Ab Diet 

 Ab Diet: Six meals a day - Six options each.

Do you want ...abs? Because that's how you get abs. Combined with cardio and HIIT, ab and core training the Ab Diet will help you tone up and define your muscles. This is a short-term diet designed to get you into a better shape but it shouldn't be run for over two months. The power for kicking and punching, running acceleration and overall body strength comes from a better, stronger core. Abs are not just for show, they are your body's natural armor.
 Meal 1
 Easy Oatmeal 

Oatmeal is one of these things you should always have in your pantry. It’s versatile and it’s one of the healthiest things there is. It doesn’t even need milk, it tastes good made with water. And if you get used to it made this way you’ll never need milk again. Keeping fresh milk in the house is pricey and it is an extra thing to keep in mind but this way you don’t ever need to bother.
If you are used to milk and you can’t imagine having water based oatmeal, it’s perfectly fine. You can use milk. You can get used to it without it, though, if you gradually reduce milk content in the recipe mixing it with water using less and less each time until you no longer need it.
You can use any topping you want, we prefer frozen berries because they’re cheaper than fresh and they’re convenient. Frozen berries are just as good as fresh and they can be stored for a really long time in the freezer. Plus, hot oatmeal + frozen berries instantly brings your breakfast to edible temperature and you can eat it right away.

Nutrition Facts

2 portions / 210g each 120 Calories per portion 3g protein 2g fat 22g carbohydrates

+ Low in saturated fat + No cholesterol + Very low in sodium + High in dietary fiber + Very high in manganese + Very high in vitamin C

Ingredients

1 : 2 ratio
1/2 cup oatmeal ( quick oats )
1 cup hot boiled water
cup frozen or fresh forest berries
nuts, honey or cinnamon (optional extra)

Instructions

Combine oatmeal and water in a pot over medium/low heat. Stir nonstop. Serve hot with berries

Tips:

1 Buy chicken breasts, plain greek yogurts and cottage cheese, oatmeal, turkey and pork ham (lean), sweet potato, tuna cans, frozen vegetables, apples, oranges and pears in bulk.

2 Buy frozen vegetables (beans, broccoli, spinach) or freeze fresh for easier storage, it takes roughly 20-25 minutes to roast frozen veggies in the oven covered with foil from frozen. Keep only basic fresh stuff on hand e.g., tomatoes, cucumbers and lettuce.

3 Meals 2, 4 & 6 are snacks and should be fairly small. Ideally you want to have only one type of fruit a day so pick one and spead it through two snacks e.g., half a banana in the morning and then half a banana with a few nuts for Meal 2.

4 You can replace Meals 2, 4 & 6 with protein shakes if you use shakes.

5 Intake of nuts and nut butter should be carefully controlled - you can have one or the other in 24hrs. If you are having nuts in the morning and during the day, split a handful into two portions.

6 Pre-cook Meals 3 & 5 when possible.

7 Potatoes are easily microwaved, half a sweet potato into two halves and microwave for 10-15 minutes until cooked all the way through.

Easy Green Smoothie 

 Cheap. Green. Superb storability. You don’t need a ton of smoothie recipes, you just need one that works. This one is easy to make and only requires three ingredients: a handful of frozen spinach, one red apple and one ripe banana. Add a cup or two of water depending on how thick you want it and blend. It’s ready to drink in the next 5 minutes. 

Use frozen spinach because it’s easier, a lot easier to store. Look for packs with portioned spinach so you can just grab as much as you need. It often comes in small cubes and being frozen, it also makes the smoothie instantly chilled right after blending – you don’t need to add any extra ice-cubes.
Red Apples work best because they are sweet. You won’t taste spinach in the smoothie at all if you use sweet apples and ripe bananas.
You can use a basic cheap blender, it doesn’t have to be the expensive kind. Add the banana in the blender first to create a softer cushioning for the frozen spinach to make it easier on your blender. You don’t want the ice from the spinach to halt the blades and make your blender overheat.
Add as much water as you want. Ideal ratio is to cover the ingredients half way once you add them to the blender. The recipe makes two glasses.

Nutrition Facts

2 glasses / 400ml each 110 Calories per glass 2g protein 0g fat 27g carbohydrates

+ Very low in saturated fat + No cholesterol + Low in sodium + High in dietary fiber + Very high in manganese + High in magnesium + High in potassium + Very high in vitamin A + Very high in vitamin B6 + Very high in vitamin C

Ingredients

3oz ( 90g ) frozen spinach
1 medium Red Delicious apple
1 medium ripe banana
2 cups of water

Instructions

1 Wash and slice the apple, slice the banana and add to the jug with spinach and water.

2 Blend everything together until smooth – it shouldn’t take longer than 3 minutes. Drink right away.

 Protein Pancakes

Protein pancakes are easy. You need 4 basic ingredients: milk, yogurt, eggs and ground oats. All four are rich in protein and make a great pancake mix, the trick is to let it soak.
Classic pancakes are easy to make as long as you use a ton of fat. That’s how you make them fluffy, you add melted butter to the batter and then fry. With a healthier option, especially if you use oats instead of flour you need to let them soak first. If you fry them right away, you’ll end up crunching on oats so the soaking step is crucial.
Use quality ingredients fresh eggs, milk and Greek yogurt and mix them well. Then mix in ground oats and let it them stay there for 10-15 minutes. Once the mix becomes solid - the oats are all part of the batter and none are floating at the bottom, it’s ready for frying.
You can add more yogurt, use a sweetener of your choice - honey, stevia or just plain sugar, you don’t need a lot. You can even add a half a scoop of protein powder and it’ll take care of the flavour.
If you add oil into the batter before frying, it’ll get cooked through faster and more evenly.

Nutrition Facts

6 pancakes / 70g each 90 Calories per pancake 6g protein 3g fat 10g carbohydrates

Ingredients

1 1/8 cup ( 115g ) oat bran or oat flour
1/2 cup ( 115g ) milk 3 egg whites + 1 egg yolk
4 tbsp ( 60g ) plain yogurt
1 tsp olive oil + oil for frying
1 tsp honey or stevia + pinch of salt

Instructions

1 Put oat bran into a large mixing bowl. Crack the eggs in, pour in the milk, add honey (or stevia), salt and 1 tsp of olive oil. Add yogurt and mix well.

2 Put aside for 15 minutes to soak.

3 Heat a large skillet over medium heat. Use a sheet of paper towel to moisten it with oil. Spoon 2 to 3 tablespoons of batter onto skillet and cook until set and lightly golden. 

4 Flip carefully with a thin spatula, and cook until browned on the underside.