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BACK to Contents
Sculpt
Your BodY
with the
FoodS
You love
EAT
for
ABS
from the experts at
m and w
EAT FOR ABS 1
This book is intended as a reference volume only, not as a medical manual.
The information given here is designed to help you make informed decisions about your health.
It is not intended as a substitute for any treatment that may have been prescribed by your doctor.
If you suspect that you have a medical problem, we urge you to seek competent medical help.
The information in this book is meant to supplement, not replace, proper exercise training.
All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full
responsibility for their safety and know their limits. Before practicing the exercises in this book,
be sure that your equipment is well-maintained, and do not take risks beyond your level of experience,
aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as
a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor.
As with all exercise and dietary programs, you should get your doctor’s approval before beginning.
Mention of specific companies, organizations, or authorities in this book
does not imply endorsement by the author or publisher, nor does mention of specific companies,
organizations, or authorities imply that they endorse this book, its author, or the publisher.
Internet addresses and telephone numbers given in this book were accurate at the time it went to press.
© 2018 Hearst Magazines, Inc.
All rights reserved. No part of this publication may be reproduced or transmitted in any form
or by any means, electronic or mechanical, including photocopying, recording, or
any other information storage and retrieval system, without the written permission of the publisher.
Men’s Health
®
and Women’s Health
®
are registered trademarks of Hearst Magazines, Inc.
Printed in the United States of America
Exercise photographs by Matt Rainey
Book design by Laura White
15215
2
Contents
INTRODUCTION:
EAT FOR ABS page 3
6 REASONS YOU OVEREAT page 5
HOW TO READ A
NUTRITION LABEL
page 11
EXPERT SECRET:
EYEBALL YOUR CALORIES page 14
ADD EXERCISE
TO SPEED FAT LOSS
page 20
WORKOUTS
›
Dumbbell Demolition page 24
›
Countdown Chaos page 26
›
The Bodyweight Shred page 28
SUCCESS SECRET:
DETAIL YOUR JOURNEY page 30
HOW TO MEASURE YOUR BELLY
page 34
HOW TO WEIGH YOURSELF
page 35
HOW TO TAKE YOUR
BEFORE & AFTER PHOTOS
page 36
YOUR NUTRITION GUIDELINES
page 40
YOUR EATING PLAN page 48
THE 7-DAY FAT LOSS MENU
page 52
RECIPES page 60
›
Breakfast page 61
›
Lunch page 70
›
Snacks page 76
›
Dinner page 78
FAST FOOD FOR FAT LOSS
page 102
THE 30-DAY
EAT FOR ABS
FOOD AND WORKOUT
TRACKER
page 113
EAT FOR ABS 3
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Eat
for abs
Nobody likes the way belly fat looks. And it’s also a legitimate
health hazard. Scientists have determined that the fat that set-
tles around your belly secretes substances known as adipokines,
which raise your risk for disease. In fact, the larger your belly
grows, the more dangerous it becomes.
That’s why we teamed with top nutrition experts to help you
shed unwanted belly fat and reveal the muscles below. Well, that
and the fact that having abs that show ranks as one of the top goals
of people when it comes to their fitness. It’s an outward sign that
you work hard to take care of your body. And, of course, a flat, lean
belly also tends to be appealing to both men and women alike.
We started with a few premises:
1. You like all kinds of food—including junk food—and probably like
to drink alcohol.
2. You’re busy as hell, especially with family and work obligations.
3. You need to consistently get a good night’s sleep—so that you
can look, feel, and perform your best.
4
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These are the realities for most of us. And so we built Eat for
Abs around them, to create a program that isn’t life altering,
but is body transforming. A program that:
•
Gives you calorie limits—you need them to lose weight—but
also provides you flexibility in how you use those calories.
•
Allows you to have an indulgent night out at the bar—or the
pizza buffet—but asks you just to plan a little for it.
•
Trains you to eat smaller portions, but without giving up the
foods you love.
All to help you change your habits, a little bit at a time, but
while allowing you to see quick results.
And we did just that. How? By simplifying everything.
We took what science tells us are the keys to the most eective
weight loss programs, and focused on those principles. But we
also examined the habits of those people who look fit yet seem-
ingly “eat whatever they want,” and created ways to help you
use the same kind of eating strategies.
The upshot is that while easing you into a healthier lifestyle,
we’ve developed a program that will still flatten your belly fast.
And perhaps the best part? That day when you wake up and
say, “Eating for abs is actually easy!”
EAT FOR ABS 5
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6
REASONS
YOU OVEREAT
Let’s get the obvious reason you overeat out of the way:
Food tastes really good. And some of it tastes really, really good.
The truth, though, is that everyone likes food, yet some people
struggle to find their stopping point more than others.
So we asked Men’s Health Nutrition Adviser Michael Roussell,
Ph.D., to help you understand why. “Being aware of the reasons
you might overeat can help you identify the behaviors that
are holding you back from the results you want,” says Roussell.
Use his advice so that you can fill up—without filling out.
1. You Use Food as a Reward (Too Often)
“Food is more than just calories,” says Roussell. “It’s part of
your culture and your experiences, and it’s also a great reward.”
And that’s all good. But it’s easy to make rewarding yourself with
food a regular habit, rather than a special event.
Ever had a hard day at work and say, “I deserve a glass of wine”—
and then proceed to drink the whole bottle? And have you ever
done that more than once in a week?
“You need to be realistic about the caloric cost of using food as
a frequent reward,” says Roussell. Start noting all the places
that you allow high-calorie meals or binge-drinking to creep in
as rewards because you “deserve it.”
If this happens once a day, or even once every two or three days,
you’ve identified a key area where you need to adjust your mind-
set, and put a governor on your intake.
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2. You Constantly Throw in the Towel
Does this sound familiar? You eat a slice of pizza for a snack,
and immediately grab another. You hesitate, but then think,
‘What the hell, I’ve already blown my diet. I might as well
eat the whole thing!’ (Researchers literally call this the “what-
the-hell eect.”)
Try to keep a logical perspective: Having an extra piece or two
of pizza isn’t a big deal in the grand scheme of your diet. “You
can just eat a little less later in the day, or adjust your diet a
little tomorrow,” says Roussell. “Just remember that there’s a
big dierence between eating 300 extra calories of pizza versus
1,000 calories or more.”
There’s room for error, especially if you plan for it. The great
news is the Eat for Abs nutrition guidelines that come later in
this program will show you exactly how to do just that.
3. You’re Too Tough on Yourself
“The worst things you can do are beat yourself up when you eat
junk food, or feel bad if the scale isn’t moving,” says Roussell.
“Shame can drastically damage your weight loss eorts.”
For example, in one study, University of Toronto researchers
rigged scales to make dieters think they had gained 5 pounds
even though the participants had actually lost weight. Those
who felt greater shame about their weight gain subsequently
ate more ice cream than those who weren’t as bothered by
their results. Wake Forest University scientists observed simi-
lar findings.
The bottom line: “If you eat too much of a food that you really
didn’t want to eat, don’t beat yourself up,” says Roussell. “Vow
to do better the next time and move on.”
EAT FOR ABS 7
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4. You Eat Out Too Much
According to the USDA, more than 40 percent of meals are
eaten away from home. “The loss of control over portion sizes
often leads to overeating,” says Roussell.
It’s essentially good customer service gone bad: “Restaurants
entice customers by oering bigger meals,” says Roussell.
That can be appealing, of course, since we generally want more
for our money. “Unfortunately, many of us are conditioned to
clean our plates instead of listening to our bodies.”
In a Cornell University nutrition survey, the heaviest men
said they usually stopped eating when they thought they had
consumed the “normal amount”—a typical restaurant entrée,
say—instead of when they started to feel full.
TEST YOUR CALORIE I.Q.
University of Arkansas researchers discovered that people underesti-
mated the number of calories in restaurant meals by as much as
93 percent. Could you have done better? Check out the average
guess—along with the actual calorie content—for three popular dishes.
HAMBURGER
AND FRIES
Average guess:
777 calories
Actual number:
1,240 calories
FETTUCCINE
ALFREDO
Average guess:
704 calories
Actual number:
1,500 calories
CHICKEN
FAJITAS
Average guess:
704 calories
Actual number:
1,660 calories
8
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Roussell’s advice: “Look online for a restaurant’s nutrition
information ahead of time, and determine what’s appropriate.”
At some chains, you can often request a “half order.”
If you’re going to a more upscale establishment, use the tools
that you’ll learn in the Eat for Abs program for eyeballing
portion size, or simply plan ahead strategically so that you can
allocate more calories for the meal—guilt-free. (You’ll learn
how to do that during this program as well.)
5. You’re Distracted
How often do you just eat? “To clarify, eating while you watch
TV, browse your Facebook feed, or work at your desk doesn’t
count,” says Roussell. “I want to you to think about how often
you literally just sit and eat.” For most of us, the answer is not
very often.
“Multitasking while eating is the norm and it’s costing you
hundreds of unaccounted for calories,” says Roussell. “Multi-
ple research studies show that eating while you watch a screen
of any kinds leads to consuming more food and a reduced
ability to remember how much you ate.”
The reason: Being distracted prevents your body from fully
engaging in the process of eating. “It lessens your body’s ability
to sense the amount of food you are eating and thus how full it
should make you,” says Roussell.
Research from the University of Bristol also shows that this
distraction eect lingers for 5 to 10 minutes after the distraction
of removed. The end result is that you don’t feel as full and
satisfied when the meal is over, and you don’t remember
how much you ate previously when you sit down to eat your
next meal.
EAT FOR ABS 9
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ANOTHER REASON
TO DROP THE REMOTE
In a recent study, Australian scientists analyzed the
leisure-time habits of more than 2,000 people.
Their finding: The most sedentary folks were the most
overweight, and spent about 3 hours a day—almost 50 percent
of their downtime—in front of a TV. The most active people
(who were the leanest) watched the box for just 56 minutes.
TV doesn’t make you gain weight. But it does likely lead to more
calories through distracted eating—unless you’re mindful of it.
AMOUNT OF LEISURE TIME SPENT BY...
Overweight sedentary
people…
Watching TV 49%
Using the computer 8%
Playing video games 1%
Reading 12%
Sitting and talking 14%
Driving for leisure 15%
Exercising or being
physically active 1%
Lean Active
people…
Watching TV 28%
Using the computer >1%
Playing video games >1%
Reading 12%
Sitting and talking 12%
Driving for leisure 12%
Exercising or being
physically active 35%
10
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What’s more, British researchers discovered that those who
could recall exactly what they ate for lunch downed 30 percent
less than those who skipped the review session. The scientists
say that remembering recent eating might enhance awareness
of how satiating the food was, which then has an eect on
subsequent consumption.
6. You’re Really Tired
Lack of sleep and the ensuing fatigue has major implications
on your ability to control overeating. Read: Being tired saps
your willpower.
A 2013 study in Proceedings of the National Academy of Sciences
found that not getting enough sleep can cause people to eat
up to 5 percent more calories per day—primarily after dinner.
Fatigue also increases stress, another driver of willpower
depletion.
“Research in animals shows that there is a direct line between
stress and reward-driven eating, and it’s very likely this is the
case in humans, too,” says Roussell. “In other words, people
often eat for pleasure in an eort to reduce stress. There’s a
reason they’re called ‘comfort foods.’” Focus on getting 7 to
9 hours of sleep each night to help strengthen your dietary
resolve and curb overeating.
For best results, try to keep a consistent sleep schedule, so that
you aren’t as inclined to oversleep on the weekends. A recent
Australian study found that people who sleep later than normal
on Saturday and Sunday have greater levels of fatigue on
Monday and Tuesday than those who rise at their regular time.
EAT FOR ABS 11
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How to
rEad
a NutritioN
LabEL
The first rule of nutrition labels: Ignore the marketing
hype. For example, we found a package of Skittles that said,
“Fat Free!” on the label. And yes, Skittles are indeed fat-free.
That’s because they’re almost 100 percent sugar!
Our point: Food manufacturers tout what they want you to
notice. So even if the front label claims draw you in, use
the Nutrition Facts label on the back of the package to make
an informed decision. (“Facts” is the key word here.)
The Nutrition Facts label empowers you with knowledge.
You may already understand how to read it, since it’s not
complicated. But use the primer starting on the next page for
a refresher course, just to be sure.
PHOTO CREDIT: RYAN OLSZEWSKI
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12
Nutrition Facts
Serving Size 28g
Servings per Container about 10
Amount Per Serving
Calories 170 Calories from Fat 130
% Daily Value*
Total Fat
15g 23%
Saturated Fat 1.5g 8 %
Trans Fat 0g
Monounsaturated Fat 8g
Cholesterol 0mg 0 %
Sodium 50mg 2 %
Potassium 210mg 6 %
Total Carbohydrate 5g 2 %
Dietary Fiber 3g 12%
Sugars 1g
Protein 6g
Phosphorus 10%
Ingredients: ALMONDS, PEANUTS,
PISTACHIOS, PEANUT AND/OR
COTTONSEED OIL, SEA SALT.
2
3
4
5
6
7
8
9
1
EAT FOR ABS 13
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1 SERVING SIZE
Many products look like single-serving
snacks—a “King-Size” Snicker’s bar, for
instance—but may actually provide two
or more servings. The Nutrition Facts
give you the calories per one serving,
not the entire package.
2 CALORIES
This is the number of calories per
serving. Multiply this by the number of
servings you eat to know your total
calorie intake.
3 FAT
Don’t obsess over the number of fat
grams. The total number of calories
is your best guide. If you want to calcu-
late fat calories, 1 gram of fat equals
9 calories.
4 SATURATED FAT
Saturated fat has been demonized over
the years, but again, it’s your overall
diet that’s most important. As long as
you aren’t regularly overeating or gaining
weight, your saturated fat intake isn’t
likely an issue.
5 CARBOHYDRATE
You may have been told that carbs make
you fat. But as with fat, your major
concern is total calories. We recommend
that you limit your carbohydrate intake
to around 40 grams at any given meal
(to avoid large spikes in blood sugar).
Use that as a general guide, not as an
unbreakable rule. If you want to calculate
carbohydrate calories on your own,
1 gram of carbohydrate equals 4 calories.
6 FIBER
Fiber is a type of carbohydrate that
makes up the structural material in the
leaves, stems, and roots of plants. Un-
like sugar and starch—the other two
kinds of carbs—fiber doesn’t impact
your blood sugar. In fact, it helps slow
the absorption of sugar into your blood
stream. Fiber may also stimulate CCK,
an appetite-suppressing hormone in the
gut. Think of it as the “anti-sugar.”
7 SUGAR
Just like saturated fat, don’t obsess over
sugar. But generally, packaged foods with
more than 15 grams of sugar per serving
(candy, soda) aren’t great choices.
8 PROTEIN
Protein is a key nutrient when you’re
trying to lose weight because it helps
curb your appetite and protect your
muscles. If you want to calculate protein
calories on your own, 1 gram of protein
equals 4 calories.
9 INGREDIENTS
We like the rule: The fewer ingredients,
the better. When reviewing the ingredi-
ents, keep in mind that the ingredients
list is ordered from “most” to “least.”
14
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EXPERT SECRET
EyEbaLL
your CaLoriEs
One of the most valuable food skills you can have is the ability
to eyeball calorie counts. The idea isn’t to strive for perfection,
but to be able to roughly judge a meal size.
This will help you make a reasonably informed decision about
how much to eat. And over time, this becomes second nature,
so that with just a quick glance at your plate, you’ll know if it’s
an appropriate portion size.
In the following pages, you’ll learn easy ways to recognize how
many calories are in a certain amount of common foods. You can
then estimate how much of that food is on your plate, and do some
simple math to gauge the calories.
Example: One serving of pasta (220 calories) is about the size of a
baseball. Now let’s say you think that the amount on your plate
would make up two baseballs. You would then estimate that you
have 440 calories of pasta.
While it may seem like a lot to remember at first, you’ll find that
the groupings we use make it relatively easy to recall calorie
counts. The key: Just practice at a few meals with this guide
close at hand.
EAT FOR ABS 15
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½ GOLF BALL = 1 Tablespoon
SOUR CREAM
30 calories
3g of fat
SALAD
DRESSING
60 calories
6g of fat
MAYONNAISE
60 calories
6g of fat
PEANUT
BUTTER
100 Calories
3g of protein
3g of carbohydrate
9g of fat
BUTTER
100 calories
12g of fat
OLIVE OIL
120 calories
14g of fat
Dierent products can vary by 10 or 20 calories, but these
estimates will guide you.
As a reminder, the numbers that follow are all general esti-
mates. You’ll find that actual calorie counts can vary depending
on the product you buy. But use these rough numbers to make
an educated guess, and you’ll get close enough to keep your
portion sizes where they should be.
16
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EXPERT SECRET
EyEbaLL your CaLoriEs
PING PONG BALL = 1 ounce
NUTS AND SEEDS
170 calories
6g of protein
4g of carbohydrate
16g of fat
Think: small handful, not large handful.
4 DICE = 1 ounce
CHEESE
110 Calories
8g of protein
One ounce is often one slice, but that also depends on how thick
the cheese is cut. To better estimate the calories in a specific slice,
just imagine if those dice were smashed down into a flat piece.
EAT FOR ABS 17
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EXPERT SECRET
EyEbaLL your CaLoriEs
DECK OF CARDS = 3 ounces
LEAN BEEF,
CHICKEN,
OR PORK
150 to 200 calories
20 to 25g of protein
The calories will vary depending on the cut of meat, but this
puts you in range. Estimate on the high side when you’re eating
at a restaurant. The highest fat selections may contain about
230 calories per 3 ounces.
COMPUTER MOUSE = 3 ounces
LEAN DELI-MEATS
75 to 90 calories
15 to 20g of protein
This will vary by brand. So if you’re making your sandwich
yourself, check the nutrition label. If not, estimate on the
higher side.
