21 Day Flat Tummy Blueprint

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Hey,
Im Mack Armstrong, the Renegade Fat Loss Coach. Ive asked
my good friend and womens fitness and fat loss expert,
Shawna Kaminski, to develop the Flat Tummy Blueprint for you.
When it comes to fitness and fat loss for women, Shawnas your
girl. Shes the author of Female Fat Loss Over Forty and she
knows what shes talking about. Shes in her forties and looks
amazing. She definitely practises what she preaches.
If you want to tighten and tone up your mid section, this Flat
Tummy Blueprint is the perfect plan for you to do at home.
Shawnas made easy to follow (but not necessarily easy to do!)
workout plans for you for the next three weeks.
Shes a big believer in progressive resistance so youll
see that the intensity of each workout and week
increases as you increase your fitness level.
And dont forget about nutrition! Once you start
exercising, 80% of how you look is based on what youre
eating. Youll see a read it and eat it style plan to follow,
so shes taken all the guess work out of what to eat.
So mark your calenders and plan on looking and feeling
SO much better in just 21 days!

Take it away Shawna..

Hey, Shawna here. Youll find three weeks of workouts laid out for you. Week one has
three workouts, week two has four workout, week three has five workouts.
Here are a few tips to keep in mind:
Warm up the muscles thoroughly.
Cool down the muscles after exercise.
Do some stretching between sets.
Increase intensity of exercise slowly over time (this is why we amp up the
program slowly).
Modify exercises as you need to

Turn up the heatraise your metabolism and keep it stoked
You want to transform your body or else you wouldnt be reading this. In order for this to
happen, you need to create a challenge or stimulus for your body to overcome. To create a
physical change in your body, you must constantly vary the stimulus. You cant simply do the
same workout, day after day, week after week, and expect your body to transform. The same
workout will produce a certain level of fitness, and then you will stall out. Your progress will
reach a steady state fitness level. Change is imperative to get to the next level.
To look better than you ever have before, you need to do something that youve never
done before.
To get that flat tummy you want, now is the time to make a change in traditional training
methods. You need to say goodbye to hundreds of crunches and long, slow cardio sessions,
and say hello to resistance training and high intensity interval training. These are the tools that
will help you transform your body and this is why each workout in the program is different.
You may be surprised to learn that you CAN NOT spot reduce, so youll be doing metabolically
challenging exercises, ones that get you sweating and breathing hard. This raises your
metabolism and gets calories burnt! A faster metabolism also means that your body will become
more efficient, and burn more calories, even at rest.
The resistance training youll do will increase lean muscle tone. One of the biggest fears that
women have about resistance training is that they dont want to get big. Dont worry, this just
doesnt happen, and is erroneous thinking. (If it were only so easy to add muscle to your body.)
The key to a stoked metabolism is building and maintaining your lean muscle tone.
More fat + less muscle (same weight) = slower metabolism
Your solution is:
More muscle + less fat (possibly the same weight) = faster metabolism

Quantify Your Progress
Dont be discouraged if your weight stays the same at first. Weight loss is not your best indicator
of progress. Take your measurements prior to the start of this program:

Start Date: End of Week 3:
Body Weight
Arm
Chest
Waist (smallest part around the
middle)

Abdomen (an inch below the
belly button)

Hips (widest part including the
butt)

Thigh (widest part)

By measuring these areas, you can quantify your progress using a better tool than the scale. As
well, take note of how your clothing fits. And if you can, take pictures in a bathing suit, from the
same spot, in the same light, whenever you decide to take measurements. These strategies will
give you far more accurate measurements than a scale alone.
Take note: you should not be gaining weight. Dont kid yourself that you are gaining that much
muscle. You may be gaining a small amount of muscle, and losing some fat, but you will not
gain enough muscle to significantly tip the scale over your starting body weight. If you do gain
weight, you need to review the nutritional principles and take note of portion sizes. As well, take
note of where you are gaining weight by comparing your measurements. If the gain is all in your
tummy, hips and thighs, you need to review your nutritional program.

Lets get going with the workouts.

