Diet Meal Plan - 3 Weekly

Unlike a lot of diet plans, which are burdened with complex, hard-to-follow rules and banned foods you adulation but accept to reside without, the Abs Diet lets you eat the foods you love, keeps your cravings at bay, and helps you ascendancy stress—all at the aforementioned time.

Here are examples of how you can anatomy a week’s account of bistro on the Abs Diet Quickstart plan. These airheaded are not accounting in stone, by any means: Mix up the meals. Substitute whenever you want. Heck, we don't affliction if you eat the aforementioned affair every day for a week. The purpose of these sample weeks are artlessly to appearance you how to chase the attempt of the Abs Diet. So enjoy!

Set Your Calorie Budget

The calories in the account meal affairs are tailored to accommodate amid 1,400 and 1,600 calories per day. But every woman has altered caloric needs, depending on her accepted weight and action level. (To amount out a acceptable weight-loss calorie account for your body, alpha with our caloric-needs calculator.) Use these account meal affairs as a base, but you can aswell acclimatize either up or down. If you wish to abate your calories, don't skip a meal—remember, bistro six times a day helps accumulate your metabolism moving. Instead, cut the allocation admeasurement of a approved meal or annihilate allotment of a snack. If your blueprint shows that you should add calories, we acclaim that you access in baby ways, such as bubbler a few added ounces of smoothie for a meal or bite or abacus a scattering of basics at a snack, rather than assiduity too abundant during your meals, area there's added adventitious of doling out larger-than-you-need portions.

If you're like a lot of people, you absorb added time in the bathroom, in the car, or on the couch than you do in the kitchen. You artlessly don't accept time to cook.

So what you're traveling to see actuality in the account card advantage #1, and in account card advantage #2, and abnormally in account card advantage #3, takes all that into account—that you don't accept the time to adapt lots of meals. If you can accomplish a blender and a frying pan, you can handle these dishes.

Most of these recipes are ones you can accomplish quickly—some in beneath than 5 minutes. We aswell apperceive that you're not traveling to accomplish every meal, so we've included sample combinations of foods that accomplish appropriately counterbalanced meals, utilizing the Powerfoods. For the dinners, confined sizes are beyond than one, so you can aswell use the assortment for lunch. And if you've got a ancestors to baker for, it's simple to bifold or even amateur the recipes.

A Perfect Diet Meal Plan 1

Monday 1,443 calories

Breakfast: Change Your Tuna

Snack #1: 8 ounces Belly-Busting Berry smoothie, 1 apple

Lunch: Crunch Time, 1 stick cord cheese

Snack #2: Cucumber Tubes

Dinner: Gone Fishing Bite #3: Low-fat ice chrism sandwich

Tuesday 1,568 calories

Breakfast: Mint Condition

Snack #1: 8 ounces Appearance Me the Honey smoothie

Lunch: Roll of a Lifetime, 1 cup berries

Snack #2: 1 stick cord cheese, 5 to 7 whole-wheat crackers, such as Triscuits

Dinner: Terra Ricotta

Snack #3: Yogi Pops

Wednesday 1,407 calories

Breakfast: Mo' Feta, Mo' Betta

Snack #1: 8 ounces Extreme Chocolate smoothie

Lunch: Popeye and Olive Oil

Snack #2: 1⁄2 PB Power Apples

Dinner: Colonel Mustard

Snack #3: Low-fat ice chrism sandwich

Thursday 1,510 calories

Breakfast: Waffles Rancheros, 1 pear

Snack #1: 8 ounces Pumpkin You Up! Smoothie

Lunch: Reuben Reduced

Snack #2: 1 stick cord cheese, 5 to 7 whole-wheat crackers, such as Triscuits Dinner: The Orange and Gold

Snack #3: Yogi Pops

Friday 1,490 calories

Breakfast: Breakfast: with Barbie

Snack #1: 8 ounces Coco Poof smoothie

Lunch: The Allotment Banquet

Snack #2: Cucumber Tubes

Dinner: Craven Little Italy

Snack #3: 1 carton low-fat yogurt with fruit

Saturday 1,424 calories

Breakfast: Corn to Be Wild, 1 orange

Snack #1: 8 ounces Belly-Busting Berry smoothie

Lunch: The Two Chicks

Snack #2: 2 tablespoons Spread Yourself Thin, 3⁄4 cup broccoli or carrots

Dinner: Shrimp to Nuts

Snack #3: Yogi Pops

Sunday 1,294 calories additional bluff meal

Breakfast: The 'Bama Bowl, 1⁄2 cup orange juice

Snack #1: 4 ounces Lemon Drips and Drops smoothie

Lunch: Pimp My Shrimp

Snack: 4 to 8 ounces Lemon Drips and Drops smoothie, 1 cup allotment Dinner: Bluff meal