18
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EXPERT SECRET
EyEbaLL your CaLoriEs
CHECKBOOK = 3 ounces
FISH
100 to 150 calories
20g protein
Very fatty fish, like salmon and mackerel, may provide 200 to
230 calories for a 3-ounce serving. But this will be close for
most other types of fish, including halibut, tuna, and flounder,
as well as lobster, clams, and scallops. It’s worth noting that
shrimp is particularly low-calorie, providing about 83 calories
and 18 grams of protein per 3 ounces.
A ½ cup would be the equivalent of a tennis ball or a small fist.
(Or a ½ of a baseball.)
* DOUBLE THESE NUMBERS FOR COOKED VEGETABLES. THEY “SHRINK” WHEN YOU COOK
THEM SO 1 CUP OF COOKED VEGETABLES IS USUALLY AT LEAST TWICE 1 CUP OF RAW.
BASEBALL = 1 cup
VEGETABLES
(RAW)*
35 calories
6g of carbs
FRUIT
80 to 100 calories
20 to 25g of carbs
POTATOES
120 calories
30g of carbohydrate
RICE
(COOKED),
CORN
170 calories
40g of carbohydrate
PASTA,
OATMEAL,
CEREAL,
BEANS
(cooked)
220 calories
40g of carbohydrate
EAT FOR ABS 19
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EXPERT SECRET
EyEbaLL your CaLoriEs
THE BEST OF THE REST
1 SLICE OF BREAD
70 calories
13g carbohydrate
1 FLOUR TORTILLA
70 calories
13g carbohydrate
1 SLICE OF BACON
40 calories
2g protein
7g fat
1 PAT OF BUTTER
50 calories
5g fat
1 CUP (8 OUNCES)
OF 2% MILK
130 calories
8g protein
1 LARGE ORGANIC EGG
70 calories
6g protein
20
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add ExErCisE
to spEEd fat Loss
You’ve probably heard that when it comes to losing weight, “diet
is everything” or “it’s 90 percent diet?” This is well-meaning
advice, but it sends the message that exercise is essentially irrel-
evant when it comes to weight loss. And that’s just not accurate.
It all comes from the idea that you can’t “out-exercise a bad
diet.” This adage was popularized in the mid-2000s in order to
emphasize the importance of good nutrition to go along with—
not as a substitute to—a good exercise program.
And it’s generally true, since you can eat a 1,000-calorie cheese-
burger in 5 minutes, but it’d take an hour of intense exercise
to burn that many calories. But this isn’t intended to suggest
that exercise doesn’t matter, only that it’s easy to sabotage your
calorie-burning eorts with horrible calorie-consuming habits.
Diet plays the greatest role in your weight loss eorts when your
diet is lousy. If you’re overeating by 2,000 calories a day, you
can move the needle on the scale a whole lot faster by simply
not overeating than you can by starting an exercise program.
That doesn’t make dieting better than exercise. It means you
had a really, really bad diet. And of course you should fix it.
So simply improving your diet will lead to weight loss, but you
can speed your results even more by exercising. Obviously
increased activity will increase your total calorie burn. But
EAT FOR ABS 21
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exercise—the right kind of exercise—has three more benefits
that also allow you to achieve better results, faster.
1. You’ll Lose 40 Percent More Fat
While you’ve no doubt been told that aerobic exercise is the
key to losing your gut, resistance training is actually more
valuable. It not only burns calories, but it also protects your
muscle. Here’s why that matters.
Ball State University researchers put overweight people on a
reduced-calorie diet, and divided them into three groups—
one that didn’t exercise, another that performed aerobic exercise
3 days a week, and a third that did both aerobic exercise and
resistance training 3 days a week.
The results: Each of the groups lost nearly the same amount
of weight—about 21 pounds. But the lifters shed 5 more pounds
of fat than those who didn’t pump iron. Why? Because their
weight loss was almost pure fat, while the other two groups lost
just 15 pounds of lard, along with several pounds of muscle.
LOSS
DIET
DIET
DIET
in
ONLY
+ Aerobic Exercise
+ Aerobic Exercise
Pounds
+ Weight Training
24
20
16
12
8
4
0
BODY FAT LEAN BODY MASS
21.2
14.6
21.8
19.8
15.4
21.1
22
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Do the math and you’ll see that resistance training led to 40 per-
cent greater fat loss. This isn’t a one-time finding. Research on
non-lifting dieters shows that, on average, 75 percent of their
weight loss is from fat, and 25 percent is muscle. Think of it
in terms of liposuction: The whole point is to simply remove
unattractive flab, right? That’s exactly what you should demand
from your workout.
2. You’ll Be More Likely to Stick to Your Diet
University of Pittsburgh researchers studied 169 dieters for
2 years and found that those who didn’t follow a 3-hour-a-week
training plan ate more than their allotted 1,500 calories per
day. The reverse was also true—sneaking snacks sabotaged
their workouts. “One healthy behavior without the other will
not work. You need to diet and exercise to maintain long-term
weight loss,” says lead study author John Jakicic, Ph.D. That’s
because both actions can act as a reminder to stay on track.
Besides helping you stick to your plan, there’s yet another benefit
to this two-pronged approach. The better you are at following
your diet, the more you’ll notice the impact of your exercise
program. Because your calorie intake will be under control,
the calories you burn during exercise will add to your losses.
Plus, with a weight training exercise plan, your muscles will feel
tighter and, as you shed fat, become more defined. The upshot
is that the better you look and feel, the more likely you are to
stay motivated.
3. You’ll Be Healthier and Fitter
For a recent story, longtime Men’s Health contributor Lou
Schuler talked to one of the top weight loss scientists in the
world, George L. Blackburn, M.D., Ph.D., director of the Center
for the Study of Nutrition Medicine at Beth Israel Deaconess
EAT FOR ABS 23
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Medical Center in Boston. When he asked Dr. Blackburn about
why fitness is important for weight, Dr. Blackburn said: “It’s not
fitness to burn calories. Even sleep burns calories. It’s fitness to
be fit.”
Dr. Blackburn is one of the authors of a study published in Obesity
Reviews that describes the many benefits of exercise beyond the
eect it has on your weight. They are:
•
Stress reduction
•
Improved insulin sensitivity and other hormonal responses
to food
•
An overall sense of competence and accomplishment
•
Motivation to improve other behaviors
Schuler says that those last two tie together the psychological
and physiological benefits of exercise, both of which are crucial
to anyone who’s struggling to stick with a workout program.
Ultimately, it doesn’t take a lot of exercise to get all of the benefits
that we’ve discussed in this section. In fact, a good 30- to
40-minute resistance workout, 3 days a week, provides most of
the benefits. It’s enough time to build strength and protect
your muscle, boost your metabolism, and improve your cardio-
vascular fitness. And, of course, speed fat loss.
To get you started, we’ve included three workouts from The
Men’s Health 30-Minute Shred, a cutting-edge training manual
created by the 2017 IDEA global personal trainer of the year,
Michael Piercy, M.S., C.S.C.S. Simply rotate between the routines
three days a week, making sure to warm up for 5 minutes before
each session. And if you like these, you can find 19 more work-
outs just like them in The Men’s Health 30-Minute Shred. Order
your copy at MensHealth.com/30minshred.
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Directions Set a timer for 8 minutes. Start the clock, and do Exercises 1A,
1B, and 1C as a circuit, performing one movement after the other. Do the
prescribed number of repetitions of each exercise, resting as needed. Once
you’ve done each movement one time, that’s 1 round. Do as many rounds and
total repetitions as possible (AMRAP) in 8 minutes. Repeat the procedure
for Exercises 2A, 2B, and 2C, and Exercises 3A and 3B.
DumBBell
Demolition
Destroy stubborn fat with these diabolical
8-minute circuits. The more rounds
you do, the more calories you annihilate.
CIRCUIT
8-Minute
AMRAP
Squat
to Press
Decline
Pushup
Hipup
1A 1B 1C
12 Reps 10 Reps 8 Reps eaCh sIde
1
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Thruster Dumbbell
Romanian
Deadlift
Dumbbell
Russian Twist
2A 2B 2C
12 Reps
10 Reps
8 Reps
Suitcase
Carry
Dumbbell
Lateral Lunge
3A 3B
10 sTeps eaCh sIde 10 Reps eaCh sIde
CIRCUIT
8-Minute
AMRAP
CIRCUIT
8-Minute
AMRAP
EAT FOR ABS 25
2
3
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Directions Perform each pair of exercises using a “countdown ladder”
technique, starting with 10 repetitions and working your way down to 1. Do
10 repetitions of Exercise 1A, followed by 10 repetitions of Exercise 1B. Without
resting (or with as little rest as needed), do 9 reps of both exercises, then 8 reps
of both exercises, and so on, until you’ve completed 1 rep of both exercises.
Then repeat the procedure for Exercises 2A and 2B, and Exercises 3A and 3B.
CountDown
ChAos
Basically, this workout is
going to kick your ass.
There’s no way around it.
Dumbbell Single-Leg
Romanian Deadlift
Renegade
Row
1A 1B
(do boTh sIdes)
CIRCUIT
Countdown
LAddeR 10—� 1
1
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Lunge with
Overhead Press
Dumbbell
Pushup
2A 2B
Dumbbell Squat
Thrust to Curl
Supine Dumbbell
Triceps Press
3A 3B
10 To 15 Reps 10 Reps
CIRCUIT
Countdown
LAddeR 10—� 1
CIRCUIT
Countdown
LAddeR 10—� 1
EAT FOR ABS 27
2
3
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Directions Do Exercises 1A, 1B, and 1C as a circuit, completing one move-
ment after the other. Perform each exercise for the prescribed repetitions or
time, resting as little as needed. Once you’ve done each movement one time,
that’s 1 round. Complete a total of 3 rounds, and then rest for 60 seconds.
Repeat the procedure for Exercises 2A, 2B, and 2C (do 3 rounds), and then
Exercises 3A, 3B, and 3C (do 2 rounds).
the BoDyweight
shreD
Warning ahead: This no-weight
workout is a serious sweat fest.
Think of it as your fat cells crying.
CIRCUIT
1
d o 3
Rounds
Speed
Squat
Plank
Walkup
Seal
Jack
1A 1B 1C
15 Reps 30 Reps 60 seConds
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Single-Leg
Glute Bridge
Plank
Rotation
Scissor
Hop
2A 2B 2C
15 Reps eaCh sIde 45 seConds 60 seConds
Squat
Jump
Walkout
Atari
Frogger
3A 3B 3C
15 Reps 45 seConds 60 seConds
CIRCUIT
2
d o 3
Rounds
CIRCUIT
3
d o 2
Rounds
EAT FOR ABS 29
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SUCCESS SECRET
dEtaiL your
JourNEy
We all want to look good. Heck, we all want to look great—fit,
lean, healthy. But when you consider the ever-worsening
American obesity epidemic, you realize that just looking good
must not be that great of a motivator. Our point: If your diet
(and exercise) plan’s only purpose is to help you finally achieve
six-pack abs, it may be hard to stick with for the long haul.
The good news: We can help with that.
We’ve recently observed a process that we think can help
anyone institute lasting lifestyle changes—particularly when
it comes to fitness and nutrition. The key is to provide yourself
with additional motivators, such as positive impacts on your
health and overall well-being.
You can start by monitoring recurring health issues that you
already have—like migraines, heartburn, acne, canker sores,
and poor sleep quality—along with blood pressure, cholesterol,
triglycerides, and other common measures of cardiovascular
health. It can be anything you’d like to improve.
After all, discovering that your diet and exercise regimen helps
relieve the symptoms of a long-time ailment, and improves
the quality of your everyday life, can be a powerful source of
motivation.
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Let’s say you have frequent heartburn, a frustrating and painful
problem that’s plagued you for some time. Now imagine if
you discovered that regularly eating a smart diet—like Eat for
Abs—completely eliminated this ailment. Would you stick with
it? Chances are, you would—and probably without a second
thought. When you’re given the proper motivation to stick to a
specific diet, it becomes much easier to follow.
Assuming that makes sense, here’s the problem: Most of us
aren’t very good at recognizing the signals our bodies are giving
us. Or perhaps more accurately, we aren’t very good at placing
a positive signal (“I have more energy!”) or negative signal
(“My blood pressure has gone up!”) with a specific action we’ve
taken—such as changing our diet.
The solution? You need to develop a process that helps you
identify the positive and negative feedback your body is giving
you on a daily basis. This will help you to more quickly realize
the full impact that a diet and exercise program can have on
your health—and your life. Ultimately, it will provide you with
hard data in which to fuel your motivation to follow through in
the long-term.
One of the best examples of this is a study conducted at Leeds
Metropolitan University in the United Kingdom, in which the
researchers examined how exercise impacts job performance.
It worked like this: Each day for a month, 210 workers partici-
pating in an exercise program provided daily feedback on job-
related duties and time management, as well as on interactions
with co-workers. They simply reported observations of their
own behavior based on a seven-point scale. For example, they
were asked to rate their ability to work without stopping for
unscheduled breaks, and how eectively they were able to stick
to their “to-do” list for the day. They also provided details about
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their workload and exercise session. When the results were
tallied, even the researchers were surprised.
Consistently, workers scored 15 percent higher in their ability to
meet both time and output demands, and were also 15 percent
more tolerant of their co-workers. “What we found staggered
us, and we were left wondering what companies might do
otherwise to produce these 15 percent improvements,” says
Jim McKenna, Ph.D., the lead researcher of the study.
Now consider for a moment what these numbers mean to you:
On days you exercise, you can—theoretically at least—accomplish
in an eight-hour day what normally would take you nine hours
and 12 minutes. Or you’d still work nine hours, but get more
done, leaving you feeling less stressed and happier with your
job, another perk that McKenna says the workers reported on
the days they exercised.
Obviously, the responses that led to all of these results were sub-
jective. But it’s hard to deny that perception is reality when it
comes to job satisfaction. And a 15 percent boost in productivity
might just give you a case for a similar boost in pay.
So let’s say you want to start exercising, but think you just can’t
find the time. This study shows that if you actually take the
time anyway, and then document your work productivity daily,
you’ll discover that you actually get more done. The end result:
Your favorite excuse to not exercise will no longer exist. In fact,
you’ll now be more motivated to exercise than ever. There’s
absolutely no downside, and your life should be vastly improved.
If you want to try this yourself, you can keep an on-the-job
performance journal on both the days you exercise and the days
you don’t. Each day, rate the following, on a scale of 1 (most
favorable) to 7 (least favorable):
EAT FOR ABS 33
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•
Your ability to work without stopping to take unscheduled
breaks.
•
Your ability to stick to your routine or plan (your to-do list)
for the day.
•
Your overall job performance.
“It’s likely you’ll find that you score higher and get more done
on the days you exercise, despite taking time out for your
workout,” says McKenna.
This is just one basic example. But you can use a similar
template for virtually every aspect of your life. To help you do
just that, we’ve created The 30-day Eat for Abs Food and
Workout Tracker that you can find starting on page 113.
You’ll see there’s a checklist of items for you to track. The
obvious one is weight. But you’ll also monitor your mood, energy
levels, work productivity, and general wellness, too. (Did you
catch a cold? How long did it last?)
And you can include the chronic problems that you already
have—regular headaches, heartburn, acne, or even anxiety.
That’s what this journal is all about. It’ll help you track all
of the benefits you receive from the Eat for Abs program.
And that’ll ensure you don’t stop before you’ve gotten the results
you want.
Ultimately, using this process will allow you to determine the
eect that Eat for Abs is having on your entire life, not just your
body. We think it can transform you both inside and out, and
make every single day better. And isn’t that the whole point?
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How to
MEasurE
your bELLy
Tracking your waist circumference is the easiest way to gauge
your progress on the Eat for Abs program. You can use a
typical cloth tape measure. However, if you want the most
accurate results possible, you may want to purchase a product
like a Gulick Tape Measure (available at Amazon.com or
performbetter.com).This type of tape measure provides
constant tension to allow you to get a consistent measurement
each time. This helps you avoid human error, and ensures a
more accurate reading.
Here’s how to do it:
1. Wrap a measuring
tape around your
abdomen—or better
yet, have a signifi-
cant other help
you—so that the
bottom of the tape
touches the tops of
your hip bones.
2. Your belly-button
moves as you lose
fat, but your hip
bones don’t. So this
method ensures that
you always take the
measurement at the
exact same location.
3. The tape should
be snug, but shouldn’t
compress the skin,
and should be parallel
to the floor. Once you
have your number,
record it, and then
check it again each
month to monitor
your progress.
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How to
wEigH
yoursELf
Weigh yourself first thing in the morning, after you’ve used the
restroom, but before you eat breakfast or do any activity.
Make sure your scale is calibrated to zero. (We had to say it.)
You want to take this approach each time. You technically only
need a before and after weight, but you can obviously track your-
self throughout the plan if you want. For some people, daily
weigh-ins keep them motivated. For others, frequent weighing
can lead to frustration, as too much focus is put on the number
on the scale. Choose the strategy you think works best for you.
Mainly, don’t be overly concerned about your weight on a day-
to-day basis: Weight loss is rarely linear. That is, you won’t
lose 2 pounds a week, every week. For instance, you might lose
2 pounds one week, then 0 pounds the next, and then 4 pounds
the next week. You may even gain a little one week. That’s just
the way it works. We are concerned with what happens over
the course of this program, not in any single day or even week.
In some cases, you may also gain muscle as you lose fat, which
means your results won’t be accurately reflected on the scale. So
one of your best indicators of progress is how your jeans are fit-
ting. If they start to loosen, you’re moving in the right direction.
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How to
takE your
bEforE & aftEr
pHotos
“Before” and “After” photos are a great way to see proof of your
progress once you’ve finished the program. There are two
ways to go about this: 1) Take a clear, precise, and totally honest
photo both before you start the program, and again after you
complete it, for a very accurate portrait of your progress.