One final note later in the ebook youll find a complete section with every exercise
described and pictures to show you how to best perfrom it. Enjoy.

Bisclaimei:
See youi physician befoie staiting any exeicise oi nutiition piogiam. Piioi to staiting, you
shoulu uiscuss all nutiitional changes with youi physician oi a iegisteieu uietician. If you aie
taking any meuications, you must talk to youi physician befoie staiting any exeicise piogiam.
If you expeiience any light heaueuness, uizziness, oi shoitness of bieath while exeicising, stop
anu consult a physician.

These iecommenuations aie not meuical guiuelines. This book is foi euucational puiposes only.
You must consult youi physician piioi to staiting this piogiam oi if you have any meuical
conuition oi injuiy that contiainuicates physical activity. This piogiam is uesigneu foi healthy
inuiviuuals 18 yeais anu oluei only.

All foims of exeicise pose some inheient iisks. It is auvisable that ieaueis to take full
iesponsibility foi theii safety anu know theii limits. The exeicises anu uietaiy piogiams in this
book aie not intenueu as a substitute foi any exeicise ioutine oi tieatment oi uietaiy iegimen
that may have been piesciibeu by youi physician.

Bon't peifoim any exeicise unless you have been shown the piopei technique by a ceitifieu
peisonal tiainei. Bon't peifoim any exeicise without piopei instiuction. Always uo a waim-up
piioi to youi woikout session anu enu with a stietching cool uown segment.
Safety Fiist
You will only get positive iesults fiom this piogiam if you aie peifoiming the exeicises
coiiectly. Beie aie a few tips foi you to maximize youi iesults:
1. Check with youi uoctoi befoie staiting any new exeicise oi uiet piogiam.
2. It may be necessaiy to consult a tiainei if you aie unsuie of how to uo any of the
exeicises. Bo N0T uo exeicises that you uon't unueistanu how to uo.
3. If something 'huits' uo not uo it. You must unueistanu the uiffeience between muscle
fatigue anu injuiy. Always eiioi on the siue of caution if you feel pain.
4. This piogiam has the potential to be useu with those new to fitness as well as those that
aie veiy fit. Stait off conseivatively anu inciease intensity as you go.
5. We can 'uo it all'; howevei, we may neeu an extia uay of iest between woikouts so feel
fiee to take a uay of active iest between woikouts if you aien't up to the woikout.
Active iest is an activity that is low intensity caloiie buining in natuie such as walking.
6. 0se piopei exeicise foim anu tiain conseivatively in all woikouts.
7. Always stait with the easiei alteinative exeicises if appiopiiate, even if you have
exeiciseu in the past. The new exeicises, anu new style of movements will cause muscle
soieness even fiom woikouts you think "look easy".
8. Bo N0T uo inteival tiaining moie than 4 times pei week.
9. Bo N0T the skip a waim-up, as well, take a few minutes to cool the bouy uown.
10. If you have an injuiy, get meuical attention to iehabilitate youi injuiy befoie staiting an
exeicise piogiam.

WEEK ONE WORKOUT #1
Equipment - mat, BB's, jump iope
Duration - 2u minutes.
Warm up - Bo the following:
Su jump iope
2u jumping jacks oi step jacks
1u kneeling push ups
Su seconu plank holu
Repeat two times
Workout description -You will peifoim set one below as many times as you can in foui minutes .
Take a one minute iest anu uo the same with set two. Take a one minute iest anu then iepeat set
one anu two again.
Circuit #1 Pusb Up Til You Drop - How many circuits?
Set youi timei foi 4 minutes.
Su high knees (stationaiy spiint with pumping aims), then uo:
1u push ups
1u BB shouluei piess
1u tiicep oveiheau piess with BB
Circuit #2 - Core Compressor - How many circuits?
2u mountain climbeis, then uo:
2u bicycle ciunch
2u spiuei ciawl
Su seconu plank
Cool down - Take S min to cool uown, stietch anu ielax.

