Nutrition

The Bikini Abs Diet Plan

The key to defined abs? Watching what you eat. Here’s how to make it easy.

The Bikini Abs Diet Plan

 

BREAKFAST

 

 

Lifting Day

(Higher carbs)

 

TURKEY BACON & EGG WHITE ENGLISH MUFFIN

4 large egg whites

2 slices turkey bacon

1 Ezekiel bread English muffin

1⁄2 avocado

Calories: 407, Protein: 27g, Carbs: 36g, Fat: 15g

SLOW-COOKED OATMEAL WITH PB & EGG WHITES

1⁄4 cup slow-cooked apple cinnamon oatmeal (See recipe, following.)

Add 4 cooked egg whites to the cooked oatmeal

1 tbsp peanut butter

Calories: 365, Protein: 27g, Carbs: 38g, Fat: 11g 

GREEK YOGURT WITH BERRIES

6 oz plain 2% Greek Yogurt

1⁄2 cup blueberries

1 packet stevia

Calories: 142, Protein: 18g, Carbs: 17g, Fat 4g

SLOW-COOKED APPLE CINNAMON OATMEAL

1 cup steel cut oats

4 cups water

1 large apple, diced 1⁄2 tsp cinnamon

FRENCH TOAST

2 slices of Ezekiel bread

1⁄4 cup (2 large) egg whites

1⁄2 tbsp coconut oil

Cinnamon, to taste

Soak the bread in the egg whites, then cook in a pan with coconut oil.

Calories: 279, Protein: 20g, Carbs: 32g, Fat: 9g 

 

Non-lifting Day

(Lower Carbs)

 

LOX AND AVOCADO WRAP

4 oz lox

1 low carb wrap

1⁄4 avocado, sliced

Calories: 242, Protein: 28g, Carbs: 14g, Fat: 10g

YOGURT AND NUTS

6 oz nonfat plain Greek yogurt

1 oz nuts (about 20 almonds)

1 packet stevia

Calories: 285, Protein: 23g, Carbs: 13g, Fat: 14g

EGG WHITES AND AVOCADO

4 Egg whites (scrambled or make into an omelet)

1⁄2 avocado

2 slices of tomato

Calories: 177, Protein: 20g, Carbs: 9g, Fat: 13g

PEANUT BUTTER PROTEIN SHAKE

1 scoop whey protein

2 tbsp peanut butter

Water and ice in blender

Calories: 320 Protein: 34g, Carbs: 7g, Fat: 16g 

SEE ALSO: Make Eating Salad More Fun and Filling

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