PowerAbs in The Kitchen-A

In The Kitchen
Ana Reisdorf, MS, RD

Forward by Kari Pearce
Disclaimer
You should consult your physician or other health care professional before starting this or any other weight
loss program to determine if it is right for your needs.
Do not start this program if your physician or health care provider advises against it.
This book offers health and nutritional information and is designed for educational purposes only.
You should not rely on this information as a substitute for nor does it replace professional medical advice,
diagnosis or treatment. If you have any concerns or questions about your health, you should always
consult with a physician or other healthcare professional.
The reader assumes full responsibility for consulting a qualified health professional regarding health
conditions or concerns, before starting a new diet or health program.
The writer(s) and publisher of this book are not responsible for adverse reactions, effects, or consequences
resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter.
PowerAbs In The Kitchen

Kari Pearce
You have already seen the incredible results of the PowerAbs workouts by the amazing Kari Pearce.
It is so exciting that you have decided to take the leap towards a stronger core in 30 days.
While Kari’s workouts are guaranteed to strengthen your core, in order to maximize your results, you must
also optimize your nutrition over the next 30 days. This is why I collaborated with Kari and her team to create
this nutrition guide. As a team, we want to help you achieve the results we know are possible through the
combination of good nutrition and Kari’s amazing PowerAbs program. Working with a Registered Dietitian,
like myself, was critical for the team to ensure that the nutrition advice provided in this guide will not only
get you the results you want, but will also help you be healthier at the end of 30 days. This plan has no
gimmicks or fads. It is solely focused on quality, real food nutrition.
Ready to start the journey towards a healthier you with strong, beautiful abs?
PowerAbs In The Kitchen i

Copyright
Copyright © 2020 M. Gordon Publishing Group, Inc. and Kari Pearce
Published by M. Gordon Publishing Group, Inc., 185 Hudson St., Suite 2500, Jersey City, NJ 07311
ALL RIGHTS RESERVED. No part of this publication may be reproduced, stored in a retrieval system, or
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PowerAbs In The Kitchen ii

Foreword
Congratulations on taking this first step in your health journey! Healthy eating is just as important as
exercise and I am so happy you are here!
A healthy diet is the foundation of good health. Without it, we lack energy and focus. It is the fuel that moves
us. As far as I am concerned, every meal you eat is the most important one of the day!
Because of this, I am so excited to bring PowerAbs In The Kitchen to you! I know how important great
nutrition is and fueling your body is just as important as exercise. In many ways our relationship with food is
just as important as the amount of time we spend working out.
Anyone who knows me, knows that I am big into my nutrition. I love to eat but I am also intrigued by human
health and performance.
So many people know me from my career in gymnastics and now CrossFit.
What you probably don’t know is that I hold a degree in Movement Science, which is in the School of
Kinesiology, from the University of Michigan. While studying for my degree, I covered anatomy, physiology,
motor control and the mechanics of motion. I studied the body, how it works and what makes it tick.
Nutrition is a vital part of that.
My interest in health, food, and nutrition started early for me. My parents are both into fitness and lead
healthy lives, so movement and healthy meals have always been a part of my life.
I have also been physically active my whole life so I was always interested in knowing everything that went
into how I can be better in my sport. Knowing how the human body works, moves, and uses energy is
important to understand if you want to reach your full potential in whatever physical activity you’re doing.
This was true for me as a child and is still true for me today!
PowerAbs In The Kitchen iii

Why This Is So Important To Me
I began my love of fitness and health when I started doing gymnastics at a very young age. I loved
everything that the sport taught me that I could carry into my life now including discipline, hard work, time
management, working with others, challenging yourself, and the list goes on.
What I also learned during this time was that it was very easy to fall into unhealthy eating habits.
While I loved gymnastics as a sport, the one thing that I experienced during these years that helped shape
my eating habits was coaches telling young girls they were overweight or needed to lose weight.
Unfortunately, I know gymnastics is not the only sport this happens in. Dance, track, figure skating,
wrestling, cheerleading are a few other examples where athletes had to go on strict unhealthy diets in
order to achieve an “optimal weight” for the sport. This is devastating because it usually happens when the
athletes are at such a vulnerable age, aka those teenage years.
For me, it happened when I was 15. On my 15th birthday, I went to Florida with my family. When I came
back, my coach asked me if I had dessert while I was gone. When I replied, “yes, I had a Friendly’s ice cream
sundae for my birthday”, he responded, “I can tell”.
After that comment, I began to watch what I ate. Too closely.
Luckily, I have amazing parents who noticed that I was beginning to lose a little weight. I told them what
happened and they said my coach was just joking even though I knew differently. They told me I should not
let him influence me like that and they were right!
Unfortunately, I was not the only one that faced this behavior from my coach.
One of my teammates developed anorexia from that coach telling her she was looking a bit “hefty” one day
at practice.
I will never forget it because she was such an incredible gymnast and kind person. She began slowly losing
weight and suddenly couldn’t do movements that were generally easy for her anymore. Her parents ended
up pulling her from gymnastics and sending her to Arizona to seek medical treatment for anorexia.
It was really hard watching all of this happen and my heart sank for her.
These are just two examples of how someone’s eating habits can change for the worse due to someone
else’s thoughts and opinions.
PowerAbs In The Kitchen iv

There is a healthy way coaches can guide an athlete to their optimal weight while still ensuring they are
eating and fueling their body the right way. The negativity of putting athletes down could cause them to
develop an eating disorder that can last a lifetime and potentially ruin their athletic career and health in the
long-run.
Sadly, high school was not the only time in my gymnastics career I was faced with nutrition problems. The
next time, I created the issue myself.
When I was a freshman in college, I took it upon myself to eat as healthy as possible because I wanted to
perform at my best. At the time, I thought that meant being as lean as possible.
I am not sure exactly how many calories I was eating but it probably was around 1800 a day. I ate a lot of
veggies, fruits, and lean proteins. I would also indulge in soft serve ice cream almost every night for dessert.
However, remember I was very active and doing 3.5-4 hours of gymnastics practice a day.
Slowly, I began to lose weight.
It was in the second half of the season that I noticed my gymnastics routines were becoming harder for me
to do.
One day at practice my coach commented, “You have no body fat. Are you eating enough?”
I didn’t want to admit that I had just been really watching what I ate because I wanted to be super lean, not
realizing it would impact my performance. She told me that I needed to gain some weight. I started eating
more, even if that meant getting up in the middle of the night for a sandwich, which is what I did for a bit. I
finished out the season and was able to gain weight by the next year.
To be honest, thinking back to this time, I wanted to be lean because it was how society said women
should be.
I was totally in control because I was away at college. Many people gain 15 pounds when they move away
from home but I went in the other direction because I wanted to be thinner.
If I could rewind time, I would teach my 18 year old self what I know about nutrition. I would not let myself
fall into the traps of what the public says women should look like. With all of that being said, I am truly
thankful my coach pointed out that something was wrong and I was able to get back on track without much
damage being done.
After finishing my gymnastics career, I still ate like I did when I was doing gymnastics just a little less,
because I was not nearly as active. I trained by just weightlifting for a bit before I decided to do something
that was way out of my comfort zone.
PowerAbs In The Kitchen v

This is where diet and nutrition really came together for me.
We all have experiences in our lives that really help open our eyes. For me, one of those experiences was
doing a physique competition. It really opened my eyes about nutrition and forced me to dial in what I put
into my body.
I thought I was eating healthy but it wasn’t until I was 23 when I started working with a coach that I realized I
was wrong. I made healthy choices but there was a lot of room for improvement.
My coach quickly cleaned up my food choices because I only had a couple of months to get ready for my
show. He told me that I wasn’t allowed sugar, alcohol, or even diet soda (which was honestly the hardest
thing for me to give up).
Though it was really difficult at first, I began to lean out and feel better. The changes I made were working!
My body stopped craving junk food. I wanted eggs and oatmeal instead of cookies and ice cream.
It was then that really opened my eyes to food being fuel for my body!
After the physique competition, I continued to follow a similar eating plan because I noticed that sticking
with clean, whole foods made me feel and look my best for everyday life. I was working out about an hour
to an hour and a half a day. While I did not have anything I was training for at the time, I just wanted to be
healthy and feel good.
In November 2014, I started CrossFit and my training intensity picked up. I ate similarly to how I did when I
was training for my physique competition but increased my calories because I was working out more.
In May 2015, a nutrition company approached me and asked if I would like some guidance in that area to
truly improve my nutrition.
Since I always want to continue to learn as much as possible, I thought it would be interesting to see how
they would change my diet. My carbs increased, protein was decreased, and fat stayed about the same. This
was very interesting to me but soon I noticed my performance in the gym improved because I had more
energy from eating more carbs.
As many are, I was a bit hesitant to increase my carbs because I did not want to get fat. I trained hard for
the lean body that I had and I did not want that to change because all of a sudden I was eating too many
carbs. However, the opposite happened! My performance was better and I began to lean out so my abs were
popping. It is very important to eat the right things at the right time so the calories can act as fuel rather
than being stored as fat.
PowerAbs In The Kitchen vi

I have now been working with that nutrition company for 4 years, so you can say it has been working for
me!
I know the importance of eating right in order to be healthy and get the most out of my workouts. Way too
many hours are spent working hard in the gym not to then follow it up with feeding my body exactly what it
needs. Plus it makes me look better when I am at the beach too, so I make sure healthy eating is a priority.
Obviously my needs as a professional athlete are different than many others. Someone that has a desk job
and sits for hours on a computer will not consume the same amount of calories or as many carbs but
should still be looking to make healthy choices to look and feel their best.
One reason that I am really excited about this book is that anyone can follow it. If you have a significant
other or family, everyone can benefit from the topics discussed here.
This is why I partnered with Ana Reisdorf, MS, RD to create PowerAbs In The Kitchen! Ana has over 12 years
of experience as a Registered Dietitian. She has a passion for creating incredible, evidence-based, healthy,
nutrition plans.
She and I agree on the basic principles of nutrition for health as well as physical appearance, which is why
it is a perfect match!
This is exactly what I was looking to focus on with PowerAbs In The Kitchen.
Ana and I wanted to bring you a meal plan that could help you live healthy, while fueling your
body for life.
The meal plans are delicious, nutritious, and will fit into your lifestyle. It is so important to me that this can
become a part of your everyday life, just like the plan I do as an athlete!
With that being said, there is one last thing that I would like to address because I have seen and heard way
too much about it during my years as a fitness professional.
DON’T starve yourself. It is not healthy and not sustainable.
I’ve had multiple female clients tell me they are afraid to eat over 1,200 calories a day because they think
they will get fat. They often have an important event coming up, so they do a crash starvation diet. This is
so unhealthy because you are not feeding your body with the energy, vitamins, and minerals that it needs
to properly operate.
PowerAbs In The Kitchen vii

If you are feeding your body with the right types of foods consistently, you will not have to do any of these
crazy, unhealthy eating trends. This is a big reason that I knew I had to come out with PowerAbs In The
Kitchen. It was time to discuss nutrition and how to get the most out of your food choices. I truly believe the
more informed you are about how to eat healthy, the more positively you will transform your body!
As you can see, I have had a lot of different experiences and pivotal moments in my life based around eating.
I wanted to share all of this with you because I know many of you have similar experiences or know people
or heard about some that have dealt with similar circumstances.
Fueling your body should be enjoyable but also done the right way. Remember, you only have one body so
take care of it!
The amazing thing about this book is that it can be part of a lifestyle change. The knowledge you acquire
from this book can be used for the next 30 days, but also for the rest of your life - which is the thing I am
honestly the most excited for.
Cleaning up your nutrition for a month is great but if you can learn valuable information to carry with you for
the rest of your life, that is where the magic happens.
I am really excited for you to read this and start incorporating PowerAbs In The Kitchen along with your
PowerAbs program. It’s the perfect formula for you to look and feel better than ever!!
I am truly honored to be a part of your journey and want you to know that I am proud of you for taking this
step to become a better, healthier you!!
Kari
PowerAbs In The Kitchen viii

CONTENTS
i Introduction 42 PowerAbs Meal Plan
43 Week 1
ii Copyright 44 Calorie/Macro breakdown
47 Grocery List
iii e word
For 49 Recipes
71 Week 2
Nutrition Guides 72 Calorie/Macro breakdown
75 Grocery List
01 Chapter 1 Abs Are Made In The Kitchen
77 Recipes
03 Chapter 2 Do Calories Matter?
96 Week 3
08 Chapter 3 What About Macros? 97 Calorie/Macro breakdown
100 Grocery List
10 Chapter 4 Protein
102 Recipes
13 Chapter 5 Carbohydrates
114 Week 4
17 Chapter 6 Fat 115 Calorie/Macro breakdown
118 Grocery List
20 Chapter 7 The Other Nutrients
Recipes
24 Chapter 8 Food List
138 Days 29 - 30
29 Chapter 9 Putting it All Together 139 Calorie/Macro breakdown
141 Grocery List
31 Chapter 10 Organizing Your Kitchen
143 Recipes
34 Chapter 11 Meal Prep Tips
38 Chapter 12 Real World Examples

149 References
41 Chapter 13 Final Thoughts 150 Product Offerings
PowerAbs In The Kitchen ix

Chapter 1
Abs Are Made In The Kitchen
You may have heard the saying “abs are made in the kitchen”. To some extent, that is completely true. No
matter how dedicated you are to the 10-minute PowerAbs exercises, you will not get a 6-pack if you spend
the rest of your time loading up on fast food, alcohol, or sweets. Sure, simply doing the exercises will make
you stronger, but you will likely have a layer of fat covering up those powerful abs, so you won’t be able to
show off your hard work.
For optimal results during these 30 days, you will need to clean up your diet. This might involve completely
restructuring how you eat, depending on what your diet looks like now. It might mean avoiding some of
your favorite foods for the next 30 days. It might also mean learning how to navigate social situations in a
different way or finding ways to manage stress that don’t involve food.
I ask that you commit to the process of improving your diet, just like you are committing to the PowerAbs
program.
PowerAbs In The Kitchen 1

The plan outlined in this guide does not involve
any kind of nutritional magic. The basics of
nutrition work. But many of us have been
distracted by a million different trends and fads.
A healthy diet is quite simple. It is based on one
principle: eat real, whole foods. Fill your plate with
minimally processed foods in their most natural
state. Limit or avoid foods you already know are
bad for you, like sugar, alcohol, fast food, and
processed foods.
A focus on a whole food diet will not just help your

abs pop, it will also support improved health, a
powerful immune system, increased longevity,
a healthy weight, and help prevent disease.
The goal with this plan is to make you feel so
incredible after 30 days that you turn it into a
long-term healthy lifestyle.
Ready to commit to your health for 30 days?
Let’s dive in!