WEEK ONE WORKOUT #2
Equipment - jump iope, mat, BB's, timei
Duration: 2u minutes
Warm Up - Bo 2u ieps of the following:
}ump iope
Squats
Kneeling push ups
Nountain climbeis
Repeat thiee times
Workout Description - Bo the following exeicises foi 2u seconus, iest foi 1u seconus. Alteinate
exeicise ab foi each set. Foi example, uo squat jumps foi 2u seconus, iest 1u, uo a get up foi 2u
seconus, iest 1u seconus, iepeat.
Set #1 - 1u sets total (S min)
A. squat jump
B. get ups

A. shouluei piess squat
B. mountain climbeis

Set #S - 1u sets total (S min)
A. stationaiy spiint
B. push ups

A. high knee jump iope
B. BB ueaulift
Cool down: Take 5 minutes to stretch, cool down and relax.

WEEK ONE WORKOUT #3
Equipment - mat, BB's, jump iope
Duration - 2u minutes.
Warm up - Bo Su seconus of the following:
Stanuing aim ciicles (foiwaiu anu backwaiu)
Stationaiy iun
Piisonei squat
Lateial lunge
Calf iaises against a wall
Repeat twice
Work out Description - Full Bouy Inteivals - Bo 1 minute of each exeicise with no iest between
exeicises. You can iest Su seconus aftei each entiie sequence of S exeicises. Repeat each set foi a
total of 2 sets of each sequence.
Set 1
}ump iope
Squat
Push up
Bicycle ciunch
}ump iope

Set 2
Nountain climbei
Reveise lunge
Shouluei piesssquat
BB ueaulift
Nountain climbei

Set S
}umping jacks
Plank holu
Siue plank
Siue plank
}umping jacks

Cool down: Take 5 minutes to stretch, cool down and relax.

WEEK TWO WORKOUT #1
Equipment - mat, BB, timei, jump iope
Duration - 2S minutes.
Su jump iope
Repeat thiee times
Workout Description - Set the timei foi Su seconus. (0i just watch the clock anu change exeicises
eveiy Su seconus). Bo the following exeicises with N0 REST between them. Woik with piopei foim
anu keep the pace up.
Each setoff 1u exeicises shoulu take about S minutes. Rest one minute between sets. Repeat thiee
times.
1. Piisonei squat (hanus behinu heau)
2. Push up
S. Bicycle ciunch
4. Plank
S. Reveise Lunge
6. Squat jump
7. Lateial lunge
8. Bigh knee stationaiy spiint
9. 0ne aim BB iow
1u. 0ne aim BB iow
Flat Tummy Finisber:
Alteinate the following foi 2u ieps oi Su seconus each:
Buipee (oi jumping jack)
Bicycle ciunch
Siue plank
Siue plank
Cool down: Take S minutes to stietch, cool uown anu ielax.

WEEK TWO WORKOUT #2
Equipment - mat, BB's, timei
1u piisonei squats
1u lateial lunges
1u ieveise lunges
1u push ups
Su seconus stationaiy iun
Repeat thiee times
Workout Description - Set the timei foi Su seconus. Peifoim BB exeicise followeu by caiuio buist
foi Su sec each. uo thiough the entiie list, iesting as little as possible. Repeat the ciicuit.
1. Push upmountain climbei
2. Piisonei squatspeeu skatei lunge jump
3. Bicycle ciunchjumping jack
4. Rev bench stepspiint oi stationaiy spiint
5. Rest 30 seconds
6. Push upsquat jump
7. Shouluei piess squatlateial lunge
8. Shoe touchmountain climbei
9. Close push upjumping jack
10. Rest 30 seconds
11. Piisonei squatspeeu skatei lunge jump
12. Bicycle ciunchstationaiy spiint
13. Bench oi chaii uipbench hops (hanus on bench oi chaii, jump two foot to two foot ovei
bench)
14. Pulsing squat ovei benchsquat jump
15. Rest 30 seconds
16. Planksquat jump
17. Siue plank Rstationaiy spiint (high knees)
18. Siue plank L stationaiy spiint (high knees)
19. uet upsquat jump


WEEK TWO WORKOUT #3
Equipment - mat, BB's
Stationaiy iun
Piisonei squat
Lateial lunge
Repeat twice
Workout description - Stait at 1u ieps foi entiie list then uiop the fiist exeicise anu go uown to 9
ieps, continue uown.

