This is a sample meal plan for a person who is looking to build better abs and perhaps add a bit of muscle mass. The calories and meal times can vary based on your schedule and nourishment needs, but try to eat something every 2.5 to 3 hours.
Many of us have wild schedules and feel as if we are destined to simply be out of shape forever, but my friend this is not the situation. It is actually very easy to attain a dream body, provided you stick to the correct steps.
The opening step is preparation. In order to win the meal plan game you must prepare for everything, so I constantly advise people to spend a few hours on a lazy Sunday afternoon and plan all of their food for the workweek, set it into tupperware containers as individual meals and freeze it.
Then you would simply take a days worth of food with you to work and you will not have to be anxious about being tempted to go to the Burger King Thru and ruin all of the hard labor that you just put in the night before at the fitness center!
Here is a sample diet that I have used with some success to decrease my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.
6 Egg Whites
1tbsp Flax Oil
1 cup peppers,
1/2 cup onions
1/2 cup mushrooms
1/2 cup Oatmeal
Protein 35, Carbs 40, Fat 14, (in grams) Calories 456
30 Grams whey protein
1/2 cup plain low fat yogurt
1/2 cup strawberries
2 tbsp raw almond butter
Protein 37, Carbs 18, Fat 17, (in grams) Calories 415
6 oz lean chopped steak
1/2 cup Grilled onions
1 cup Grilled Peppers
1/2 Sweet Potato
1 Cup Spinach
Protein 36, Carbs 37, Fat 6, (in grams) Calories 354
30 grams whey protein
1 cup boysenberries
Protein 30, Carbs 20, Fat 15, (in grams) Calories 330
6 oz Grilled Skinless Chicken Breast
1/2 cup brown rice
1/2 cup yellow pepper
1 cup zucchini
1/2 cup red pepper
1/4 cup diced onions
2 tsp Olive or Flax oil
Protein 42, Carbs 43, Fat 14, (in grams) Calories 516
30 grams Protein powder
2 tsp Olive or Flax oil
Protein 30, Carbs 8, Fat 14, (in grams) Calories 265
Remember to include these whole, natural foods in their unprocessed states into your diet. You can manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.
Following the dietary and nutrition principles outlined here can be overwhelming initially, especially if you are just starting out and have been eating the improper way for years.
This can without doubt be an extreme shift in lifestyle, but eating this way will help you achieve a better body and remain healthy and strong for life.