Chapter 2
Do Calories Matter?
A calorie is just a way to measure energy from food. But, there is a lot of controversy around calories and
how they impact our health.
The Centers for Disease Control and Prevention found that from 1971 to 2000, women increased their calorie
intake by 22% and men increased their intake by 7%. Many of these excess calories come from liquids, such
as sodas or juices, or added sugar in food.1
A 22% increase in calories is enough to make someone gain about a pound every two weeks! Imagine how
much that adds up over a lifetime! Over the last 30 years, due to this imbalance, many are struggling with
their weight. Two thirds of Americans are now classified as overweight or obese. There are many reasons for
this increase, but the bottom line is that it has significantly impacted our happiness and health as a nation.2

Even though we know that an increase in calorie
and sugar consumption has contributed to the
obesity problem, there are still a lot of questions
about calories. Some say calories are the only
thing that matters. Whereas others believe that as
long as you eat a healthy, clean diet, calories
don’t matter.
Neither of these is completely true. From what

I have seen, you have to do both. A “clean diet”
will make you healthier, but you still have to
be calorie-aware if you want to lose weight or
body fat. Eating healthy food does help control
hormones and appetite, which will make weight
loss easier and faster. Additionally, losing weight
in an unhealthy way, by severely restricting
calories or just choosing a lot of “empty” calories
will set you up for weight regain once you go back
to eating normally.
The bottom line is calories matter, but the type of

calorie matters as well.3

Here are a few specific ways that food quality and macronutrient composition of your diet can impact your
body weight:
1. Hormones. The food you eat can influence hormones like insulin. One hundred calories of pure sugar will
increase insulin rapidly, causing a crash later, and leaving you craving more sugar. Whereas one hundred
calories of protein provide sustained energy, do not spike insulin, and will likely stave off hunger longer.4
2. Satiety. Certain foods can trigger a feeling of fullness, whereas others make you hungry faster. Foods
high in protein, water, and fiber keep you full. Foods high in sugar or refined carbohydrates can leave you
feeling more hungry shortly after and not satisfied, so you end up eating more.
3. Digestion time. How long a food takes to digest can also impact your metabolism. Protein takes the
longest to digest. Your body has to work harder to break down high protein foods. A high protein diet has
been found to utilize 80-100 extra calories per day for digestion.5,6, 7
4. Nutrition. Food is not just calories, it is also a source of vitamins, minerals, and other nutrients. Some
foods are more nutrient-dense than others. For example, fruits and vegetables are loaded with all sorts of
nutrients, cake is not. Although it hasn’t been proven by science, people find that when they focus on
eating foods high in nutrients, over time they feel more satisfied and have fewer cravings. Nutrient-rich
foods also improve health and lower risk of disease.8
This guide was developed to help you meet your calorie goals and improve your diet at the same time.

How to Calculate Your Calories
Before we talk about calculating your individual calories, it’s important to understand how the body burns
calories:
• Basal Metabolic Rate (BMR). This is sometimes called your metabolism. This is the number of
calories your body needs to stay alive, keep your heart beating, and your brain working. This number
slowly decreases as you age. To maintain a healthy metabolism, you should never eat less than your
BMR.9
• Digestion. Between 10-15% of the calories you eat are used to digest food. How many calories are
needed to digest food varies based on the type of food you eat.10
• Physical activity. This doesn’t just mean exercise. It also includes all the activities of daily life, such as
brushing your teeth and cooking dinner.
When you eat about the same number of calories per day as you burn, your weight stays the same. If you eat
more than you burn all the time, you gain weight. If you eat less, you will lose weight.
There are many different ways to calculate calorie needs. A quick internet search will give you multiple
different methods to do so. There are many calorie calculators available that can give you a more precise
number that will factor in height, weight, age, and activity level.
I prefer to keep it simple. Here is my quick and dirty method for calculating your basic calorie needs,
so you can get started right away. This is the number of calories you would burn if you never got out of bed.
Men: Multiply your weight in pounds x 11 = BMR

Women: Multiple your weight in pounds x 10 = BMR
(This can vary based on age, ethnicity, medical conditions, and body composition therefore it is just an
estimate. If you want to know your real calorie needs, you can get it measured via indirect calorimetry which
is offered at many gyms and nutrition centers across the county.)
Daily calorie needs for an average person to maintain weight = BMR x 30%
To maintain your weight, you need to consume the same number of calories as you burn. If your goal
during this program is to simply maintain your weight, but get a six pack, then stick with this number
If you want to lose weight, you will need to be in a calorie deficit. I recommend cutting about 20% of your
maintenance calories (not your BMR) then reassessing your weight loss in about 2 weeks. This should lead
to a loss of 1-2 pounds a week, a healthy rate of weight loss.

As an example, let’s calculate the needs of an average woman, who weighs approximately 160 pounds.
First, we will calculate her resting metabolism:
160 pounds x 10 calories/pound x 30% = 2080 calories per day to maintain weight
2080 calories - 20%= 1664 calories to lose weight
I have created this handy table for you to quickly figure out your calorie needs based on your weight.
Or you can use the formula above to calculate your individual needs.
Maintenance For Weight Loss for Maintenance For Weight Loss For
Weight (LB)
Women Women Men Men
120 1560 1248 1716 1373
130 1690 1350 1859 1487
140 1820 1456 2002 1602
150 1950 1560 2145 1716
160 2080 1664 2288 1830
170 2210 1768 2431 1945
180 2340 1872 2574 20529
190 2470 1976 2717 2174
200 2600 2080 2860 2288
210 2730 2184 3003 2402
220 2860 2288 3146 2517
230 2990 2392 3289 2631

Chapter 3
What About Macros?
The term “macros” has been floating around a lot in the health and fitness communities. I would assume
most people aren’t quite sure what a “macro” is and how much they really matter.
A “macro” is short for macronutrient. It is basically a nutrient that you need in “macro” or large quantities
that provides calories. Macros are the carbohydrates, proteins, and fats. Micronutrients are vitamins and
minerals that you need in smaller quantities. Both macro and micronutrients are important for good health.
In order to achieve the results you want, maximize your fitness, and even lose weight, your macros need to
be in balance. Eating a balanced macro diet helps regulate blood sugar and hormones, which makes cutting
calories easier.
Ideally, your macro breakdown should be individualized. A perfect macro prescription should consider your
age, weight, gender, fitness level, activity level, etc., to give you the right numbers for you. But I have found
that a balanced macro ratio will get you 80-90% of the results you are looking for.

The meal plan in this book is designed to provide
30% carbohydrates, 30% protein, and 40% fat. The
goal with this balance is to provide enough protein
and fat to keep you full, enough carbs to give you
energy, but to maintain the right balance of each
to control hormones and blood sugar.
The goal with this guide is NOT to have you

obsessing that you are eating the perfect ratio of
macros every day. It is just to help you balance
your food intake to help you reach your goals. If
you want, you can track your macros, but it is not
necessary to see success and for most people, it
is not realistic. In the upcoming chapters, I will
teach you how to achieve the 30/30/40 balance
with minimal effort and no measuring, weighing,
or tracking.
But first, let’s learn a bit more about each macro

and what it does for your body.

Chapter 4
Protein
Protein is an essential nutrient found in every cell of our bodies. Protein makes up the structure of the cells,
organs, and muscles.
It can also be used to make hormones, coenzymes, blood, and even DNA. Protein-containing structures are
constantly being broken down and replaced. It is important to eat an adequate amount of protein daily to
replace what the body uses up and to help support the growth of new muscle.
Protein has 4 calories per gram. Foods that are good sources of protein:
• Fish and Seafood
• Eggs
• Poultry
• Beef, pork, veal, bison, and lamb
• Legumes, dried beans, peas, and lentils (these also contain carbohydrates)
• Milk and yogurt
• Soy, tofu, and texturized soy protein, quinoa (also contains carbohydrates)

The building blocks of proteins are called amino
acids. Some amino acids are essential, we must
get these from food. Whereas others, our body
can make on its own. Amino acids are found in all
foods in varying quantities.
All animal foods (milk, meat, fish, and eggs) are

complete proteins, providing 100% of the essential
amino acids the body needs. You may hear animal
foods being called “high quality proteins” because
of the amino acids they provide. That’s not to say
vegetarian diets cannot provide sufficient protein.
Soy contains all nine essential amino acids. But
other vegetarian protein sources (beans, nuts/
seeds, some grains) are lacking in one or more of
the essential amino acids and are not considered
a complete protein.
Vegetarians must be careful about including

foods that have complementary amino acids in
their diet in order to ensure they are getting the
protein they need. An example of two foods with
complementary amino acids is rice and beans
(each is high in a different amino acid, rice and
beans complement each other to form a complete
protein).
But these foods do not need to be eaten at the

same meal. Your body can combine the different
amino acids on its own as long as you eat a
variety of foods. If you are a vegetarian, knowing
about complementary proteins can help you
plan a more balanced diet to meet your protein
needs. Although the meal plan in the book is not
vegetarian, we will provide some vegetarian swaps
to make meal planning simpler for you.

Protein, Muscles, and Weight Loss
Protein has gotten a lot of hype as a “weight loss” food over the last few years. The truth is that adding more
protein to your diet will not miraculously make you lose weight. But it can cause you to feel more satisfied
after a meal, so you eat less overall.
Protein is also touted as being able to build muscle, even if you don’t exercise. Although muscles do need
protein to grow, it is important to not get carried away with these types of claims. Eating more protein won’t
suddenly make you super muscular. You must put in the work in the gym as well.
How much protein do I need?

There are a lot of very complex ways to calculate protein needs based on age, gender, body weight, and
physical activity, but I am going to make it simple. A balanced diet includes a protein source with every meal
and snack.
When planning meals, about 1/3 of your plate should be protein. For most people, this would be about four
to six ounces of cooked meat, poultry, or fish or 1/2 - 3/4 cup beans.
If you are healthy overall, a good rule of thumb is to gauge your protein intake based on your hunger signals.
Start by eating 3-4 ounces of protein (about the size of a deck of cards) at a meal. If you are hungry sooner
than 2-3 hours after you have eaten, you may need more protein, so continue to increase the amount until
you feel satisfied and are able to go about 4-5 hours without eating.

Chapter 5
Carbohydrates
Due to the popularity of low carbohydrate diets in recent years like Atkins and Keto, carbohydrates (carbs)
have received a bad reputation as a macronutrient that will make you pack on the pounds. But a healthy,
well-balanced diet should contain a certain amount of carbohydrates. They are an important macronutrient
just like the others.
The body uses carbohydrates as energy for daily activities and to maintain proper organ function. The brain
also likes to use glucose as a primary source of fuel, although it can use fat if it needs to. The glucose from
carbohydrates is either burned right away for energy, can be saved in the muscles and liver to be used later,
or if consumed in excess, can be stored as fat. Carbohydrates provide 4 calories per gram, similar to protein.
Foods with carbohydrates:

• All starches and grains (rice, pasta, bread, corn, cereal, oats, quinoa)
• Fruits and vegetables
• Beans, peas, corn, potatoes
• Milk and yogurt (but not cheese)
• Sugar-sweetened foods

Simple vs. Complex
It’s important to note that all carbohydrates will
eventually be broken down into sugar (glucose)
after being digested. The speed at which they are
converted into sugar and the amount of fiber,
nutrients, or minerals a carb contains determine
its nutritional quality. Fiber and starch content
are the main difference between “complex” and
“simple” carbohydrates.
A simple carbohydrate will contain little

fiber or starch, such as table sugar. A complex
carbohydrate is generally high in fiber and starch.
Most whole grains, such as quinoa, barley, or oats
are high in starch and fiber, making them complex
carbohydrates.
Fiber is important because it slows down digestion

and absorption of carbohydrates. When digestion
moves a little slower, the sugar in the food is not
able to rush into the bloodstream too quickly,
reducing insulin spikes and blood sugar crashes.
Eating a high fiber, “complex” carbohydrate
should give you sustained energy during the day
and fuel your PowerAbs workout.

Complex carbohydrates also contain other
important nutrients that our bodies need. For
example, a 1/2 cup of whole grain oats (complex
carbohydrate) contains about 80 calories and
15g of carbohydrates. Oatmeal also has 4g of
fiber, B-vitamins (thiamin, choline, and folate)
along with several important minerals needed for
adequate nutrition.
A 1/2 cup of soda, although it contains the

same amount of carbohydrate and calories as
the oatmeal, does not provide any vitamins or
minerals and has no fiber. Drinking the soda will
only give you “empty” calories and very little
nutrition. After drinking the soda, you will not
feel satisfied and you will end up reaching for
something else to fulfill your nutrient needs.
Eating too many simple carbohydrates is how we
unintentionally end up eating more calories than
we need.
When choosing carbohydrates for your diet, try to

choose those that do not contain any added
sugar like fruits, vegetables, whole grains (quinoa,
barley, brown rice) and limit those carbs that have
added sugars like cakes, pies, sugary drinks, or
candy. Look at labels closely as many “healthy”
breads and cereals contain a significant amount of
added sugar.

Carbohydrates and Weight
Many believe that carbohydrates cause weight gain.
Carbohydrates, as discussed, provide a variety of
health benefits and are critical for a good diet. The
problem is many of us tend to overeat the wrong
types of carbohydrates, overwhelming our systems
with an enormous amount of sugar.
Simple carbohydrate foods are easily over consumed.

Think about how quickly you could drink down
8 ounces of soda or juice. Furthermore, with our
sedentary lifestyles we do not need nearly as much
carbohydrate to use for energy, so we end up storing
any extra as fat. So, it is not the carbohydrates
themselves that make us gain weight, it is the large
portions and types of carbs we tend to choose that
lead to weight gain.
How do I fit carbohydrates into my diet?

Carbohydrates are part of a healthy diet and can even be part of a weight loss diet, believe it or not. The
healthiest carbs are “complex” carbohydrates like fruits, vegetables, milk or yogurt, beans, and whole grains.
You should prioritize eating fruits and vegetables, aiming for at least 5-9 servings per day. Complex carbs
help you get the necessary 25-35g of fiber you need to keep your digestion happy. They will also give you a
hefty dose of vitamins, minerals, and phytonutrients.
The healthiest diet limits foods containing added sugar like cakes, pies, candy, or sugary drinks. These
provide little nutrition and are loaded with empty calories. Reducing your intake of these foods will improve
your overall health, help you stay satisfied, and support your fitness goals.
A note on artificial sweeteners. Although artificial sweeteners are not particularly supportive for your
health, I am not completely opposed to them in small quantities. I would recommend sticking with the
“natural” choices such as stevia or monk fruit. I do not think there is any reason to avoid artificial sweeteners
completely as they can help you cut calories while still enjoying food.