A Perfect Diet Meal Plan 2

Monday: 1,457 calories

Breakfast: One bottle (8 ounces) Abs Diet Ultimate Power Smoothie; accomplish added for later

Snack #1: 1 teaspoon peanut butter, raw vegetables (as abundant as you want)

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

Snack #2: 1 ounce almonds, 11⁄2 cups berries

Dinner: Italian Chowin'

Snack #3: 4 ounces Abs Diet Ultimate Power Smoothie

Tuesday: 1,472 calories

Breakfast: Eggs Beneficial Sandwich, 1 cup fat-free milk

Snack #1: 1 teaspoon peanut butter, 1 basin biscuit or high-fiber cereal

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

Snack #2: 3 slices cafeteria turkey, 1 ample orange

Dinner: Brazilian Chicken

Snack #3: 1 ounce almonds, 4 ounces cantaloupe

Wednesday: 1,578 calories

Breakfast: One bottle (8 ounces) Strawberry Field Marshall Smoothie; accomplish added for later

Snack #1: 1 ounce raisins

Lunch: Guac and Roll

Snack #2: 1 stick cord cheese, raw vegetables (as abundant as you want)

Dinner: Chile-Peppered Steak

Snack #3: 4 to 8 ounces Strawberry Field Marshall Smoothie

Thursday: 1,564 calories

Breakfast: 1 allotment whole-grain aliment with 1 teaspoon peanut butter, 1⁄2 cup All-Bran atom with 1 cup 1 percent or fat-free milk, 1 cup berries

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

Lunch: Guilt-Free BLT

Snack #2: 3 slices angular cafeteria buzz beef, 1 ample orange

Dinner: Simple Cheesy

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

Friday: 1,584 calories

Breakfast: One bottle (8 ounces) Assistant Split Smoothie; accomplish added for later

Snack #1: 1 ounce almonds, 4 ounces cantaloupe

Lunch: Hot Tuna

Snack #2: 3 slices angular cafeteria buzz beef, 1 ample orange

Dinner: Chili Con Turkey

Snack #3: 4 ounces Assistant Split Smoothie

Saturday: 1,071 calories additional bluff meal

Breakfast: One alpine bottle (8 ounces) Halle Berries Smoothie; accomplish added for later

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

Lunch: Leftover Chili Con Turkey

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

Dinner: Bluff meal! Accept whatever you've been appetite this week: wine and cheese, burgers, bandage of whatever--anything you can dream of.

Snack #3: 4 ounces Halle Berries Smoothie

Sunday: 1,579 calories

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

Snack #1: 1 teaspoon peanut butter, 1 can low-sodium V8 juice

Brunch (relax--it's Sunday): 2 accolade eggs, 2 slices whole-grain toast, 1 banana, 1 cup 1 percent or fat-free milk

Snack #2: 2 slices angular cafeteria buzz beef, 1 allotment fat-free cheese

Dinner: BBQ King

Snack #3: 1 ounce almonds, 1⁄2 cup low-fat ice chrism

A Perfect Diet Meal Plan 3

Monday: 1,592 calories

Breakfast: 3-egg-white omelet with chopped vegetables, 1 whole-wheat English muffin with 2 teaspoons bendable margarine

Snack #1: Raw alloyed vegetables, 1⁄4 cup hummus

Lunch: 3 ounces broken turkey breast in a whole-wheat tortilla with alloyed greens, tomato, and 2 or 3 slices of avocado; 1 cup alloyed blooming bloom with 2 teaspoons olive oil and vinegar

Snack #2: 1 cup berries alloyed with 2 tablespoons fat-free apparent yogurt

Dinner: Asian craven salad: 2 cups alloyed greens, red onions, and amazon wedges; 3 ounces adapted craven breast, sliced; 1⁄2 cup mandarin orange sections; and 1 ounce cashews tossed with 1 tablespoon olive oil and vinegar; 4 whole-grain crackers

Snack #3: 1 section fruit, 1 cup fat-free apparent or artificially aperitive yogurt

Tuesday: 1,597 calories

Breakfast: 1 cup whole-grain atom with 2 tablespoons raisins and 1 cup fat-free or 1 percent milk, 1 banana

Snack #1: 1 alembic fat-free apparent yogurt alloyed with 2 tablespoons broiled bake-apple and 2 teaspoons honey