Or 2) take a “produced” photo, in order to get the best pictures
possible and really accentuate your results. Option number
two is somewhat controversial, of course, since this can literally
portray you in a better light. But who doesn’t want that?
Choose one approach, or you could do both. That way, you’ll get
a clinical visual documentation of your journey, and also a
more dramatic souvenir that really shows o your hard work.
In this section, we’ve included directions on the best way to
execute each approach.
EAT FOR ABS 37
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Before + After Photos
STRAIGHT FORWARD PICS
Use this guide to create a precise visual record of your body.
1. Find Your Location
Your before and after photos should be taken in the same place
each time. If the room has any sunlight entering it, take the
photos at about the same time of day. Ideally, the wall that you
stand in front of will be neutral—white, gray, or beige—and also
free of pictures or other background items.
2. Wear the Right Clothes
Don’t take a selfie in your underwear. You might want to show
your photos to people down the road, and as a general rule,
we don’t recommend that you publish pictures of yourself in
your skivvies on Facebook. But your call.
For men, we recommend that you take your photos while
wearing a pair of shorts, but without a shirt.
For women, we recommend that you take your photos while
wearing a pair of shorts, and a sports bra, so that your belly is
visible. You can also wear a bikini, if you’re comfortable with it.
3. Get the Shot
Take your before and after photos so that you’re the same dis-
tance from the camera each time, and in the same pose. We
recommend that you stand as tall as you can, with your arms at
your sides. You should be facing forward, and take either a full-
body shot or from your knees or waist up. You should also take
a photo from the side, and one from the back, for good measure.
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Before + After Photos
PROFESSIONAL STYLE PICS
Use these tips from Men’s Health contributor Michael Tedesco—
a professional photographer in New York City and Nashville,
Tennessee—to help you capture the perfect pic.
1. Set Up Your Studio
•
Rig your studio in a dark, spacious room with neutral
walls—think: white, gray, or beige. From the center of the
back wall, measure five feet forward, and mark the spot
with a piece of tape. This is where you’ll stand.
•
Three feet to the right, suspend a piece of white poster
board from the ceiling at waist height. “It will kick the light
back onto you,” explains Tedesco.
•
Return to the center, then move four feet to the left. Set a
chair about a foot from the wall, clip a shop light to its back,
and cast the beam toward the center of the wall.
•
From the chair, measure nine feet forward, and hang a
second light on a ladder at head level. Angle the light so it
strikes you mid-side, about 45 degrees. “Side lighting picks
up texture,” says Tedesco. “It highlights changes.” Cover
the fixture with a sheer cloth to diffuse the light.
EAT FOR ABS 39
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2. Moisturize Your Skin
Strip down to your shorts and apply body lotion. “Oil gets too
reflective,” says Tedesco. “But you shouldn’t be ashy.”
3. Take the Stage
Stand on the taped spot, and assume a natural posture—stand
tall with your back straight, and your arms relaxed. Don’t suck
in or bloat your belly. Just try to tighten your core. One tip to
try: Exhale fully, pushing all the air out of your body until you
literally can’t expel anymore. You’ll feel your abs tighten; hold
them that way while the photo is being taken.
4. Start Snapping
Have your photographer stand seven feet in front of you—
12 feet from the back wall—holding the camera at eye level.
She should switch o the flash and zoom-in halfway to reduce
distortion. “Zoom-in too much, and it will compress the image,”
explains Tedesco. “But zoom-out too much, and it will widen
the image.”
5. Play with the Angles
Get the basics: Front and side shots. But experiment, too: Rotate
your torso or capture your backside, and also do some poses
where your muscles are flexed, for fun. Each month, repeat
the process. “Keep track of your setup,” Tedesco advises. “Con-
sistency is key.”
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your
NutritioN
guidELiNEs
We could give you a highly restrictive, “extreme” diet. And if you
followed it to a T, you would get amazing results. Guaranteed.
This would actually be true no matter what type of diet we
oered—whether it was very-low fat, very-low carb, vegan, or a
juice cleanse.
Which might make you wonder: If all of these diets work, then
what do they share in common?
Answer: They all reduce your calorie intake. It’s truly that
simple—no matter what you’ve been told.
And that’s why we’re presenting a far less restrictive but just as
eective option. It’s an eating plan that’s strategically designed
to help you stay satisfied while accelerating fat loss to an all-
time high. Yet it also gives you the freedom to enjoy the foods
you love. Even junk foods.
That’s not a hollow marketing pitch: It’s a fact, and you’re about
to see why.
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EAT FOR ABS
Anyone can tell you: Trying to lose fat without a smart diet
can be an exercise in futility. But the reality is, the less you feel
like you’re dieting, the more likely you are to have success.
When we created this diet, we asked a simple question: What if
you could lose serious weight without feeling deprived? How
would you do it?
We know it has to start with calories, of course. You have to control
those. But we also know that having more of certain nutrients
and less of others is key in helping you control those calories.
That’s why we’ve created guidelines for protein, fat, and carbs.
These aren’t rigid do-this-or-you-will-fail guidelines. They’re do-
this-and-it-will-be-easier-to-succeed guidelines. Big dierence.
If you don’t follow the guidelines, but still eat fewer calories than
you expend, you’ll lose fat. That’s just the way it works.
However, this diet is designed to help you eat fewer calories
with less thought, less eort, and less deprivation. On the next
few pages, we’ll show you the roadmap, and you then you’ll be
ready to start the program.
DAILY CALORIES
We’ve created two separate calorie goals: one for men; one for
women. Men will eat 2,000 calories a day. Women will eat
1,500 calories—about 75 percent of what’s recommended for
men. Why the dierence? Because the average man has a greater
body weight and more muscle mass than the average women,
and ultimately, that’s what dictates metabolism.
Keep in mind, this is a cookie-cutter approach to dieting. For
example, you might be a guy who can lose weight eating
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significantly more than 2,000 calories. But at 2,000 calories,
you’ll still be eating a reasonable amount—you’ll just shed fat a
little faster.
PROTEIN
You probably don’t need to be sold on the virtues of protein,
since it’s the raw material for muscle growth. But this nutrient
also helps extinguish your appetite and aids in fat loss. It’s the
key to faster results.
As minimums, we prescribe 125 grams of protein a day to men
and 94 grams of protein a day to women. You could go higher,
and that’s completely fine. It’s even encouraged, since it helps
quell your appetite. But these recommended amounts provide a
healthy dose of daily protein without requiring you to consume
protein supplements (though we recommend them as a great
option) or force-feed yourself a side of beef every day.
Generally, you should strive to eat at least 20 grams of protein
at each main meal. And again, there’s not a downside to eating
more protein than this, as long as you stay within your target
calorie range.
FAT
You’ll eat roughly the same number of calories from fat—a bit
more actually—as you do from protein. So if you’re a man,
you’ll eat about 65 grams of fat a day; if you’re a woman, you’ll
eat about 50 grams a day. (Reminder: Per gram, fat has about
twice the calories of protein.)
That might sound like a lot. But you’ll likely find it’s ideal. Recent
studies have clearly shown that it’s not fat that inflates your
belly, but too many calories, period.
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Just as important, scientific research doesn’t support the notion
that fat is harmful to your health, especially when it’s consumed
in the context of a reasonable diet overall. Read: Eating fat isn’t
bad for your health; eating too may calories is the real threat.
What’s more, fat may actually keep you from overeating. That’s
because consuming it may boost your levels of cholecystokinin
(CCK), a hormone that makes you feel full. In other words, CCK
release is the reason you put down your fork. The end result:
You stop eating sooner and stay satisfied longer.
CARBS
The rest of your calories—about the same amount as you eat from
protein and fat—will be from carbs. That’s about 150 grams of
carbs for men, and about 110 grams of carbs for women. Carb-
containing foods not only taste good, they can also be rich in
vitamins and minerals. So you don’t need to eliminate them alto-
gether; you just need to make sure you don’t eat them in excess.
Consuming the right amount of protein and fat will make that
far easier, since both keep hunger at bay. Ideally, you’ll cap your
carb intake at about 40 grams for any given meal. Don’t consider
that an ironclad rule—it’s just a guideline that you should try to
adhere to most of the time.
FREE CALORIES
Since we want to make it easier for you to stick to this diet, we’ve
assigned 15 percent of your daily calories as “free” calories.
It works like this: All of the guidelines for protein, fat, and carbs
are based on your total daily calories, minus 15 percent. So for
men, that leaves 300 free calories, and for women, it’s 225 free
calories. (Sorry, ladies! Blame your muscle mass!)
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We’ve subtracted those calories ahead of time, so your protein,
fat, and carb intakes for the meal plan are based on either a
1,700-calorie diet for men or a 1,275-calorie diet for women.
This little loophole is what gives you flexibility. You can use
your free calories however you want. Feel like eating a bowl of
ice cream? You can have it. A couple of glasses of wine? It’s
allowed. Chips and guacamole? No problem.
As long as you limit yourself to your free-calorie allotment, you
can eat whatever you want. For instance, if you prefer to eat
“clean,” you can simply have slightly larger servings at each meal,
a much larger serving at one meal, or redeem your free calories
for a protein shake or a vegetable-packed salad.
Really, it’s your choice. In terms of calories, what you choose will
have no eect on your overall results. You’ll have to determine
for yourself what’s best psychologically, and then manage your
free calories accordingly.
There’s another perk here: If you don’t use your free calories—
or only use a portion of them—you can transfer them to the
next day. So if you have a social event on Friday, you might
want to save some or all of your free calories on Wednesday or
Thursday in order to splurge on Friday night. Think of it as
transferring funds from one day’s account to the next.
What’s more, if you find yourself unexpectedly veering from
your eating plan on Monday, you can simply estimate the
number of calories that you’re “over,” and reduce them with
free calories from subsequent days.
Don’t overcomplicate this! Your free calories are simply
designed to provide you with the ability to enjoy any food you
want, within limits. But again, if you don’t care for this flexibility,
EAT FOR ABS 45
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you can simply eat bigger portions of your planned meals or
choose from any number of healthy snacks, such as those listed
in our 7-Day Fat Loss Menu.
NUMBER OF MEALS
This one’s up to you. In the sample 7-Day Fat Loss Menu that
follows, you’ll see that it provides three meals and one snack
a day. It’s based on the idea that lots of people like to have
breakfast, lunch, an afternoon snack, and then dinner. Plus, with
the option of your free calories, you can easily include another
snack if you want.
But it’s just one example that we know works well for people.
If you prefer just three bigger meals a day, you can simply skip
the snacks and eat larger portions at breakfast, lunch, and
dinner. Or you could even just eat two meals a day. Whatever
you like. The key is using the strategy that best allows you to
adhere to the diet.
BEVERAGES
As a smart strategy, stick with beverages that contain no calories.
For the most part, that means water, unsweetened coee and
tea, and diet soda and other zero-calorie drinks.
The reason: Liquid calories are far easier to over consume
than those in solid food. They also tend to have little impact on
diminishing your appetite.
A couple of caveats: Milk can be a great choice if you’re not
lactose intolerant, since it contains protein and some fat (if you
opt for 2% or whole). And think about it: Most people don’t sit
around drinking a 48-ounce milk from the convenience store
like they do with soda.
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This no-calorie beverage guideline doesn’t apply to protein
shakes either. That’s because they’re filling and have been
shown to reduce appetite. Consider them as you would a snack
or a meal.
Diet soda is a bit controversial. While there’s no strong research
that shows it’s harmful to your waistline or your health, guzzling
these beverages all day long does lead to one potential problem:
You drink less of everything else. So having one or even two
12-ounce diet sodas a day is probably fine, but if you’re downing
five or six 20-ounce bottles, that means you’re limiting your
intake of healthful beverages, such as tea.
Plus, emerging evidence suggests that consuming a lot of sug-
ary-tasting beverages—even if they’re artificially sweetened—
may lead to a preference for sweetness overall. Conceivably,
that could make it harder to stick to a healthful diet.
As for regular soda and juice, we don’t recommend them. Of
course, you can do as you like with your free calories. The concern
is that these sweet drinks won’t satisfy you and will significantly
spike your blood sugar, which can lead to cravings later on.
What about alcohol? As long as it fits into your free calories, it’s
acceptable. One warning: For some people, consuming alcohol
stimulates appetite—so be aware of this, and adjust your intake
as needed. For reference, 4 ounces of wine contains about
100 calories, and 1 ounce of 100-proof liquor has about 80 calo-
ries. (Most commercial beers list calorie counts on the label.)
PROTEIN SHAKES
Protein shakes aren’t necessary, but they are a super-convenient
way to boost your protein intake. Some people love them;
some people don’t. We generally recommend whey and/or casein
EAT FOR ABS 47
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protein. These are high-quality milk proteins that have been
well-studied. But for specifics, we asked Men’s Health
Nutrition Advisor Michael Roussell, Ph.D. what he looks for
in a supplement. “I like a product that has less than 5 grams
of carbohydrate, less than 3 grams of fat, and 20 to 25 grams
of protein per serving,” says Roussell. “I also prefer protein
‘isolate” over ‘concentrate’.”
For comparison, “isolate” as in “whey protein isolate” is a protein
that’s more pure than concentrate—meaning it contains lower
amounts of fat and carbohydrate—and it’s also easier to mix.
“Concentrate” as in “whey protein concentrate” is the cheapest
form of most proteins. It contains slightly higher amounts of fat
and carbohydrate than more pure versions and can be clumpy
and hard to mix by hand; however, it provides the same basic
benefits. (In the case of casein, it’s referred to as “caseinate.”)
Use this to guide your selection, or choose from one of Roussell’s
top three picks.
1.
Biotest
Metabolic Drive
Available at:
biotest.t-nation.com
ROUSSELL SAYS: “I con-
sistently use Metabolic
Drive as my primary
protein as do my wife,
parents, and sister.”
Per serving (vanilla):
110 calories
21g of protein
4g of carbohydrate
1g of fat
2.
Cellucor COR-
Performance
Available at:
cellucor.com or
bodybuilding.com
ROUSSELL SAYS: “They
have awesome flavors.”
Per serving
(whipped vanilla):
120 calories
25g of protein
3g of carbohydrate
1.5g of fat
3.
BSN IsoBurn
Available at:
gobsn.com
ROUSSELL SAYS: “Some
flavors are slightly out of
my carb parameters,
but that’s because they
add some ‘metabolic
enhancing’ components.”
Per serving (vanilla):
120 calories
20g of protein
5g of carbohydrate
2g of fat
48
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your
EatiNg
pLaN
If you want a simple eating guide for getting lean, all you have
to do is follow this meal plan. It’s meant to show you an
easy way to slash calories and accelerate fat loss. There are only
three rules.
1. Don’t Get Too Caught Up with the Numbers
When it comes to nutrition, just about everything is an estimate.
For instance, you can’t know for sure if the 400-calorie portion
you spooned out is actually 400 calories—or perhaps just 380.
Or maybe it’s 420.
Sure, you could measure everything out, but ultimately, that’s
a pretty big hassle that most people don’t want to deal with.
What’s more, we want you to be able to seamlessly swap in
any breakfast, lunch, dinner, or snack that you want without
obsessing over matching the calories precisely.
In fact, that’s the whole approach we took with this eating plan.
While we’ve created calorie goals for each meal, you’ll see
that they’re rarely exact. But they are close, and ultimately add
up to get you close to your daily calorie goal.
EAT FOR ABS 49
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As stated previously: For men, that daily calorie goal is 2,000
calories; for women, it’s 1,500. Some days that number may
be a little less than your goal; some days a little more. The
upshot: You’ll get the results you want, but without having to
micromanage every bite.
2. Keep Your Diet Flexible
Don’t forget: Built into your eating plan are 300 free calories per
day if you’re a man, and 225 calories if you’re a woman. So if
you’re a guy who’s scheduled to eat 400 calories at breakfast
but overindulge and consume, say, 600 calories, that’s perfectly
fine. You can simply subtract the additional 200 calories you
consumed from your daily total of 300 free calories. So you have
just 100 free calories for the rest of the day.
But what if you overeat later in the day—after you’ve already
used your 300 free calories? Subtract the overage from the
next day’s allotment of free calories. While this might sound
like a complicated balancing act, you’ll likely find that it’s very
simple. The easiest way to keep track of this is in the 30-day
Eat for Abs Food and Workout Tracker begins on page 114.
Just note at the end of the day roughly how many surplus
calories you have. You can transfer unused calories forward
to any day, as well as make up for using surplus calories at
your best opportunity.
3. Adjust Your Plan Based on Results
How do you know if the diet is working? Well, you’ll be losing
fat. If you aren’t, it’s time to make adjustments.
In this case, you’ll want to pay closer attention to portion sizes
and double-check to make sure you’re not exceeding your daily
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calorie goal. If that doesn’t kick-start your weight loss, it’s time
to scale back on your free calories.
That’s actually the beauty of this meal plan. If you need to
further reduce your calorie intake, you can simply reduce or
eliminate your free calories and still eat the meals and snacks
that are shown.
As we pointed out previously, weight loss is rarely linear—
meaning that you won’t necessarily lose 2 pounds of fat a week.
You might lose 3 pounds one week, and 1 pound the next. The
bottom line: Give yourself a couple of weeks before changing
your course of action. If you don’t notice weight loss for
2 straight weeks, you’ll want to take a closer look at your calorie
intake. But more importantly, how are your jeans fitting? If
they’re getting looser, you’re getting leaner.
How to Use
tHis eating Plan
Consider this your blueprint. You can follow it as written, or
simply use it as inspiration to create your own meal plan. You
can also use parts of it and substitute where needed.
For example, if you find yourself in an airport during lunch, you
could just swap in one of the Fast Foods for Fat Loss (page 102)
options, or simply refer to the nutrition information on a
packaged product or a restaurant’s website.