Chapter 6
Fat
Fat has been unfairly blamed as the nutrient that causes disease, makes us gain weight, and needs to be
avoided at all costs. However, fat is a necessary part of the diet and is beneficial for our health in many ways.
Part of the reason that fat has such a negative reputation is that it is higher in calories, providing 9 calories
per gram, as opposed to 4 calories per gram provided by protein and carbohydrates. Even with the higher
calorie content, fat has been wrongly accused as the culprit of chronic diseases.
Fat is not the cause of disease. It is the overconsumption of the wrong kinds of fat, in addition to a “fear of
fat” that leads to disease. Being afraid of all fats led us to replace high fat foods in our diet with foods high in
sugar. This is what has led to the increase in obesity and disease, not the fat.
There is no reason to be afraid of fat. It helps provide flavor to food. It is necessary for hormone balance. As
you can see, the plan in this guide provides 40% of calories from fat. But you should focus on the types of
fats you are consuming because they do have varying effects on health.

Types of Fats
The following is a little more information on the
types of fats you will find in food.
• MonounsaturatedFats
These are considered the best choice as they
decrease LDL or “bad” cholesterol. Foods that
are high in monounsaturated fats include:
olive oil, avocados, and raw nuts.
• Omega-3 Fats
Omega-3 fats, found in walnuts, flaxseed, and
wild-caught, cold-water fish, have a variety of
health benefits. Omega-3s are powerful anti-
inflammatories that may help reduce the risk
of chronic disease. Most people are not getting
enough of these incredibly healthy fats in their
diets.
• Saturated Fats
Saturated fats are found in animal products
and tropical oils. These fats used to be on the
“banned” list for people with high cholesterol
or diabetes. But recent research has shown
that saturated fats may not be as harmful as
originally thought.11

• Polyunsaturated Fats
Polyunsaturated fats include corn, sunflower,
vegetable, and soybean oils. These fats used
to be considered the “gold standard’ to lower
cholesterol. But, unfortunately, new research
has shown that although they may lower
cholesterol levels, some polyunsaturated fats
are pro-inflammatory and may increase your
risk of cardiovascular disease. They also
compete with the absorption of omega-3 fats
which are anti-inflammatory healthy fats.12
The easiest way to decrease your intake of
polyunsaturated fats is to eat fewer processed
foods and fast food, which may contain these
inexpensive oils.
• Trans Fats
Trans fats are a man-made fat designed to
extend shelf-life and prevent rancidity. When
your body is faced with metabolizing these
fats, since they do not occur often in nature,
your body has no idea what to do with them.
Trans fats increase inflammation and raise
cholesterol levels. Luckily, trans fats are
no longer part of the food supply. The FDA
banned them as of January 1, 2020.13
Which Fats Should I Eat?

Fats help us feel more satisfied with our meals and are necessary for proper brain and immune function.
Don’t be afraid of fat, just choose the right type. Start with monounsaturated fats like olive oil and avocados
and add in some fish a few times a week for a boost of omega-3s.
Cook with coconut oil or olive oil. Avoid margarine and other processed fats. But remember, fat is high in
calories so even if there are health benefits, watch your portions. A small amount of olive oil or a teaspoon of
coconut oil can go a long way.

Chapter 7
Other Nutrients
Vitamins and Minerals
Vitamins and minerals do not provide energy directly in the same way the macronutrients do. But they
are critically important for good health and weight loss. For example, the B-vitamins help your body more
effectively use calories from food and vitamin C supports immune function. Each vitamin and mineral has its
own role in helping you stay healthy.
Although there are recommended amounts of each of these nutrients that need to be consumed regularly,
unless you have a deficiency or an unbalanced diet, there is no reason to get bogged down with these
numbers. A diet with the right macronutrient balance and plenty of fruits and vegetables will naturally allow
you to meet your vitamin and minerals needs. By giving your body the healthiest foods possible, you are
allowing it to determine which nutrients it needs most at a given time.14

What about
supplements? Do you
need to take any specific
vitamins and minerals?
If you have a balanced diet, dietary
supplements are not required. But there are a
few that could help you achieve your goals
faster or support your increased physical
activity. A few that I recommend include:
• high quality protein powder. You can use

A
whey or a plant-based blend. Look for at least
20 grams per serving and less than 10 grams of
sugar.
• Omega-3. Most people don’t eat enough fish

to meet their omega-3 requirement. 1000 mg
of omega-3 can help reduce inflammation
caused by intense exercise.
• Vitamin D. Due to the time spent indoors,

most people are deficient in this vitamin. I
recommend 1000 IU daily.
• Curcumin. This anti-inflammatory helps

reduce muscle soreness. I recommend 1000
mg daily.

Water
Water is one of the most important, yet frequently neglected nutrients. You can only survive 3 days without
water but can go up to 3 weeks without food. Dehydration can slow down your metabolism and impact
your physical performance.15
Drinking enough plain water is critical for this plan. Aim to drink at least half your body weight in ounces of
water daily. If you weigh 160 pounds, this means you will need to drink at least 80 oz a day.
You may need even more if you are very physically active or live in a hot climate.
If you struggle with getting in your water, here are a few tips:
• Consider making an “infused” water by adding strawberries or cucumbers
• Drink sparkling, lavored water with no calories, sugar, or artificial sweeteners
• Set a daily goal for water consumption and track it
• Always carry a reusable water bottle with you

Alcohol
Whether it’s enjoying a glass of wine or a cocktail
with friends, alcohol is a major part of our social
lives. But I am just going to be honest, drinking
regularly will not help you get a six-pack. In fact,
it might hinder your ability to get a six-pack, no
matter how many rounds of PowerAbs you do.
When you consume alcohol, the body metabolizes

the calories from the alcohol first since it is toxic.
This means it will store all other calories you eat
as fat, since these are seen as “extra”. This is why
many people who drink a lot develop a “beer
belly”, the body has nowhere else to put those
extra calories.
I would encourage you to avoid or significantly

limit drinking for 30 days while you are doing this
program. You will see better results if you just take
a break from drinking for a short period of time.
If you must drink, stick with clear liquors with

calorie-free mixers. A vodka soda with a squeeze
of lime is the perfect choice.

Chapter 8
Food List
When you review the meal plan, each week will contain a grocery list, so you know exactly what to buy. But
I still wanted to provide some guidance over food choices to help you grocery shop and create your own
meals moving forward.
Protein List
Limit
• Sausage
• Bologna
• Bacon (ok to use as a topping or for flavor, but not as a main source of protein)
• Salami
• Pepperoni
• Other processed deli meats

Better
• Conventional beef, veal, pork
• Non-Organic chicken or poultry
• Farmed fish
• Conventional eggs
• Tofu
• Canned beans
• Texturized soy protein (fake meat
substitutes)
Best
• Organic, grass fed beef
• Bison or other game meats
• Organic, hormone-free pork
• Organic, hormone-free, pastured chicken
and turkey
• Wild-caught fish
• Free-range pastured eggs
• Dried fresh beans
• Whey or plant-based blend protein powder
(Aim for around 20g of protein and less than
10g of sugar per serving)
Fats
For cooking:
• Organic coconut oil, grass-fed butter, ghee
For salad dressings:

• Extra virgin olive oil, sesame oil, flaxseed oil
Avoid:
• Tub margarine, vegetable oil, canola oil

Grains
Limit or Avoid
• Sweetened breakfast cereals
• Sweetened oatmeal or other hot cereals with
added sugar
• White bread, bagels, English muffins
• Crackers, cookies, potato chips
• Granola bars or snack bars
• Cakes, pies, donuts
• White pasta, spaghetti
• Packaged dinner “mixes” (mac and cheese,
rice dishes)
• Flour tortillas
Better
• Brown or wild rice
• Ezekiel or whole grain bread
• Corn tortillas
• Plain microwave popcorn
• Whole wheat pasta
Best
• Plain, whole oats
• Quinoa
• Bulgur

Dairy
Limit or Avoid
• High-fat cheeses
Better
• String cheese, feta, goat cheese-
to be used for flavor
• Ricotta
• Plain Greek yogurt
• Almond Milk
• Coconut milk
Fruits
Avoid
• Fruit juice
• Canned fruit in syrup
• Sugar-sweetened dried fruit
Better
• Most fresh fruit
Best
• Berries

Vegetables
Limit
• Fried or breaded vegetables
Better
• Starchy vegetables: corn, peas, potatoes
(should be limited due to high carbohydrate
count)
• Canned vegetables
Best
• Fresh or frozen non-starchy vegetables- eat
a large variety
Other
Seasoning:
• Salt, pepper, all herbs, mustard, vinegar, soy
sauce, other Asian sauces without added
sugar
Beverages:
• Water, tea, plain coffee
Beverages to avoid:
• Alcohol, soda, fruit and vegetable juice, any
other sugar sweetened beverages
Avoid junk food:

• Avoid all junk food such as chips, candy,
cookies, ice cream, pies, etc.

Chapter 9
Putting It All Together
Now that we have laid out the nutrition plan and the approved food list, you might be wondering how will
this help me get a stronger core after 30 days?
As we mentioned, the 30 day meal plan is a completely macro and nutrient balanced plan. It is designed to
provide you with approximately 30% of your calories from carbohydrates, 30% from protein, and 40% from
fat. Restoring the balance of macronutrients is what helps you get results.
These are the basic steps to reaching your goals with this nutrition plan:
1. Figure out your calorie needs
2. Look at the meal plan. Modify it based on your calorie needs
3. Make a grocery list and go shopping for the items you need

The meals in the plan are designed to provide
between 300-400 calories each.
This means WITHOUT snacks the meal plan

provides around 1400 calories.
The snacks add approximately 200

calories each.
This will allow you to adjust the plan based on

your calorie goals. Know you need fewer calories?
Cut back on snacks. Feeling hungry? Add in a
snack. This will allow you to tailor the plan to your
individual needs.
What about meal timing?
There are no hard, fast rules about meal timing.

The best thing to do is eat according to your own
individual hunger signals. You can eat after 7pm
(if you are physically hungry, not just mindlessly
eating in front of the TV). Maybe you are hungrier
in the morning, whereas others get the afternoon
munchies. Adjust your snacks and meals
according to your individual schedule.

Chapter 10
Organizing Your Kitchen
Here is what you need to do BEFORE you start your 30 day journey. You want to set yourself up for
success ahead of time.
First, prepare your kitchen to support your new eating habits. Start by deep cleaning your kitchen and
tossing out or donating foods that are just too tempting to have around. If you have foods not recommended
on the program available in your house, you will at some point be tempted and slip up. If a tempting food is
not available, you can’t eat it, right?
If you live with other people, explain your goals to them and why they are important to you. Ask for their
support.
Junk food isn’t good for anyone, so it will not hurt your friends and family to eat healthy, real food for
30 days along with you. If they must have a treat, tell them to enjoy it outside the house so you won’t be
tempted.
Preparing before the program begins and asking for support are the keys to your success.

Planning Your Day
Planning Your Day
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Use the image below to get an idea of what an optimal plate should look like.
Use the image below to get an idea of what an optimal plate should look like.
HEALTHY
PROTEIN
FATS
VEGETABLE
PowerAbs
PowerAbsinInthe
TheKitchen
Kitchen 31
32
Protein should make up about 1/3 of your plate.
If you are hungry 2-3 hours after a meal, you
may need more protein to increase your satiety.
Don’t be afraid to add a little more to match
your hunger. Athletes and people who are very
physically active may need more protein to help
maintain muscle mass.
The other 3/4 of your plate should always be

vegetables. Choose as many colorful, in-season
vegetables as possible. They can be fresh, frozen,
raw, cooked, steamed, or grilled. It is best to eat
a large variety of vegetables prepared in various
ways. Preparing vegetables in lots of different
ways helps reduce boredom with meals.
Raw vegetables do have some vitamins and

minerals that are destroyed in cooking, but
cooking helps absorb other nutrients that are
difficult to get from raw produce, so a combination
of raw and cooked is best!
If you choose to, you can fill 1/4 of your plate

with a high fiber complex carbohydrate or add
a piece of fruit with your meal. Avoid refined
carbohydrates such as white pasta or rice.
Lastly, add a healthy fat. Use olive oil on salads,

coconut oil for cooking. A fat free diet is not
satisfying. Although you shouldn’t binge on
high fat foods, they are not off-limits. A little
cheese on a salad goes a long way, a few strips of
bacon added to a roast makes things even more
delicious. An avocado on a salad or 1/2 of it as a
snack is really satisfying.

Chapter 11
Meal Prep Tips
The first step to any meal planning is to go back to the basics and learn to eat REAL food. What is REAL food?
It means that your food came out of the ground looking pretty close to what you see on your plate.
Choose foods without an ingredient list (fruits/veggies) or with an ingredient list of no more than three to
five items, all of which you should be able to pronounce. If the food has more than 5 ingredients, it likely has
many additives and is not considered real food.
Generally, if you find it at a gas station or convenience store, it is probably fake food (although there are
some exceptions for this). If you find it in the aisles of the grocery store, it is probably fake food. If the name
of the food ends with the letter “z”, it’s probably fake food (Cheez-its, Cheez-whiz, etc). If it has the words
“high fructose corn syrup”, “partially hydrogenated”, or “artificial flavors”, it’s fake food. Stay away. Clean it
out of your cupboards, fridge, and get it out of your house!

Eliminate processed, refined sugar of any kind.
Get rid of soda, fruit juices, cakes, cookies, pies,
donuts, candy, blended coffee drinks, and coffee
creamers (even those that are sugar-free). If you
absolutely must have a sweet treat, limit yourself
to 1 square of dark chocolate per day (should be at
least 70% cacao).
But remember sugar is addictive and the more you

eat, the more you want. It’s probably going to be
hard at first, but if you stick with it, your body will
gradually begin to prefer sources of natural sugar,
like fruit. The desire will likely not go away forever,
there may be stressful times when you give in to a
sugar craving, but it will decrease.
The first step to proper meal planning is to plan

ahead. I know this seems simple, but too many
people are trying to “wing it” with healthy eating
and that is never going to work. Planning meals
for the week is the best way to stay on track with
your new lifestyle change. This may feel like a
burden at first, however knowing what you are
going to eat and having the ingredients ready is
the best way to avoid unhealthy choices.

Here are some tips to make meal
planning easy:
• Find a day that works best for you to plan your

meals for the week, for many people this may
be Sunday, but it depends on your schedule.
Review the 30 day meal plan and grocery list,
then map out your week.
• Keep a notebook of go-to recipes you and your

family enjoy, so you don’t always have to be
researching online for new ideas.
• Head to the grocery store with a list. Do not

buy items off your list and do not go to the
store hungry!
• Consider shopping at a farmer’s market, as

many cities have them on weekend mornings.
Locally grown, organic produce has fewer
pesticides and more nutrients than what you
might find in the grocery store.
• When you get home, wash and chop any

vegetables or herbs that need preparing. If
you are taking your lunch to work, put nuts,
veggies, fruit in individual plastic bags or
containers so you can just grab and go in the
morning. Hard boil some eggs so you have a
quick and easy high protein snack.

