger will never become satisfied and you will end up overeating in an attempt to fill up. The right fats will make you “feel fuller” and prevent you from feeling hungry all the time and will prevent you from overeating.

“Good” fats will also be used by your body to help repair skin, hair, and nails. Your body uses up “good” fats fast! Remember, eating small amounts of the right fats does not make you fat— in fact, it’s just the opposite—good fats will help you lose weight.

SUPPLEMENTSDuring the Fast Track Meal Plan, we recommend that you also supplement your diet with the following vitamins and minerals:

1. Take 1 Multi-Vitamin each day at Breakfast and at Bedtime; and

2. with your Afternoon Snack, take 500 mg of Vitamin C powder-buffered with 1,000 mg calcium and magnesium.


Women’s Meal Plan

sundayMEALS SNACKSBreakfast1 tsp. lemon juice with water8 oz. green or black tea2 multi grain blueberry waffles drizzled

with sugar-free maple syrup

Mid-Morning Snack4 oz. low-fat yogurt with

1 tbsp. ground flaxseed4 slices turkey bacon

LunchPita Pizza:

1 whole wheat pita2 tbsp. tomato sauce¾ cup nonfat, shredded mozzarella

Afternoon Snack1 scoop whey protein blended with 8 oz. water2 cups strawberries (frozen or raw)1⁄3 tbsp. flaxseed oil

DinnerChicken Salad:

½ roasted, skinless chicken3 cups shredded lettuce5 medium baby carrots

Before Bed8 oz. peppermint tea

By eating meals every 2 ½ to 3 hours your body will be able to digest food more easily and you will be less likely to overeat or binge.

Success

Secrets


Women’s Meal Plan

mondayMEALS SNACKSBreakfast1 tsp. lemon juice with water8 oz. green or black tea½ cup oatmeal sprinkled with

1 scoop whey protein and 1 tsp. Psyllium Husk

Mid-Morning Snack2 egg whites and 1 whole egg omelet4 tbsp. salsa

LunchChicken Pita Sandwich:

1 whole wheat pita4.5 oz. chicken breast2 tbsp. hummus

Afternoon Snack1 large banana1 tbsp. peanut butter

DinnerTuna and Veggies Pita:

3 oz. tuna1 cup veggies, sliced1 whole wheat pita

Before Bed8 oz. decaf tea

1 scoop whey protein blended in 8 oz. water

FiberIt is important to include fiber in your daily nutritional program to eliminate toxins and to maintain a healthy digestive system. It can be difficult to eat enough fiber without eating large amounts of carbohydrate foods, so try to consume an additional 5-10g of Psyllium Husk or Crushed Flax seeds each day.

Success

Secrets


Women’s Meal Plan

tuesdayMEALS SNACKSBreakfast8 oz. green or black tea3⁄4 cup Kashi cereal1 scoop whey protein blended with

3⁄4 cup 2% milk, and 5 almonds

Mid-Morning Snack5 oz. 1% low-fat cottage cheese1 banana

LunchChicken Bagel Sandwich:

4 oz. chicken1 cup spinach1 medium whole wheat bagel

Afternoon Snack1 whole wheat pita¾ cup non-fat, shredded mozzarella

Dinner4 oz. whitefish (tilapia)½ cup whole wheat pasta1 cup mushrooms, cooked

Before Bed8 oz. peppermint tea1 cup low-fat cottage cheese1 cup blueberries

WaterWater is indispensable to life and an important element to any nutrition program. Drink at least 8 glasses of water every day. By drinking plenty of water, you are much more likely to reach your health and fitness goals.

Success

Secrets


Women’s Meal Plan

MEALS SNACKSBreakfast8 oz. green or black tea1⁄3 cup oatmeal sprinkled with

1 scoop whey protein

Mid-Morning Snack6 oz. low-fat yogurt

1 scoop whey protein blended in 8 oz. water

Lunch3 oz. salmon1.5 cup green beans1⁄3 cup wild rice, cooked

Afternoon Snack1 medium whole wheat bagel2 slices lean turkey breast

4 oz. 1% low-fat cottage cheese

Dinner4 oz. chicken breast10 spears asparagus1 tomato2 cups shredded lettuce

Before Bed8 oz. decaf tea

wednesday

Stay away from fried foods—stick with roasted, grilled, baked or broiled meats and fish.