If you have a cookbook that lists calorie counts, you can have
anything you want. (You can also use a nutrition tracker like
MyFitnessPal, LoseIt, or SparkPeople to calculate the calories
EAT FOR ABS 51
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in any meal that you prepare.) Just adjust your serving size so
it fits your overall calorie goal. In fact, that’s exactly what we’ve
done here.
We’ve chosen portion sizes that help achieve the targets and
strategically added in a couple of extra slices of turkey or
some fruit, yogurt, or nuts where necessary. It’s absolutely not
rocket science!
Oh, and here’s a nifty trick: You can always eat leftovers from
dinner as your next day’s lunch. It’s actually a genius strategy,
since the same portion size will match your target calories for
both meals.
You’ll also notice that we’ve indicated how many free calories
are available each day. Sometimes it’s less than your allotted
15 percent; sometimes it’s a little more. That’s exactly how it’ll
be for you in real life.
One nice feature: The daily snack for both men and women is
also roughly equal to about 15 percent of daily calories. So all
the snacks are examples of how you could “spend” your free
calories, in the event you want to keep your diet a little stricter
and skip the ice cream, cookies, or wine.
Now . . . are you ready? It’s time to Eat for Abs!
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tHE 7-day
fat Loss MENu
Here’s one example of how you can use the Eat for Abs
principles to create a 7-day eating plan. Of course,
you can follow this plan exactly—and simply repeat it
each week—or just use it as a template for customizing
your own menu. Once you get a week or two under
your belt, you’ll start to find a groove where choosing
your meals becomes easier and easier.
THE CALORIE BREAKDOWN
BREAKFAST
Men: 400 calories
woMen: 300 to 350 calories
LUNCH
Men: 500 calories
woMen: 375 to 400 calories
SNACK
Men: 300 calories
woMen: 200 calories
DINNER
Men: 500 calories
woMen: 400 calories
FREE CALORIES
Men: 300 calories
woMen: 150 to 225 calories
TOTAL DAILY CALORIES
Men: 2,000 calories
woMen: 1,500 calories
EAT FOR ABS 53
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Day 1
BREAKFAST
Chive Eggs with Toast and Jam
PAGE 63
Men
Eat 1 serving, along with
½ cup of berries or other fruit.
Protein: 25g
Carbohydrate: 35g
Fat: 16g
Calories: 395
woMen
Eat 1 serving,
but have 2 eggs instead of 3.
Protein: 19g
Carbohydrate: 25g
Fat: 12g
Calories: 275
LUNCH
Turkey and Pepper Jack Sandwich
PAGE 73
Men
Eat 1 serving,
but have 6 ounces of turkey instead of 3.
Protein: 44g
Carbohydrate: 26g
Fat: 18g
Calories: 470
woMen
Eat 1 serving.
Protein: 29g
Carbohydrate: 26g
Fat: 18g
Calories: 380
SNACK
Yogurt with Fruit
Men
Eat 1 serving of plain yogurt
(such as 7 ounces of Fage 2%)
with 1 cup of sliced strawberries
and a medium banana.
Protein: 22g
Carbohydrate: 47g
Fat: 4g
Calories: 304
woMen
Eat 1 serving of plain yogurt
(such as 7 ounces of Fage 2%)
with 1 cup of sliced strawberries.
Protein: 21g
Carbohydrate: 20g
Fat: 4g
Calories: 199
DINNER
Korean-Style Pepper Steak
PAGE 83
Men
Eat 1 serving.
Protein: 35g
Carbohydrate: 39g
Fat: 26g
Calories: 528
woMen
Eat 1 serving, but skip the ½ cup of rice.
Protein: 33g
Carbohydrate: 20g
Fat: 23g
Calories: 433
DAILY TOTALS
Men
Protein: 126g
Carbohydrate: 147g
Fat: 64g
Calories: 1,697
Free Calories: 303
woMen
Protein: 102g
Carbohydrate: 91g
Fat: 57g
Calories: 1,287
Free Calories: 213
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Day 2
BREAKFAST
Old-Fashioned Fried Egg Sandwich
PAGE 64
Men
Eat 1 serving,
but add a slice of cheese to the sandwich.
Protein: 30g
Carbohydrate: 25g
Fat: 22g
Calories: 410
woMen
Eat 1 serving.
Protein: 22g
Carbohydrate: 25g
Fat: 13g
Calories: 310
LUNCH
Classic Ham, Tomato and Cheese Sandwich
PAGE 74
Men
Eat 1 serving, but add two ounces of ham
and pair with a cup of fruit.
Protein: 37g
Carbohydrate: 46g
Fat: 18g
Calories: 540
woMen
Eat 1 serving.
Protein: 27g
Carbohydrate: 26g
Fat: 18g
Calories: 380
SNACK
Nuts/Seeds and Fruit
Men
Eat 1 serving of your favorite nut—
for instance, almonds, peanuts, pistachios—
or pumpkin or sunflower seeds, along with
1 large piece of fruit or 1 cup of fruit.
Protein: 7g
Carbohydrate: 37g
Fat: 15g
Calories: 286
woMen
Eat 1 serving (about 1 tablespoon)
of your favorite nut—for instance, almonds,
peanuts, pistachios—or pumpkin or
sunflower seeds, along with ½ cup of fruit.
Protein: 6g
Carbohydrate: 22g
Fat: 15g
Calories: 228
(These nutrition facts are based on almonds and a large apple, but they’re in the ballpark for just about any alternative.)
DINNER
Texas Chili
PAGE 81
Men
Eat 1 serving.
Protein: 65g
Carbohydrate: 22g
Fat: 13g
Calories: 438
woMen
Eat 1 serving.
Protein: 65g
Carbohydrate: 22g
Fat: 13g
Calories: 438
DAILY TOTALS
Men
Protein: 139g
Carbohydrate: 130g
Fat: 68g
Calories: 1,674
Free Calories: 326
woMen
Protein: 120g
Carbohydrate: 95g
Fat: 59g
Calories: 1,356
Free Calories: 144
EAT FOR ABS 55
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Day 3
BREAKFAST
Dill Eggs with a Buttery, Toasted English Muffin
PAGE 64
Men
Eat 1 serving with a ½ cup of berries
or other fruit.
Protein: 26g
Carbohydrate: 22g
Fat: 22g
Calories: 395
woMen
Eat 1 serving.
Protein: 26g
Carbohydrate: 12g
Fat: 22g
Calories: 345
LUNCH
Roast Beef and Cheddar Sandwich
PAGE 74
Men
Eat 1 serving, but add 2 ounces of lean
roast beef, and a cup of fruit.
Protein: 39g
Carbohydrate: 45g
Fat: 11g
Calories: 490
woMen
Eat 1 serving.
Protein: 29g
Carbohydrate: 25g
Fat: 11g
Calories: 330
SNACK
Turkey, Swiss, and Hummus Wraps
Simply lay a slice of Swiss cheese on a cutting board and top it with 1 slice of deli turkey
and 1 tablespoon of hummus. Roll it up (or just fold it in half) and eat.
Men
Eat 2 wraps.
Protein: 23g
Carbohydrate: 10g
Fat: 24g
Calories: 310
woMen
Eat 1 wrap, but make it with
2 slices of turkey instead of 1.
Protein: 17g
Carbohydrate: 3g
Fat: 11g
Calories: 185
DINNER
Tomato-and-Zucchini-Sauced Chicken
PAGE 82
Men
Eat 2 servings with
1 cup cooked whole wheat pasta.
Protein: 151g
Carbohydrate: 49g
Fat: 9g
Calories: 506
woMen
Eat 1½ servings with
1 cup cooked whole wheat pasta.
Protein: 49g
Carbohydrate: 46g
Fat: 7g
Calories: 423
DAILY TOTALS
Men
Protein: 142g
Carbohydrate: 126g
Fat: 66g
Calories: 1,701
Free Calories: 299
woMen
Protein: 97g
Carbohydrate: 86g
Fat: 51g
Calories: 1,283
Free Calories: 217
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Day 4
BREAKFAST
Cranberry-Almond Oatmeal
PAGE 65
Men
Eat 1 serving with 1 cup of fruit (or a whole fruit).
Protein: 28g
Carbohydrate: 45g
Fat: 9g
Calories: 387
woMen
Eat 1 serving with ½ cup of fruit.
Protein: 28g
Carbohydrate: 35g
Fat: 9g
Calories: 337
LUNCH
Turkey and Avocado Sandwich
PAGE 75
Men
Eat 1 serving, but have
6 ounces of turkey instead of 3.
Protein: 43g
Carbohydrate: 30g
Fat: 21g
Calories: 510
woMen
Eat 1 serving, but have
2 ounces of turkey instead of 3.
Protein: 23g
Carbohydrate: 30g
Fat: 21g
Calories: 370
SNACK
Spicy Tuna and Crackers
Men
Eat 5.2 ounces of tuna (2 packets,
or about 2 cans) mixed with a generous
helping of salsa (to taste), along with 1 serving
(1 ounce, per label) of Triscuits.
Protein: 39g
Carbohydrate: 25g
Fat: 7g
Calories: 300
woMen
Eat 2.6 ounces of tuna (1 packet, or about 1 can)
mixed with a generous helping of salsa
(to taste), along with
1 serving (1 ounce, per label) of Triscuits.
Protein: 21g
Carbohydrate: 22g
Fat: 6g
Calories: 210
DINNER
Acorn Squash and Pork Loin
PAGE 78
Men
Eat 1 serving.
Protein: 30g
Carbohydrate: 39g
Fat: 18g
Calories: 422
woMen
Eat 1 serving.
Protein: 30g
Carbohydrate: 39g
Fat: 18g
Calories: 422
DAILY TOTALS
Men
Protein: 140g
Carbohydrate: 139g
Fat: 55g
Calories: 1,619
Free Calories: 371
woMen
Protein: 102g
Carbohydrate: 126g
Fat: 54g
Calories: 1,339
Free Calories: 161
EAT FOR ABS 57
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Day 5
BREAKFAST
Scrambled Eggs with Sriracha and Bacon
PAGE 64
Men
Eat 1 serving with 1 cup of fruit.
Protein: 25g
Carbohydrate: 21g
Fat: 22g
Calories: 405 calories
woMen
Eat 1 serving with a ½ cup of fruit.
Protein: 25g
Carbohydrate: 11g
Fat: 22g
Calories: 355 calories
LUNCH
Ham, Manchego, and Apple Sandwich
PAGE 72
Men
Eat 1 serving, but use 6 ounces of ham
instead of 4, and have with a ½ cup of fruit.
Protein: 44g
Carbohydrate: 46g
Fat: 12g
Calories: 520
woMen
Eat 1 serving,
but use 2 ounces of ham instead of 4.
Protein: 24g
Carbohydrate: 36g
Fat: 12g
Calories: 350
SNACK
Mozzarella Cheese and Apple Slices
Men
Eat 2 ounces of mozzarella
with 1 medium apple.
Protein: 13g
Carbohydrate: 25g
Fat: 18g
Calories: 300
woMen
Eat 1 ounce of mozzarella
with 1 medium apple.
Protein: 7g
Carbohydrate: 25g
Fat: 9g
Calories: 200
DINNER
The Big Salad
PAGE 80
Men
Eat 1 serving.
Protein: 47g
Carbohydrate: 20g
Fat: 25g
Calories: 478
woMen
Eat 1 serving.
Protein: 47g
Carbohydrate: 20g
Fat: 25g
Calories: 478
DAILY TOTALS
Men
Protein: 129g
Carbohydrate: 92g
Fat: 77g
Calories: 1,703
Free Calories: 297
woMen
Protein: 103g
Carbohydrate: 142g
Fat: 68g
Calories: 1,383
Free Calories: 117
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Day 6
BREAKFAST
Smoothie
Men and woMen
Drink a Coconut Almond Smoothie
PAGE 68
Protein: 27g
Carbohydrate: 33g
Fat: 21g
Calories: 405
Drink a Double Mint Smoothie
PAGE 67
Protein: 25g
Carbohydrate: 32g
Fat: 12g
Calories: 292
LUNCH
Turkey Pastrami Sandwich
PAGE 73
Men
Eat 1 serving.
Protein: 29g
Carbohydrate: 28g
Fat: 18g
Calories: 400
woMen
Eat 1 serving, but have 2 ounces of
turkey pastrami instead of 3 ounces.
Protein: 24g
Carbohydrate: 28g
Fat: 18g
Calories: 370
SNACK
Peanut Butter on Toast
Men
Eat 2 tablespoons of peanut butter on
1 slice of whole-wheat toast.
Protein: 12g
Carbohydrate: 19g
Fat: 18g
Calories: 280
woMen
Eat 1 tablespoon of peanut butter on
1 slice of whole-wheat toast.
Protein: 8g
Carbohydrate: 16g
Fat: 9g
Calories: 165
Dinner
Simple Steak with Asparagus
PAGE 79
Men
Eat 1 serving with a ½ cup brown rice. We used
Uncle Ben’s Ready Rice Whole Grain Brown.
Protein: 55g
Carbohydrate: 24g
Fat: 25g
Calories: 537
woMen
Eat 1 serving.
Protein: 52g
Carbohydrate: 4g
Fat: 24g
Calories 420
DAILY TOTALS
Men
Protein: 123g
Carbohydrate: 104g
Fat: 82g
Calories: 1,632
Free Calories: 368
woMen
Protein: 109g
Carbohydrate: 80g
Fat: 63g
Calories: 1,247
Free Calories: 253
EAT FOR ABS 59
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Day 7
BREAKFAST
Southwestern Wrap
PAGE 64
Men
Eat 1 serving, but add a slice
of lean ham deli-meat to the wrap.
Protein: 30g
Carbohydrate: 25g
Fat: 19g
Calories: 405
woMen
Eat 1 serving, but make it with
2 eggs instead of 3.
Protein: 19g
Carbohydrate: 25g
Fat: 15g
Calories: 305
LUNCH
Turkey BLT Sandwich
PAGE 75
Men
Eat 1 serving, but have 4 ounces of turkey
instead of 3 ounces, and pair with a cup of fruit.
Protein: 36g
Carbohydrate: 44g
Fat: 15g
Calories: 490
woMen
Eat 1 serving.
Protein: 31g
Carbohydrate: 24g
Fat: 15g
Calories: 360
SNACK
Asiago Cheese and Pear Slices
Men
Eat 2 ounces of cheese with 1 medium pear.
Protein: 13g
Carbohydrate: 25g
Fat: 18g
Calories: 300
woMen
Eat 1 ounce of cheese with 1 medium pear.
Protein: 7g
Carbohydrate: 25g
Fat: 9g
Calories: 200
DINNER
General Tso’s Chicken with Broccoli
PAGE 84
Men
Eat 2 servings of the chicken
(with 1 cup broccoli and a ½ cup of rice).
Protein: 63g
Carbohydrate: 42g
Fat: 11g
Calories: 477
woMen
Eat 1½ servings of the chicken
(with 1 cup broccoli and a ½ cup rice).
Protein: 48g
Carbohydrate: 40g
Fat: 9g
Calories: 394
DAILY TOTALS
Men
Protein: 142g
Carbohydrate: 136g
Fat: 63g
Calories: 1,672
Free Calories: 328
woMen
Protein: 100g
Carbohydrate: 105g
Fat: 48g
Calories: 1,259
Free Calories: 241
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rECipEs
EAT FOR ABS 61
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STEP 1
COOK YOUR EGGS
(70 calories per large egg)
Scrambled* Fried* Poached
*
To scramble or fry your eggs, lightly coat a non-stick pan with cooking spray. A two-
second spray will add about 15 calories. If you’d rather cook with butter or olive or
vegetable oil, add 50 calories for a pat of butter or teaspoon of oil.
STEP 2
CHOOSE YOUR BREAD
(140 calories)
2 slices of whole-
wheat bread
(70 calories per slice)
1 English muffin,
halved
(70 calories per half)
1 large flour tortilla
brEakfast
EGGS
Follow the steps to create a great egg breakfast any morning.
When you use this matrix, you can create almost limitless
options. We recommend choosing at least two eggs, and building
from there.
These calorie counts are general estimates based on typical
products found in the supermarket. They’ll be in the ballpark,
which is the goal, but for a more exact number, refer to the
Nutrition Facts Label for the product you’re using, and adjust
as needed.
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STEP 3
ADD CHEESE OR MEAT*
1 slice of cheddar, American,
or Swiss cheese
100 calories
1 ounce of smoked salmon/lox
35 calories
1 slice of bacon
40 calories
1 ounce of turkey or ham
deli-meat
30 calories
* Double check the package for the actual calories as this can vary depending
on the product.
STEP 4
FLAVOR WITH FREE TOPPINGS
(little or no calories)
Salt
Pepper
Mustard
Sriracha
Salsa
Cayenne pepper
Fresh dill
Fresh chives
Tomato
Onions
Spinach
STEP 5
SELECT FROM THESE CLASSICS
WITH CARE
Butter
(50 calories per pat/
ounce)
Mayonnaise
(60 calories per
tablespoon)
Jam/Jelly
(50 calories per
tablespoon)
brEakfast
EAT FOR ABS 63
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EGGS:
HAVE THEM YOUR WAY!
To get you started, here are six ways you can mix and match the
ingredients on the previous page for a variety of morning meals.
Remember, men are shooting for 400 calories at breakfast,
and women are targeting 300 to 350 calories. In the examples
that follow, you can subtract ingredients to reduce the calories,
or add items to increase the calories.
Note that we’ve suggested simple ways to boost the calorie count,
including that you can add fruit (in addition to any of the
ingredients above), assuming you stay in the neighborhood of
40 grams of carbs most of the time. For reference, two slices of
bread, one English mun, or one tortilla all put you at around
25 grams. A ½ cup of fruit adds about 10 grams of carbohydrate,
and one cup adds about 20 to 25 grams.