• When planning your menu, choose meals you
can enjoy for a few days so you don’t have to
cook daily. For example, if you prepare chicken
breasts for your meal on Monday, cook enough
to last for three days. Use the leftover chicken
breasts to top your salad for lunch the next day
or make a chicken soup with the leftovers.
• Keeping your kitchen stocked with cooking

ingredients will make it easier for you to
prepare your meals. Keep canned vegetables,
healthy oils, salsa, peanut/almond butter, nuts,
dried fruit, and spices in your cupboard. Keep
chicken, beef, fish, frozen fruit, and vegetables
in your freezer to assure you will have them on
hand for recipes as well.
• Have a few go-to recipes with frozen or canned

ingredients can help when you don’t have
enough time.
• Lastly, be consistent. Meal planning can seem

time consuming, which is why we created a 30
day plan for you, but you will still have to make
sure you have what you need on hand.

Chapter 12
Real World Examples
In a perfect world, you will eat at home or bring your food for most meals. But the world is not perfect. You
do have to eat out sometimes or socialize. You don’t always have 100% control of your food. Here are a few
tips for situations where you can’t control what you are eating.
The plate method discussed in Chapter 10 works in almost every situation. Start every meal with a source
of protein. Add vegetables and a bit of healthy fat. Avoid refined carbohydrates, like bread, rice, or pasta. If
you keep this “plate” in mind, it will make decision making easier when you are not in complete control of
your food.

Eating Out
Although restaurants are fun, most restaurants
serve very high calorie foods in large portions.
But sometimes you either want to eat out or you
simply have to.
The key to eating out and sticking with your meal

plan is to be prepared. Most restaurants have
menus online so you can check them out before
you go.
Salads are generally a good choice, just watch out

for added croutons, tortilla strips, fried chicken,
etc. A good salad should have at least 5 different
vegetables and some protein. Use olive oil and
vinegar instead of ranch or blue cheese as your
dressing. You can also ask for a broth-based
vegetable soup to begin your meal.
Here are a few specifics of what to order at

different restaurant types:
• American Food: Protein (steak, grilled

chicken, fish) with a side of steamed
vegetables. Bun-less burger with a side salad.
• Mexican Food: Fajitas (any protein is ok), no
tortillas, no rice. Add beans and request
double vegetables.
• Chinese Food: Beef/chicken broccoli. No rice
• Japanese Food: Teppanyaki, eliminate the
rice. Sashimi or hand rolls without rice.
• Italian Food: Avoid pasta or rice. Choose
grilled fish or chicken with a side of vegetables
and lots of salad to start.

Buffets
A buffet is an easy place to implement the plate
method since there are usually a lot of options.
Start your plate with grilled or baked protein. Then

hit the salad bar and load up on all the vegetables.
Use oil and vinegar dressing, or if you don’t want
salad, choose cooked vegetables as long as they
are not smothered in cream or fried.
Road Trips/Fast Food

Ideally, if you are going on a road trip you will
pack healthy snacks to bring with you in the car.
But sometimes life is not perfect. We can’t always
plan ahead.
If you must eat at a fast food restaurant, almost

all of them have salads, grilled chicken, or “low
carb” options these days. Ask for a bun-less burger
with no fries and add a side salad. Or just order a
salad with grilled chicken. Avoid fries and soda.
And never ask to “super size” it.
If you have to eat at a convenience store, grab

some beef jerky, nuts, and a banana. Many also
may have low carb or low calorie protein bars
available.
When you don’t have 100% control of your food,

you have to make due with what is available. One
meal will not derail your progress during this
program. The important thing is not to let one
meal completely sabotage your efforts. Just get
back on the horse again as soon as you can and
keep moving forward.

Chapter 13
Final Thoughts
The PowerAbs program is designed as a kickstart towards your fitness journey. It is not the end by any
means. Long-term health requires consistent effort and commitment. There are no quick fixes for 6-pack abs
or perfect health. You must make this a lifestyle for your results to stick.
Take these 30 days to inventory the behaviors that are currently helping you with your goals and also those
that are hindering your progress. Give yourself a pat on the back for the things you are doing right. Begin to
tackle how you can improve on the things that are preventing you from achieving your goals.
Try to evaluate the factors that are not helping you achieve your fitness goals. Is it stress? Social influence?
Lack of planning? Only when you identify the barriers to your healthy lifestyle, can you begin to slowly
change the habits that are not serving you and your goals.
Sometimes when we do a 30 day challenge, we can have a “rebound” period once we are “off” the plan. We
might go crazy on “forbidden” foods. It is important though to understand that long-term health takes effort
and consistency.
Finally, remember that lifestyle change takes time and you may have some setbacks. These 30 days are
meant to get you started, but we hope they are the beginning of a healthy lifestyle you can maintain
long-term. Don’t be too hard on yourself if you end up falling back on old habits. Keep putting one foot in
front of the other and make those good decisions that support your best self.

PowerAbs
MEAL PLAN
Week 1

DAYS BREAKFAST LUNCH DINNER SNACK 1 & 2
Peanut Butter
Chicken Provençal,
Blueberry
Scrambled Greek Burger, Caramelized
Day 1 Muffins,
Eggs & Toast, Veggies & Hummus Onions with
Blackberries &
Orange Green Beans
Greek Yogurt
Leftover: Chicken Leftover: Peanut

Tropical
Leftover: Greek Provençal, Butter Blueberry
Smoothie &
Day 2 Burger, Veggies Caramelized Muffins,
Almond Butter
& Hummus Onions with Blackberries &
Toast
Green Beans Greek Yogurt
Peanut Butter
Tropical Smoothie & Creamy Cherry Quick Salmon
Banana
Day 3 Almond Butter Creamsicle Salad, Steamed
Greek Yogurt,
Toast Smoothie Carrots
1/2 Pear
Peanut Butter
Creamy Cherry Leftover:
Scrambled Eggs Banana
Day 4 Creamsicle Quick Salmon Salad,
& Toast, Orange Greek Yogurt,
Smoothie Steamed Carrots
1/2 Pear
Basic Chicken Banana & Greek

Turkey Avocado
Banana Split Avocado Wrap, Yogurt,
Day 5 Burger, Macaroni
Oatmeal Carrots & Half Banana,
Salad
Cottage Cheese Celery & PB
Rainbow Chard Blackberries &

Leftover: Turkey
Leftover: Banana Chicken Wraps, Greek Yogurt,
Day 6 Avocado Burger,
Split Oatmeal Egg, Cheese & Peanut Butter
Macaroni Salad
Grapes Blueberry Muffins
Leftover:
Basic Chicken Blackberries &
Scrambled Eggs Rainbow Chard
Avocado Wrap, Greek Yogurt,
Day 7 & Toast,1/2 c Chicken Wraps,
Carrots & Peanut Butter
Blueberries Egg, Cheese &
Cottage Cheese Blueberry Muffins
Grapes

1
WEEK 1
Daily Calorie/
Macronutrient Breakdown
MEALS
DAYS CALORIES PROTEIN TOTAL FAT CARBS
Day 1 1391 kcal 98g 53g 144g
Day 2 1439 kcal 96g 53g 159g
Day 3 1396 kcal 87g 58g 155g
Day 4 1348 kcal 90g 58g 155g
Day 5 1405 kcal 110g 44g 148g
Day 6 1389 kcal 100g 54g 134g
Day 7 1367 kcal 120g 43g 106g

1
WEEK 1
Daily Calorie/
SNACK 1
Day 1 202 kcal 9g 9g 23g
Day 3 344 kcal 26g 13g 33g
Day 4 344 kcal 26g 13g 33g
Day 5 135 kcal 11g 2.5g 7g

1
WEEK 1
Daily Calorie/
SNACK 2
Day 5 200 kcal 7.5g 17g 19g

1
WEEK 1
Grocery List
BAKING GOODS DAIRY
1 bag (2 lb) of All-Purpose Flour 1 quart of Almond Milk (Unsweetened)

1 box (16 oz) of Baking Soda 1.5 dozen medium Eggs
1 can (5-7 fl oz) of Nonstick Cooking Spray 2 containers (32 oz) and 1 (8 oz) container
1 tin (4oz) of Baking Powder of Plain Low-Fat Greek Yogurt
1 pound of Chia Seeds 1 stick of Unsalted Butter
1 pint of 2% Milk
1 container (16 oz) of Low-Fat
BREADS / CEREALS Cottage Cheese
1 container (4 oz) of Feta Cheese
1 loaf (24 oz) of Whole Wheat Bread
1 package (7.5 oz) of String Cheese
1 package (8 ct) of Whole Wheat Tortillas
(Low-Fat Mozzarella)
1 bag (6 ct) of Whole Wheat Pita Bread
DELI
1 Cooked Rotisserie Chicken

CANNED / JAR GOODS 1 container (10 oz) regular Hummus
1 jar (8-10 oz) of Almond Butter

1 can (15 oz) of Garbanzo Beans FROZEN FOODS
(Chickpeas)
1 package (8 oz) of Frozen Precooked
1 can (2-3 oz) of Black Olives
Grilled Chicken Breast Strips
1 can (16 oz) of Salmon
1 package (10 oz) of Frozen Pineapple 1 bag
1 jar (18 oz) of Peanut Butter
1 package (10 oz) of Frozen Mango Chunks
1 package (16 oz) of Frozen Unsweetened
Cherries

MEATS / SEAFOOD PRODUCE
1 ⁄ 2 pound of Boneless Skinless 2 Avocados

Chicken Breast 3 bags (16 oz each) of Baby Carrots
1 pound of Ground Turkey 3 Bananas
1 bunch of Celery
2 Cucumbers
PASTA / RICE / GRAINS
1 pound of Green Beans
1 box (12 oz) of Whole Wheat Elbow Pasta 1 head of Green Leaf Lettuce
(Macaroni) 2 Oranges
8 oz pouch of Cooked Lentils 1 Pear
8 oz pouch of Cooked Brown Rice 1 ⁄2 pound of Red Grapes
1 bunch of Swiss Chard
3 pints of Blackberries
SNACKS 1 pound of Carrots
2 pints of Cherry Tomatoes
1 ⁄ 8 pound of Sliced Almonds 1 package (16 oz) of Edamame (Shelled & Cooked)
1 Green Bell Pepper
1 Lemon
SPICES / CONDIMENTS
1/2 pound Baby Red Potatoes
1 jar (0.85 oz) of Herbs de Provence 1 bag (48 oz) of Raw Spinach
1 jar (15 fl oz) of Light Mayonnaise 1 Sweet Potato
1 bottle (16 fl oz) of Olive Oil 1 Tomato
1 bottle (8 oz) of Dijon Mustard 1 Yellow Onion
1 shaker of Salt
1 jar (0.25 oz) of Dried Mint
1 jar (1 oz) of Ground Cinnamon
1 bottle (12 oz) of Honey
1 bottle (12 oz) of Maple Syrup
1 jar (0.35 oz) of Tarragon Dried
1 shaker of Ground Black Pepper

WEEK 1 - Recipe
Scrambled Eggs & Toast
SERVINGS: 1 DIRECTIONS
1 slice whole wheat bread, toasted 1. Toast the whole wheat bread. Spread with butter.
1 teaspoon butter 2. Heat the spray oil in a medium pan over medium
1 spray non-stick oil heat. Crack the eggs into a small bowl and whisk
2 medium eggs, scrambled well. Once the pan is hot, pour the eggs into the
1 dash salt pan. Once the eggs begin to set, stir with a spatula
1 dash pepper to scramble. Sprinkle with salt and pepper.
3. Serve with toast.
NUTRITION INFORMATION PER SERVING
Protein: 15g, Total Fat: 14g, Carbs: 9.7g,
Calories: 234kcal, Fruits: 0 servings,
Vegetables: 0 servings

WEEK 1 - Recipe
Greek Burger
8 ounces ground turkey breast 1. Combine ground turkey, feta cheese, mint, and
2 tablespoons feta cheese, crumbled lemon zest and form a patty. Broil for 5 minutes
2 teaspoons dried mint on each side.
2 teaspoons lemon zest 2. Stuff into pita with cucumber and tomato and
1 whole wheat pita serve remaining cucumber, tomatoes and olives
2 cups cucumber, rinsed and sliced on the side.
1 diced tomato, rinsed and sliced
8 black olives, chopped NUTRITION INFORMATION PER SERVING
Protein: 28g, Total Fat: 14g, Carbs: 26g,
Calories: 327kcal, Fruits: 0.03 servings, Vegetables:
1.34 servings
Vegetarian: Substitute Beyond Meat ground “beef.”

Calories: 401kcal

WEEK 1 - Recipe
Veggies & Hummus
2 cups baby carrots 1. Wash baby carrots and remove edamame from
1 cup edamame shells. Serve with hummus.
1 ⁄ 4 cup regular hummus of choice

Protein: 13g, Total Fat: 7.7g, Carbs: 23g,

WEEK 1 - Recipe
Chicken Provençal
8 ounces chicken breast
1. Preheat oven to 375°F.
2 teaspoons tarragon
2. Heat a sauté pan over medium-high heat.
2 dashes salt
2 dashes pepper 3. Dry and season your chicken with tarragon, salt,
and pepper.
2 teaspoons olive oil
1 cup carrots, peeled & diced 4. Once the chicken releases from the pan, remove
the chicken and begin adding the carrots and
1 cup baby red potatoes, peeled & diced potatoes.
1/2 cup onion, diced
5. Next, finish with the onion and celery.
1/2 cup celery, diced
Season the vegetables with herbs de provence,
2 teaspoons herbs de provence
deglaze with the chicken broth, and return the
1/2 cup low sodium chicken broth
chicken to the pan.
NUTRITION INFORMATION PER SERVING 6. Place the chicken in a 375°F oven for 10 minutes.
Calories: 327kcal, Fruits: 0.03 servings,
Vegetables: 1.34 servings
Vegetarian: Substitute textured soy “chicken”.

Protein: 25g, Total Fat: 23g, Carbs: 27g, Calories:
401kcal

WEEK 1 - Recipe
Caramelized Onions with
Green Beans
1 onion, sliced 1. Caramelize onions by heating a large saute pan
1 teaspoon olive oil with oil on medium-high heat. Add half the sliced
3 cups green beans onions into the pan and cook until translucent,
1 cup garbanzo beans, drained & rinsed 1-2 minutes.
2 dashes salt 2. Add the other half of the onions and mix
2 tablespoons sliced almonds, toasted thoroughly, cooking another 2 minutes.
3. Reduce heat to medium low and stir every few
NUTRITION INFORMATION PER SERVING minutes. If the onions start to stick too much
Protein: 11g, Total Fat: 7.8g, Carbs: 36g, and brown around the edges, reduce your heat.
Calories: 239kcal, Fruits: 0 servings, Continue to stir for 10-15 minutes, depending on
Vegetables: 2 servings how soft you prefer your onions to be. If the pot
starts to burn, add a bit of liquid (water will do).
4. Just before the onions finish cooking, about 5-8
minutes, toss in the green beans with garbanzo
beans along with salt.
5. Top with sliced almonds.

