The following daily activities combined with a little bit of consistency are all you really need to uncover your own sexy body. I mean it doesn’t get any simpler. Do the following activities daily, for at least 6 weeks, and you will lose weight. Period. Just remember to eat small meals. By eating 6 times, you’re essentially eating all day. This keeps your metabolism supercharged, which helps your body let go of fat faster. Your body will learn to expect food sooner, so it will make room by burning fat faster.
1. Eat Breakfast (Take Vitamin w/ water after breakfast)
2. Drink as much water as possible
3. Have a Snack
4. Walk 10 – 30 mins a day i.e. walk 5 minutes in one direction + 5 minutes back to your starting point = 10 minutes. Good for your heart and overall health.
5. Eat lunch and Have a Snack
7. Have a Snack
8. Eat Dinner
9. Get Plenty of rest
The Six-Pack Ab Strategy Meal Plan
Dieting can be extremely challenging. You can’t eat this, don’t eat that. Well what on earth can you eat?! I felt the same way when I decided to get rid of my muffin top. I remember thinking, “If I starve to death, at least I’ll be thin at my funeral.”
But since I have things to do, dying was not an option. Instead, I decided to figure out exactly what to eat before I ever started “dieting”, if you can call it that. I didn’t really want to diet per se, so I didn’t. Instead, I made a list of recipes that I liked, that would not wreck my weight loss plans. I am sharing those recipes with you, my fellow six-pack ab seekers.
Click on the breakfast, lunch and dinner meal plan links to see the full meal plan for each course.
Dig in and enjoy!
Healthy Peanut Butter Chocolate Chip Cookies
- 3/4 cups of old fashioned oats measured before blending into a flour OR for paleo SUB almond flour
- 1/4 teaspoon salt
- 1/4 teaspoon baking soda
- 1/4 teaspoon baking powder
- 1 egg
- 2 tablespoons natural peanut butter for paleo sub almond butter
- 2 tablespoons coconut oil softened
- 4 tablespoons coconut sugar
- 1 teaspoon vanilla extract
- 1/4-1/3 cup chocolate chips
Preheat oven to 350 degrees F.
In a bowl mix/cream the egg with the coconut sugar, vanilla, softened coconut oil, and peanut butter.
In a larger bowl mix the dry ingredients- oat flour (blend your oats in a high speed blender until a flour consistency is reached), salt, baking soda, and baking powder.
Mix the wet and dry ingredients together thoroughly. The batter will be fairly wet and sticky.
Add in the chocolate chips and refrigerate the batter for 10 minutes to make it easier to work with. (You can skip this step, it's just a messier operation if you skip it)
Form 1" balls and place on greased cookie sheet (I used coconut oil to grease the sheet).
Bake at 350 degree F for about 8-10 minutes or until slightly golden.
Allow to cool a few minutes before removing.
When I first heard the term, “negative calorie food”. I thought it was just the newest food fad. I mean food with less than zero calories, nonsense right? I didn’t pay much attention at first. When doctors started recommending adding negative calorie foods to your diet, I finally decided to check out what all the fuss was about.’
It turns out that negative calorie foods are not foods with less than zero calories, they’re actually foods that are low in calories, and require more calories to consume than they contain overall. So it’s more like certain foods have a negative calorie effect on our bodies. That being said, negative calorie foods still count.
The idea of the negative calorie effect still peaked my interest. After some research, I learned that there are a variety of foods that create a negative-calorie effect, which boosts the metabolism and helps you lose weight faster. Negative calorie foods are usually plant-based with high water content and are very rich in fiber.
I realized I could make negative calorie foods work for me. If I consume negative calorie foods regularly, in addition to lowering my junk food intake, and doing a little bit of exercise to chisel my abs, I’d lose belly fat in no time. I felt like I had figured out a formula for getting sexy; I just had to try it out. (If you’ve read my book, you know it worked.)
The most common negative calorie foods are fruits, grains, legumes, and vegetables. Since your body takes much longer to burn off fibrous foods, your metabolism stays supercharged, giving you a weight loss jumpstart. Try it out for yourself. You can get started by adding these 10 foods to your recipe collection.