Success

Secrets


Women’s Meal Plan

MEALS SNACKSBreakfast 8 oz. green or black tea2 apples1 scoop whey protein blended with 8 oz. waterand 1 tsp. Psyllium Husk

Mid-Morning Snack5 large egg whites8 oz. orange juice

LunchTuna Sandwich:

4 oz. tuna, packed2 cup lettuce2 slices whole wheat bread2 slices tomato

Afternoon Snack1 cup whole wheat pasta4.5 oz. shrimp

Dinner4 oz. chicken breast¾ cup baked sweet potato 1 cup cauliflower

Before Bed8 oz. peppermint tea1 scoop whey protein blended with 8 oz. water7 almonds

thursday

To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you are mistaken. Give your body time to rest, both mentally and physically.

Success

Secrets


Women’s Meal Plan

MEALS SNACKSBreakfast8 oz. green or black tea1 tsp lemon juice with water2⁄3 cup oatmeal sprinkled with

1 scoop whey protein

Mid-Morning Snack5 oz. 1% low-fat cottage cheese 2 peaches

Lunch4 oz. chicken breast 1 cup broccoli, steamed1 whole wheat pita

Afternoon Snack1 medium whole wheat bagel2 slices lean turkey breast4 oz. 1% low-fat cottage cheese

Dinner4 oz. tuna, packaged1 cup mixed vegetables½ cup whole wheat pasta

Before Bed8 oz. peppermint tea

friday

Eat slowly and you will fill full without eating as much. Your brain doesn’t know that your stomach is full until twenty minutes after it actually is. If you eat too fast, you can overeat before you realize are already full. You never want to feel full—ever. That’s when you know you’ve eaten too much.

Success

Secrets


Women’s Meal Plan

MEALS SNACKSBreakfast8 oz. green or black tea1.5 cups strawberries1 scoop whey protein blended with 8 oz. water15 almonds

Mid-Morning Snack½ cup grapes3 oz. fat free cheddar cheese

Lunch5 oz. salmon1 cup spinach1 medium whole wheat bagel

Afternoon Snack1 cup 1% low-fat cottage cheese 5 almonds1 apple

Dinner4 oz. whitefish (tilapia)½ cup whole wheat pasta1 cup mushrooms, cooked

Before Bed1 scoop whey protein blended with 12 oz.

unsweetened almond milk1 handful of almonds

saturday

Sugar should be eliminated from your diet, but do not replace it with artificial sweeteners. They are worse than sugar. If you’re given a choice, it’s better to go with natural sugar than artificial sweeteners. But it is best to stay away from both. If you want to sweeten beverages or food, try natural Stevia, a sweet natural plant which adds no calories. It is available in health food stores.

Success

Secrets


Breakfast Alternatives

ALTERNATIVE #1

½ cup oatmeal sprinkled with 1 scoop whey protein

2 turkey sausage links

ALTERNATIVE #2½ cup 1% fat free

cottage cheese½ cup plain, non-fat yogurt1 scoop whey protein blended

with 8 oz. water and 1 cup blueberries

Mid-Morning Snack Alternatives

ALTERNATIVE #15 whole wheat stone ground

sesame crackers4 egg whites and 1 whole

egg omelet4 tbsp. salsa picante

ALTERNATIVE #21 tbsp. almond butter4 stalks raw celery

Lunch Alternatives

ALTERNATIVE #14 oz. tuna, packaged2 tbsp. fat free mayonnaise1 tbsp. sweet relish5 whole wheat crackers

ALTERNATIVE #2Chicken Burrito:2 large whole wheat

low-carb/low-fat tortillas1 oz. part skim mozzarella

cheese½ roasted boneless, skinless

chicken breast1 cup black beans

Afternoon Snack Alternatives

ALTERNATIVE #11 cup 1% low-fat cottage

cheese25 soy crisps5 almonds

ALTERNATIVE #23 oz. canned salmon½ cup vegetables, cooked

without salt1 cucumber with peel

Dinner Alternatives

ALTERNATIVE #1½ lb. roasted turkey breast½ cup broccoli with 1 tsp.