WEEK 1 - Recipe
Peanut Butter Blueberry
Muffins
4 medium eggs 1. Preheat oven to 350°F. In a large bowl, combine all
1 1/2 cups all-purpose flour ingredients except blueberries. Mix well.
1/2 cup peanut butter 2. Fold in blueberries. Fill lined muffin tin. Bake for
1/2 cup low-fat plain Greek yogurt 15-20 minutes.
1/3 cup chia seeds 3. Store at room temperature for 3 days or freeze for
1/4 cup maple syrup up to three months.
1/2 teaspoon baking soda
1/2 teaspoon baking powder NUTRITION INFORMATION PER SERVING
1/4 teaspoon salt Protein: 8.4g, Total Fat: 8.8g, Carbs: 23g,
1/4 teaspoon cinnamon Calories: 202kcal, Fruits: 0.09 servings,
1 cup blueberries Vegetables: 0 servings

WEEK 1 - Recipe
Blackberries & Greek Yogurt
2 cups blackberries
1. Wash blackberries and serve with Greek
1/3 cups plain low-fat Greek yogurt yogurt.
2 sprinkles cinnamon 2. Sprinkle yogurt with cinnamon if desired.


WEEK 1 - Recipe
Tropical Smoothie & Almond
Butter Toast
Tropical Smoothie 1. Place all smoothie ingredients into the blender.
1/2 cup frozen mango chunks Blend until smooth.
1/2 cup frozen pineapple 2. Toast the bread, and spread the almond
1 cup unsweetened almond milk butter on top.
1/4 cup plain low-fat Greek yogurt
1 1/2 teaspoons chia seeds NUTRITION INFORMATION PER SERVING
1 teaspoon honey Protein: 15g, Total Fat: 16g, Carbs: 50g,
1 cup water Calories: 382kcal, Fruits: 1.5 servings,
Serve with
1 slice whole wheat bread, toasted
1 tablespoon almond butter

WEEK 1 - Recipe
Creamy Cherry Creamsicle
Smoothie
1 cup frozen cherries 1. Place fruit, milk, and yogurt in a blender and
1 cup 2% milk liquify.
1 cup low-fat plain Greek yogurt


WEEK 1 - Recipe
Quick Salmon Salad
4 cups spinach, chopped
1. Toss together the spinach, lentils, brown
1 cup cooked lentils rice, and canned salmon.
2/3 cup cooked brown rice 2. To make the dressing, whisk together oil and
10 ounces canned salmon, flaked mustard, and toss into the salad.
2 tablespoons olive oil
2 teaspoons mustard

Protein: 41g, Total Fat: 22g, Carbs: 42g, Calories: 526kcal,
Fruits: 0 servings, Vegetables: 1 servings
Vegetarian: Substitute Vegan Fish “Good Catch”

Protein: 23 grams, Total Fat: 11g, Carbs: 57g,
Calories: 370kcal

WEEK 1 - Recipe
Steamed Carrots
2 cups carrots, cut into chunks With a steam basket
1. Add 2 cups of water to pot and bring to a
NUTRITION INFORMATION PER SERVING steaming boil.
Protein: 1.19g, Total Fat: 0.31g, Carbs: 12g, 2. Add carrots to steam basket or pot and place
Calories: 52kcal, Fruits: 0 servings, in carefully. Cover with lid.
Vegetables: 1 servings 3. Steam for 8 minutes or until tender.
Without a steam basket

4. Add half an inch of water to the pot. This will
create the steaming effect, but is not enough to
boil all the nutrients out of the vegetables.
5. Bring water to a steaming boil, add carrots and
cover with lid.
6. Steam for about 8 minutes or until tender.

WEEK 1 - Recipe
Peanut Butter Banana
Greek Yogurt
1 cup plain low-fat Greek yogurt 1. Spoon yogurt into a bowl. Top with sliced banana
1/2 sliced banana and drizzle of honey and peanut butter.
1 1/2 teaspoons honey
1 tablespoon peanut butter


WEEK 1 - Recipe
Banana Split Oatmeal
1 1/2 cups of water 1. In a microwave-safe cereal bowl, mix together the
2/3 cup rolled oats oatmeal and salt. Stir in water.
2 dashes salt 2. Microwave on high for one minute. Stir.
1/4 cup chia seeds Microwave on high for another minute. Stir again.
1 banana, sliced 3. Microwave an extra 30-60 seconds on high power
1 cup low-fat plain Greek yogurt until the cereal reaches the desired thickness. Add
NUTRITION INFORMATION PER SERVING half of the chia seeds, stir again.
Protein: 21g, Total Fat: 8.7g, Carbs: 58g, 4. Top with banana slices, the remaining chia seeds,
Calories: 391kcal, Fruits: 0.98 servings, and yogurt.

WEEK 1 - Recipe
Basic Chicken Avocado
Wrap
Wrap 1. Wash and prepare vegetables as needed.
1 whole wheat tortilla 2. Lay out the tortilla on a board or flat plate. Top
4 ounces precooked, chicken breast with chicken breast, avocado, cherry tomatoes,
thawed and spinach. Fold the wrap.
2/3 avocado, sliced 3. Serve with baby carrots and hummus.
4 cherry tomatoes, halved
1 cup spinach, chopped NUTRITION INFORMATION PER SERVING
Serve with
8 baby carrots
1 tablespoon regular hummus
Vegetarian: Substitute baked firm tofu
Calories: 488kcal

WEEK 1 - Recipe
Carrots & Cottage Cheese
1 cup baby carrots 1. Wash carrots. Serve with cottage cheese.
1/2 cup low-fat cottage cheese


WEEK 1 - Recipe
Turkey Avocado Burger
1/4 avocado, cubed 1. Sprinkle parmesan cheese, garlic powder, salt,
1/8 cup parmesan cheese and pepper on avocado. Toss gently to mix.
1/2 teaspoon garlic powder 2. Carefully fold in avocado with ground turkey,
1 dash salt being careful not to mash. Form turkey avocado
1 dash pepper mixture into 4 even-sized patties.
1/2 pound ground turkey 3. Heat a pan over medium heat and spray with
1/2 spray non-stick cooking spray cooking spray. Cook turkey patties for about
2 leaves lettuce 5 minutes on each side until cooked all the way
through, internal temperature reaching at least
1 1/2 cup cherry tomatoes
165°F.
4. Serve on top of lettuce with cherry tomatoes on
NUTRITION INFORMATION PER SERVING Protein:
the side.
26g, Total Fat: 13g, Carbs: 5.9g, Calories: 241kcal,
Fruits: 0 servings, Vegetables: 0.83 servings
Vegetarian: Substitute Beyond Meat ground
beef. Protein: 23g, Total Fat: 23g, Carbs: 8.9,
Calories: 314kcal

WEEK 1 - Recipe
Macaroni Salad
3 ounces whole wheat elbow macaroni 1. Cook macaroni according to package directions.
1/2 cup diced green bell pepper Drain and cool.
2 tablespoons light mayonnaise 2. Combine green pepper, mayonnaise, and spices.
1 dash pepper 3. Add macaroni and toss lightly. Chill and serve.
1 pinch garlic powder

Protein: 6.1g, Total Fat: 6.8g, Carbs: 34g,

WEEK 1 - Recipe
Banana & Greek Yogurt
1/2 banana sliced 1. Slice banana and serve with Greek yogurt.
1/2 cup low-fat plain Greek yogurt 2. Sprinkle with cinnamon if desired.
1 pinch cinammon


WEEK 1 - Recipe
Celery & PB
1/2 cup celery, sliced 1. Wash and slice celery. Serve with peanut butter.
2 tablespoons peanut butter

Protein: 7.5g, Total Fat: 17g, Carbs: 8.6g,
Vegetables: 0.5 serving

WEEK 1 - Recipe
Rainbow Chard Chicken
Wraps
SERVINGS: 2 NUTRITION INFORMATION PER SERVING
1 sweet potato, peeled & chopped Protein: 33g, Total Fat: 14g, Carbs: 21g,
4 leaves Swiss chard (or other leafy green) Calories: 328kcal, Fruits: 0 servings,
1 1⁄2 cups cooked chicken breast, shredded Vegetables: 2.26 servings
1/2 cucumber, julienned
Vegetarian: Substitute firm tofu
1/2 bell pepper, julienned
Protein: 27g, Total Fat: 21g, Carbs: 27.7 g,
1/2 avocado, sliced
Calories: 391kcal
DIRECTIONS
Cooking the Sweet Potato Making the Wraps
1. Wash and peel the sweet potato. 1. Lay out your Swiss chard. Chop off the end of the
2. Chop into large chunks. stems (you can save them to roast with other
3. Fill a pot about half full with water (just vegetables).
enough water to cover the sweet potatoes). 2. With the blade of a knife, carefully trim off the top
Bring water to a boil. When boiling, toss in the of stem, cutting from center of the leaf to the
bottom of the stem. Be sure to not rip through the
sweet potato pieces.
leaf.
4. Cover the pan and cook sweet potatoes for
3. Place your fillings on the right half of the Swiss
10-12 minutes or until just tender on the
chard. Example: you can use 3/4 cup chicken, 1/2
outside (for softer potatoes, cook for 25-30
cooked sweet potato and a few slices each of
minutes).
cucumber, bell pepper, and 1/4 avocado.
5. Remove the lid from the pan and carefully
4. Fold the top and bottom of the Swiss chard
pour the sweet potatoes into a colander as
inwards. Roll the chard from right to left, tucking
you drain off the water. Run cold water over tightly. (Think like rolling a burrito.)
the potatoes to quickcool before building the 5. Place seam side down and use a toothpick to hold
wraps. it together.

WEEK 1 - Recipe
Egg, Cheese & Grapes
2 medium eggs, hard-boiled 1. Place egg in a saucepan and cover with water.
2 low-fat string cheeses Bring water to a boil. Once boiling, cover the pan
1 cup red grapes with a lid and turn off the stove. Let stand for
10-12 minutes.
NUTRITION INFORMATION PER SERVING 2. Strain water, and run egg under cool water.
Protein: 15g, Total Fat: 11g, Carbs: 15g, Peel egg and serve with cheese stick and washed
Calories: 205kcal, Fruits: 0.91 servings, grapes.

PowerAbs
MEAL PLAN
Week 2

Avocado &
Simple Curried Banana & PB,
Black Bean Tomato
Day 1 Quinoa with Blueberry PB
Egg Bake Sandwich with
Grilled Shrimp Yogurt Bowl
Kiwi
Leftover:
Avocado & Chicken & PB Crackers &
Leftover: Black
Day 2 Tomato Mozzarella Grapes, Apple &
Bean Egg Bake
Sandwich with Flatbread Sunflower
Kiwi
Leftover:
Spicy Tofu Pineapple Blueberry PB
Chicken &
Day 3 Scramble, 1/2 c Coconut Hemp Yogurt Bowl,
Mozzarella
Grapes Smoothie Banana & PB
Flatbread
Leftover: Spicy Pineapple PB Crackers &

Simple Shrimp
Day 4 Tofu Scramble, Coconut Hemp Grapes, Apple &
Fried Brown Rice
Grapes Smoothie Sunflower
Cherry
Pineapple Leftover: Simple
Basic Chicken Creamsicle
Day 5 Coconut Hemp Shrimp Fried
Avocado Wrap* Smoothie, Apple
Smoothie Brown Rice
& Peanut Butter
Overnight Chicken BLT PB Crackers &

Chicken Salad
Day 6 Blueberry Chia Salad, Cheese & Grapes, Apple &
Pita Lunchbox
Seed Bowl Pretzels Sunflower
Leftover: Leftover:
Leftover:
Overnight Chicken BLT Egg & Apple,
Day 7 Chicken Salad
Blueberry Chia Salad, Cheese & Banana & PB
Pita Lunchbox
Seed Bowl Pretzels
*Recipe appears in a previous week's meal plan

2
WEEK 2
Daily Calorie/
MEALS
Day 1 1425 kcal 88g 51g 158g
Day 2 1396 kcal 89g 58g 140g
Day 3 1317 kcal 83g 61g 127g
Day 4 1348 kcal 76g 57g 151g
Day 5 1346 kcal 89g 57g 126g
Day 6 1474 kcal 71g 61g 158g
Day 7 1474 kcal 105g 55g 153g

2
WEEK 2
Daily Calorie/
SNACK 1
Day 3 291 kcal 22g 14g 22g
Day 6 291 kcal 22g 14g 22g

2
WEEK 2
Daily Calorie/
SNACK 2
Day 1 291 kcal 22g 14g 22g

2
WEEK 2
Grocery List
BREADS / CEREALS / GRAINS DELI
1/8 pounds of Low Fat Granola 1 Cooked Rotisserie Chicken

1 loaf of Whole Grain Bread 1 container (10 oz) of regular Hummus
1 package (6 ct) Whole Grain Pita
1/2 cup of Rolled Oats
FROZEN FOODS
1/4 pound of Quinoa
1 package (24 oz) of Frozen Cauliflower
1 package (24 oz) of Frozen Pineapple
CANNED / JAR GOODS 1 package (4 oz) of Frozen Grilled Chicken
Breast Strips
1 can (15 oz) of Black Beans
1 package (10 oz) of Frozen Unsweetened
1 can (15 oz) of Kidney Beans
Cherries
1 can (14 fl oz) of Full-Fat Coconut Milk
1 jar (16 oz) of Peanut Butter INTERNATIONAL / ETHNIC
1 bag (12 ct) of Corn Tortillas
DAIRY
MEATS / SEAFOOD
1 pint of Milk, 2% fat
1 4 ounces of Medium Raw Shrimp
1 package (16 oz) of Extra Firm Tofu
(Peeled & Deveined)
1 container (32 oz) of Plain Low-Fat
1 package (10 oz) of Turkey Bacon
Greek Yogurt
1 package (8 oz) of Shredded Mozzarella
Cheese
1 package (7.5 oz) of String Cheese
(Mozzarella, Low Fat)

PASTA / RICE / BEANS SNACKS
1 bag (20 oz) of Brown Rice 2 oz. of Dried Cranberries

1 package (10 oz) of Pretzels
1 box (9-10 oz) of Triscuits
PRODUCE 1 bag (8 oz) of Hemp Seeds
1 ⁄ 8 pound of Sunflower Seeds
2 Avocados
2 Bananas
1 Cucumber
SPICES / CONDIMENTS
1 bulb of Garlic
1 medium stalk of Celery 1 jar (1 oz) of Cayenne Pepper
1 bag (16 oz) of Baby Carrots 1 jar (2 oz) of Curry Powder
1 pint of Blueberries 1 bottle (2 oz) of Ground Ginger
1 pint of Cherry Tomatoes 1 package (8 oz) of Nutritional Yeast
1 bunch of Curly Kale 1 bottle (12 fl oz) of Ranch Dressing
1 bunch of Green Onions (Scallions)
1 bottle (5 fl oz) of Soy Sauce
1 Jalapeño Pepper (Reduced Sodium)
1 Lemon 1 jar (0.5-1 oz) of Turmeric
2 Oranges 1 jar (2 oz) of Cumin
4 Red Apples 1 jar (8 oz) of Dijon Mustard
1 pound of Red Grapes 1 jar (1-2 oz) of Red Pepper Flakes
5 Tomatoes 1 bottle (5 fl oz) of Toasted Sesame Oil
1 Kiwi
1 package (8 oz) of Mixed Salad Greens
15 ounces of Raw Spinach
1 Red Bell Pepper
1 head of Romaine Lettuce
*Some items you will need for week 2 were already purchased in week 1. You may want to double
check the recipes to make sure you have all the necessary ingredients on hand.

