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The Abs CompanyFast Track Meal PlanThe following Meal Plan includes menus designed specifically for both women and men.The Women’s Meal Plan comes first, and the Men’s Meal Plan follows. Both Meal Plansinclude menus for 7 days, from Sunday through Saturday. For simplicity, we recommendthat you repeat this 7-day Meal Plan each week for the entire 12-week program. You willalso find alternative meal suggestions following the Meal Plans if you wish to makesubstitutions for any part of the daily menus.Basic GuidelinesA good nutrition plan is an essential component of any successful overall health and fitnessprogram. This Guide will provide information about healthy meal combinations to help youpromote an active metabolism and give you optimum energy. (For more specific nutritionplanning you may want to speak to a nutritionist or other health care professional).Keep these simple guidelines in mind as you prepare to follow this Plan: Eat frequent, small meals throughout the day. Eat a balance of carbohydrates, proteins and fats at every meal. Drink water throughout the day.Balance the BasicsThe body needs a balance of nutrients. Proteins, carbohydrates and fats are all part of the equation.The “low-fat” craze that started in the 1970’s sparked some awareness that people should lowertheir overall fat intake. The change to lower fat, however, simply gave way to the consumptionof more carbs. The “fat free” food industry became very successful, but this craze contributedto an obesity epidemic. In the 90’s, many people became aware of the dangers in consumingtoo many carbs, so this new awareness gave rise to the “high-protein” diet fads which becamethe new craze.None of these fads are good because they emphasize one nutrient over the other, when in factall 3 of these nutrients—carbs, protein, and fat—are key to your health. The important fact tokeep in mind is to BALANCE these nutrients.2 THE AB S CO MPA NY FAST T R AC K M E AL PL AN

PROTEINSProtein is the main building block for: muscle tissue, ligaments, tendons, and bones. As withcarbohydrates, it is important to choose your Proteins from the right sources.Excellent sources:OK, sourcesbut not preferred:Avoid: Skinless chicken or turkey breast Egg whites or egg substitutes Crab Soy food Salmon Lean beef Tofu Swordfish Lean ham Tempeh Trout Lobster Texturized vegetable protein Tuna Shrimp Veggie burgers Wheat gluten Lean ground turkey Wild-game meat Low-fat cottage cheese Protein powderCARBOHYDRATESThere is a lot of mis-information about Carbohydrates. The “no carb” and “low carb” diets haveproven to be very popular, but these fads do not provide long term benefits. Carbohydrates areessential to provide fuel for the body. If you deprive your body of necessary Carbohydrates,you will risk harming your long-term health.Choosing the right carbohydrates is very important. Below are a few examples of how tochoose the best carbohydrate sources.Excellent sources: Apples, cherries, plums,peaches, grapefruit Green Vegetables Couscous cereal Oatmeal High-fiber cereal Whole grain pasta Rye breadOK sources, butnot preferred:Avoid: Pasta Sugary snacks anddesserts White Rice Popcorn Flour tortilla Rice cake Corn Donuts Bread sticks Potato chips, crackersand salty snacks White bread Legumes Lentils Yams Red or sweet potato Kidney beans Barley Whole-wheat bread or tortilla Steamed brown or wild rice Brown rice cakeTH E ABS COM PA NY FA ST TR AC K M EA L PL A N 3