1.
CHIVE EGGS with
TOAST AND JAM
3 eggs scrambled with chives;
1 slice of whole-wheat toast with jam
on the side.
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
2.
EGG, TOMATO,
&
CHEESE SANDWICH
2 fried eggs sandwiched between
halves of a toasted English muffin,
topped with a slice of tomato and
American cheese.
Protein: 25g
Carbohydrate: 25g
Fat: 21g
Calories: 395
brEakfast
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3.
SOUTHWESTERN
WRAP
3 eggs scrambled, topped liberally with
salsa, and then wrapped in a tortilla.
Protein: 25g
Carbohydrate: 25g
Fat: 19g
Calories: 375
* Add a slice of lean ham for
30 more calories, and 5 grams
more protein.
4.
DILL EGGS with
A BUTTERY, TOASTED
ENGLISH MUFFIN
3 eggs scrambled with fresh dill, and
served with half of a toasted English
muffin, spread with a pat of butter.
Protein: 26g
Carbohydrate: 12g
Fat: 22g
Calories: 345
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
5.
OLD-FASHIONED
FRIED EGG SANDWICH
2 fried eggs sandwiched between two
slices of toasted whole-wheat bread,
spread with mustard.
Protein: 22g
Carbohydrate: 25g
Fat: 13g
Calories: 310
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
* Add a slice of cheese for 100 more
calories and another 6 grams of
protein and 9 grams of fat.
* Add one whole fruit or 1 cup of
fruit for 100 more calories, and
20 to 25 grams more carbohydrate.
6.
SCRAMBLED EGGS with
SRIRACHA
&
BACON
3 eggs scrambled and topped with
Sriracha, served with two slices of
bacon.
Protein: 25g
Carbohydrate: 1g
Fat: 22g
Calories: 305 calories
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
* Add one whole fruit or 1 cup of
fruit for 100 more calories, and
20 to 25 grams more
carbohydrate.
brEakfast
EAT FOR ABS 65
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OATMEAL
These oatmeal recipes are delicious, and they take just
3 minutes to prepare. While you can certainly eat regular
oatmeal, we like these protein-packed versions from
Men’s Health Nutrition Adviser Michael Roussell, Ph.D.
They each call for a scoop of protein powder, which will feed
your muscles and keep you satisfied longer.
CRANBERRY-ALMOND
OATMEAL
MAKES 1 SERVING
INGREDIENTS
½ cup water
¼ cup rolled oats
1 tablespoons dried cranberries
1 scoop vanilla protein powder
2 tablespoons almonds, sliced
INSTRUCTIONS
•
Combine water, oats and cranberries in a bowl.
•
Microwave for 1 to 2 minutes.
•
Stir and let sit for 1 minute.
•
Mix in protein powder and almonds.
•
Serve.
Protein: 28g
•
Carbohydrate: 25g
•
Fat: 9g
•
Calories: 287
brEakfast
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APPLE CINNAMON
OATMEAL
MAKES 1 SERVING
INGREDIENTS
½ cup water
¼ cup rolled oats
½ small apple, diced
1 scoop vanilla protein powder
1 teaspoon cinnamon
2 tablespoons walnuts, chopped
INSTRUCTIONS
•
Combine water, oats and apples in a bowl.
•
Microwave for 1 to 2 minutes.
•
Stir and let sit for 1 minute.
•
Mix in protein powder, cinnamon and walnuts.
•
Serve.
Protein: 29g
•
Carbohydrate: 37g
•
Fat: 18g
•
Calories: 407
brEakfast
EAT FOR ABS 67
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SMOOTHIES
These smoothies are a great way to get a nutrient-packed
breakfast in a to-go cup. They’re all created—and used—
by our Nutrition Advisor, Michael Roussell, Ph.D. You can
use these recipes for breakfast, but also as snacks, lunch, or
dinner, as your calorie allotments allow. Oh, and for a delicious
and nutritious anytime treat, Roussell has also provided a
recipe for a Greek Yogurt Parfait.
brEakfast
Double CHOCOLATE
MINT SMOOTHIE
MAKES 1 SERVING
INGREDIENTS
1 scoop chocolate protein powder
¾ cup Silk Almond milk, dark chocolate
1 tablespoons walnuts
2 tablespoons cocoa powder,
unsweetened
1 tablespoons cacao nibs
2 mint leaves
4 ice cubes
¼ cup water
INSTRUCTIONS
•
Combine all ingredients in a blender.
•
Blend until smooth. (For a thicker shake, add less water or more ice cubes.)
Protein: 25g
•
Carbohydrate: 32g
•
Fat: 12g
•
Calories: 292
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Greek YOGURT PARFAIT
MAKES 1 SERVING
INGREDIENTS
¾ cup fat free Greek yogurt
½ scoop vanilla protein powder
½ cup blueberries
1 tablespoon chia seeds
½ cup sliced strawberries
2 tablespoons chopped pecans
INSTRUCTIONS
•
Mix protein powder with Greek yogurt.
•
Layer ½ cup Greek yogurt, then blueberries, chia seeds, remaining yogurt,
strawberries, pecans.
Protein: 31g
•
Carbohydrate: 35g
•
Fat: 15g
•
Calories: 388
COCONUT ALMOND
SMOOTHIE
MAKES 1 SERVING
INGREDIENTS
1 scoop chocolate protein powder
1 tablespoons unsweetened
coconut flakes
1 cup Silk Almond milk, dark chocolate
1 rounded tablespoon almond butter
1½ cups water
3 ice cubes
INSTRUCTIONS
•
Combine all ingredients in a blender.
•
Blend until smooth. (For a thicker shake, add less water or more ice cubes.)
Protein: 27g
•
Carbohydrate: 33g
•
Fat: 21g
•
Calories: 405
brEakfast
EAT FOR ABS 69
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brEakfast
Dr. Mike’s
POWER SHAKE
MAKES 1 SERVING
INGREDIENTS
¼ cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla protein powder
2 tablespoons flaxseed meal
2 tablespoons walnuts, chopped
1½ cups water
3 ice cubes
INSTRUCTIONS
•
Combine all ingredients in a blender.
•
Blend until smooth. (For a thicker shake, add less water or more ice cubes).
Protein: 33g
•
Carbohydrate: 34g
•
Fat: 17g
•
Calories: 389
ORANGE CREAMSICLE
MAKES 1 SERVING
INGREDIENTS
1 scoop vanilla protein powder
1 orange
¼ orange peel
1 tablespoon walnuts
2 tablespoons flaxseed meal
1 cup water
½ cup orange juice
3 ice cubes
INSTRUCTIONS
•
Combine all ingredients in a blender.
•
Blend until smooth. (For a thicker shake, add less water or more ice cubes.)
Protein: 32g
•
Carbohydrate: 39g
•
Fat: 14g
•
Calories: 399
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LuNCH
Follow the steps below to create a great sandwich for lunch,
or really, any meal or snack.
These calorie counts are general estimates based on products we
found in the supermarket. Like with the breakfast ingredients,
they’ll be in the ballpark, which is the goal, but for a more exact
number, refer to the Nutrition Facts Label for the product
you’re using, and adjust as needed.
You can build your sandwich anyway you want, but for pre-
meade examples, check out the 7 sandwiches we've created for
you, starting on page 72.
STEP 1
CHOOSE YOUR BREAD
(140 calories for two slices; 70 calories for one.)
Whole-wheat Rye Pumpernickel
STEP 2
ADD MEAT
(at least 3 ounces recommended)*
1 ounce of smoked
salmon/lox
35 calories
1 slice of bacon
40 calories
1 ounce of lean
turkey, chicken,
roast beef, or ham
deli-meat
30 calories
* Double check the package for the actual calories as this can vary depending
on the product.
EAT FOR ABS 71
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STEP 3
PICK YOUR CHEESE
(100 calories per slice)
Cheddar
American
Swiss
Pepper Jack
Manchego
Blue
Mozzarella
Asiago
Parmesan
STEP 4
FLAVOR WITH FREE TOPPINGS
(little or no calories)
Salt
Pepper
Oregano
Mustard
Fresh dill
Tomato
Onions
Caramelized onions
Lettuce
Spinach
Arugula
Pickles
Cucumber
Peppers
Pepperoncini
Hot Peppers
Giardiniera
Balsamic vinegar
STEP 5
SELECT FROM THESE CLASSICS
WITH CARE
Mayonnaise
60 calories per tablespoon
Hummus
50 calories per two tablespoons
Olive Oil
50 calories per teaspoon of oil
Avocado
60 calories per quarter avocado
Apple or Pear Slices
40 calories per half of a medium fruit
Salad dressing
70 calories per tablespoon; lighter
versions may allow 2 tablespoons for
the same calories
72
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BUILD A BETTER
SANDWICH!
LuNCH
1.
HAM, MANCHEGO,
&
APPLE SANDWICH
*2 slices of whole-wheat bread
*4 ounces of ham
*1 slice of manchego
*Half cup of apple slices
Protein: 34g
Carbohydrate: 36g
Fat: 12g
Calories: 410
* Add a ½ cup of fruit for 50 more
calories, and about 8 to 10 grams
more carbohydrate.
* Add 2 ounces of ham for 60 more
calories, and 10 grams more
protein.
* Add 3 ounces of ham for 90 more
calories, and 15 grams more
protein.
* Add one whole fruit or 1 cup of
fruit for 100 more calories, and
20 to 25 grams more carbohydrate.
Here are seven ways you can
mix and match the ingredi-
ents for a variety of lunches.
Remember, men are shoot-
ing for 500 calories at lunch,
and women are targeting
400 calories. In the examples
that follow, you can subtract
ingredients to reduce the
calories, or add items to in-
crease calories.
You'll see that we’ve sug-
gested simple ways to boost
the calorie count, including
that you can add fruit,
assuming you stay in the
neighborhood of 40 grams
of carbs most of the time.
Two slices of bread puts you
at around 25 grams, so you
can add up to a cup of fruit
and still be reasonably close
to your number. A ½ cup
of fruit adds about 10 grams
of carbohydrate, and one cup
adds about 20 to 25 grams.
EAT FOR ABS 73
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2.
TURKEY PASTRAMI
SANDWICH
*2 slices of rye bread
*3 ounces of turkey pastrami
*1 slice of Swiss cheese
*1 tablespoon Thousand Island dressing
Protein: 29g
Carbohydrate: 28g
Fat: 18g
Calories: 400
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
* Add 2 ounces of turkey pastrami
for 60 more calories, and 10 grams
more protein.
* Add 3 ounces of turkey pastrami
for 90 more calories, and 15 grams
more protein.
* Add one whole fruit or 1 cup of
fruit for 100 more calories, and
20 to 25 grams more protein.
3.
TURKEY
&
PEPPER
JACK SANDWICH
*2 slices of whole-wheat bread
*3 ounces of turkey
*1 slice of pepper jack cheese
*Iceberg or romaine lettuce
*2 tomato slices
*1 tablespoon mayonnaise
Protein: 29g
Carbohydrate: 26g
Fat: 18g
Calories: 380
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
* Add 2 ounces of turkey for 60 more
calories, and 10 grams more
protein.
* Add two slices of bacon for 80
more calories, and 4 grams more
protein and 4 grams more fat.
* Add 3 ounces of turkey for 90 more
calories, and 15 grams more
protein.
* Add one whole fruit or 1 cup of
fruit for 100 more calories, and
20 to 25 grams more carbohydrate.
LuNCH
74
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4.
CLASSIC HAM,
TOMATO,
&
CHEESE
SANDWICH
*2 slices of whole-wheat bread
*3 ounces of lean ham
*1 slice of American cheese
*Lettuce
*2 Tomato slices
*1 tablespoon mayonnaise
Protein: 29g
Carbohydrate: 26g
Fat: 18g
Calories: 380
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
* Add 2 ounces of ham for
60 more calories, and 10 grams
more protein.
* Add 3 ounces of ham for
90 more calories, and 10 grams
more protein.
* Add one whole fruit or 1 cup of
fruit for 100 more calories, and
20 to 25 grams carbohydrate.
5.
ROAST BEEF
&
CHEDDAR SANDWICH
*2 slices of whole-wheat bread
*3 ounces of roast beef
*1 slice of cheddar
*Caramelized onions
Protein: 29g
Carbohydrate: 25g
Fat: 11g
Calories: 330
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
* Add 2 ounces of lean roast beef
for 60 more calories, and 10 grams
more protein.
* Add 3 ounces of lean roast beef
for 90 more calories, and 15 grams
more protein.
* Add one whole fruit or 1 cup of
fruit for 100 more calories, and
20 to 25 grams more protein.
LuNCH
EAT FOR ABS 75
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6.
TURKEY
&
AVOCADO
SANDWICH
*2 slices of pumpernickel bread
*3 ounces of turkey
*Half avocado, sliced
*2 tomato slices
*Lettuce
*1 tablespoon honey mustard
Protein: 28g
Carbohydrate: 30g
Fat: 21g
Calories: 420
* Add a ½ cup of fruit for 50 more
calories, and about 8 to 10 grams
more carbohydrate.
* Add 2 ounces of turkey for
60 more calories, and 10 grams
more protein.
* Add 3 ounces of turkey for
90 more calories, and 15 grams
more protein.
* Add one whole fruit or 1 cup
of fruit for 100 more calories,
and 20 to 25 grams more
carbohydrate.
7.
TURKEY BLT
SANDWICH
*2 slices of whole-wheat bread
*3 ounces of turkey
*2 slices of bacon
*2 slices of tomato
*Lettuce
*1 tablespoon of mayonnaise
Protein: 31g
Carbohydrate: 24g
Fat: 15g
Calories: 360
* Add one slice of bacon for
40 more calories, 4 grams more
protein, and 4 grams more fat.
* Add a ½ cup of fruit for 50 more
calories, and 8 to 10 grams more
carbohydrate.
* Add 2 ounces of turkey for
60 more calories, and 10 grams
more protein.
* Add 3 ounces of turkey for
90 more calories, and 15 grams
more protein.
* Add one whole fruit or 1 cup
of fruit for 100 more calories,
and 20 to 25 grams more
carbohydrate.
LuNCH
76
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Turkey, Swiss, and Hummus Wraps
Simply lay a slice of Swiss cheese on a cutting board and top it with 1 slice of
deli turkey and 1 tablespoon of hummus. Roll it up (or just fold it in half) and eat.
300 CALORIES
Eat 2 wraps.
Protein: 24g
Carbohydrate: 10g
Fat: 24g
Calories: 310
200 CALORIES
Eat 1 wrap, but make it with 2 slices
of turkey instead of 1.
Protein: 17g
Carbohydrate: 3g
Fat: 11g
Calories: 185
Spicy Tuna and Crackers
Mix tuna with salsa. Use Triscuits to scoop.
300 CALORIES
Eat 5.2 ounces of tuna (2 packets,
or about 2 cans) mixed with a generous
helping of salsa (to taste), along with
1 serving (1 ounce, per label) of Triscuits.
Protein: 39g
Carbohydrate: 25g
Fat: 7g
Calories: 300
200 CALORIES
Eat 2.6 ounces of tuna (1 packet, or about
1 can) mixed with a generous helping
of salsa (to taste), along with 1 serving
(1 ounce, per label) of Triscuits.
Protein: 21g
Carbohydrate: 22g
Fat: 6g
Calories: 210
200- aNd
300-CaLoriE
sNaCks
These quick and nutritious snacks will help keep you satisfied
between meals. While they’re not always as tempting as junk
foods, you’ll find that if you stick to these types of snacks, you’ll
feel more satisfied after you eat—which will help you stay on track.
EAT FOR ABS 77
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Mozzarella Cheese and Apple Slices
300 CALORIES
Eat 2 ounces of mozzarella
with 1 medium apple.
Protein: 13g
Carbohydrate: 25g
Fat: 18g
Calories: 300
200 CALORIES
Eat 1 ounce of mozzarella
with 1 medium apple.
Protein: 7g
Carbohydrate: 25g
Fat: 9g
Calories: 200
Peanut Butter on Toast
300 CALORIES
Eat 2 tablespoons of peanut butter
on 1 slice of whole-wheat toast.
Protein: 12g
Carbohydrate: 19g
Fat: 18g
Calories: 280
200 CALORIES
Eat 1 tablespoon of peanut butter
on 1 slice of whole-wheat toast.
Protein: 8g
Carbohydrate: 16g
Fat: 9g
Calories: 165
Asiago Cheese and Pear Slices
300 CALORIES
Eat 2 ounces of cheese
with 1 medium pear.
Protein: 13g
Carbohydrate: 25g
Fat: 18g
Calories: 300
200 CALORIES:
Eat 1 ounce of cheese
with 1 medium pear.
Protein: 7g
Carbohydrate: 25g
Fat: 9g
Calories: 200
Yogurt with Fruit
300 CALORIES
Eat 1 serving of plain yogurt (such as
7 ounces of Fage 2%) with 1 cup of sliced
strawberries and a medium banana.
Protein: 22g
Carbohydrates: 47g
Fat: 4g
Calories: 304
200 CALORIES
Eat 1 serving of plain yogurt
(such as 7 ounces of Fage 2%)
with 1 cup of sliced strawberries.
Protein: 21g
Carbohydrate: 20g
Fat: 4g
Calories: 199
Nuts and Fruit
300 CALORIES
Eat 1 serving of your favorite nut—
for instance, almonds, peanuts,
pistachios—or pumpkin or
sunflower seeds, along with
1 large piece of fruit or 1 cup of fruit.
Protein: 7g
Carbohydrate: 37g
Fat: 15g
Calories: 286
200 CALORIES
Eat 1 serving (about 1 tablespoon) of your
favorite nut—for instance, almonds,
peanuts, pistachios—or pumpkin or
sunflower seeds, along with
½ a large piece of fruit or a ½ cup of fruit.
