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30-Day Done For You Meal Planwww.FighterAbs.com1

30-Day Done For You Meal PlanDisclaimerThe information provided in this workout program is foreducational purposes only. The author is not a doctor and thisinformation shouldn’t be taken as medical advice. You shouldget a physicians approval before attempting any of theinformation in this program. This program is designed forhealthy adults of 18 years and older. If you have any existinginjuries, conditions or health issues, please seek yourphysician’s approval before attempting any type of informationin this program. The author is not liable or responsible for anydamages, resulting from the use of this program. The useracknowledges any risk of injury, caused or alleged, with the useof this information. If your physician advises to not use theinformation provided in the program, please abide by thoseorders.All rights reserved. No part of this publication may bereproduced, transcribed, transmitted, or translated in anylanguage, without the written permission and signature of theauthor.www.FighterAbs.com2

30-Day Done For You Meal PlanIntroductionWelcome to your 30 Day Done For You Meal Plan.This guide will not only help you lose fat but also make sureyou recover optimally with your training. The goal is to haveeffective workouts where you feel energized rather thansluggish because of your diet.I don’t know about you, but I hatecounting calories. Most people do it fora week and give up. In turn, they giveup on their diet too.I like to keep things as simple aspossible. Stick with whole foods andthat alone can produce results. Once you follow the mealplan provided here, you will see how easy it is to lose weightwithout counting one calorie.If you’re anything like me, then you also need a good ole cheatmeal here and there. I have placed cheat meals in the meal planbut make sure you take a look at the Fighter NutritionGuide to properly place cheat meals in your diet.Feel free to adjust the plan to your liking, especially if you havelimited food resources.Opt for grass fed meats and organic options. If that isn’t in thebudget or isn’t an option, then you can still follow the planstated below.www.FighterAbs.com3

30-Day Done For You Meal PlanThe Done For You Meal PlanMeal 1Day 1 - 3 egg omeletw/spinach andmushrooms- AppleDay 2 - Fighter AbsSmoothieDay 3 - 1 cup of greekyogurt w/ mixednuts and berriesDay 4 - 3 egg omeletw/spinach &red/green/yellowpeppers- AppleDay 5 - Fighter AbsSmoothiewww.FighterAbs.comMeal 2- Chicken salad with 1tbsp of olive oil. Usedark leafy greens forsalad- Blueberries or anytype of berry- Grilled seasonedpork w/handful ofalmonds- Strawberries or anytype of berry- Tuna salad with 1tbsp of olive oil. Usedark leafy greens forsalad- Seafood platter w/shrimp, mussels,oysters, crab, etc.- Mix of vegetables(carrots, mushrooms,broccoli, cauliflower)- Chicken breast panfried in coconut oil w/asparagus and leafygreensMeal 3- 8 oz steak w/ 1/3 bakedsweet potato- Broccoli and greenbeans- Orange/Tangerine- Wild salmon seasoned- Mix of vegetables(carrots, mushrooms,broccoli, cauliflower)- Chicken tortilla w/lettuce, tomato, and redpeppers- Pear/Plums- Left overs from meal 2- Cheat Meal4

30-Day Done For You Meal PlanMeal 1- 2 eggs over easyw/spinach,mushrooms, andmixed berriesMeal 2- Tuna salad with 1tbsp of olive oil. Usedark leafy greens forsalad- Orange/TangerineMeal 3- Grilled seasonedchicken breast w/ 1 tbspof olive oil- Broccoli and greenbeansDay 7- Fighter AbsSmoothie- Lean pork pan friedin coconut oil w/carrots and broccoli- Mixed berries- Wild salmon seasoned- Mix of vegetables(carrots, mushrooms,broccoli, cauliflower)Day 8- 1 cup of greekyogurt w/ mixednuts and berriesDay 9- 3 egg omeletw/spinach andred/green/yellowpeppers- Pear- Tuna salad with 1/2 - Chicken tortilla w/avocado. Use darklettuce, tomato, ½leafy greens for salad avocado and red/greenpeppers- Turkey breast- 8 oz steak pan fried insandwich w/ lettuce coconut oiland tomato- Mix of vegetables- Fruit bowl w/(carrots, mushrooms,grapefruit, melon,broccoli, cauliflower)and cantaloupe- Chicken salad with 1 - Cheat Mealtbsp of olive oil. Usedark leafy greens forsaladDay 6Day 10 - Fighter AbsSmoothiewww.FighterAbs.com5

