The 3 Week Diet

The Ultimate, Fuss-Free 6-Pack Meal Plan

In all those layers of fat lies your dream of getting a six-pack.

There’s nothing more gratifying that looking at your abs and congratulating yourself for a job well done.

Sadly, some find themselves giving up too soon after they’ve tried a handful of exercises and meal plans to no avail. They think they’ve already put out too much work without any success.

Are you one of them? Well, today’s your lucky day. We’ve got the ultimate, fuss-free meal plan to make your dream of six-pack abs a reality.

First things first, eating the right food.

Top Protein Picks:

  • Poultry – Chicken, Turkey
  • Lean Red Meat – Tenderloin, Eye of Round
  • Egg Whites
  • Whole Eggs
  • Whey Protein
  • Non-Fat Greek Yogurt
  • Non-Fat Cottage Cheese
  • Fatty Fish – Salmon, Tuna
  • White Fish – Barramundi, Cod, Mahi Mahi, Sole


Top Carb Picks

  • Whole Grains
  • Sweet Potato
  • Squash
  • Pumpkin
  • Quinoa
  • Vegetables – Broccoli, Asparagus, Kale, Spinach, Cauliflower
  • Low Glycemic Fruits – Blueberries, Raspberries, Blackberries, Green Apples


Top Fat Picks

  • Walnuts
  • Almonds
  • Avocados
  • Natural Nut Butters
  • Coconut Oil
  • Olive Oil
  • Chia Seeds
  • Pumpkin Seeds


Now, for the meal plans:

Meal 1 – Mexican Scramble

1 Cup of Egg Whites – Scrambled

½ Teaspoon of Chopped Onion

1 Tablespoon of Avocado

1 Tablespoon of Salsa

½ Cup of Quinoa

Calories: 323, P: 32 g C: 24 g F: 11 g


Meal 2 – Chicken, Avocado and Sweet Potato Salad

4 oz Grilled Chicken Breast

1 Cup of Spinach

½ Cup of Chopped Kale

¼ Cup Chopped Cooked Sweet Potato

1 Teaspoon of Avocado

1 Teaspoon of Chopped Green Onion

1 Teaspoon Pomegranate Seeds

1 Tablespoon Olive Oil

1 Tablespoon Lemon Juice

Calories: 314, P: 28 g C: 19 g F: 14 g


Meal 3 – PB Banana Choco Shake

1 Scoop of Chocolate Whey Protein Powder

1 Tablespoon of Natural Peanut Butter

½ Frozen Banana

6 oz of Ice Cold Water


Calories: 286, P: 28 g C: 21 g F: 10 g


Meal 4 – Steak and Pumpkin Puree

3 oz of Grilled Tenderloin

1 Cup of Pumpkin Puree

10 Spears of Grilled Asparagus

Calories: 273, P: 28 g, C: 29 g, F: 5 g


Meal 5 – Chocolate Almond Yogurt

¾ cup of Non-Fat Greek Yogurt

½ scoop of Chocolate Whey Protein Powder

1 Tablespoon Almond Butter

Calories: 312, P: 48 g C: 12 g F: 8 g



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