Protein: 6g
Carbohydrate: 22g
Fat: 15g
Calories: 228
(These nutrition facts are based on almonds and a half a large apple,
but they’re in the ballpark for just about any alternative.)
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diNNErs
All of these recipes provide at least 30 grams of protein per
serving, but the calories and carbs vary. Eat a portion that matches
your recommended calorie and carb intake (cap at 40 grams),
and add sides—think: generous servings of vegetables—that
fit within those guidelines. Use your own recipes by choosing
items that provide similar calories, protein, and carbs.
ACORN SQUASH
&
PORK LOIN
RECIPE COURTESY OF MICHAEL ROUSSELL, PH.D.
MAKES 2 SERVINGS
INGREDIENTS
7 ounce pork loin
¼ onion, thinly sliced
1 acorn squash, seeded
and cut into 1" cubes
1 tablespoon extra virgin olive oil
2-3 pitted dates, chopped
3 teaspoons cinnamon
2 teaspoons salt
INSTRUCTIONS
•
Preheat oven to 450 degrees.
•
Combine squash, onion, dates, olive oil, 1 teaspoon salt and 2 teaspoons
cinnamon in a bowl.
•
Toss squash in seasonings until thoroughly covered.
•
Rub pork with remaining cinnamon and salt.
•
Place pork on a baking sheet, surround with squash mixture.
•
Roast for 20-25 minutes or until squash is tender (check pork after
20 minutes and remove if done).
Protein: 30g
•
Carbohydrate: 39g
•
Fat: 18g
•
Calories: 422
EAT FOR ABS 79
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SIMPLE STEAK
with ASPARAGUS
RECIPE COURTESY OF MICHAEL ROUSSELL, PH.D.
MAKES 1 SERVING
INGREDIENTS
5-6 ounces of NY strip or filet
2 teaspoons canola oil
6 stalks of asparagus
2 teaspoons Parmesan cheese
Salt and pepper
INSTRUCTIONS
•
Preheat the oven to 425 degrees.
•
Toss asparagus in canola oil, spread out on a baking sheet, season with
salt and pepper.
•
Season steak with salt and pepper on both sides.
•
Place an oven-safe frying pan over medium high heat.
•
Once the pan is sufficiently hot (2-3 minutes), add steak. Let sear for
4-5 minutes.
•
Flip and sear on the other side for 3-4 minutes.
•
Place baking sheet with asparagus and frying pan with steak in the oven.
•
Let steak continue to cook until reached desired doneness (145 degrees
for medium-rare, 160 degrees for medium).
•
Once steak is cooked to desired doneness, remove from the oven and let
sit on a plate on the counter for 5 minutes to allow for the juices to re-infuse
into the meat.
•
Roast asparagus for 10-12 minutes. Remove from oven and top with
Parmesan cheese.
Protein: 52g
•
Carbohydrate: 4g
•
Fat: 24g
•
Calories: 442
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The BIG SALAD
RECIPE COURTESY OF MICHAEL ROUSSELL, PH.D.
MAKES 1 SERVING
INGREDIENTS
4 ounces turkey breast, sliced
½ avocado, cubed
1 small tomato, diced
1 cup chopped cucumber
3 cups romaine lettuce,
shredded or chopped
1 tablespoon crumbled bleu cheese
1 tablespoon red wine vinegar
1 hard-boiled egg, diced
INSTRUCTIONS
•
Toss lettuce in a bowl with red wine vinegar.
•
Place lettuce on plate and top with remaining toppings.
•
Add toppings in strips for a Cobb salad look.
Protein: 47g
•
Carbohydrate: 20g
•
Fat: 25g
•
Calories: 478
diNNErs
EAT FOR ABS 81
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diNNErs
Texas CHILI
RECIPE COURTESY OF MICHAEL ROUSSELL, PH.D.
MAKES 8 SERVINGS
INGREDIENTS
3 pounds top round lean beef
2 six-ounce cans tomato paste
2 4.5-ounce cans diced green chiles
32 ounces low sodium beef broth
1 tablespoon canola oil
2 cloves garlic
1 onion, diced
5 scallions, chopped
1 tablespoon cumin
¼ cup chili powder
1 teaspoon black pepper
½ teaspoon crushed red pepper
2 tablespoons unsweetened
cocoa powder
1 cup water
1 chipotle pepper, diced (optional)
INSTRUCTIONS
•
Trim all visible fat from top round and cut into cubes (that are no bigger
than 1"×1").
•
Add canola oil and cubed beef to medium/large saucepan.
•
Place over medium heat and cook until beef is browned on the edges.
•
Remove beef from pan and place in a bowl on the side.
•
Add garlic and onions to the pan.
•
Cook until onions soften.
•
Add back beef, spices, chiles, chipotle pepper (optional) and tomato paste.
•
Stir until spices and tomato paste are thoroughly mixed and coating the beef.
•
Add beef broth and water to the pot.
•
Cover and simmer for 45 minutes.
•
Stir and simmer, uncovered, for another 45 minutes.
Protein: 65g
•
Carbohydrate: 22g
•
Fat: 13g
•
Calories: 438
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TOMATO-
&
-ZUCCHINI-
SAUCED CHICKEN
RECIPE COURTESY OF MICHAEL ROUSSELL, PH.D.
MAKES 4 SERVINGS
INGREDIENTS
4 Four-ounce boneless, skinless
chicken breasts, pounded to
an even ¼" thickness.
(We like Bell and Evans organic
chicken. Per 4 oz breast:
120 Calories, 27g protein, 1.5g fat.)
2 teaspoon olive oil
1½ cups chopped zucchini
1½ cups no-salt-added canned
tomatoes
Salt and pepper
1 clove garlic, crushed
1 teaspoon dried basil
INSTRUCTIONS
•
Sear the chicken in a skillet on medium-high heat (about 4 to 5 minutes per
side), seasoning each side with a pinch of salt and pepper as the other side
cooks. Remove the breasts from the skillet, and reduce the heat to medium.
•
Add the olive oil and garlic to the skillet, stirring frequently and scraping with
a spoon to release the brown bits left behind by the meat (about 30 seconds).
•
Add the zucchini and basil. Let the mixture rest for 1 minute.
•
Stir in the tomatoes and place the chicken breasts back in the skillet.
•
Cover and cook for 2 minutes more.
Protein: 28g
•
Carbohydrate: 6g
•
Fat: 4g
•
Calories: 166
diNNErs
EAT FOR ABS 83
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Korean-Style
PEPPER STEAK
MAKES 2 SERVINGS
INGREDIENTS
½ pound sirloin, sliced diagonally
into thin strips
1 cup bite-size pieces red or
green bell pepper (or ½ cup of each)
1 cup bite-size pieces onion
2 tablespoons reduced-sodium
soy sauce
1 teaspoon sugar
1½ teaspoons olive oil
1 clove garlic, crushed
1 teaspoon red-pepper flakes
INSTRUCTIONS
•
Dump all the ingredients into a large Ziploc plastic bag. Go James Bond on
it—well shaken, not stirred. No, really throttle it. You want the soy sauce
and oil to permeate everything in the bag.
•
Pour the meat, sauce, and vegetables into a medium-hot cast-iron skillet,
stirring frequently until the meat is seared and the vegetables begin to lose
their water (about 2 to 3 minutes).
•
Eat with: ½ cup Uncle Ben’s Ready Rice, Whole Grain Brown (the kind you
can microwave in 90 seconds). Rice is calculated into calorie info below.
Protein: 35g
•
Carbohydrate: 39g
•
Fat: 26g
•
Calories: 528
diNNErs
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GENERAL TSO’S CHICKEN
with BROCCOLI
MAKES 4 SERVINGS
INGREDIENTS
1 pound boneless, skinless chicken
breasts, cut into 1" cubes
2 tablespoons plus 2 teaspoons
cornstarch
2 teaspoon vegetable oil
(preferably peanut)
2 garlic cloves, minced
1 tablespoon minced fresh ginger
¼ cup reduced-sodium chicken broth
1 tablespoon reduced-sodium
soy sauce
1 tablespoon hoisin sauce
1 tablespoon rice-wine vinegar
1 tablespoon honey
1 tablespoon chili sauce,
such as sriracha
4 cups steamed broccoli florets,
for serving
INSTRUCTIONS
•
Preheat the oven to 375°F. On a foil-lined baking sheet, toss the chicken
chunks with 2 tablespoons cornstarch. Spread the cubes out and bake until
they’re cooked through, about 12 minutes.
•
Meanwhile, in a medium saucepan, heat the oil, garlic, and ginger on medium
for 2 minutes, stirring often. Add the broth, soy sauce, hoisin, vinegar,
honey, and sriracha; simmer 3 minutes. Whisk the remaining cornstarch
into 2 tablespoons water; add that and heat until the mixture has thickened,
about 30 seconds.
•
Add the cooked chicken to the pan with the sauce and toss together. Serve
alongside one cup cooked broccoli and a ½ cup brown rice. Rice, though not
shown in ingredient list, is calculated into calorie info below.
Protein: 33g
•
Carbohydrate: 37g
•
Fat: 6g
•
Calories: 311
diNNErs
EAT FOR ABS 85
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diNNErs
ROAST CHICKEN
with BARLEY STUFFING
MAKES 8 SERVINGS
INGREDIENTS
¾ cup pearl barley
1 large navel orange
2 tablespoons olive oil, divided
1 medium onion, chopped
1 carrot, chopped
1 rib celery, chopped
4 slices whole wheat bread, toasted
and cut into cubes (2½ cups)
¾ cup mixed chopped dried fruit
2 teaspoons dried thyme, divided
1 teaspoon salt, divided
½ teaspoon ground black pepper,
divided
1 cup chicken broth
3 cloves garlic, minced
1 whole frying chicken (4 pounds)
INSTRUCTIONS
•
Cook the barley according to package directions. Drain and set aside.
•
Grate the zest from the orange. Peel the orange and chop. Set aside.
•
Preheat the oven to 425°F. Coat a 2-quart baking dish with cooking spray.
•
Heat 1 tablespoon of the oil in a large skillet over medium heat. Cook the
onion, carrot, and celery, stirring occasionally, for 10 minutes, or until lightly
browned. Remove the skillet from the heat. Add the bread, dried fruit,
¾ teaspoon of the thyme, ¾ teaspoon of the salt, ¼ teaspoon of the pepper,
reserved barley, and reserved orange. Stir in the broth. Place the stuffing
in the dish and cover with foil.
•
Combine the garlic, reserved orange zest, and the remaining 1 tablespoon
oil, 1¼ teaspoons thyme, ¼ teaspoon salt, and ¼ teaspoon pepper in a small
bowl. Place the chicken on a rack set in a roasting pan. Rub the orange
mixture under and over the skin and in the cavity. Tie the legs with kitchen
string. Roast for 30 minutes.
•
Place the stuffing in the oven. Reduce the oven temperature to 350°F
and cook the stuffing and chicken for 45 minutes, or until a thermometer
inserted in a breast registers 180°F and the juices run clear. Let stand
for 10 minutes before carving. Remove the foil from the stuffing after
25 minutes, or when hot.
Protein: 54g
•
Carbohydrate: 37g
•
Fat: 11g
•
Calories: 474
86
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diNNErs
KALAMATA-LEMON CHICKEN
with POTATOES
MAKES 4 SERVINGS
INGREDIENTS
4 skinless, split, bone-in chicken
breasts, trimmed (about 1½ pounds)
1 medium orange bell pepper,
seeded and cut into 8 wedges
1 medium red bell pepper,
seeded and cut into 8 wedges
1 medium Yukon gold potato,
cut into 8 wedges
40 pitted kalamata olives,
smashed (about 1¹⁄
³
cups)
1 medium red onion,
peeled and cut into 8 wedges
1 tablespoon extra virgin olive oil
Grated zest and juice of 1 lemon
1 tablespoon minced garlic
1 tablespoon chopped fresh oregano
¾ teaspoon freshly ground black
pepper
¾ teaspoon paprika
INSTRUCTIONS
•
Preheat the oven to 400°F.
•
On a large rimmed baking sheet, place the chicken on one side of the pan and
the bell peppers, potatoes, onion, and olives on the other. In a bowl, whisk
together the oil, lemon zest and juice, garlic, oregano, salt, black pepper,
and paprika. Drizzle over the chicken and vegetables, and toss to coat.
•
Roast for 40 to 45 minutes, turning the chicken and stirring the vegetables
halfway through cooking, or until a meat thermometer registers 165°F when
inserted into the thickest part of the chicken (not touching bone). Arrange
1 chicken breast and ¼ of the vegetables to create one serving.
Protein: 34g
•
Carbohydrate: 19g
•
Fat: 16g
•
Calories: 442
EAT FOR ABS 87
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ORANGE CHICKEN
&
BROCCOLI STIR-FRY
MAKES 2 SERVINGS
INGREDIENTS
¼ cup fresh orange juice
1 tablespoon low-sodium soy sauce
1 tablespoon all-fruit orange
marmalade
1 teaspoon cornstarch
2 tablespoon canola oil
½ pound chicken tenders, trimmed and
cut into 1" pieces
1 pound broccoli crowns,
chopped into florets
½ red bell pepper,
seeded and thinly sliced
1 scallion, sliced plus more for serving
1 large clove garlic, minced
1½ teaspoons minced fresh ginger
Pinch of red-pepper flakes,
plus more for serving
INSTRUCTIONS
•
Stir orange juice, soy sauce, marmalade, and cornstarch in small bowl
until blended. Set aside.
•
In wok or nonstick skillet, heat oil over medium-high heat. Add chicken
and cook, stirring until cooked through, 2 to 3 minutes. With slotted spoon,
transfer chicken to plate.
•
Add broccoli to wok and cook until crisp-tender, about 2 to 3 minutes.
Increase heat to high, add bell pepper, and continue cooking, stirring
frequently, about 2 minutes. Transfer vegetables to plate with chicken.
•
Reduce heat to medium high and add scallion, garlic, ginger, and red-pepper
flakes. Cook until fragrant, about 30 seconds. Add orange sauce to pan
and cook until slightly thickened, about 30 seconds. Return chicken and
vegetables to wok, and toss to coat and warm through. Serve with additional
scallions and red-pepper flakes, if desired.
Protein: 32g
•
Carbohydrate: 26g
•
Fat: 18g
•
Calories: 378
diNNErs
88
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Southwestern
CHICKEN LASAGNA
MAKES 8 SERVINGS
INGREDIENTS
8 ounces lasagna noodles
2 eggs
4 ounces ricotta cheese
1 can (4 ounces) chopped green
chile peppers, drained
¼ cup chopped fresh cilantro,
stems included
2 cups grated yellow and white
cheeses, such as sharp cheddar and
Monterey jack
1 jar (16 ounces) mild chunky salsa
1 can (15 ounces) tomato sauce
4 cups chopped cooked chicken
INSTRUCTIONS
•
Preheat the oven to 350°F. Coat a 13” x 9” baking dish with cooking spray.
•
Bring a large pot of water to a boil. Prepare the lasagna noodles according
to package directions.
•
Meanwhile, in a large bowl, combine the eggs, ricotta, peppers, cilantro,
and ½ cup of the grated cheese.
•
In a small bowl, combine the salsa and tomato sauce.
•
Pour 1 cup of the sauce mixture into the prepared baking dish. Spread to
cover the bottom. Top with a single layer of lasagna noodles. Top with
half of the ricotta mixture, one-third of the chicken, and one-third of the
remaining grated cheese. Top with one-third of the sauce mixture. Repeat
the layers.
•
Cover with the remaining lasagna noodles, the remaining sauce, the remaining
chicken, and the remaining shredded cheese.
•
Cover with foil and bake for 45 minutes, or until hot and bubbly. Remove the
foil and bake for 10 minutes longer. Let stand for 10 minutes before serving.
Protein: 38g
•
Carbohydrate: 29g
•
Fat: 15g
•
Calories: 405
diNNErs
EAT FOR ABS 89
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Spicy CHICKEN BBQ PIZZA
MAKES 4 SERVINGS
INGREDIENTS
1½ cups lukewarm water
1 packet active dry yeast
3½ cups unbleached or all-purpose flour
1 teaspoon fine-ground, non-iodized
salt (preferably sea salt)
2 tablespoons extra-virgin olive oil,
divided
1 red bell pepper, cut into strips
1 red onion, thinly sliced
2 cups chicken, cooked and shredded
½ cup barbecue sauce
½ cup (2 oz) sharp cheddar cheese,
shredded
½ cup (2 oz) Monterey jack cheese,
shredded
Parmesan cheese
INSTRUCTIONS
•
To make the dough: Lightly coat a large bowl with nonstick spray. Combine
the water and yeast. Let stand for 5 minutes or until foamy.
•
In the bowl of an electric mixer fitted with a dough hook, combine 3¼ cups
of the flour and the salt. With the machine running, add the yeast mixture
and oil. Process just until the dough comes together in a slightly sticky mass.
•
Turn the dough onto a lightly floured work surface. Knead for 4 to 7 minutes,
adding the remaining ¼ cup flour if necessary, to prevent sticking, until
smooth and elastic. Shape into a ball.
•
Place in the prepared bowl. Cover tightly with plastic wrap. Let rise in a
warm place for 1 hour or until doubled. Punch the dough down, and shape it
into four balls. Store in the refrigerator—extras will keep for 2 to 3 days.
With floured hands or a rolling pin, pat or roll balls into 12" circles.
•
To make the pizza: Heat the 1 tablespoon oil in a large skillet over medium-
high heat. Add the pepper and onion and cook, stirring occasionally, for
5 minutes or until tender-crisp.
•
In a medium bowl, combine the chicken and ¼ cup of the barbecue sauce.