WEEK 2 - Recipe
Black Bean Egg Bake
1 tablespoon olive oil
1. Pre-heat oven to 350°F.
1 tablespoon garlic, minced 2. Heat olive oil in a pan over medium heat, add
1/2 jalapeno pepper, diced garlic and jalapeno and cook until fragrant. Add
1 1/2 cups tomato, diced the tomatoes and black beans. Season with cumin
1 1/2 cups canned black beans, drained & rinsed and salt.
1/2 teaspoon ground cumin 3. With the back of a spoon, make slight indent in the
1/4 teaspoon salt mixture and crack the eggs into the indent. Top
4 medium eggs with black pepper and place into the oven for
about 7 to 8 minutes to finish cooking the eggs.
1 pinch ground black pepper
4. Remove from oven and garnish with scallions.
1/4 c scallions, chopped


WEEK 2 - Recipe
Avocado & Tomato Sandwich
with Kiwi
1 avocado 1. Mash the avocado and beans together in a bowl.
1/2 cup canned kidney beans, drained & rinsed Add lemon juice and pepper.
1/2 lemon, juiced 2. Toast the bread and spread the avocado mixture
1 pinch black pepper evenly on it. Top with tomato and serve with kiwi.
4 slices whole grain bread
1 tomato, sliced
1 kiwi, sliced


WEEK 2 - Recipe
Simple Curried Quinoa with
Grilled Shrimp
6 ounces medium shrimp 1. Toss the shrimp in olive oil and broil for 3-5
1 tablespoon olive oil minutes until fully cooked.
3/4 cup water 2. Bring water and quinoa to a boil and cover for
1/2 cup quinoa about 10 minutes until cooked.
1/2 teaspoon curry powder 3. Toss quinoa with curry powder, cucumber and red
1 cup cucumber, diced pepper.
1 teaspoon red pepper flakes

Vegetarian: Substitute 6 oz grilled tofu
Calories: 520kcal

WEEK 2 - Recipe
Banana & PB
1/2 banana peeled 1. Peel banana. Serve with peanut butter.


WEEK 2 - Recipe
Blueberry PB Yogurt
Bowl
3/4 cup plain low-fat Greek yogurt 1. Scoop yogurt from container into serving bowl.
1 tablespoon peanut butter 2. Top yogurt with nut butter, fruit, and granola.
1/2 tablespoon banana, sliced Serve.
1/4 cup blueberries
1 tablespoon low fat granola


WEEK 2 - Recipe
Chicken & Mozzarella
Flatbread
4 teaspoons olive oil 1. Preheat oven to 325°F.
4 cups spinach 2. Heat oil in a pan over medium heat. Add spinach
2 cloves garlic, minced and garlic and cook until spinach wilts.
2 pita breads 3. Bake pita in oven for 6 minutes.
8 ounces rotisserie chicken, chopped, skin 4. Top pita with spinach, chicken, and cheese.
removed
2 ounces low-fat mozzarella cheese, shredded

Vegetables: 1 serving
Vegetarian: Substitute chicken with

textured soy “chicken”
Calories: 573kcal

WEEK 2 - Recipe
PB Crackers & Grapes
4 Triscuit crackers 1. Spread crackers with peanut butter.
1 tablespoon peanut butter Serve with grapes.
1/2 cup red grapes

Protein: 5.1g, Total Fat: 11g, Carbs: 27g,

WEEK 2 - Recipe
Apple & Sunflower
1/2 apple sliced 1. Wash and slice apple. Serve with sunflower seeds.
2 tablespoons sunflower seeds


WEEK 2 - Recipe
Spicy Tofu Scramble
2 cups kale 1. In a skillet, sauté kale with garlic until thoroughly
2 cloves garlic, minced, separated cooked.
12 ounces extra firm tofu, pressed, crumbled 2. Add crumbled tofu, beans, garlic, soy sauce, and
3/4 cup canned kidney beans, rinsed turmeric. Stir to combine.
1 teaspoon low sodium soy sauce 3. Cook for 5-8 minutes and stir occasionally to heat
1/4 teaspoon of turmeric all the way through. Add cayenne to taste.
1/4 teaspoon cayenne 4. Remove from heat and stir in nutritional yeast,
1 tablespoon nutritional yeast salt and pepper.
1 dash salt 5. Serve warm in a tortilla.
1 dash pepper
4 corn tortillas


WEEK 2 - Recipe
Pineapple Coconut Hemp
Smoothie
1 cup frozen cauliflower 1. Combine all ingredients into a blender and blend until
1 cup frozen pineapple well combined, about 30 to 60 seconds.
1 1/2 cups water
1/4 cup coconut milk
2 tablespoons hemp seeds


WEEK 2 - Recipe
Simple Shrimp Fried Brown
Rice
2 1/2 cups cooked brown rice 1. Sauté the brown rice, eggs, sesame oil,
2 medium eggs, whisked soy sauce, garlic, and ginger for 4 minutes.
2 tablespoons sesame oil 2. Add shrimp and cook for 3 minutes.
4 teaspoons low-sodium soy sauce 3. Add spinach, cover and cook for another 2
2 cloves garlic, minced minutes.
2 teaspoons ground ginger NUTRITION INFORMATION PER SERVING
8 ounces medium shrimp, cooked Protein: 38g, Total Fat: 21g, Carbs: 64g,
7 cups spinach, chopped Calories: 594kcal, Fruits: 0 servings,

WEEK 2 - Recipe
Cherry Creamsicle
Smoothie
1 cup frozen cherries 1. Place cherries, milk, yogurt, and spinach in a
1 cup 2% milk
blender, blend until liquefied.
6 oz low-fat plain Greek yogurt
2 handfuls spinach


WEEK 2 - Recipe
Apple & Peanut Butter
1/2 apple sliced 1. Wash and slice apple. Serve with peanut butter.


WEEK 2 - Recipe
Overnight Blueberry Chia
Seed Bowl
1 cup blueberries Overnight Prep:
1 banana 1. In a blender or food processor combine
1 cup 2% milk blueberries, banana, and milk; blend until
1/3 cup rolled oats smooth.
1/4 cup chia seeds 2. Divide mixture among two serving bowls. Stir in
oats and chia seeds.
Garnish
3. Refrigerate overnight to thicken.
1/4 cup blueberries
1/4 cup plain low-fat Greek yogurt
To Serve:
1. Garnish with blueberries and Greek yogurt,
if desired.

WEEK 2 - Recipe
Chicken Salad Pita
Lunchbox
For the pita 1. Combine first 6 ingredients to make chicken salad.
1 cup cooked chicken, shredded 2. Stuff chicken salad and mixed greens into pita
1/4 cup light mayonnaise pocket half.
1 teaspoon Dijon mustard 3. Serve with remaining ingredients or pack into a
1 pinch pepper lunchbox. Each lunchbox contains 1/2 pita pocket
1/4 cup celery, chopped with chicken salad, 1/2 cup bell pepper, 1 orange,
3 tablespoons dried cranberries 2 and 1 cheese stick.
cups mixed greens
1 whole wheat pita, halved NUTRITION INFORMATION PER SERVING Protein:
34g, Total Fat: 25g, Carbs: 55g, Calories: 551kcal,
Serve with Fruits: 1 servings, Vegetables: 1.02 servings
1 red bell pepper, sliced Vegetarian: Substitute with textured soy chicken
2 oranges Protein: 31g, Total Fat: 25g, Carbs: 63g,
2 low fat string cheese sticks Calories: 561kcal

WEEK 2 - Recipe
Chicken BLT Salad
2 slices turkey bacon 1. Cook bacon according to package directions.
1/2 head romaine lettuce, shredded Drain excess fat, then crumble or cut up into small
2 tomatoes, chopped pieces.
1 cup rotisserie chicken, chopped 2. Place lettuce on plate and top with bacon, tomato,
1/2 avocado, chopped chicken, avocado, and dressing. Sprinkle with
2 tablespoons ranch dressing pepper. Serve with a slice of whole grain bread on
2 dashes pepper the side.

Vegetarian: Substitute with veg bacon + textured soy chicken.

Protein: 13g, Fat: 30g, Carbs: 20g, Calories: 402kcal

WEEK 2 - Recipe
Cheese & Pretzels
2 low-fat string cheeses 1. Take string cheese out of package. Serve with
12 pretzels pretzels.


WEEK 2 - Recipe
Egg & Apple
1 egg 1. Place egg in a saucepan and cover with water.
1 apple Bring water to a boil. Once boiling, cover the pan
with a lid and turn off the stove. Let stand for 10-
NUTRITION INFORMATION PER SERVING 12 minutes.
Protein: 6.7g, Total Fat: 4.96g, Carbs: 24g, 2. Strain water, and run egg under cool water. Peel
Calories: 170kcal, Fruits: 1 servings, egg and serve with an apple.

PowerAbs
MEAL PLAN
Week 3

Warm Cherry Radish Egg Salad Simple Curried Chia Cucumber

Day 1 Parfait w/ Sandwich, Celery Quinoa with Pineapple Cooler,
Superfood Seeds & Cottage Cheese Grilled Shrimp* Celery & Dip
Warm Cherry Radish Egg Salad Leftover: Simple Carrots & Tuna,
Day 2 Parfait w/ Sandwich, Celery Curried Quinoa with 6 oz Greek
Superfood Seeds & Cottage Cheese Grilled Shrimp* Yogurt, Apple
Basic Chicken Chia Cucumber

Scrambled Eggs Cherry Hemp
Avocado Wrap*, Pineapple Cooler,
Day 3 & Toast*, Half Creamsicle
1 cup Celery, 6 oz Apple & Peanut
Banana Smoothie, Pear
Greek Yogurt Butter
Cherry Hemp
Scrambled Eggs Carrots & Tuna,
Creamsicle Tuscan Chicken
Day 4 & Toast*, 1/2 c. Greek Yogurt,
Smoothie, and Beans
Blueberries Apple
Banana & PB
Basic Chicken Chia Cucumber

Warm Cherry
Banana Spinach Avocado Wrap*, Pineapple Cooler,
Day 5 Parfait w/
Smoothie, Apple Celery & Cottage Apple & Peanut
Superfood Seeds
Cheese Butter*
High-Protein
Blueberry Chia
Banana Spinach Chicken Stuffed Tuscan Chicken
Day 6 Pudding, 1c.
Smoothie Pita, Veggies & and Beans
Blueberries
Hummus
Leftover: Leftover:
Leftover: Tuscan
Banana Spinach High-Protein Blueberry Chia
Day 7 Chicken and
Smoothie Chicken Stuffed Pita, Pudding, 1c.
Beans
Veggies & Hummus Blueberries

3
WEEK 3
Daily Calorie/
MEALS
Day 1 1411 kcal 115g 47g 134g
Day 2 1411 kcal 109g 47g 134g
Day 3 1371 kcal 111g 41g 150g
Day 4 1388 kcal 102g 46g 146g
Day 5 1445 kcal 155g 43g 155g
Day 6 1439 kcal 134g 42g 138g
Day 7 1439 kcal 134g 42g 138g

3
WEEK 3
Daily Calorie/
SNACK 1
Day 2 220 kcal 18g 12g 10g
Day 4 220 kcal 18g 12g 10g
Day 6 338 kcal 13g 15g 38g
Day 7 338 kcal 13g 15g 38g

3
WEEK 3
Daily Calorie/
SNACK 2

3
WEEK 3
Grocery List
BAKING GOODS DAIRY
1 bottle (2 fl oz) of Vanilla Extract 1 container (16 oz) of Low-Fat

2 oz. of Ground Flaxseed Cottage Cheese
1 bag (8 oz) Chia Seeds 2 quarts of Milk, 2% fat
1 bag (4 oz) Hemp Seeds 2 containers (32 oz) of Plain Low-Fat
Greek Yogurt
1 dozen medium Eggs
BEVERAGES
1 stick of Butter
1 bottle (8 fl oz) of Coconut Water
BREADS / CEREALS DELI
1 loaf of Whole Grain Bread 1 container (6 oz) of regular Hummus

FROZEN FOODS
CANNED / JAR GOODS
1 package (8 oz) of Frozen Chicken
1 can (15-16 oz) of Cannellini Beans Breast Strips
1 can (10.5 oz) of Chicken Broth 1 package (40 oz) of Frozen
1 jar (8 oz) of Sun-Dried Tomatoes Unsweetened Cherries
1 can (13.5 fl oz) of Unsweetened Coconut Milk
2 cans (5 oz) of Chicken
2 cans (5 oz) of Tuna in Water
1 jar (16 oz) of Peanut Butter

MEATS / SEAFOOD SPICES / CONDIMENTS
1 pound of Chicken Tenders 1 jar (1 oz) of Rosemary Leaves

1 bag (12 oz) of Medium Raw Shrimp
(Peeled & Deveined)
PASTA / RICE / BEANS
8 oz of Quinoa
PRODUCE
1 package (4 oz) of Alfalfa Sprouts

3 bags (16 oz) of Baby Carrots
1 quart of Blueberries
1 Avocado
3 Bananas
1 bunch of Broccoli
1 pint of Cherry Tomatoes
2 medium Cucumbers
10 long stalks of Celery
1 bunch of Radishes
4 Red Apples
1 package (16 oz) of Edamame
(Shelled & Cooked)
1 head of Green Leaf Lettuce
1 Pear
4 bags (16 oz) of Raw Spinach
1 Red Bell Pepper
Some of the ingredients for the recipes were purchased in previous weeks. Please check the
ingredients to make sure you have everything you need on hand.

