A Week's Worth of Ab-Defining (and IBS-safe!) Eating
#236503 - 01/07/06 12:56 PM
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Hey folks 
This is taken from Oxygen magazine's ABS TRAINING FOR WOMEN issue that came out last Spring (2005). It's from an article titled "A Week's Worth of Ab-Definining Eating" (pgs 54-57) and is an outline of a sample week of what fitness jargon calls "eating clean" (basically: eating for health and weight loss).
This is pretty much how I was eating all last spring and summer and saw GREAT results with bringing my body fat down and putting on a little bit of muscle, combined with weight-training and cardio. (I still eat sort of similarly now, but I'm not doing as much weight training, and, most significantly, I've gone back to being vegetarian, which changes things quite a bit as this is a pretty meat-heavy diet.)
Anyway, last spring I copied the whole week's diet on to my computer and modified it somewhat to be IBS-safe, and then used it as a guideline for how I ate. It just occurred to me that I don't think I ever posted it on this board, which I meant to do.
Obviously this is just an outline/sample-week and there's no magic to what day meals appear on, so there's no harm in switching up meals betwen days. The portion sizes are generally good for most women looking to lose or maintain their weight (combined with exercise of course). This is pretty IBS-safe accordng to Heather's guidelines, but of course if you do choose to follow it to any degree, please take into consideration your own tolerances and such.
So - here it is!  Hopefully it might be helpful to someone out there!
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A Week's Worth of Ab-Defining IBS-Safe Eating
DAY ONE
Breakfast
2/3 cup cooked oatmeal
1/2 cup unsweetened applesauce
3 egg whites, scrambled
1-2 slices dry toast (no butter or margarine)
500 ml water
1 cup clear herbal tea (no sugar or milk)
Mid-morning
5 oz. grilled chicken breast strips
1 cup cooked carrots splashed with vinegar or lemon juice
250 ml water
Lunch
1/2 cup pasta
5 oz. grilled chicken breast strips
1-2 cups spinach pureed with lemon juice, garlic and basil to make a pesto sauce
1/2 cup unsweetened applesauce
500 ml water
Mid-afternoon
Protein shake made with 1 cup low-fat soy milk or rice milk, 1 scoop soy, rice or egg white protein powder and 1 banana blended together
250 ml water
Dinner
5 oz. grilled chicken breast
1 large sweet potato
1/2 cup steamed green beans
3-4 steamed asparagus spears
250 ml water
Evening
1/2 cup unsweetened applesauce
1 tbsp unsalted nuts
250 ml water
1 cup clear herbal tea
DAY TWO
Breakfast
2/3 cup Cheerios or other safe cold (low-sugar) cereal with low-fat soy milk or rice milk and topped with 1 sliced banana and 1 tbsp flaxseed (optional)
2-3 scrambled egg whites with tomato and mushrooms cooked in
1-2 pieces dry toast
500 ml water
1 cup clear herbal tea
Mid-morning
1 cup safe chicken-vegetable soup
1/2 plain bagel
250 ml water
Lunch
Tuna salad (low-fat pouch of water-packed, safe seasoned tuna and bit of low fat mayonnaise or tofunaise) with chopped veggies of choice (cooked or uncooked) on a white wrap or submarine bun
1 banana
500 ml water
Mid-afternoon
5 oz. lean grilled chicken breast
1 cup homemade baked potato or sweet potato crisps
250 ml water
Dinner
Stir-fry made with chicken breast and assorted safe veggies
1/2 cup white rice
mango slices
250 ml water
Evening
1/2 cup unsweetened applesauce
250 ml water
1 cup clear herbal tea
DAY THREE
Breakfast
2/3 cup cooked oatmeal with 1 sliced banana and 1/3 cup raisins or other dried fruit and 1 tbsp flaxseed (optional)
3 egg white omelet with tomato and spinach cooked in
1 piece dry toast
500 ml water
1 cup clear herbal tea
Mid-morning
1/2 cup low-fat soy yogurt
1 mango
250ml water
Lunch
5 oz. grilled chicken breast wrapped in a white wrap with salsa
1 cup cooked carrots splashed with vinegar or lemon juice
sliced mango
500 ml water
Mid-afternoon
5 oz. chicken breast strips
1 cup homemade baked potato or sweet potato crisps
1/2 cup unsweetened applesauce
250 ml water
Dinner