Spread the remaining ¼ cup barbecue sauce over the dough. Top with
the chicken and vegetables. Sprinkle with the cheeses. Bake at 400°F until
the cheese is bubbly and the crust is crisp, about 10 minutes. Top with grated
Parmesan cheese.
Protein: 32g
•
Carbohydrate: 39g
•
Fat: 16g
•
Calories: 434
diNNErs
90
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CHILI-SPICED
TURKEY-BEAN BURGERS
with GUACAMOLE
MAKES 4 SERVINGS
INGREDIENTS
1 ripe avocado, halved, pitted,
and peeled
2 tablespoons chopped
sweet white onion
1 tablespoon salsa
1 tablespoon freshly squeezed
lime juice
Pinch of salt
²⁄
³
cup canned black beans,
rinsed and drained
1 pound lean ground turkey breast
1 large egg
2 teaspoons chili powder
½ teaspoon ground cumin
½ teaspoon salt
4 small whole grain hamburger buns,
split
4 slices tomato
INSTRUCTIONS
•
To make the guacamole: Mash the avocado in a small bowl with a fork
until fairly smooth. Mix in the onion, salsa, lime juice, and salt. Cover
tightly and set aside.
•
To make the burgers: Preheat the broiler. Coat the broiler pan rack with
cooking spray. Mash the beans in a medium bowl to a chunky texture.
Stir in the turkey, egg, chili powder, cumin, and salt until well blended.
Shape into 4 burgers.
•
Broil the patties 4" to 6" from the heat for 12 minutes, turning once, or
until a thermometer inserted in the center registers 165°F and the meat is
no longer pink. Place on a plate.
•
Place the buns on the broiler pan and toast for 1 minute, or until lightly
browned. Place toasted buns on each of 4 plates.
•
On the bun bottom, place a tomato slice and a burger. Spoon ¼ of the
guacamole over each and cover with the bun top.
Protein: 38g
•
Carbohydrate: 37g
•
Fat: 13g
•
Calories: 386
diNNErs
EAT FOR ABS 91
BACK to Contents
Pulled Beef
TOSTADAS
MAKES 8 SERVINGS
INGREDIENTS
3 pounds flank steak, brisket,
or chuck roast, fat-trimmed
1 teaspoon salt
1 large white onion,
cut into large chunks
4 cloves garlic
4 cups water
8 corn tortillas (6" diameter)
INSTRUCTIONS
•
Place meat, salt, onion, and garlic in 4-quart or larger slow cooker. Add
water. Cover. Cook on low 8 to 9 hours, or until thermometer inserted into
center of meat reads 160°F.
•
Remove meat from cooker and place in shallow bowl. Let stand at room
temperature until cool enough to shred with 2 forks.
•
Preheat oven to 450°F. Coat baking sheet with cooking spray. Place tortillas
in single layer on baking sheet and bake 5 minutes, or until edges are
crisp and brown. Spoon shredded meat on top of tortillas and garnish with
your favorite toppings.
Protein: 39g
•
Carbohydrate: 24g
•
Fat: 16g
•
Calories: 411
diNNErs
92
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BEEF with
SPINACH
&
SWEET POTATOES
MAKES 4 SERVINGS
INGREDIENTS
2 tablespoons olive oil
1 pound beef tenderloin,
cut into 4 equal portions
Kosher salt and pepper
1 pound sweet potatoes,
peeled and cut into ¼" cubes
2 cloves garlic, minced
½ teaspoon turmeric
¼ teaspoon red-pepper flakes
2 ½ tablespoons sherr y
or red wine vinegar
1 tablespoon honey
10 ounces baby spinach
¾ cup pumpkin seeds, toasted
INSTRUCTIONS
•
Heat 1 tablespoon of the oil in large nonstick skillet over medium-high heat.
Season beef with salt and pepper and cook, turning, until golden brown,
about 6 minutes for medium-rare. Transfer to plate, cover, and keep warm.
•
Add sweet potatoes and ¹⁄
³
cup water to skillet. Cover and steam until just
tender, 4 minutes. Remove lid and cook until water evaporates, 2 minutes.
•
Add remaining 1 tablespoon oil. Stir in garlic, turmeric, and red-pepper flakes.
Cook, stirring, 1 minute. Add vinegar and honey. Gradually add spinach and
cook, stirring, until just wilted, about 2 minutes.
•
Spoon spinach mixture onto plates, top with beef, and sprinkle with seeds.
Protein: 31g
•
Carbohydrate: 29g
•
Fat: 18g
•
Calories: 396
diNNErs
EAT FOR ABS 93
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STEAK
with BEANS
&
BROCCOLINI
MAKES 4 SERVINGS
INGREDIENTS
1 pound small cremini mushrooms,
halved
1 bunch broccolini,
trimmed and cut into 2-inch lengths
4 cloves garlic, minced
2 tablespoons olive oil
½ teaspoon crushed red pepper flakes
½ teaspoon kosher salt, divided
½ teaspoon black pepper, divided
1 can cannellini beans (15 oz),
drained and rinsed
2 New York strip steaks,
1-inch thick (about 1½ lbs total)
INSTRUCTIONS
•
Heat oven to 450°F. On a large, rimmed baking sheet, toss mushrooms,
broccolini, garlic, oil, crushed red pepper flakes, and ¼ teaspoon each salt
and pepper. Roast 15 minutes.
•
Add beans and push the mixture to the edges of the pan. Season steaks
with remaining salt and pepper and place in the center of the pan. Roast
until steaks are medium rare (135°F), about 8 minutes, turning once midway
through.
•
Remove from the oven and let rest 5 minutes. Thinly slice steaks and serve.
Protein: 48g
•
Carbohydrate: 23g
•
Fat: 13g
•
Calories: 400
diNNErs
94
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STOVETOP MEATLOAF
with MUSHROOM GRAVY
MAKES 4 SERVINGS
INGREDIENTS
½ cup walnuts
½ onion, coarsely chopped
1 package (8 ounces) sliced brown
mushrooms (cremini)
1 large egg
2 tablespoons ketchup
½ teaspoon ground thyme
½ teaspoon salt
1 pound 95% lean ground beef
¾ cup panko breadcrumbs
1 teaspoon olive oil
¼ cup fat-free plain Greek yogurt
INSTRUCTIONS
•
Place the walnuts in a medium skillet and cook over medium-high heat,
shaking the pan often, for 3 to 5 minutes, or until lightly toasted. Transfer
the nuts to a food processor and let cool slightly.
•
Add the onion and half of the mushrooms to the processor and pulse 4 or
5 times, or until finely chopped.
•
Combine the egg, ketchup, thyme, and salt in a large bowl. Beat lightly with
a fork until smooth. Add the mushroom-onion mixture and the beef and
mix well. Add the breadcrumbs and mix with clean hands until thoroughly
combined. Shape into 4 loaves 5" long and 1½" wide.
•
Heat the oil in a large nonstick skillet over medium-high heat. Add the loaves
and cook for 3 minutes on each side, or until browned. Top with the remaining
mushrooms and pour ¼ cup water into the center of the skillet. Cover,
reduce the heat to low, and cook for 15 minutes, or until a thermometer
inserted in the center of a loaf registers 165°F.
•
Transfer the loaves to a plate and stir the yogurt into the mushroom mixture
in the skillet. Serve the loaves with the sauce spooned on top. (Best to
serve with big side of vegetables. Just add them onto your calorie total.)
Protein: 32g
•
Carbohydrate: 24g
•
Fat: 17g
•
Calories: 371
diNNErs
EAT FOR ABS 95
BACK to Contents
Cuban-Style
PORK SLIDERS
MAKES 12 SERVINGS
INGREDIENTS
4 pound boneless pork shoulder,
trimmed of fat
6 large cloves garlic, minced
2 teaspoons cumin, divided
2 teaspoons dried oregano, divided
½ cup fresh orange juice
½ cup fresh lime juice
12 slices low-fat Swiss (about ½ lb),
halved
24 slider rolls
¾ pound sliced low-sodium deli ham
48 dill pickle slices
12 teaspoons mustard
INSTRUCTIONS
•
Put pork in lightly oiled slow cooker pot. Sprinkle with half of the garlic,
cumin, and oregano. Mix remaining garlic, cumin, and oregano with citrus
juices and pour into pot.
•
Cover and cook on low 4 to 5 hours or until pork is fork-tender and cooked
through. Transfer to cutting board and break into pieces. Skim fat from pot
and reserve juices.
•
Divide cheese among tops of rolls and broil until melted. Layer bottoms
of rolls with ham and pork and drizzle with juices. Top each with pickles,
mustard, and tops of rolls.
Protein: 47g
•
Carbohydrate: 39g
•
Fat: 15g
•
Calories: 482
diNNErs
96
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Savory
PORK STEW
MAKES 4 SERVINGS
INGREDIENTS
¼ cup unbleached all-purpose flour
¼ teaspoon salt
½ teaspoon ground black pepper
1 pound pork tenderloin, trimmed
of all visible fat, cut into ¾" cubes
2 tablespoons olive oil
1 medium onion, chopped
6 cloves garlic, minced
1 can (14.5 ounces) no-salt-added
diced tomatoes
½ pound red-skinned potatoes,
cut into ½" cubes
8 ounces mushrooms, halved
2 carrots, sliced
2 tablespoons balsamic vinegar
½ teaspoon dried thyme
INSTRUCTIONS
•
Combine the flour, salt, and pepper in a bowl. Add the pork and toss well
to coat.
•
Heat the oil in a large saucepan or Dutch oven over medium-high heat.
Add the pork and cook for 5 minutes, stirring occasionally, or until browned.
Add the onion and garlic. Cook for 3 minutes, stirring occasionally, or until
slightly softened.
•
Stir in the tomatoes, potatoes, mushrooms, carrots, vinegar, and thyme.
Bring to a boil, reduce the heat to medium-low, cover, and simmer for
2 hours, or until the pork and vegetables are tender.
Protein: 30g
•
Carbohydrate: 30g
•
Fat: 10g
•
Calories: 325
diNNErs
EAT FOR ABS 97
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HORSERADISH
CRUMB-CRUSTED SALMON
with ROASTED ASPARAGUS
MAKES 4 SERVINGS
INGREDIENTS
1 pound asparagus
2½ tablespoons extra-virgin olive oil,
divided
³⁄8 teaspoon salt, divided
¼ teaspoon pepper, divided
2 tablespoons jarred horseradish,
drained well
2 tablespoons chopped scallions
1 teaspoon grated lemon peel
½ cup panko whole wheat bread
crumbs
4 skinless, boneless salmon fillets
(about 6 ounces each)
INSTRUCTIONS
•
Preheat the oven to 450°F. Coat a 2-quart baking dish with cooking spray.
•
Mound the asparagus on a rimmed baking sheet. Drizzle with 1 tablespoon
of the oil, ¼ teaspoon of the salt, and ¹⁄
8 teaspoon of the pepper. Toss
together until evenly coated, spread in a single layer.
•
In a small bowl, stir together the horseradish, scallions, lemon peel, and
the remaining 1½ tablespoons oil until combined. Stir in the panko until
evenly coated.
•
Place the salmon in the baking dish and sprinkle with the remaining ¹⁄8 tea-
spoon each salt and pepper. Spoon the panko mixture evenly on top of the
salmon fillets.
•
Roast the salmon for 12 to 15 minutes, or until golden brown on top and
opaque. Roast the asparagus for 10 to 12 minutes, or until tender when
pierced with a knife. Serve the fish and asparagus with the lemon wedges.
Protein: 38g
•
Carbohydrate: 13g
•
Fat: 20g
•
Calories: 379
diNNErs
98
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HALIBUT
with POTATOES
&
SPROUTS
MAKES 4 SERVINGS
INGREDIENTS
1 pound fingerling potatoes, halved
1 pound Brussels sprouts,
trimmed and quartered
1 large shallot, wedged
2 tablespoons olive oil
2 tablespoons chopped mixed
fresh herbs (such as parsley,
thyme, and rosemary)
¾ teaspoon kosher salt
½ teaspoon black pepper
1½ pounds halibut fillet
INSTRUCTIONS
•
Heat oven to 400°F. Place potatoes, sprouts, and shallot on a large, rimmed
baking sheet. In a small bowl, whisk together oil, herbs, salt, and pepper.
Drizzle half over vegetables, toss, and bake 15 minutes.
•
Remove the pan from the oven and set fish atop vegetables. Brush fish with
remaining herb mixture. Roast until potatoes are tender and fish flakes easily,
12 to 15 minutes more.
Protein: 40g
•
Carbohydrate: 35g
•
Fat: 12g
•
Calories: 398
diNNErs
EAT FOR ABS 99
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CRAB PRIMAVERA
with SPAGHETTI
MAKES 4 SERVINGS
INGREDIENTS
1 red onion, cut into wedges
1 yellow bell pepper,
cut into thin strips
1 zucchini, halved and sliced
2 cloves garlic, minced
¼ cup olive oil, divided
4 ounces multigrain spaghetti
1 large tomato, seeded and chopped
¼ cup shredded fresh basil
1 pound lump crabmeat, picked over
¼ cup grated Parmesan cheese
INSTRUCTIONS
•
Preheat the oven to 450°F. Combine the onion, pepper, zucchini, and garlic
in a 9" x 9" pan. Drizzle with 2 tablespoons of the oil and toss to coat. Roast
for 15 minutes or until the vegetables are browned, tossing occasionally.
•
Meanwhile, prepare the pasta per the package directions, reserving
½ cup of the cooking liquid before draining.
•
Combine the roasted vegetables, pasta, tomato, basil, and crab in a large
bowl. Toss to coat. Add cooking liquid a few tablespoons at a time, if needed,
until moistened. Sprinkle with the cheese.
Protein: 35g
•
Carbohydrate: 28g
•
Fat: 17g
•
Calories: 414
diNNErs
100
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1 ROTISSERIE CHICKEN
These are available at just about any supermarket now. They’re a fast
and ready-to-eat source of high-quality protein. If you’re ever in a pinch
for a meal, reach for a rotisserie chicken and pair it with your favorite
vegetable. Here’s a simple way to prepare a meal out of it, with a sample
calorie count.
INGREDIENTS
1 rotisserie chicken
1 or 2 cups of triple washed
baby spinach
1 heaping tablespoon of your favorite
salad dressing. (We like Annie’s
Organic Cowgirl Ranch dressing.)
INSTRUCTIONS
•
Select a breast and thigh/drumstick from the chicken.
•
Remove the skin.
•
Slice up into bite sized pieces.
•
On a plate, combine and toss salad dressing and baby spinach.
Add chicken and eat.
Protein: 41g
•
Carbohydrate: 3g
•
Fat: 6g
•
Calories: 280
FOODS THAT MAKE
YOUR LIFE EASIER
By Michael Roussell Ph.D.
To master losing fat with minimal food prep and planning,
it’s important to have a go-to set of foods that you can use
and repurpose quickly in multiple meals and snacks. Here are
7 Foods that will make your life easier.
diNNErs
EAT FOR ABS 101
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2 PRECOOKED
CHICKEN SAUSAGES
Adding new flavors and tastes to your
diet couldn’t be any easier than with
pre-cooked chicken sausages. Al Fresco
and Trader Joe’s are two great products
that come in a variety of flavors. These
lean protein sources are already cooked
so you just need to heat’em and eat’em.
3 PLAIN GREEK YOGURT
Skip the varieties with the fruit added
already, as added fruit means added
sugar. Plain Greek yogurt has twice the
protein and half the carbs of traditional
yogurt, making it a great snack or starting
point for breakfast.
4 PLAIN KEFIR
Kefir is a fermented milk product that
ends up with a thickness somewhere
between cream and yogurt. (Think of it
as drinkable yogurt.) The plain versions
contain almost a 1-to-1 ratio of protein
and carbohydrates, with the addition
of enough probiotics to keep your
digestive track functioning at its best.
5 PRECUT VEGETABLES
Vegetables are great for you, but their
prep time can be too extensive for many
people. Fortunately, there’s a growing
trend in grocery stores to remove
this barrier of entry for vegetable
consumption. From diced pepper and
onions to shredded Brussels sprouts,
you should be able to find just about any
vegetable you want—ready to toss into
a roasting pan or skillet.
6 SMOKED SALMON
This is one of our favorite non-traditional
but ready to eat snacks. It’s carb-free
and full of satiating protein and fat. Having
smoked salmon for a snack will quickly
redefine your idea of “diet food” snacks.
7 CHEESE STICKS
A protein-rich snack doesn’t get any
more portable (and proportioned) than a
couple of cheese sticks. From the tradi-
tional string cheese (which is mozzarella)
to more recent pepper or Colby jack
cheese sticks, these should always be
in your refrigerator. Pair them with a
small piece of fruit for a snack, or chop
them up and toss them on a salad with
some rotisserie chicken to round out a
fat-burning meal.
diNNErs
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fast food
for fat Loss
We’re not suggesting any of these items are health food. And we’re
not commenting on the quality of the meals. Nor is this is an
exhaustive list of the menu oerings that can fit your eating plan.
Our goal is simply to provide you with options that will keep
you on track. They’re not necessarily perfect choices; think of
them more like damage control. But you can certainly use this
list to guide you when you’re in a hurry.
They’ll keep you close to your target calorie range, and help
you get a good dose of protein without a carb overload. For
more options—customized to your preferences—check any
restaurant’s website for complete nutrition information that
will allow you to create your own menu.
