Getting six pack abs is no easy task. It takes just the right balance of diet and exercise – and trust me, without a healthy diet, your hard work will never shine through!
As a trainer and fitness coach, I understand how confusing all those diet tips can be. You’ve probably heard that you need to reduce your fat and sugar intake, cut down on carbs, and get more protein in your diet, but sometimes the application of these rules can be a challenge.
That’s why I’m breaking things down for you and offering up a detailed 4-day meal plan designed especially for women looking to get sexy, ripped abs!
Although healthy eating rules apply to both men and women, women definitely have their own dietary needs. First and foremost, increasing lean muscle mass is more difficult, and your metabolism is a bit slower as a result. This is why getting extra protein and cutting back on carbs are key diet rules to live by.
So here it is, a six pack diet plan for women to support an active, healthy lifestyle. And remember, this is just a starting point.
Six Pack Diet Plan for Women
Day 1
- Breakfast – 1 cup of oatmeal with soy milk, blueberries, and a teaspoon of brown sugar.
- Snack – Protein shake made with Optimum 100% Natural Whey or Vega Sport Performance Protein, vanilla almond milk, and ¼ cup of frozen or fresh fruit.
- Lunch – Mixed greens salad with grilled chicken breast, tomato, cucumbers, pickled beets, green peppers, low-fat feta cheese (a sprinkle), and low-fat Greek salad dressing.
- Snack – ¼ cup of fat-free Greek yogurt and some fresh fruit.
- Dinner – Stir-fried vegetables, 1 grilled chicken breast, and ¼ cup of cooked quinoa (add olive oil, lemon, and garlic for taste).
Tip: Pre-workout – Have half a banana and a plant-based natural pre-workout energy matrix likeVega Sport Pre-Workout Energizer
Day 2
- Breakfast – 1 slice of whole grain bread with almond butter spread and 1 banana.
- Snack – Protein shake made with Gaspari Nutrition Myofusion milk chocolate, unsweetened almond milk, 1 tablespoon of all-natural peanut butter, and 1 banana.
- Lunch – Chicken pita wrap made with diced grilled chicken, tomatoes, lettuce, and low-fat mayo or dressing (just a drizzle) in a whole wheat pita.
- Snack – Apple and ¼ cup of these NOW Almonds.
- Dinner – Shrimp stir-fry with 1 cup of mixed vegetables, garlic, olive oil, and ½ cup of shrimp or prawns.
Day 3
- Breakfast – 2 poached eggs, 1 slice of whole grain toast with all-natural peanut butter.
- Snack – Protein shake of your choice. Try adding a scoop of NOW Spirulina Powder for an added boost to your metabolism!
- Lunch – Tuna or chicken salad wrap made with low-fat mayo, celery, diced apple in a whole wheat tortilla wrap.
- Snack – Mixed greens salad topped with strawberries, shelled sunflower seeds, and low-fat dressing.
- Dinner – Grilled salmon filet with garlic and lemon, side of grilled asparagus, and ¼ cup of brown rice or quinoa. (To add flavor to your rice or quinoa, try adding sautéed mushrooms.)
Day 4
- Breakfast – ¼ cup of cottage cheese topped with fresh fruit and a sprinkle of granola.
- Snack – Protein shake of your choice, made with fresh or frozen fruit.
- Lunch – ½ cup of whole wheat pasta with diced chicken, salmon, or shrimp and an organic greens side salad.
- Snack – Apple slices and ¼ cup of NOW Almonds.
- Dinner – Beef or chicken stew made with diced grilled chicken breast or extra lean beef, vegetables and broth of choice.
To boost your metabolism and get even closer to the six pack goal, try adding NOW Vitamin D to your diet. Studies show that when combined with diet and exercise, Vitamin D significantly improves weight loss by up to 50%!
http://weightlossandtraining.com/six-pack-diet-plan-for-women
