Flat abs meals

These tasty, nutritionally balanced recipes incorporate The Abs Diet Powerfoods. And they couldn’t be quicker or easier to prepare: if you can operate a blender and a pan, you’ll have a healthy meal on the table in no time.

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BREAKFAST

Eggs Beneficial Sandwich
Serves 1

1 large egg
3 large egg whites
1 tsp ground flaxseeds
2 slices wholegrain bread, toasted
1 slice bacon, grilled
1 tomato, sliced (or ½ green capsicum, sliced)
½ cup orange juice

1. Mix egg and egg whites. Add flaxseeds to mixture.
2. Lightly spray pan with vegetable oil and heat over medium heat. Scramble eggs. Top toast with eggs.
3. Top with bacon and tomato or capscium.
4. Serve with glass of orange juice.

Per serve: 1670 kilojoules, 11g fat (3g saturated), 900mg sodium, 31g carbohydrates, 6g fibre, 31g protein

SNACK

Cucumber Tubes
Serves 2

1 medium-sized cucumber
1 tsp finely chopped parsley
¼ tsp finely chopped basil
½ tsp finely chopped chives
¾ cup low-fat cottage cheese

1. Cut cucumber in half lengthwise. Hollow centre of each half by scooping out seeds with spoon or knife.
2. Stir herbs into cottage cheese, then arrange in hollowed cucumbers.

Per serve: 350 kilojoules, 1g fat (1g saturated), 11mg sodium, 7g carbohydrates, 2g fibre, 12g protein

DINNER

Colonel Mustard
Serves 2

1 tbs honey
1 tbs Dijon mustard
1 tsp olive oil
salt and pepper to taste
2 thin-cut boneless pork chops
2 cups salad greens
1 tbs low-fat balsamic vinaigrette

1. Mix honey, mustard, oil, salt and pepper until well blended.
2. Place chops and mustard mixture in large plastic bag and shake to coat.
3. Preheat non-stick frypan to medium-high. Cook chops for 2 to 3 minutes per side. In last minute of cooking, pour remaining mustard mixture onto chops.
4. Toss greens and dressing in large bowl to coat.

Per serve: 1650 kilojoules, 17g fat (5g saturated fat), 650mg sodium, 23g carbohydrates, 2g fibre, 42g protein

Pimp My Prawn
Serves 1

3 cups chopped cos lettuce
5 large prawns, shelled
½ avocado, diced
¹⁄³ cup corn kernels
1 cup grape tomatoes
2 tbs crushed tortilla chips
1 tsp chopped coriander
1½ tbs low-fat ranch dressing

Toss together to make salad.

Per serve: 1659 kilojoules, 24g fat (4g saturated), 439mg sodium, 38g carbohydrates, 14g fibre, 13g protein