Abs are made in the kitchen...

Rules:

·         Eat within 30 minutes of waking up.

·         Drink a minimum of 1 litre of water every day

·         No sodas or juices

·         Eat every 3-4 hours

·         Try and stay away from things that are fried, creamy, processed foods (things that come in a package)

·         Think portion control

Healthy Protein: (Baked or grilled)

·         Skinless chicken breast (4oz which is about the size of your palm)

·         Lean turkey (4oz which is about the size of your palm)

·         Salmon (4oz which is about the size of your palm)

·         Tuna (1 can)

·         Any white fish (size of palm is one serving)

·         Beans (1/2 cup is one serving)

·         Eggs (2 max a day)

·         Egg whites (3-4 egg whites is one serving)

·         Protein powder (isolate, 1 scoop is one serving)

·         Almond milk (1/2 cup is 1 serving)

·         Quinoa (1/2 cup cooked is 1 serving)

Healthy Fats (3 servings a day)

·         All natural peanut butter (1tbsp. per serving)

·         Avocado (1/4 of an avocado sliced is 1 serving)

·         All nuts (keep portion to a small handful)

·         Olive oil (1 tsp. is 1 serving)

·         Coconut oil (1 tsp. in 1 serving)

·         Flax seeds

Grains/ Complex Carbs

·         Sweet potato (1/2 a small sweet potato is 1 serving)

·         100% whole wheat bread and wraps (These are healthy but limit these)

·         Brown rice (1/2 cup is 1 serving)

·         Plain oats (1/2 cup is 1 serving)

Vegetables

·         All vegetables are good (1 cup is one serving)

Fruits

·         All fruits are good but limit to 2 per day. (½ a cup or one whole fruit is one serving )

Other

·         Splenda as a sweetener if you drink tea or coffee.