FATQuality fats are an important component for the health of your body. The best sources of fatsare essential fats. “Essential” because our body needs most of them and cannot make them,so they must be ingested in our foods or by supplementation. These fats include omega 3,omega 6, and omega 9 fatty acids. Essential fats help to stabilize blood sugar levels anddecrease the likelihood of over storage of glucose as body fat. In addition, fat promoteseffective transportation of hormones and strengthens the immune system.It is important to include fat in your Meal Plan because it will help to control your hunger.Without some fat in your diet, your cravings and hunger will never become satisfied and youwill end up overeating in an attempt to fill up. The right fats will make you “feel fuller” andprevent you from feeling hungry all the time and will prevent you from overeating.“Good” fats will also be used by your body to help repair skin, hair, and nails. Your body uses up“good” fats fast! Remember, eating small amounts of the right fats does not make you fat—in fact, it’s just the opposite—good fats will help you lose weight.Excellent sources:Avoid: Unsalted raw nuts and seeds Olives Avocados Salmon Tuna Vegetable oil Safflower mayonnaise Safflower oil Coconut oil Canola oil Sun flower Olive oils Flax oil Low-fat cottage cheese Butter Margarine Fried foods Mayonnaise Sweets Whole-fat dairy productsSUPPLEMENTSDuring the Fast Track Meal Plan, we recommend that you also supplement your dietwith the following vitamins and minerals:1. Take 1 Multi-Vitamin each day at Breakfast and at Bedtime; and2. with your Afternoon Snack, take 500 mg of Vitamin C powder-bufferedwith 1,000 mg calcium and magnesium.4 THE AB S CO MPA NY FAST T R AC K M E AL PL AN

Women’s Meal PlansundayMEALSSNACKSBreakfastMid-Morning Snack1 tsp. lemon juice with water8 oz. green or black tea2 multi grain blueberry waffles drizzledwith sugar-free maple syrup4 oz. low-fat yogurt with1 tbsp. ground flaxseed4 slices turkey baconLunchAfternoon SnackPita Pizza:1 whole wheat pita2 tbsp. tomato sauce¾ cup nonfat, shredded mozzarella1 scoop whey protein blended with 8 oz. water2 cups strawberries (frozen or raw)1 3 tbsp. flaxseed oilDinnerChicken Salad:½ roasted, skinless chicken3 cups shredded lettuce5 medium baby carrotsBefore Bed8 oz. peppermint teaSuccSeescsretsBy eating meals every 2 ½ to 3 hours your body will be able to digestfood more easily and you will be less likely to overeat or binge.TH E ABS COM PA NY FA ST TR AC K M EA L PL A N 5

Women’s Meal PlanmondayMEALSSNACKSBreakfastMid-Morning Snack1 tsp. lemon juice with water8 oz. green or black tea½ cup oatmeal sprinkled with1 scoop whey proteinand 1 tsp. Psyllium Husk2 egg whites and 1 whole egg omelet4 tbsp. salsaLunchChicken Pita Sandwich:1 whole wheat pita4.5 oz. chicken breast2 tbsp. hummusAfternoon SnackDinnerBefore BedTuna and Veggies Pita:3 oz. tuna1 cup veggies, sliced1 whole wheat pita8 oz. decaf teaSuccSeescsrets1 large banana1 tbsp. peanut butter1 scoop whey protein blended in 8 oz. waterFiberIt is important to include fiber in your daily nutritional programto eliminate toxins and to maintain a healthy digestive system.It can be difficult to eat enough fiber without eating largeamounts of carbohydrate foods, so try to consume an additional5-10g of Psyllium Husk or Crushed Flax seeds each day.6 THE AB S CO MPA NY FAST T R AC K M E AL PL AN

Women’s Meal PlantuesdayMEALSSNACKSBreakfastMid-Morning Snack8 oz. green or black tea3 4 cup Kashi cereal1 scoop whey protein blended with3 4 cup 2% milk, and 5 almonds5 oz. 1% low-fat cottage cheese1 bananaLunchAfternoon SnackChicken Bagel Sandwich:4 oz. chicken1 cup spinach1 medium whole wheat bagel1 whole wheat pita¾ cup non-fat, shredded mozzarellaDinnerBefore Bed4 oz. whitefish (tilapia)½ cup whole wheat pasta1 cup mushrooms, cooked8 oz. peppermint tea1 cup low-fat cottage cheese1 cup blueberriesSuccSeescsretsWaterWater is indispensable to life and an important element to anynutrition program. Drink at least 8 glasses of water every day.By drinking plenty of water, you are much more likely to reachyour health and fitness goals.TH E ABS COM PA NY FA ST TR AC K M EA L PL A N 7