WEEK 3 - Recipe
Warm Cherry Parfait
w/ Superfood Seeds
1 cup frozen cherries 1. Place cherries in a bowl and microwave for 1-2
1 cup plain low-fat Greek yogurt minutes until warm. Top with Greek yogurt and
1 tablespoon chia seeds chia and hemp seeds.
1 tablespoon hemp seeds


WEEK 3 - Recipe
Radish Egg Salad Sandwich
2 medium eggs, hard-boiled 1. In a bowl, combine the eggs, radishes, Greek
1/2 cup radishes, sliced yogurt, and Dijon mustard.
2 tablespoons plain low-fat Greek yogurt 2. To assemble, spread egg salad on one bread slice,
1/2 tablespoon Dijon mustard then top with sprouts and another bread slice.
2 slices whole wheat bread
1/4 cup alfalfa sprouts


WEEK 3 - Recipe
Celery & Cottage Cheese
1 cup celery, sliced 1. Wash and slice celery. Serve with cottage cheese.
1/2 cup low-fat cottage cheese

Protein: 15g, Total Fat: 1.32g, Carbs: 6.1g,

WEEK 3 - Recipe
Chia Cucumber Pineapple
Cooler
1 cup cucumber, peeled & sliced 1. Combine everything into a blender and blend until
1 cup frozen pineapple well combined, about 30 to 60 seconds.
1 cup coconut water
2 tablespoons chia seeds


WEEK 3 - Recipe
Celery & Dip
1 cup celery, sliced 1. Wash and slice celery.
1/2 cup plain low -fat Greek yogurt 2. Sprinkle Greek yogurt with garlic powder,
1 pinch garlic powder (optional) salt and pepper. Serve.
1 dash salt (optional)
1 dash pepper (optional)


WEEK 3 - Recipe
Carrots & Tuna
1 cup baby carrots 1. Wash carrots.
2 tablespoons celery, peeled & chopped 2. Wash and chop celery.
3 ounces canned water-packed chunk light tuna 3. Drain tuna. In a bowl add celery, mayonnaise, salt,
1 tablespoon light mayonnaise and pepper to tuna and mix.
1 dash salt 4. Serve with side of carrots.
1 dash pepper

Vegetarian: Substitute 3 oz vegan tuna like “Good

Catch.” Protein: 16g, Total Fat: 14g, Carbs: 15g,
Calories: 240kcal.

WEEK 3 - Recipe
Cherry Hemp Creamsicle
Smoothie
1 cup frozen cherries 1. Place fruit, milk, yogurt, and hemp seeds in a
1 cup 2% milk blender and liquify.
1 cup plain low-fat Greek yogurt
1 tablespoon hemp seeds


WEEK 3 - Recipe
Tuscan Chicken and Beans
15 ounces chicken tenders 1. Preheat large sauté pan on medium-high.
2 tablespoons olive oil 2. Coat chicken with olive oil; sprinkle with
1 teaspoon dried rosemary rosemary, salt, and pepper.
1 dash salt 3. Place chicken in pan; cook and stir 2 minutes to
1 dash pepper brown chicken.
12 oz can of rinsed cannellini beans 4. Stir in beans, chicken broth, and sun-dried
3/4 cup of chicken broth tomatoes. Bring to a boil. Reduce heat to medium
2 tablespoons sun-dried tomatoes and cook 5 minutes.
5. Serve with steamed broccoli.
Serve with
2 cups broccoli steamed
Vegetarian: Substitute textured soy chicken.

Protein: 62g, Fat: 15g, Carbs: 60g, Calories: 580kcal

WEEK 3 - Recipe
Banana Spinach Smoothie
1 cup 2% milk 1. Add all ingredients to a blender and blend until
1 cup plain low-fat Greek yogurt smooth.
1 banana, frozen 2. Add more ice or water, if needed, to reach desired
2 cups raw spinach consistency.
1 teaspoon honey
1/2 cup ice
1/2 tablespoon ground flaxseed


WEEK 3 - Recipe
High-Protein Chicken
Stuffed Pita
2 tablespoons plain low-fat Greek yogurt 1. In a large bowl, whisk together yogurt,
1 tablespoon light mayonnaise mayonnaise, mustard and pepper. Stir in chicken,
1/2 teaspoon Dijon mustard red pepper and carrot until coated well.
1 pinch black pepper 2. Cut pitas in half and open pockets. Tuck lettuce
10 oz canned chicken and cucumber slices into each half and spoon in
1/4 red bell pepper, diced chicken mixture.
1/8 cup carrot, grated
1 whole wheat pita pocket, halved NUTRITION INFORMATION PER SERVING Protein:
4 leaves lettuce 39g, Total Fat: 7.1g, Carbs: 23g, Calories: 328kcal,
1/4 cucumber, sliced Fruits: 0 servings, Vegetables: 1.19 servings
Vegetarian: Substitute 3 oz textured soy chicken

Protein: 54g, Fat: 7.1, Carbs: 47g,
Calories: 469kcal

WEEK 3 - Recipe
Blueberry Chia Pudding
1/2 cup chia seeds 1. Combine chia seeds, honey, vanilla extract, and
2 tablespoons honey coconut milk. Stir to combine.
1 teaspoon vanilla extract 2. In a small bowl, lightly crush half of the
1 cup unsweetened coconut milk blueberries and stir into the chia pudding. Gently
1 cup blueberries stir in the remaining, whole blueberries.
3. Sit in the fridge, covered with plastic wrap for at
NUTRITION INFORMATION PER SERVING least 30 minutes before serving.

PowerAbs
MEAL PLAN
Week 4

DAYS BREAKFAST LUNCH DINNER SNACK 1 &2
Chia Cucumber
Greek Burger Strawberry
Strawberry Open Face Tuna
Day 1 and Cucumber Cooler, Celery &
Overnight Oats Salad Sandwich
Salad* Ranch, 1 c
Strawberries
Rainbow Chard Leftover: Greek Cherry

Leftover:
Chicken Wraps*, Burger and Creamsicle
Day 2 Strawberry
Banana & Greek Cucumber Smoothie*, Apple
Overnight Oats
Yogurt Salad* & Peanut Butter*
Leftover:
Chicken with Ricotta Crackers
Rainbow Chard
Savory Oatmeal, Couscous & and Cherries,
Day 3 Chicken Wraps*,
Half Banana Roasted Veggies, Apple & Peanut
Banana & Greek
Pear Butter*
Yogurt
Chia Cucumber
High-Protein Leftover:
Leftover: Savory Strawberry
Shrimp Salad Jar, Chicken with
Day 4 Oatmeal, Half Cooler, Celery &
Celery & Cottage Couscous &
Banana Ranch, 1c.
Cheese Roasted Veggies
Strawberries
Avocado & Eggs & Grapes,
Turkey Sloppy
Baked Apples Tomato Blueberry Winter
Day 5 Joes, Tomatoes &
and Cream Sandwich with Warming
Hummus
Kiwi* Smoothie
Leftover: High-
Leftover: Baked Blueberry Winter
Protein Shrimp
Apples and Leftover: Turkey Warming
Day 6 Salad Jar, Celery
Cream, 1/2c. Sloppy Joes Smoothie,
& Cottage
Strawberries Eggs & Grapes
Cheese
Avocado & High-Protein

Cherry Creamsicle
Scrambled Eggs Tomato Shrimp Salad Jar,
Day 7 Smoothie*, Apple
Stuffed Avocado Sandwich with Celery & Cottage
& Peanut Butter*
Kiwi Cheese

4
WEEK 4
Daily Calorie/
MEALS
Day 1 1394 kcal 104g 52g 140g
Day 2 1405 kcal 112g 55g 120g
Day 3 1379 kcal 100g 51g 141g
Day 4 1391 kcal 105g 56g 127g
Day 5 1335 kcal 84g 48g 151g
Day 6 1353 kcal 114g 50g 119g
Day 7 1397 kcal 107g 56g 144g

4
WEEK 4
Daily Calorie/
SNACK 1
Day 5 200 kcal 13g 10g 16g

4
WEEK 4
Daily Calorie/
SNACK 2
Day 6 200 kcal 13g 10g 16g

4
WEEK 4
Grocery List
BAKING GOODS DAIRY
1 package (7 oz) of Unsweetened 1 bag (4 oz) of Shredded Cheddar Cheese

Shredded Coconut 1 dozen medium Eggs
1 package (16 oz) of Light Brown Sugar 2 containers (32 oz) of Plain Low-Fat Greek
1 bag (2 oz) of Chia Seeds Yogurt
1 container (15 oz) of part-skim Ricotta Cheese
BEVERAGES 1 container (16 oz) of low-fat Cottage Cheese
1 container (4 oz) of Feta Cheese
1 bottle (16 fl oz) of Coconut Water 1 pint of 2% Milk
1 can (5.5 oz) of Tomato Juice 1 stick of Butter
BREADS / CEREALS
DELI
1 loaf of Whole Grain Bread
1 can of Rolled Oats 1 container (6 oz) regular Hummus
1 bag (8 ct) of Hamburger Buns
CANNED / JAR GOODS FROZEN FOODS
1 can (15 oz) of Kidney Beans 1 package (10 oz) of Frozen Blueberries
1 can (6 oz) of Tomato Paste 1 package (10 oz) of Frozen Unsweetened
1 can (5 oz) of Tuna in Water Cherries
1 can (15 oz) of Tomato Sauce 1 package (10 oz) of Frozen Strawberries

MEATS / SEAFOOD SNACKS
1.5 pounds of Boneless Skinless Chicken Breast 1 cup of Sliced Almonds
1 1/2 pounds of Medium Raw Shrimp 1 box of Multigrain crackers
(Peeled & Deveined) 1 jar (16 oz) of Peanut Butter
1 package (10 oz) of Ground Turkey
PASTA / RICE / BEANS SPICES / CONDIMENTS
4 oz of Couscous 1 jar (1 oz) of Ground Cinnamon

1 bottle (12 fl oz) of Red Wine Vinegar
1 jar (2-3 oz) of Ground Cardamom
PRODUCE
1 jar (1 oz) of Ground Nutmeg
8 stalks of Celery 1 bottle (16 fl oz) of Worcestershire Sauce
1 pint of Cherry Tomatoes
1/8 ounce of Fresh Ginger
2 pounds of Green Beans
1 Lemon
1 Pear
1 bag (8 oz) of Raw Spinach
1 1/2 pounds of Red Grapes
1 head of Romaine Lettuce
2 pounds of Strawberries
1/4 pound of Cherries
3 Large Cucumbers
1 bulb of Garlic
1 Green Bell Pepper
2 Kiwifruit
4 Limes
1 bunch of Radishes
4 Red Apples
1 Red Onion
2 Shallots
1 Sweet Potato
4 Tomatoes

WEEK 4 - Recipe
Strawberry Overnight Oats
12 ounces low-fat plain Greek yogurt
1. In a small bowl, combine ingredients. Add the
2/3 cup rolled oats uncooked ingredients to a sterilized mason jar.
1/2 cup sliced almonds 2. Cover and store in the refrigerator overnight.
2/3 cup strawberries
2 teaspoons vanilla extract


WEEK 4 - Recipe
Open Face Tuna Salad
Sandwich
Tuna 1. Mix tuna and mayo together to make tuna salad.
3 ounces chunk light tuna in water, drained Spread onto bread and top with sliced tomato.
1 tablespoon light mayo 2. Spoon yogurt into a bowl and top with sliced
1 slice whole grain bread bananas and drizzle of honey.
1⁄ 4 tomato, sliced 3. Serve altogether with tomato juice.
Serve with NUTRITION INFORMATION PER SERVING Protein: 38g,

3/4 cup low-fat plain Greek yogurt Total Fat: 12g, Carbs: 49g, Calories: 446kcal, Fruits:
1/2 banana, sliced 0.98 servings, Vegetables: 1.17 servings
2 teaspoons honey
Vegetarian: Substitute Vegan Tuna like “Good Catch”
1/2 cup tomato juice
Protein: 36g, Total Fat: 14.5g, Carbs: 54g, Calories:
466kcal.

WEEK 4 - Recipe
Greek Burger and Cucumber
Salad
5 ounces ground turkey breast 1. Combine ground turkey, feta cheese, mint, and
2 tablespoons feta cheese, crumbled lemon zest and form a patty. Broil for 5 minutes
1 teaspoon dried mint each side.
1 teaspoon lemon zest 2. Meanwhile, add cucumbers and tomatoes to
1 cup cucumber, rinsed and diced a bowl. Mix olive oil and vinegar and toss with
1 cup tomato, rinsed and diced cucumbers and tomatoes.
1 teaspoon olive oil 3. Stuff turkey patty into pita and serve with salad on
1 teaspoon red wine vinegar the side.
1 whole wheat pita

Vegetarian: Substitute “Beyond Meat”
crumbles. Protein: 45g, Fat: 16g, Carbs: 49g,
Calories: 510kcal

WEEK 4 - Recipe
Chia Cucumber Strawberry
Cooler
1 cup cucumber, peeled & sliced 1. Combine everything into a blender and blend until
1 cup frozen strawberries well combined, about 30 to 60 seconds.
1 cup coconut water
2 tablespoons chia seeds


WEEK 4 - Recipe
Celery & Ranch
1/2 cup celery, sliced 1. Wash celery and slice into bite-sized pieces.
1 tablespoon regular ranch dressing Serve with ranch dressing.

Protein: 0.55g, Total Fat: 6.8g, Carbs: 2.36g,

WEEK 4 - Recipe
Banana & Greek Yogurt
1 tablespoon banana, peeled & sliced 1. Serve banana with Greek yogurt. Sprinkle with
2/3 cup low-fat plain Greek yogurt cinnamon if desired.
1 sprinkle cinnamon


WEEK 4 - Recipe
Savory Oatmeal
1 cup rolled oats 1. In a small pot, add the oats, water and salt. Place
2 cups water it on medium-high heat, just until the water comes
1/4 teaspoon salt to a boil. Immediately turn the heat to low and
1/4 cup regular cheddar cheese, shredded place a lid on the pot. Cook for 5 minutes, until
1 teaspoon butter the oats are soft and tender and most of the water
2 medium eggs has cooked off. You can add more water if you like
your oatmeal smooth and thin, or use slightly less
NUTRITION INFORMATION PER SERVING if you want a thick oatmeal.
Protein: 17g, Total Fat: 16g, Carbs: 37g, 2. Just before oatmeal is done, add cheese.
Calories: 353kcal, Fruits: 0 servings, 3. Melt the butter in a pan on medium heat. Crack in
Vegetables: 0.15 servings the eggs, then cover. Fry until the yolks are runny
but the whites are cooked, then top each bowl
with eggs and cheese.

WEEK 4 - Recipe
Chicken with Couscous &
Roasted Veggies
2 sprays non-stick spray Chicken
8 ounces chicken breast 1. If you have a grill: prepare grill to medium-high
2 tablespoons olive oil, divided heat and coat with cooking spray. Brush chicken
2 dashes salt with half the olive oil and season with salt and
2 dashes pepper pepper. Place chicken on grill rack; grill 6 minutes
1/2 cup couscous on each side or until done.
3 cups green beans, trimmed 2. If using an oven: preheat to 350° F. Brush chicken
1 cup cherry tomatoes with half the olive oil and season with salt and
pepper. Bake for 35 minutes until done.
Protein: 34g, Total Fat: 17g, Carbs: 47g, Couscous & Veggies
Calories: 478kcal, Fruits: 0 servings, 1. Cook couscous according to package directions;
Vegetables: 2 servings set aside.
2. Trim green beans. Toss with remaining olive oil,
Vegetarian: Substitute textured soy
tomatoes, salt and pepper. Roast at 350°F until
“chicken” Protein: 59g, Fat: 14g, Carbs:
crisp and tender, about 20-25 minutes along with
80g, Calories: 690kcal
the chicken.
3. Serve.