butter substitute

ALTERNATIVE #22 oz. tuna1 cup sliced zucchini, cooked

without salt1 slice low carb bread

with flaxseed½ cup nonfat frozen yogurt,

sweetened without sugar

Meal and Snack Alternatives

Women’s Meal Plan


Men’s Meal Plan

sundayMEALS SNACKS

Breakfast8 oz. green or black tea1 cup oatmeal sprinkled with

1 tsp. Psyllium Husk2 scoops whey protein blended in 8 oz. water

Mid-Morning Snack5 oz. 1% low-fat cottage cheese1 banana

Lunch4 oz. chicken breast1 cup spinach, cooked1 medium whole wheat bagel

Afternoon Snack1 pear6 oz. low-fat yogurt

Dinner4 oz. whitefish (tilapia)½ cup whole wheat pasta1 cup mushrooms

Before Bed4 egg white omelet8 oz. peppermint tea

By eating meals every 2 ½ to 3 hours your body will be able to digest food more easily and you will be less likely to overeat or binge.

Success

Secrets


Men’s Meal Plan

mondayMEALS SNACKS

Breakfast8 oz. green or black tea2 apples2 scoops whey protein blended

with 8 oz. water

Mid-Morning Snack5 egg white omelet8 oz. orange juice

LunchTuna Sandwich:

8 oz. tuna, packaged2 cups shredded lettuce2 slices whole wheat bread2 slices tomato

Afternoon Snack1 pear6 oz. low-fat yogurt

Dinner4 oz. chicken¾ cup sweet potato, baked1 cup cauliflower

Before Bed1 cup fat-free yogurt8 oz. decaf tea

FiberIt is important to include fiber in your daily nutritional program to eliminate toxins and to maintain a healthy digestive system. It can be difficult to eat enough fiber without eating large amounts of carbohydrate foods, so try to consume an additional 5-10g of Psyllium Husk or Crushed Flax seeds each day.

Success

Secrets


Men’s Meal Plan

tuesdayMEALS SNACKSBreakfast8 oz. green or black tea8 egg white omelet with

½ oz. cheddar cheese1 cup orange juice

Mid-Morning Snack1 cup soy milk blended with

2 scoops whey protein

LunchTurkey Sandwich:

4 slices lean turkey breast2 leaves inner lettuce1 slice tomato1 tbsp. light mayonnaise2 slices whole wheat bread

Afternoon Snack25 soy crisps2 oz. fat free cheese

Dinner3 oz. tuna, packaged½ cup mixed vegetables½ cup brown rice10 almonds

Before Bed1 scoop whey protein blended with

7 almonds, 1 banana, and 1 cup soy milk

WaterWater is indispensable to life and an important element to any nutrition program. Drink at least 8 glasses of water every day. By drinking plenty of water, you are much more likely to reach your health and fitness goals.

Success

Secrets


Men’s Meal Plan

wednesdayMEALS SNACKSBreakfast8 oz. green or black teaProtein Shake blended with:

1 banana1⁄3 tbsp flaxseed oil2 scoops whey protein1 cup soy milk

Mid-Morning Snack1 cup Kashi cereal1 cup skim milk

LunchTurkey Wrap:

1 flour tortilla4 slices lean turkey breast2 leaves inner leaf lettuce1 tsp. yellow mustard

Afternoon Snack1 scoop whey protein blended in 8 oz. water1 granola bar

Dinner1 chicken thigh1 chicken drumstick½ cup black beans

Before Bed2 scoops whey protein blended in 8 oz. water8 oz. peppermint tea

Stay away from fried foods—stick with roasted, grilled, baked or broiled meats and fish.

Success

Secrets


Men’s Meal Plan

thursdayMEALS SNACKSBreakfast½ cup oatmeal½ cup soy milk3 egg white omelet4 tbsp. chunky salsa½ pink grapefruit

Mid-Morning Snack5 egg white omelet8 oz. orange juice

Lunch½ chicken breast½ cup broccoli½ cup yam

Afternoon SnackTuna Salad:

2 oz. tuna , packaged1 cup raw spinach¼ cup radishes1 tbsp. chopped onions1 tsp. olive oil

DinnerTurkey Sandwich:

1¼ oz. flax-soy bread5 slices lean turkey breast1 tbsp. light mayonnaise

Before Bed1 cup 1% fat free cottage cheese1 cup honeydew melon5 almonds

To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you are mistaken. Give your body time to rest, both mentally and physically.