Healthy Peanut Butter Chocolate Chip Muffins
- 3/4 cup whole wheat flour
- 1/2 cup whole wheat white flour or all-purpose
- 1 cup oats rolled or quick-cooking
- 1/4 cup wheat bran
- 1 teaspoon baking powder
- 1 1/2 teaspoons baking soda
- 1 1/2 teaspoons kosher salt
- 1/4 cup brown sugar
- 1/3 cup honey
- 1 cup peanut butter or reduce to ½ cup to lower calories
- 1/2 cup greek yogurt
- 1 eggs
- 1 teaspoon vanilla extract
- 7/8 cup milk I used whole milk
- 1/3 cup chocolate chips
Preheat oven to 375° and line or spray 15 muffin cups. [I actually baked 12 and then baked the remaining 3 separately. These muffins aren’t too finicky)
In a large bowl whisk together flours, oats, bran, soda, baking powder, and salt. Set aside.
In a medium bowl whisk together sugar, honey, peanut butter, yogurt, egg, vanilla extract, and milk until completely incorporated.
Fold the flour mixture into the wet mixture and mix until few lumps remain. Fold in chocolate chips being careful not to overmix. Two or three folds should do it.
Scoop the batter into muffin tins using a 2” cookie or ice cream scoop, filling them all the way to the top.
Let the muffins sit out for 15 minutes prior to baking (or you can skip this step).
Bake 12-15 minutes or until a toothpick comes out with some clinging crumbs. Be very careful not to over bake. A minute can make the difference. Seriously.
Let cool 2 minutes in tins until quickly removing the muffins to cool completely on a wire rack.
Store in a sealed container or freeze for an easy breakfast / snack! Microwave for 25-30 seconds on high to thaw. It is best not to nuke them too long.
Notes: Recipe adapted from A Kitchen Addiction. Found via The Cooking Actress
Dark Chocolate Peanut Butter Granola Bites
- 2 cups old-fashioned oats
- cup shredded coconut
- 1 cup roasted almonds
- cup creamy peanut butter
- cup honey
- cup coconut oil
- cup unsweetened cocoa powder
- cup dark chocolate chips
- 1 teaspoon vanilla extract
- teaspoon coarse salt
Place the oats in the bowl of a food processor. Pulse until ground into small pieces. Add in the coconut and almonds and continue to pulse until finely ground. Transfer to a medium mixing bowl.
In a medium saucepan, combine the peanut butter, honey, coconut oil, cocoa powder, and chocolate chips. Heat over medium heat until the mixture is smooth and the chocolate chips are completely melted. Remove from the heat and stir in the vanilla and salt. Pour the mixture into the bowl with the oat mixture and stir together until well incorporated.
Scoop the mixture in 1½-2 tablespoon dollops onto a baking sheet. Let sit for a few minutes until slightly more firm and then roll into balls. Once the balls are formed, chill in the refrigerator until firmly set, about 1-2 hours.
Quick cooking oats can be used in place of old fashioned – just skip the pulsing step because they are already more finely ground. If you prefer, you can enhance the coconut flavor by toasting the coconut and using regular (non-refined) coconut oil. If you want to dial down the coconut, skip the toasting and use refined coconut oil. If you have raw almonds, toast them lightly in a skillet to enhance the flavor.
*Notes: Quick cooking oats can be used in place of old fashioned – just skip the pulsing step because they are already more finely ground. If you prefer, you can enhance the coconut flavor by toasting the coconut and using regular (non-refined) coconut oil. If you want to dial down the coconut, skip the toasting and use refined coconut oil. If you have raw almonds, toast them lightly in a skillet to enhance the flavor.
Dieting seems to have more drawbacks than benefits, especially when it comes to what you can’t eat. There are so many rules to follow to “eat healthy”. Snacks and dessert seem to be the most regulated meal times, and that can lead to snacks and desserts that are not that tastebud friendly.