WEEK 4 - Recipe
Ricotta Cheese, Crackers and
Cherries
1/4 cup part-skim ricotta cheese 1. Spread ricotta cheese on crackers and drizzle
4 multigrain crackers honey over top. Serve with cherries.
1 teaspoon honey
1/2 cup cherries


WEEK 4 - Recipe
High-Protein Shrimp Salad
Jar
Salad Jar- 2 mason jars Prep Salad Jar Ingredients
12 ounces medium shrimp, peeled and deveined 1. Season shrimp with salt and pepper. Preheat oil in
2 dashes salt a skillet over medium high heat. Add the shrimp
2 dashes pepper to the pan and cook for 2-3 minutes on each side,
1 cup radish, sliced until the shrimp is pink and cooked through. Set
1 cup grapes, halved aside and let cool.
6 cups romaine lettuce, chopped 2. Slice radishes and grapes. Chop lettuce. Set aside.
2 tablespoons feta cheese, crumbled 3. Whisk dressing ingredients together.
2 teaspoons olive oil
Assemble Salad Jar
Citrus Dressing 1. First layer: Pour dressing into a 32 ounce mason
2 tablespoons lime juice jar/container.
2 tablespoons olive oil 2. Second layer: Place radishes and grapes next.
2 dashes mustard 3. Third layer: Place shrimp on top of radishes and
2 dashes salt grapes.
2 dashes pepper 4. Fourth layer: Sprinkle feta cheese on top of
shrimp.
NUTRITION INFORMATION PER SERVING 5. Fifth layer: Stack romaine on top.
Protein: 37g, Total Fat: 21g, Carbs: 22g, 6. Note: Salad jars can be prepped and stored
Calories: 410kcal, Fruits: 1.13 servings, overnight. Evenly divide ingredients amongst
Vegetables: 2 servings all jars.
7. To serve: shake jar before serving - eat directly out
of jar or pour into serving bowl.

WEEK 4 - Recipe
Baked Apples and Cream
1/4 cup water 1. In a microwavable bowl, combine water, honey,
2 teaspoons honey cinnamon, and apples. Microwave for 2 minutes,
1 teaspoon cinnamon stir and microwave for 1 minute more until apples
2 red apples, sliced are soft.
2 cups low-fat plain Greek yogurt 2. Top with yogurt and almonds.
2 tablespoons almonds, chopped


WEEK 4 - Recipe
Avocado & Tomato Sandwich
with Kiwi
1 avocado 1. Mash the avocado and beans together in a bowl.
1/2 cup canned kidney beans, drained & rinsed Add lemon juice and pepper.
1/2 lemon, juiced 2. Toast the bread and spread the avocado mixture
1 pinch black pepper evenly on it. Top with tomato and serve with kiwi.
1 tomato, sliced
1 kiwi, sliced


WEEK 4 - Recipe
Turkey Sloppy Joes
1 tablespoon olive oil 1. Heat the olive oil in a large skillet over medium
1/4 cup shallot, minced heat.
1 clove garlic, minced 2. Add the shallot and garlic and sauté over medium
1 pound ground turkey low heat until softened, about five minutes.
1 tablespoon tomato paste 3. Add the ground turkey and turn heat up to
1/2 teaspoon cumin medium. Stir, breaking up any clumps, until meat
1 dash salt has lost its pink color.
1 dash pepper 4. Add the tomato paste, cumin and season with salt
8 ounces tomato sauce and pepper to taste, stirring to combine. Sauté a
1 tablespoon brown sugar few additional minutes.
1 teaspoon Worcestershire sauce 5. Add the tomato sauce, brown sugar, and
1 lime, juiced Worcestershire sauce and bring the mixture to a
2 hamburger buns for servings boil over high heat.
6. Turn down heat and simmer until thickened.
NUTRITION INFORMATION PER SERVING 7. Just prior to serving, stir in the lime juice. Taste
Protein: 36g, Total Fat: 18g, Carbs: 35g, and adjust seasonings.
Calories: 440kcal, Fruits: 0.17 servings, 8. Serve on hamburger buns.
Vegetables: 1.11 servings.
Vegetarian: Substitute “Beyond Meat”
crumbles. Protein: 40g, Fat: 15g, Carbs: 39g,
Calories: 450kcal

WEEK 4 - Recipe
Tomatoes & Hummus
1 cup cherry tomatoes 1. Wash tomatoes and serve with hummus.
1/4 cup regular hummus


WEEK 4 - Recipe
Eggs & Grapes
2 medium eggs, hard-boiled 1. Place eggs in a saucepan and cover with water.
17 red grapes Bring water to a boil. Once boiling, cover the pan
with a lid and turn off the stove.
NUTRITION INFORMATION PER SERVING 2. Let stand for 12 minutes.
Protein: 13g, Total Fat: 9.6g, Carbs: 16g, 3. Strain water, and run eggs under cool water. Peel
Calories: 200kcal, Fruits: 1 servings, eggs and serve with washed grapes.

WEEK 4 - Recipe
Blueberry Winter Warming
Smoothie
1/2 cup frozen bluberries 1. Place all ingredients in a blender and blend until
3/4 cup plain low-fat Greek yogurt smooth.
1/2 cup raw spinach
1/2 cup cucumber NUTRITION INFORMATION PER SERVING
1/4 teaspoon grated ginger Protein: 11g, Total Fat: 8.5g, Carbs: 28g,
2 tablespoons unsweetened shredded coconut Calories: 225kcal, Fruits: 1.06 servings,
1/4 teaspoon ground cinnamon Vegetables: 0.75 servings
1/8 teaspoon ground cardamom
1/4 teaspoon ground nutmeg
1 splash vanilla extract

WEEK 4 - Recipe
Scrambled Egg Stuffed
Avocado
1 teaspoon olive oil 1. Heat oil in a non-stick skillet over medium heat.
1/4 cup green bell pepper, chopped 2. Add peppers and onion and stir until softened.
1/4 cup red onion, chopped 3. Move veggies to one side of the skillet. Add egg to
1 egg beaten the other side of the skillet and stir gently until set.
1/2 avocado seeded 4. Fold veggies into scrambled egg.
1 pinch salt 5. Mound scrambled egg into avocado cavity and on
1 pinch pepper top of the avocado.
6. Season with salt and pepper if desired.

PowerAbs
MEAL PLAN
Days 29 - 30

*Radish Egg Eggs & Grapes,

PB Banana Toast Banana
Salad Quick Pizza,
Day 1 with Broiled Chocolate
Sandwich, Edamame Salad
Grapefruit Peanut Mousse
Banana & PB
*Leftover: Creamy
PB Banana Toast Radishing Egg Leftover: Quick
Tangerine
Day 2 with Broiled Sandwich, Pizza,
Smoothie, Tuna
Grapefruit Banana & PB Edamame Salad
Salad

4
DAY 29-30
Daily Calorie/
MEALS
Day 1 1453 kcal 82g 58g 159g
Day 2 1453 kcal 81g 60g 159g

4
DAY 29-30
Daily Calorie/
SNACK 1
Day 1 200 kcal 13g 10g 16g
SNACK 2

4
DAY 29-30
Grocery List
BAKING GOODS CANNED / JAR GOODS
1 bottle (11-12 oz) of Agave Nectar 1 jar (18 oz) of Marinara Sauce
1 container (8 oz) of Cocoa Powder 1 can (5 oz) of Tuna in Water
1 container (2 oz) of Chia Seeds
1 box (16 oz) of Brown Sugar
DAIRY
BEVERAGES 1 quart of Almond Milk (Unsweetened)

1 pint of Milk, 2% fat
1 package (16 oz) of Protein Powder (Vanilla) 1 package (8 oz) of Low-Fat Shredded
Mozzarella Cheese
1 container (2 oz) of Plain Low-Fat Greek
Yogurt
1 package (16 oz) of Silken Tofu
BREADS / CEREALS 1/2 dozen medium Eggs
1 loaf (24 oz) of Whole Wheat Bread

MEATS / SEAFOOD
1/8 pound of Sliced Deli Ham (Low-Sodium)

PRODUCE SNACKS
1 package (4 oz) of Alfalfa Sprouts 1 container (4 oz) of Roasted Unsalted Peanuts
1 Carrot
1 package (16 oz) of Edamame
(Shelled & Cooked)
1 bunch of Basil
1 Grapefruit
2 Red Bell Peppers
3 Tangerines
3 Bananas
1 Cucumber
1 bulb of Garlic (1 clove needed)
1 head of Green Leaf Lettuce
1 bunch of Radishes
1/2 pound of Red Grapes
1 package (8 oz) of White Mushrooms
*Some of the ingredients were purchased in other weeks. We recommend you review the recipes and
what you have on hand before heading to the store.

DAY 29-30 - Recipe
PB Banana Toast with Broiled
Grapefruit
1 slice whole wheat bread, toasted 1. Toast the bread. Spread with peanut butter and
1 tablespoon peanut butter sliced banana.
1 tablespoon banana, sliced 2. Turn the oven setting to “broil” and preheat with
1/2 grapefruit the rack on the top shelf. Sprinkle grapefruit half
1 teaspoon brown sugar with brown sugar and place into oven.
1 cup 2% milk 3. Broil for 5-8 minutes, until sugar begins to melt
Remove from oven and serve with peanut butter
NUTRITION INFORMATION PER SERVING banana toast and 2% milk.

DAY 29-30 - Recipe
Quick Pizza
2 whole wheat tortillas 1. Place tortillas on large baking sheet in a single
1/4 cup pasta sauce layer; set aside.
1/2 teaspoon Italian seasoning 2. In a small bowl, stir together pasta sauce,
1/2 clove garlic, minced Italian seasoning and garlic. Spread evenly
1 cup red bell pepper, chopped among tortillas. Sprinkle each with red pepper,
1/2 cup mushrooms, chopped mushrooms and ham. Top with mozzarella.
2 slices ham, chopped 3. Bake in preheated 400°F oven for about 8 minutes
1/2 cup low-fat shredded mozzarella or until cheese is melted. Sprinkle with basil
1 tablespoon basil, chopped (optional) before serving, if using.


DAY 29-30 - Recipe
Edamame Salad
1 cup frozen shelled edamame 1. Defrost frozen edamame. Put edamame into a
1/4 cup rice wine vinegar serving dish.
2 tablespoons low sodium soy sauce 2. Mix together vinegar, soy sauce, sesame oil, agave
1/2 tablespoon toasted sesame oil nectar, and garlic. Pour over edamame.
1/2 tablespoon agave nectar 3. Peel and grate the carrot. Chop the scallion. Slice
1/2 clove garlic, minced the cucumber, and cut slices into thin strips. Add
1 carrot, peeled & grated the veggies to the bowl.
1 scallion, chopped 4. Sprinkle with sesame seeds and serve over
1/2 cucumber, sliced lettuce.
1/2 tablespoon sesame seeds
1 head lettuce, chopped


DAY 29-30 - Recipe
Banana Chocolate Peanut
Mousse
1 pound silken tofu 1. Place the tofu, peanut butter, honey, and cocoa
1/4 cup creamy peanut butter powder into a blender and blend until smooth.
3/8 cup honey 2. Divide the blended mousse between glass cups
1/4 cup cocoa powder and refrigerator for 25-30 minutes.
2 tablespoons peanuts, crushed 3. Garnish with peanuts and bananas.
1 banana, sliced


DAY 29-30 - Recipe
Creamy Tangerine Smoothie
1 cup unsweetened almond milk 1. Blend all ingredients in a high-powered blender
1/2 banana, frozen and serve immediately.
3 tangerines, peeled
1 tablespoon chia seeds
1 scoop vanilla protein powder


DAY 29-30 - Recipe
Tuna Salad
1/2 of a 5 oz can of chunk light tuna packed 1. Drain tuna. In a bowl, add mayonnaise, salt and
in water, drained pepper to tuna and mix.
2 teaspoons light mayonnaise
1 dash salt
1 dash pepper


References
1. https://www.cdc.gov/nchs/pressroom/04news/calorie.htm
2. https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
3. https://pubmed.ncbi.nlm.nih.gov/20384845/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
11. https://bjsm.bmj.com/content/51/15/1111
13. https://www.fda.gov/food/food-additives-petitions/trans-fat
14. https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx

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What is the purpose of the nutrition guide?

What is the purpose of the nutrition guide?

What core principles does the nutrition plan focus on?

What core principles does the nutrition plan focus on?

In The Kitchen

Ana Reisdorf, MS, RD

PowerAbs In The Kitchen

PowerAbs In The Kitchen i

Printed in the United States of America.

PowerAbs In The Kitchen ii

So many people know me from my career in gymnastics and now CrossFit.

PowerAbs In The Kitchen iii

After that comment, I began to watch what I ate. Too closely.

PowerAbs In The Kitchen iv

Slowly, I began to lose weight.

PowerAbs In The Kitchen v

PowerAbs In The Kitchen vi

DON’T starve yourself. It is not healthy and not sustainable.

PowerAbs In The Kitchen vii

PowerAbs In The Kitchen viii

38 Chapter 12 Real World Examples

41 Chapter 13 Final Thoughts 150 Product Offerings

PowerAbs In The Kitchen ix

PowerAbs In The Kitchen 1

A focus on a whole food diet will not just help your

Ready to commit to your health for 30 days?

Let’s dive in!

PowerAbs In The Kitchen 2

PowerAbs In The Kitchen 3

Neither of these is completely true. From what

The bottom line is calories matter, but the type of

PowerAbs In The Kitchen 4

PowerAbs In The Kitchen 5

Men: Multiply your weight in pounds x 11 = BMR

PowerAbs In The Kitchen 6

First, we will calculate her resting metabolism:

120 1560 1248 1716 1373

130 1690 1350 1859 1487

140 1820 1456 2002 1602

150 1950 1560 2145 1716

160 2080 1664 2288 1830

170 2210 1768 2431 1945

180 2340 1872 2574 20529

190 2470 1976 2717 2174

200 2600 2080 2860 2288

210 2730 2184 3003 2402

220 2860 2288 3146 2517

230 2990 2392 3289 2631

PowerAbs In The Kitchen 7

PowerAbs In The Kitchen 8

The goal with this guide is NOT to have you

But first, let’s learn a bit more about each macro

PowerAbs In The Kitchen 9

PowerAbs In The Kitchen 10

All animal foods (milk, meat, fish, and eggs) are

Vegetarians must be careful about including

But these foods do not need to be eaten at the

PowerAbs In The Kitchen 11

How much protein do I need?

• high quality protein powder. You can use