Women’s Meal PlanwednesdayMEALSSNACKSBreakfastMid-Morning Snack8 oz. green or black tea1 3 cup oatmeal sprinkled with1 scoop whey protein6 oz. low-fat yogurtLunchAfternoon Snack3 oz. salmon1.5 cup green beans1 medium whole wheat bagel2 slices lean turkey breast 3 cup wild rice, cooked1 scoop whey protein blended in 8 oz. water14 oz. 1% low-fat cottage cheeseDinnerBefore Bed4 oz. chicken breast10 spears asparagus1 tomato2 cups shredded lettuce8 oz. decaf teaSuccSeescsretsStay away from fried foods—stick with roasted, grilled,baked or broiled meats and fish.8 THE AB S CO MPA NY FAST T R AC K M E AL PL AN

Women’s Meal PlanthursdayMEALSSNACKSBreakfastMid-Morning Snack8 oz. green or black tea2 apples1 scoop whey protein blended with 8 oz. waterand 1 tsp. Psyllium Husk5 large egg whites8 oz. orange juiceLunchAfternoon SnackTuna Sandwich:4 oz. tuna, packed2 cup lettuce2 slices whole wheat bread2 slices tomato1 cup whole wheat pasta4.5 oz. shrimpDinnerBefore Bed4 oz. chicken breast¾ cup baked sweet potato1 cup cauliflower8 oz. peppermint tea1 scoop whey protein blended with 8 oz. water7 almondsSuccSeescsretsTo be an efficient fat-burning machine, your body requires at least eighthours of sleep a night. If you think that you’re doing yourself a favor bysleeping less, you are mistaken. Give your body time to rest, both mentallyand physically.TH E ABS COM PA NY FA ST TR AC K M EA L PL A N 9

Women’s Meal PlanfridayMEALSSNACKSBreakfastMid-Morning Snack8 oz. green or black tea1 tsp lemon juice with water2 3 cup oatmeal sprinkled with1 scoop whey protein5 oz. 1% low-fat cottage cheese2 peachesLunchAfternoon Snack4 oz. chicken breast1 cup broccoli, steamed1 whole wheat pita1 medium whole wheat bagel2 slices lean turkey breast4 oz. 1% low-fat cottage cheeseDinnerBefore Bed4 oz. tuna, packaged1 cup mixed vegetables½ cup whole wheat pasta8 oz. peppermint teaSuccSeescsretsEat slowly and you will fill full without eating as much. Your brain doesn’tknow that your stomach is full until twenty minutes after it actually is. If youeat too fast, you can overeat before you realize are already full. You neverwant to feel full—ever. That’s when you know you’ve eaten too much.10 THE A B S CO MPA NY FAST T R AC K M E AL PL AN

Women’s Meal PlansaturdayMEALSSNACKSBreakfastMid-Morning Snack8 oz. green or black tea1.5 cups strawberries1 scoop whey protein blended with 8 oz. water15 almonds½ cup grapes3 oz. fat free cheddar cheeseLunchAfternoon Snack5 oz. salmon1 cup spinach1 medium whole wheat bagel1 cup 1% low-fat cottage cheese5 almonds1 appleDinnerBefore Bed4 oz. whitefish (tilapia)½ cup whole wheat pasta1 cup mushrooms, cooked1 scoop whey protein blended with 12 oz.unsweetened almond milk1 handful of almondsSuccSeescsretsSugar should be eliminated from your diet, but do not replace it withartificial sweeteners. They are worse than sugar. If you’re given a choice,it’s better to go with natural sugar than artificial sweeteners. But it isbest to stay away from both. If you want to sweeten beverages or food,try natural Stevia, a sweet natural plant which adds no calories. It isavailable in health food stores.TH E ABS COM PA NY FA ST TR AC K M EA L PL A N 11