30-Day Done For You Meal PlanMeal 1Day 11 - Fighter AbsSmoothieMeal 2- Tuna salad with 1tbsp of olive oil. Usedark leafy greens forsalad- Fruit bowl w/grapefruit, melon,and cantaloupe- Grilled seasonedpork w/handful ofalmonds- Strawberries or anytype of berryMeal 3- 8 oz steak w/ 1/3baked sweet potato.- Side salad w/ favoritedressingDay 13 - 2 eggs over easyw/spinach,mushrooms, andmixed berries- Chicken salad with1/2 avocado. Usedark leafy greens forsalad- Wild salmon seasonedw/ asparagus, brusselsprouts, and carrots- Banana and grapefruitDay 14 - Fighter AbsSmoothie- Turkey breastsandwich w/ lettuceand tomato- Orange/Tangerine- 8 oz steak pan fried incoconut oil- Mix of vegetables(carrots, mushrooms,broccoli, cauliflower)Day 15 - 3 egg omeletw/spinach andred/green/yellowpeppers- Apple- Tuna salad with 1tbsp of olive oil. Usedark leafy greens forsalad- Cheat MealDay 12 - 1 cup of greekyogurt w/ mixednuts and berrieswww.FighterAbs.com- Chicken fajita, w/mashed ½ avocado, redpeppers, diced tomato’s,lettuce and choice ofjalapeños6

30-Day Done For You Meal PlanMeal 1Day 16 - 1 cup of greekyogurt w/ mixednuts and berriesDay 17 - Fighter AbsSmoothieDay 18 - 3 egg omeletw/spinach andmushrooms- AppleDay 19 - 3 egg omeletw/spinach andred/green/yellowpeppers- PearDay 20 - Fighter AbsSmoothiewww.FighterAbs.comMeal 2- Chicken saladw/sliced mango andmixed nuts. Use darkleafy greens for salad- Turkey breastsandwich w/ lettuceand tomato- Fruit bowl w/grapefruit, melon,and cantaloupe- Tuna salad with 1/2avocado. Use darkleafy greens for salad- Grilled seasonedchicken breast w/ 1tbsp of olive oil- Broccoli and greenbeans- Tuna salad with 1tbsp of olive oil. Usedark leafy greens forsaladMeal 3- Grilled seasoned porkw/handful of walnuts- Banana and mango- Chicken breast panfried in coconut oil w/asparagus and leafygreens8 oz steak w/ 1/3 bakedsweet potato- Broccoli and greenbeans- Orange/Tangerine- Chicken fajita, w/mashed ½ avocado, redpeppers, diced tomato’s,lettuce and choice ofjalapeños- Cheat Meal7

30-Day Done For You Meal PlanMeal 1Day 21 - Fighter AbsSmoothieDay 22 - 2 eggs over easyw/spinach,mushrooms, andmixed berriesDay 23 - 1 cup of greekyogurt w/ mixednuts and berriesDay 24 - Fighter AbsSmoothieDay 25 - 3 egg omeletw/spinach andred/green/yellowpeppers- Applewww.FighterAbs.comMeal 2- Tuna salad with 1tbsp of olive oil. Usedark leafy greens forsalad- Fruit bowl w/grapefruit, melon,and cantaloupeLeft overs from meal3 yesterdayMeal 3- Seafood platter w/shrimp, mussels, oysters,crab, etc.- Mix of vegetables(carrots, mushrooms,broccoli, cauliflower)- Egg salad w/darkleafy greens, blackolives and yourfavorite dressing- Turkey breastsandwich w/ lettuceand tomato- Orange/Tangerine- Wild salmon seasonedw/ asparagus, brusselsprouts, and carrots- Banana and grapefruit- 8 oz steak pan fried incoconut oil- Mix of vegetables(carrots, mushrooms,broccoli, cauliflower)- Chicken tortilla w/lettuce, tomato, ½avocado and red/greenpeppers- Chicken salad with 1 - Cheat Mealtbsp of olive oil. Usedark leafy greens forsalad8

30-Day Done For You Meal PlanMeal 1Day 26 - 3 egg omeletw/spinach andred/green/yellowpeppers- PearMeal 2- Tuna saladw/walnuts andalmonds- Fruit bowl w/grapefruit, melon,and cantaloupe- Turkey breastsandwich w/ lettuceand tomato- Pear and plumsMeal 3- Chicken fajita, w/mashed ½ avocado, redpeppers, diced tomato’s,lettuce and choice ofjalapeñosDay 28 - 3 egg omelet w/spinach andmushrooms- Apple- Chicken salad w/sliced mango andmixed nuts. Use darkleafy greens for saladDay 29 - 1 cup of greekyogurt w/ mixednuts and berries- Tuna avocadosandwich w/ ½avocado, lettuce andtomato- Apple- 8 oz steak w/ mashedsweet potato- Mix of vegetables(carrots, mushrooms,broccoli, cauliflower)- Wild salmon seasonedw/ broccoli, green beans,and carrots- Watermelon andcantaloupeDay 30 - Fighter AbsSmoothie- Egg salad w/ darkleafy greens, blackolives and yourfavorite dressingDay 27 - Fighter AbsSmoothiewww.FighterAbs.com- Chicken breast panfried in coconut oil w/asparagus and leafygreens- Cheat Meal9

30-Day Done For You Meal Plan www.FighterAbs.com 6 Meal 1 Meal 2 Meal 3 Day 11 - Fighter Abs Smoothie - Tuna salad with 1 tbsp of olive oil. Use dark leafy greens for salad - Fruit bowl w/ grapefruit, melon, and cantaloupe - 8 oz steak w/ 1/3 baked sweet potato. - Side salad w/ favorite dressing Day 12 - 1 cup of greek yogurt w/ mixed