As far as healthy snacks go it’s a real short list aint it? I mean there’s popcorn, cheese, trail mix, nuts, fruit and raw vegetables. I mean you can’t even cook the vegetables father? Ok, I’m exaggerating a lil bit. If you want to get fancy you can have some dark chocolate covered strawberries, or lean protein and fruit i.e cold turkey and grapes, but that’s as far as it goes.
Well, as you know, my taste buds always get a vote on what I eat. So I decided to stock up on snack recipes that are healthy, but don’t taste like it, so snack time still tastes like snack time. I call these my sneaky snacks, because they’re healthy, but they taste so good you’d never know it. I’ve been fooling my kids or years with sneaky recipes. Yep, it works for vegetables too. My kids think they always lived vegetables. Shhh…. Don’t tell ‘em.
Dairy-Free Spinach and Cheese Omelette
- 4 large organic eggs
- ⅓ cup of dairy-free cheese
- 1 small onion
- 1 tbsp of chives optional
- ⅓ cup chopped baby spinach
- ½ tsp of black pepper
- salt substitute or to taste
- 2 tbsp of coconut oil
- 1/4 teaspoon black pepper
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1/2 tbsp oregano
- 1 tbsp parsley flakes
- a pinch of your fav. salt substitute optional
Crack each eggs in a medium size bowl.
Add salt, black pepper, half a tablespoon of the chopped chives with a small amount of the dairy free cheese (just less than ¼ as the rest will go on the omelette) in the bowl.
Whisk all of the ingredients together and set aside.
Meanwhile melt a tablespoon of coconut oil in a medium size frying pan on low-medium heat.
Add the chopped onions and baby spinach, and sautee until they become soft and translucent.
Once veggies are done transfer them into the bowl with the eggs, giving the mixture another whisk.
Add a little more coconut oil to pan and pour the egg mixture into the frying pan to cook for a few minutes until almost set.
While the egg begins to set, carefully lift the sides of the egg mixture. Do this until the top of the omelette becomes firm/set.
Sprinkle grated cheese on the omelette.
Use an egg lifter to fold the omelette in half
10. Allow the omelette to cook until it's lightly browned.
11. Serve immediately!
Recipe adapted from: That Girl Cooks healthy
- 2 cups ground almond flour (such as Bob’s Red Mill or Honeyville)
- 1 cup tapioca starch/flour (such as Bob’s Red Mill)
- 1 Tbsp. + 1 tsp. baking powder (such as Hain Pure Foods)
- 2 large organic eggs (may substitute 2 Tbsp. flax meal + 6 Tbsp. warm water)
- 1 cup almond milk
- 2 tsp. apple cider vinegar (such as Bragg’s)
- ¼ cup maple syrup
- 1 tsp. vanilla (such as Simply Organic)
- ½ cup almond oil or coconut oil (melted)
- 1/2 tsp cinnamon
- 1/4 cup dairy-free chocolate chips
- 1/4 cup chopped bananas or other fresh fruit
Preheat waffle iron according to manufacturer’s directions.
In a large bowl, combine almond flour, (such as Bob’s Red Mill or Honeyville) tapioca starch (such as Bob’s Red Mill) and baking powder (such as Hain Pure Foods). Whisk or stir to combine well.
In a small bowl or coffee cup, whisk together flax meal and warm water or eggs. Set aside until thick and egg-like.
In a small bowl combine almond milk and apple cider vinegar (such as Bragg’s). Allow to sit while you melt the coconut oil on the stove or in the microwave.
To the almond milk and ACV mixture, add eggs or flax meal, maple syrup, vanilla (such as Simply Organic) and finally, the almond oil or melted coconut oil. Whisk well to combine and quickly add to dry ingredients if using coconut oil (because coconut oil will start to harden and clump if you don’t)
Stir batter just until combined.
Using a ¼ cup scoop (or size recommended by manufacturer), pour batter onto preheated waffle iron and cook until golden brown.
Serve with pure maple syrup or your favorite topping
Cooled waffles can be stored in a covered container or in a zip-lock bag on the counter for up to 2 days. May also be frozen for longer storage. Reheat frozen waffles in a waffle iron set to low heat.
Recipe adapted from: The Real Foods