The Goal of a Six Pack
Getting six pack abs is no easy task. It takes just the right balance of diet and exercise – and trust me, without a healthy diet, your hard work will never shine through!
As a trainer and fitness coach, I understand how confusing all those diet tips can be. You’ve probably heard that you need to reduce your fat and sugar intake, cut down on carbs, and get more protein in your diet, but sometimes the application of these rules can be a challenge.
That’s why I’m breaking things down for you and offering up a detailed 4-day meal plan designed especially for women looking to get sexy, ripped abs!
Although healthy eating rules apply to both men and women, women definitely have their own dietary needs. First and foremost, increasing lean muscle mass is more difficult, and your metabolism is a bit slower as a result. This is why getting extra protein and cutting back on carbs are key diet rules to live by.
So here it is, a six pack diet plan for women to support an active, healthy lifestyle. And remember, this is just a starting point.
Six Pack Diet Plan for Women
- Breakfast – 1 cup of oatmeal with soy milk, blueberries, and a teaspoon of brown sugar.
- Snack – Protein shake made with BB 100% Whey Protein Powder or Garden of Life Organic Plant Based Protein, vanilla almond milk, and ¼ cup of frozen or fresh fruit.
- Lunch – Mixed greens salad with grilled chicken breast, tomato, cucumbers, pickled beets, green peppers, low-fat feta cheese (a sprinkle), and low-fat Greek salad dressing.
- Snack – ¼ cup of fat-free Greek yogurt and some fresh fruit.
- Dinner – Stir-fried vegetables, 1 grilled chicken breast, and ¼ cup of cooked quinoa (add olive oil, lemon, and garlic for taste).
Tip: Pre-workout – Have half a banana and a plant-based natural pre-workout energy matrix like Signature Pre Workout Powder to really take your workout to the next level.
- Breakfast – 1 slice of whole grain bread with almond butter spread and 1 banana.
- Snack – Protein shake made with BB 100% Whey Protein Powder or Garden of Life Organic Plant Based Protein, milk chocolate, unsweetened almond milk, 1 tablespoon of all-natural peanut butter, and 1 banana.
- Lunch – Chicken pita wrap made with diced grilled chicken, tomatoes, lettuce, and low-fat mayo or dressing (just a drizzle) in a whole wheat pita.
- Snack – Apple and one of the Protein Crunch Bars
- Dinner – Shrimp stir-fry with 1 cup of mixed vegetables, garlic, olive oil, and ½ cup of shrimp or prawns.
- Breakfast – 2 poached eggs, 1 slice of whole grain toast with all-natural peanut butter.
- Snack – Protein shake of your choice. Try adding a scoop of Signature Micronized Glutamine Powder for an added boost to your immunity and recovery!
- Lunch – Tuna or chicken salad wrap made with low-fat mayo, celery, diced apple in a whole wheat tortilla wrap.
- Snack – Mixed greens salad topped with strawberries, shelled sunflower seeds, and low-fat dressing.
- Dinner – Grilled salmon filet with garlic and lemon, side of grilled asparagus, and ¼ cup of brown rice or quinoa. (To add flavor to your rice or quinoa, try adding sautéed mushrooms.)
- Breakfast – ¼ cup of cottage cheese topped with fresh fruit and a sprinkle of granola.
- Snack – Protein shake of your choice, made with fresh or frozen fruit.
- Lunch – ½ cup of whole wheat pasta with diced chicken, salmon, or shrimp and an organic greens side salad.
- Snack – Apple slices and one of the Protein Crunch Bars
- Dinner – Beef or chicken stew made with diced grilled chicken breast or extra lean beef, vegetables and broth of choice.
To boost your metabolism and get even closer to the six pack goal, try adding Signature Vitamin D3 with bone and immunity support to your diet. Studies show that when combined with diet and exercise, Vitamin D significantly improves weight loss by up to 50%!
Have any questions or feedback about this Six Pack Diet Plan for Women? Please leave a comment below…
This is a great diet, however, the only supplements I take are vitamins. The protein powders do not agree with my digestive system. Can the protein shakes be substituted?
Hi Melanie, first off if you haven’t yet I’d try Optimum 100% Natural Whey as it’s not full of artificial sugars and other fillers which are what usually cause indigestion for most people, and especially me too! Optimum Natural is the first one I’ve found which is so clean and pure. Other than that you can substitute lean meats and legumes. Hope that helps.