Lunch: 1 cup broth-based or amazon soup; 2 ounces broken angular buzz beef with lettuce, tomato, and alacrity on 2 slices of whole-wheat bread

Snack #2: 1 stick cord cheese, 2 whole-wheat crackers

Dinner: 1 cup adapted white or amber rice, 3 ounces broiled shrimp in borsch sauce, alloyed blooming bloom with 2 teaspoons olive oil and alkali Bite #3: 1 ample whole-wheat pretzel

Wednesday: 1,427 calories

Breakfast: 1 cup biscuit with 2 tablespoons alloyed broiled bake-apple and basics and 1 teaspoon cinnamon, 1⁄4 cup fat-free apparent yogurt, 1 cup orange or grapefruit juice

Snack #1: 1⁄4 cup bake air-popped airheaded (100 calories' worth; see package)

Lunch: Adolescent salad: 3 ounces broiled or canned tuna, 5 baby red potatoes, 1⁄2 cup cord beans, and 5 to 8 olives on a bed of bloom greens tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar

Snack #2: 1 ample ellipsoidal graham cracker with 1 teaspoon nut butter, 1 section fruit

Dinner: 1 vegetarian burger with lettuce, tomato, and red onion on a bendable aureate roll; ancillary bloom of alloyed greens and vegetables and 2 teaspoons olive oil and alkali dressing

Snack #3: 1⁄2 cup fat-free ice chrism or arctic yogurt

Thursday: 1,564 calories

Breakfast: 3⁄4 cup muesli with 1 cup fat-free milk, 1 orange or 1⁄2 grapefruit

Snack #1: 1 ounce low-fat cheese, 2 whole-wheat crackers

Lunch: Tossed salad: alloyed bloom greens, cucumber, red alarm pepper, red onion, diced carrots, tomato, 1⁄2 cup chickpeas, 1⁄2 cup cord beans, and 1 ounce grated harder cheese tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar; 1 baby whole-wheat roll

Snack #2: 1 cup adherent soy milk, 2 Whole Grain Fig Newton cookies

Dinner: Spaghetti marinara: 1 cup adapted whole-grain pasta topped with 1⁄2 cup marinara booze and 1 tablespoon grated Romano cheese, ancillary bloom with olive oil and alkali or ablaze dressing

Snack #3: 2 kiwifruits

Friday: 1,115 calories additional bluff meal

Breakfast: 1 cup hot biscuit with 1⁄4 cup fat-free apparent yogurt and 2 tablespoons raisins

Snack #1: 1 activity bar like a PowerBar Pria or a Luna bar

Lunch: 2 ounces whole-wheat pita, 2 ounces craven or turkey breast, 1 tablespoon cranberry booze with chopped alloyed greens

Snack #2: 1 alembic fat-free fruit-flavored yogurt with banana

Dinner: Bluff meal

Snack #3: 1 low-fat or fat-free brownie, 1 cup fat-free milk

Saturday: 1,557 calories

Breakfast: 2 eggs and 1 egg white, scrambled; 2 slices whole-wheat acknowledgment with 2 teaspoons bendable margarine and 1 tablespoon jam; 1⁄2 cup alloyed bake-apple and 1⁄2 cup fat-free yogurt

Snack #1: 1⁄2 whole-wheat pita with 1 tablespoon hummus

Lunch: 1 cup craven brainstorm soup, 4 whole-wheat crackers, alloyed blooming bloom with 1 tablespoon grated harder cheese and 5 broken olives tossed with 2 teaspoons olive oil and vinegar

Snack #2: 11⁄2 cups watermelon chunks

Dinner: 4 ounces broiled angular steak, 1⁄2 cup mashed potatoes (made with bendable margarine), 1 cup aflame broccoli with 2 teaspoons Parmesan cheese

Snack #3: 1 section beginning bake-apple with 1⁄2 cup sorbet

Sunday: 1,448 calories

Breakfast: 2 whole-wheat arctic toaster waffles topped with 1 tablespoon nut adulate and 1⁄2 average banana, sliced; 1 cup fat-free milk

Snack #1: 8 ounces low-fat yogurt

Lunch: 1 average broiled potato topped with sautéed alloyed vegetables (e.g., mushrooms, onions, broccoli) in 1 tablespoon olive oil with 1 ounce grated harder cheese

Snack #2: 10 almonds or cashews

Dinner: Turkey or craven burger: 4 ounces broiled or broiled craven or turkey (white meat only) with onions, tomatoes, and bill on whole-wheat roll; alloyed greens tossed with 2 teaspoons olive oil and vinegar

Snack #3: 1 4-ounce fat-free pudding