5 oz. oven-roasted turkey breast
1 sweet potato
1 cup cooked green veggies of choice
1/2 fruit salad (not in syrup)
250 ml water
Evening
1/2 cup cooked oatmeal topped with 1/2 cup unsweetened applesauce
250 ml water
1 cup clear herbal tea
DAY FOUR
Breakfast
2/3 cup Cheerios or other safe cold (low-sugar) cereal with low-fat soy milk or rice milk and topped with 1 sliced banana and 1 tbsp flaxseed (optional)
3 hard-boiled eggs, whites only
1-2 pieces dry toast
500 ml water
1 cup clear herbal tea
Mid-morning
Protein shake made with 1 cup low-fat soy milk or rice milk, 1 scoop soy, egg white or rice protein powder and 1 banana
250 ml water
Lunch
Tuna salad on a white wrap or sub bun with veggies
1 peach
500 ml water
Mid-afternoon
5 oz. lean turkey breast strips
1 cup cooked carrots and beets splashed with vinegar or lemon juice
1/2 cup unsweetened applesauce
250 ml water
Dinner
Baked salmon fillet
1/2 cup white rice
1/2 cup peas
3-4 asparagus spears
250 ml water
Evening
1/2 cup unsweetened applesauce
1 tbsp unsalted nuts
250 ml water
1 cup clear herbal tea
DAY FIVE
Breakfast
2/3 cup cooked oatmeal topped with 1/2 cup low-fat soy yogurt and 1 sliced banana
3 egg whites scrambled with choice of veggies cooked in
1 piece dry toast
500ml water
1 cup clear herbal tea
Mid-morning
Egg white frittata made with lots of safe veggies
1/2 plain bagel
250 ml water
Lunch
Tuna salad on a white wrap or sub bun with veggies
1/2 cup unsweetened applesauce
500 ml water
Mid-afternoon
5 oz. chicken breast strips in a white wrap with salsa
1 cup homemade baked potato crisps
250 ml water
Dinner
5 oz. oven-roasted turkey breast
1 sweet potato
1 cup cooked green veggies of choice
1/2 cup cooked beets
sliced mango
250 ml water
Evening
1/2 cup unsweetened applesauce
250 ml water
1 cup clear herbal tea
DAY SIX
Breakfast
2/3 cup cream of rice (made with white rice and low-fat soy or rice milk)
topped with 1/3 cup unsweetened applesauce and 1/3 cup blueberries
3-4 egg whites scrambled with ground turkey breast, tomato and spinach
1-2 pieces dry toast
500 ml water
1 cup clear herbal tea
Mid-morning
Tuna salad on a white wrap or sub bun with veggies
1/2 cup unsweetened applesauce
250ml water
Lunch
1 cup safe chicken-vegetable soup
1/2 plain bagel
2/3 cup low-fat soy yogurt
500 ml water
Mid-afternoon
5 oz. grilled turkey breast
1 cup cooked carrots splashed with vinegar or lemon juice
1/2 cup unsweetened applesauce
250 ml water
Dinner
Filet of sole with lemon juice
1/2 cup white rice
1 cup cooked green veggies of choice
250 ml water
Evening
1/2 cup unsweetened applesauce
1 tbsp unsalted nuts
250 ml water
1 cup clear herbal tea
DAY SEVEN
Breakfast
2/3 cup cooked oatmeal topped with 1/2 cup unsweetened applesauce
mango slices
3-4 egg white omelet with choice of vegetables cooked in
1-2 pieces dry toast
500 ml water
1 cup clear herbal tea
Mid-morning
5 oz. grilled turkey breast
2/3 cup cooked carrots splashed with lemon juice or vinegar
1/2 cup unsweetened applesauce
250 ml water
Lunch
5 oz. grilled swordfish
1 cup vegetable or minestrone soup
1 cup homemade baked potato or sweet potato crisps
500 ml water
Mid-afternoon
Tuna salad on a white wrap or sub bun with veggies
1 banana
250 ml water
Dinner
1/2 cup pasta
5 oz. grilled chicken breast
Spinach pesto sauce
1 peach
250 ml water
Evening
1/2 cup cooked oatmeal topped with 1/2 cup unsweetened applesauce
250 ml water
1 cup clear herbal tea
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IBS-D. Hiatal Hernia, GERD
Unstable
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Very helpful tips & menus. Sounds like very safe/energizing!
Have you tried spaghetti squash yet? Very totally SF & ultra-fast (i.e. you don't need to pay attention to it) cooking. Also, INTERESTING. Works great with tofu, poultry, tuna, beans/legumes. One of my new favourite veggies.
(Just slice, scoop out seeds, "zap" in the microwave for about 15-20 minutes--larger ones take longer. Be sure to stab it like you would for a baked potato. Comb/pull spaghetti like strands with fork & voila!)
Kate.
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