6 pack abs meal plan

First thing in the morning

1 Celsius Energy Drink** 10 calories* ( can substitute for ECA and 16oz of water)
1 Grapefruit** 80 calories
First Meal

6-8 egg whites** 100-135* calories
1 serving of steel cut oats** 100-150* calories
1 tbsp. Peanut butter** 190-200 calories
1 scoop of whey 2 build muscle** 120* calories
Preparation:
Mix the why in your eggs when you cook them and also mix in oatmeal… can have 1.5 scoops… I recommend Peanut Butter Crunch or Ice Cream Sandwich flavored Whey to Build Muscle protein.

2-3 hours after first meal

1 can of LOW SODIUM LIGHT TUNA** 100 calories
1 FAT FREE Greek Yogurt* (Dannon Light and Fit flavored greek is approved)* 80-100 calories
2-3 hours later

8 oz. WHITE FISH or chicken** 240 calories
2-3 servings of vegetables* 50-75 calories
1 sweet potato** 150 calories
Throughout the day and evening you are allowed TWO quest bars or Ansi Cheesecake Bars… Approved Flavors are written below…

Bars* 160-180 calories
ALSO, Post workout, 1 serving of WHEY ISOLATION** 120 calories

6:30-7:00* pm

12 oz. WHITE FISH or chicken** 360* calories
3 servings vegetables** 50-75* calories
30 minutes before bed

10 egg whites** 170* calories
1 serving steel cut oats** 100-150* calories

Approved foods list: *
Types of fish:* Halibut, Cod, Flounder, Squid, Pollack, Tilapia, Scallops, Hake, Tuna
*Needs to be fresh
*Chicken needs to be lean and hand trimmed. Chicken tenderloins are fine.
Vegetables:* Green Beans, Mushrooms, Spinach, Broccoli, Carrots, Cauliflower, Onions, Peppers, Peas, zucchini

First thing in the morning

1 Celsius Energy Drink*** -** 10 calories* ( can substitute eca and 16oz of water)
1 Grapefruit*** -* 80* calories
First Meal

6-8 egg whites and**** 100-135* calories
1 serving of steel cut oats*** 100-150* calories
*1 tbsp. Peanut butter*** 190-200 calories
*1 scoop of whey 2 build muscle** 120* calories
Mix the whey in your eggs when you cook them and also mix in oatmeal… can have 1.5 scoops… recommend peanut butter crunch or ice cream sandwich.

2-3 hours after first meal

1 serving of special k protein cereal with half serving PLAIN almond milk** 125-150 calories
1 banana** 70* calories
1 FAT FREE Greek Yogurt* (Dannon Light and Fit flavored greek is approved)** 80-100 calories
2-3 hours later

8 oz. FAT FREE ground turkey** 240 calories
2-3 servings of vegetables*** 50-75* calories
1 sweet potato*** 150* calories
*Throughout the day and evening you are allowed two(2) quest bars or Ansi Cheesecake Bars… *

Bars* 160-180 calories

ALSO, Post workout, 1 serving of WHEY ISOLATION** 120 calories

6:30-7:00* pm

12 oz. WHITE FISH or chicken* OR 8 oz. 96% lean ground beef* 350-400 calories
3 servings vegetables*** 50-75 calories
30 minutes before bed:*

10 egg whites*** 170* calories
1 serving steel cut oats** 100-150* calories
½ tbsp. Peanut butter*** 95-100 calories
OR

*You can substitute a whey protein shake for the peanut butter…** 120* calories

Thanks for the info.... that's my problem area along with finding time to eat and figuring out what is fast and easy.

I didnt add all the calories or macros but it sounds similar to my diet minus the fish. Mostly chicken and beef. Whats your weight, is this your maintenance or cut?