Success

Secrets


Men’s Meal Plan

fridayMEALS SNACKSBreakfast8 oz. green or black tea½ cup multi grain cereal1 scoop whey protein blended with

1 cup soy milk, 12 almonds and 1 tsp. of Psyllium Husk

Mid-Morning Snack32 soy crisps4 slices lean turkey breast5 baby carrots

LunchTurkey Pita:

1 small pita pocket2 tsp. yellow mustard4 slices lean turkey breast

10 almonds

Afternoon Snack1 scoop whey protein blended with

1 cup soy milk, and 10 almonds1 apple

Dinner½ cup peas½ cup yellow corn½ chicken breast

Before Bed2 scoops whey protein blended in 8 oz. water

Eat slowly and you will fill full without eating as much. Your brain doesn’t know that your stomach is full until twenty minutes after it actually is. If you eat too fast, you can overeat before you realize are already full. You never want to feel full—ever. That’s when you know you’ve eaten too much.

Success

Secrets


Men’s Meal Plan

saturdayMEALS SNACKSBreakfast8 oz. green or black teaProtein Shake blended with:

½ tbsp. flaxseed oil1 scoop whey protein1 cup 1% milk1 banana10 almonds

Mid-Morning Snack5 oz. 1% low-fat cottage cheese1 apple

Lunch1⁄3 cup chicken breast1 cup spinach 1 baked potato

Afternoon Snack1⁄2 cup green peas1⁄2 cup yam2⁄3 cup boneless, skinless chicken breast

Dinner3 oz. top sirloin beef1 cup spinach1 ear white sweet corn

Before Bed1 scoop whey protein blended with

1 cup 1% milk

Sugar should be eliminated from your diet, but do not replace it with artificial sweeteners. They are worse than sugar. If you’re given a choice, it’s better to go with natural sugar than artificial sweeteners. But it is best to stay away from both. If you want to sweeten beverages or food, try natural Stevia, a sweet natural plant which adds no calories. It is available in health food stores.

Success

Secrets


Breakfast Alternatives

ALTERNATIVE #1Protein Shake blended with:

1½ cups strawberries 1 scoop whey protein 1 cup vanilla soy milk 1⁄16 oz. flaxseed oil

ALTERNATIVE #28 oz. green or black tea1 cup Kashi cereal with

1 cup rice milk (enriched)7 almonds¾ cup egg substitute omelet

Mid-Morning Snack Alternatives

ALTERNATIVE #1 2 brown rice cakes1 tbsp. almond butter (no salt)1 tbsp. jams and preserves

ALTERNATIVE #21 scoop whey protein blended

with 1 cup rice milk and 1 cup strawberries

Lunch Alternatives

ALTERNATIVE #12 oz. flax-soy bread1 tbsp. light Italian dressing½ boneless skinless chicken

breast2 cups raw spinach1 tomato

ALTERNATIVE #2Chicken Sandwich:

1 inner leaf lettuce2 tbsp. light dressing2 slices whole wheat bread3 oz. skinless chicken breast

Afternoon Snack Alternatives

ALTERNATIVE #1Cheese and Crackers:

3 oz. fat free cheese3 whole wheat sesame crackers

1 cup grapes1 apple

ALTERNATIVE #2¾ cup brown rice4½ oz. salmon

Dinner Alternatives

ALTERNATIVE #13 oz. beef, top sirloin1 cup spinach (no salt)1 ear sweet white corn

ALTERNATIVE #23 oz. salmon¼ cup low sodium BBQ sauce1 sweet potato

Meal and Snack Alternatives

Men’s Meal Plan

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call for details 1-866-219-5335 • outside the U.S. 1-908-879-2713 www.theabscompany.com

The Abs Company, P. O. Box 9 Chester, NJ 07930Patent and trademark information available upon request. © 2018 The Abs Company

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The Abs Company Fast Track Meal Plan · 1 day ago · in fact, it’s just the opposite—good fats...

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