EAT FOR ABS 103
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LUNCH AND DINNER
Men
Big Mac
Protein: 24g
Carbohydrate: 47g
Fat: 27g
Calories: 530
Quarter Pounder
with Cheese
Protein: 30g
Carbohydrate: 41g
Fat: 26g
Calories: 520
Chicken McNuggets
(10 piece)
+ order of Apple Slices
Protein: 22g
Carbohydrate: 30g
Fat: 30g
Calories: 470
Premium Grilled Chicken
Club Sandwich
Protein: 40g
Carbohydrate: 44g
Fat: 20g
Calories: 510
woMen
Premium Grilled Chicken
Classic Sandwich
Protein: 28g
Carbohydrate: 42g
Fat: 9g
Calories: 350
Premium McWrap
Sweet Chili Chicken (Grilled)
Protein: 27g
Carbohydrate: 47g
Fat: 10g
Calories: 380
McDouble
Protein: 22g
Carbohydrate: 34g
Fat: 17g
Calories: 380
Premium Bacon Ranch Salad
with Crispy Chicken
Protein: 25g
Carbohydrate: 36g
Fat: 21g
Calories: 380
McDONALD’S
BREAKFAST
Men
Sausage McMuffin with Egg
Protein: 21g
Carbohydrate: 30g
Fat: 28g
Calories: 450
Steak & Egg McMuffin
Protein: 26g
Carbohydrate: 31g
Fat: 23g
Calories: 430
Southern Style Chicken Biscuit
Protein: 17g
Carbohydrate: 41g
Fat: 20g
Calories: 410
woMen
Egg McMuffin
Protein: 17g
Carbohydrate: 31g
Fat: 13g
Calories: 300
Egg White Delight
Protein: 18g
Carbohydrate: 30g
Fat: 8g
Calories: 250
Sausage Burrito
Protein: 12g
Carbohydrate: 26g
Fat: 16g
Calories: 300
104
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STARBUCKS
BREAKFAST
Men
Bacon, Gouda & Egg
Breakfast Sandwich
Protein: 18g
Carbohydrate: 32g
Fat: 19g
Calories: 370
Double-Smoked Bacon,
Cheddar & Egg
Breakfast Sandwich
Protein: 21g
Carbohydrate: 40g
Fat: 27g
Calories: 490
Seared Steak,
Egg & Tomatillo Wrap
Protein: 21g
Carbohydrate: 43g
Fat: 18g
Calories: 410
woMen
Bacon, Gouda & Egg
Breakfast Sandwich
Protein: 18g
Carbohydrate: 32g
Fat: 19g
Calories: 370
Spinach, Feta & Cage Free
Egg White Breakfast Wrap
Protein: 19g
Carbohydrate: 33g
Fat: 10g
Calories: 290
Certified Gluten-Free
Breakfast Sandwich
Protein: 18g
Carbohydrate: 32g
Fat: 13g
Calories: 370
LUNCH AND DINNER
Men
Chicken BLT Salad Sandwich
Protein: 21g
Carbohydrate: 35g
Fat: 25g
Calories: 470
Turkey & Havarti Sandwich
Protein: 29g
Carbohydrate: 31g
Fat: 21g
Calories: 460
Chicken Artichoke
on Ancient Grain Flatbread
Protein: 24g
Carbohydrate: 37g
Fat: 27g
Calories: 510
woMen
Tomato and Mozzarella Panini
Protein: 15g
Carbohydrate: 42g
Fat: 13g
Calories: 350
Smoked Turkey Protein Box
Protein: 24g
Carbohydrate: 42g
Fat: 12g
Calories: 360
Cage-Free Eggs and
Seasoned Grains Side Salad
Protein: 17g
Carbohydrate: 33g
Fat: 18g
Calories: 360
EAT FOR ABS 105
BACK to Contents
BURGER KING
BREAKFAST
Men
CROISSAN’WICH
Sausage, Egg & Cheese
Protein: 18g
Carbohydrate: 30g
Fat: 30g
Calories: 470
KING CROISSAN’WICH
w/ Ham and Sausage
Protein: 23g
Carbohydrate: 31g
Fat: 34g
Calories: 530
Sausage, Egg & Cheese Biscuit
Protein: 18g
Carbohydrate: 29g
Fat: 35g
Calories: 510
woMen
Sausage, Egg, Cheese & Hash
Burrito
Protein: 15g
Carbohydrate: 27g
Fat: 23g
Calories: 370
CROISSAN’WICH
Ham, Egg & Cheese
Protein: 16g
Carbohydrate: 31g
Fat: 16g
Calories: 330
Ham, Egg & Cheese Biscuit
Protein: 16g
Carbohydrate: 30g
Fat: 21g
Calories: 370
LUNCH AND DINNER
Men
Whopper w/o Mayo
Protein: 28g
Carbohydrate: 49g
Fat: 22g
Calories: 500
Grilled Chicken Sandwich
Protein: 37g
Carbohydrate: 39g
Fat: 19g
Calories: 470
Garden Chicken Salad
with Grilled Chicken and
Ken’s Ranch Dressing*
Protein: 39g
Carbohydrate: 17g
Fat: 29g
Calories: 470
*USE ONLY HALF OF THE SALAD DRESSING.
woMen
Double Cheeseburger
Protein: 20g
Carbohydrate: 27g
Fat: 18g
Calories: 360
Bacon Double Cheeseburger
Protein: 21g
Carbohydrate: 27g
Fat: 20g
Calories: 370
Grilled Chicken Sandwich
w/o Mayo
Protein: 36g
Carbohydrate: 39g
Fat: 7g
Calories: 370
106
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DUNKIN DONUTS
BREAKFAST
Men
Ham, Egg & Cheese
on Croissant
Protein: 19g
Carbohydrate: 41g
Fat: 32g
Calories: 530
Sausage, Egg & Cheese
on English Muffin
Protein: 22g
Carbohydrate: 37g
Fat: 33g
Calories: 550
Turkey Sausage
Flatbread Sandwich
Protein: 26g
Carbohydrate: 32g
Fat: 28g
Calories: 480
woMen
Egg & Cheese
on English Muffin
Protein: 14g
Carbohydrate: 37g
Fat: 15g
Calories: 340
Bacon, Egg & Cheese
on English Muffin
Protein: 18g
Carbohydrate: 37g
Fat: 19g
Calories: 390
Ham, Egg & Cheese
on English Muffin
Protein: 21g
Carbohydrate: 37g
Fat: 16g
Calories: 380
Veggie Egg White Sandwich
on English Muffin
Protein: 15g
Carbohydrate: 38g
Fat: 10g
Calories: 310
Veggie Egg White
Flatbread Sandwich
Protein: 18g
Carbohydrate: 33g
Fat: 14g
Calories: 330
EAT FOR ABS 107
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WENDY’S
BREAKFAST
Men
Mornin’ Melt Panini
Protein: 31g
Carbohydrate: 33g
Fat: 33g
Calories: 520
Honey Butter Chicken Biscuit
Protein: 19g
Carbohydrate: 48g
Fat: 26g
Calories: 500
woMen
Artisan Egg Sandwich
Protein: 20g
Carbohydrate: 29g
Fat: 19g
Calories: 360
Sausage & Egg Burrito
Protein: 17g
Carbohydrate: 14g
Fat: 29g
Calories: 390
LUNCH AND DINNER
Men
10-Piece Chicken Nuggets
with Barbecue Dipping Sauce
Protein: 22g
Carbohydrate: 35g
Fat: 27g
Calories: 465
Double Stack
Protein: 25g
Carbohydrate: 25g
Fat: 21g
Calories: 390
Spicy Chicken Sandwich
Protein: 30g
Carbohydrate: 51g
Fat: 21g
Calories: 510
Homestyle Chicken Sandwich
Protein: 29g
Carbohydrate: 52g
Fat: 22g
Calories: 520
woMen
Grilled Chicken Sandwich
Protein: 35g
Carbohydrate: 38g
Fat: 8g
Calories: 360
Spicy Chicken Wrap
Protein: 18g
Carbohydrate: 30g
Fat: 20g
Calories: 370
Jr. Bacon Cheeseburger
Protein: 19g
Carbohydrate: 26g
Fat: 22g
Calories: 380
Jr. Cheeseburger Deluxe
Protein: 16g
Carbohydrate: 27g
Fat: 19g
Calories: 330
Double Stack
Protein: 25g
Carbohydrate: 25g
Fat: 21g
Calories: 390
108
BACK to Contents
TACO BELL
LUNCH AND DINNER
Men
Cheesy Gordita Crunch
Protein: 20g
Carbohydrate: 41g
Fat: 28g
Calories: 500
Cheesy Gordita Crunch Supreme
Protein: 21g
Carbohydrate: 43g
Fat: 30g
Calories: 520
Chicken Quesadilla
Protein: 27g
Carbohydrate: 38g
Fat: 28g
Calories: 510
Steak Quesadilla
Protein: 27g
Carbohydrate: 38g
Fat: 28g
Calories: 510
Combo Burrito
Protein: 21g
Carbohydrate: 51g
Fat: 18g
Calories: 450
Power Menu Burrito: Chicken
Protein: 26g
Carbohydrate: 40g
Fat: 20g
Calories: 450
Power Menu Burrito: Steak
Protein: 25g
Carbohydrate: 42g
Fat: 21g
Calories: 460
Power Menu Bowl: Chicken
Protein: 28g
Carbohydrate: 53g
Fat: 20g
Calories: 500
woMen
Gordita Supreme: Chicken
Protein: 16g
Carbohydrate: 29g
Fat: 9g
Calories: 260
Gordita Supreme: Steak
Protein: 16g
Carbohydrate: 30g
Fat: 9g
Calories: 270
Chalupa Supreme: Chicken
Protein: 16g
Carbohydrate: 31g
Fat: 16g
Calories: 330
Chalupa Supreme: Steak
Protein: 15g
Carbohydrate: 32g
Fat: 16g
Calories: 330
Fresco Burrito Supreme:
Chicken
Protein: 18g
Carbohydrate: 48g
Fat: 8g
Calories: 340
Fresco Burrito Supreme: Steak
Protein: 17g
Carbohydrate: 48g
Fat: 9g
Calories: 340
Chili Cheese Burrito
Protein: 16g
Carbohydrate: 40g
Fat: 17g
Calories: 370
EAT FOR ABS 109
BACK to Contents
KFC
LUNCH AND DINNER
Men
Extra Crispy Chicken Breast
Protein: 35g
Carbohydrate: 18g
Fat: 35g
Calories: 530
Double Crunch Sandwich
Protein: 25g
Carbohydrate: 46g
Fat: 26g
Calories: 520
Zinger Sandwich
Protein: 27g
Carbohydrate: 39g
Fat: 24g
Calories: 480
woMen
Original Recipe Chicken Breast
Protein: 39g
Carbohydrate: 11g
Fat: 21g
Calories: 390
Kentucky Grilled Chicken Breast
with Mashed Potatoes
with Gravy
Protein: 40g
Carbohydrate: 19g
Fat: 11g
Calories: 330
Spicy Crispy Chicken Breast
with an Order of Green Beans
Protein: 31g
Carbohydrate: 15g
Fat: 20g
Calories: 375
110
BACK to Contents
SUBWAY
lunch
Men
6” Tuna Sandwich
Protein: 20g
Carbohydrate: 43g
Fat: 25g
Calories: 470
6” Spicy Italian
Protein: 19g
Carbohydrate: 43g
Fat: 24g
Calories: 470
6” Steak Club
Protein: 28g
Carbohydrate: 44g
Fat: 26g
Calories: 530
6” Turkey Reuben
Protein: 31g
Carbohydrate: 42g
Fat: 15g
Calories: 410
Chicken & Bacon Ranch Salad
Protein: 32g
Carbohydrate: 15g
Fat: 40g
Calories: 540
WoMen
6” Steak & Cheese
Protein: 28g
Carbohydrate: 43g
Fat: 10g
Calories: 360
6” Turkey Reuben
Protein: 31g
Carbohydrate: 42g
Fat: 15g
Calories: 410
6” Oven Roasted Chicken
Protein: 23g
Carbohydrate: 46g
Fat: 5g
Calories: 320
6” Roast Beef
Protein: 25g
Carbohydrate: 46g
Fat: 5g
Calories: 320
Meatball Marinara Salad
Protein: 15g
Carbohydrate: 27g
Fat: 17g
Calories: 310
EAT FOR ABS 111
BACK to Contents
PANERA
BREAKFAST
Men
Sausage, Egg & Cheese
on Ciabatta
Protein: 28g
Carbohydrate: 44g
Fat: 29g
Calories: 550
Bacon, Egg & Cheese
on Ciabatta
Protein: 25g
Carbohydrate: 44g
Fat: 22g
Calories: 490
woMen
Egg & Cheese on Ciabatta
Protein: 19g
Carbohydrate: 43g
Fat: 15g
Calories: 390
Ham, Egg & Cheese
Breakfast Power Sandwich
Protein: 23g
Carbohydrate: 30g
Fat: 15g
Calories: 340
LUNCH AND DINNER
Men
Steak & Arugula on Sourdough
Protein: 24g
Carbohydrate: 51g
Fat: 19g
Calories: 500
Half Steak & White Cheddar
Panini on Hoagie Roll
Protein: 19g
Carbohydrate: 40g
Fat: 24g
Calories: 470
Ancient Grain & Arugula Salad
with Chicken (and White Sweet
Balsamic Vinaigrette)
Protein: 25g
Carbohydrate: 49g
Fat: 26g
Calories: 560
Asian Sesame Salad with Chick-
en (and Asian Sesame
Vinaigrette)
Protein: 25g
Carbohydrate: 31g
Fat: 28g
Calories: 500
woMen
Half Bacon Turkey Bravo
on Tomato Basil
Protein: 19g
Carbohydrate: 29g
Fat: 12g
Calories: 320
Half Frontego Chicken Panini
on Focaccia
Protein: 24g
Carbohydrate: 42g
Fat: 12g
Calories: 380
Half Ham & Swiss Sandwich
on Whole Grain
Protein: 17g
Carbohydrate: 34g
Fat: 16g
Calories: 370
Half Green Goddess
Cobb Salad with Chicken
(and Green Goddess Dressing)
Protein: 20g
Carbohydrate: 15g
Fat: 28g
Calories: 400
112
BACK to Contents
ChiCk-Fil-A
breakfast
Men
Chicken, Egg, & Cheese Bagel
Protein: 27g
Carbohydrate: 51g
Fat: 18g
Calories: 480
Chick-fil-A Chicken Biscuit
Protein: 17g
Carbohydrate: 50g
Fat: 21g
Calories: 450
Hash Brown Scramble Bowl
Protein: 30g
Carbohydrate: 19g
Fat: 28g
Calories: 450
WoMen
Chick-n-Minis
Protein: 20g
Carbohydrate: 40g
Fat: 14g
Calories: 350
Egg White Grill
Protein: 25g
Carbohydrate: 31g
Fat: 7g
Calories: 300
Bacon, Egg, & Cheese Muffin
Protein: 16g
Carbohydrate: 32g
Fat: 12g
Calories: 300
lunch and dinner
Men
Chick-fil-A Chicken Sandwich
Protein: 28g
Carbohydrate: 40g
Fat: 19g
Calories: 440
Chick-fil-A Deluxe Sandwich
Protein: 31g
Carbohydrate: 42g
Fat: 23g
Calories: 500
Chick-fil-A Nuggets (7-count)
with Chick-fil-A Sauce
Protein: 28g
Carbohydrate: 15g
Fat: 25g
Calories: 400
Grilled Chicken Club Sandwich
Protein: 37g
Carbohydrate: 36g
Fat: 16g
Calories: 430
WoMen
Grilled Chicken Cool Wrap
Protein: 37g
Carbohydrate: 29g
Fat: 14g
Calories: 350
Grilled Chicken Sandwich
Protein: 29g
Carbohydrate: 36g
Fat: 6g
Calories: 310
Chick-n-Strips (3-count) and
Barbecue Sauce
Protein: 28g
Carbohydrate: 33g
Fat: 17g
Calories: 395
Grilled Market Salad with Light
Italian Dressing
Protein: 27g
Carbohydrate: 29g
Fat: 16g
Calories: 355
EAT FOR ABS 113
BACK to Contents
tHE 30-day
Eat for abs
food aNd
workout
traCkEr
114
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 115
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
116
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 117
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
118
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 119
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
120
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 121
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
122
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 123
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
124
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 125
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
126
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 127
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
128
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 129
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
130
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 131
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
132
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 133
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
134
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 135
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
136
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 137
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
138
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 139
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
140
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 141
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
142
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
EAT FOR ABS 143
FOOD lOg
DATE
BREAKFAST
TIME
CALORIES
SNACK
TIME
CALORIES
LUNCH
TIME
CALORIES
SNACK
TIME
CALORIES
DINNER
TIME
CALORIES
SNACK
TIME
CALORIES
TOTAL
CALORIES
CALORIE GOAL FOR THE DAY
Men: 2000 / Women: 1500
FREE-CALORIE BALANCE
The balance of free calories from previous day
+/–
TOTAL CALORIES CONSUMED
–
FREE CALORIES REMAINING
=
wORkOuT AnD
wEllnESS lOg
TODAY’S WEIGHT
YES NO
DID YOU WORKOUT?
WORKOUT
TIME
TRAINING NOTES
THE RESULTS TRACKER
Overall Wellness
Sleep Quality (click the number)
Worst Best
1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Energy
1 2 3 4 5 6 7 8 9 10
Record, rate, and track
any health ailments
Ailment 1:
Least Severe Most Severe
1 2 3 4 5 6 7 8 9 10
Ailment 2:
1 2 3 4 5 6 7 8 9 10
Ailment 3:
1 2 3 4 5 6 7 8 9 10
Work Productivity
Ability to work without stopping to take unscheduled breaks.
Best 1 2 3 4 5 6 7 Worst
Your ability to stick to your routine or plan
(your to-do list) for the day.
Best 1 2 3 4 5 6 7 Worst
Your overall job performance.
Best 1 2 3 4 5 6 7 Worst
List all food and drinks
How did you feel before?
How did you feel after?
Any challenges?
BACK to Contents
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Completed 25 August 2021

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