P0SB 0PS
uET 0PS
L0NuES (PASS WEIuBT 0NBER KNEE)
}0NP SQ0ATS
BICYCLE CR0NCB
0NE ARN R0W
0NE ARN R0W
LATERAL L0NuES
LATERAL RAISES


WEEK TWO WORKOUT #4
Su jump iope
Repeat thiee times
Waim up anu then uo: 16 ieps of each exeicise, then 1u ieps of each exeicise, then 8 ieps of each
exeicise

1. P0SB 0PS
2. N00NTAIN CLINBER
3. 0NE ARN BB R0W
4. 0NE ARN BB R0W
5. SB00LBER PRESSSQ0AT
6. BB LATERAL RAISE
7. SQ0ATS
8. BICEP C0RLS
9. SQ0AT }0NPS
10. TRICEP 0vERBEAB PRESS
11. BICYCLE CR0NCB
12. SB0E T00CBES


WEEK THREE WORKOUT #1
Duration - Su minutes.
Su jump iope
Repeat thiee times
Workout Description - Set the timei foi Su seconus. (0i just watch the clock anu change exeicises
eveiy Su seconus). Bo the following exeicises with N0 REST between them. Woik with piopei foim
anu keep the pace up.
Each set shoulu take about S minutes. Rest Su seconus between sets. Repeat foui times.
1. Piisonei squat (hanus behinu heau)
2. Push up
3. Bicycle ciunch
4. Plank
5. Reveise Lunge
6. Squat jump
7. Lateial lunge
8. Bigh knee stationaiy spiint
9. 0ne aim BB iow
10. 0ne aim BB iow
Bicycle ciunch
Siue plank
Siue plank

Su jump iope
Repeat thiee times
Workout Description - Bo one minute of each of the following exeicises:
1. }ump iope
2. 0ne aim iow
3. 0ne aim iow
4. }ump iope
5. Squat
6. }ump iope
7. Push up
8. }ump iope

Rest 2 minutes anu iepeat
1. push ups
2. mountain climbeis
3. spiuei ciawl
4. plank
5. iest Su seconus anu iepeat above


Stationaiy iun
Piisonei squat
Lateial lunge
Repeat twice
Workout description - Set youi timei foi 2S minutes, get uone as much woik as you can in that
time. Stait at 1S ieps foi entiie list then uiop the fiist exeicise anu go uown to 14 ieps, continue
uown.

P0SB 0PS
uET 0PS
L0NuES (PASS WEIuBT 0NBER KNEE)
}0NP SQ0ATS
BICYCLE CR0NCB
0NE ARN R0W
0NE ARN R0W
LATERAL L0NuES
LATERAL RAISES


Equipment - mat, BB, jump iope
Su jump iope
Repeat thiee times
Workout Description - This is a countuown set. Set youi timei to 2S minutes. Stait with 1uu skips
with the jump iope then uo:
1u buipees
1u one aim BB iow
1u one aim BB iow
1u squat jumps
1u push ups
1u mountain climbeis
1u bicycle ciunches
Repeat the 1uu skips with the jump iope, then uo 9 ieps of all exeicises, iepeat the skips, then uo 8
ieps of all exeicises. Continue until time iuns out.

Stationaiy iun
Piisonei squat
Lateial lunge
Repeat twice
Workout Description - Bo set one anu the tabatta, then set two anu the tabatta then REPEAT .
Set one Su sec woikS sec to switch exeicises:
BB Lateial iaise
0ne aim BB iow
0ne aim BB iow
Squat
Reveise lunge
Lateial lunge

2u1u Tabatta - Squat jump foi 2u seconus, iest foi 1u secs, iepeat 6 times foi a S min set
Set Two Su sec woikS sec to switch exeicises:
- Push up
- uet up
- Fiont plank
- Siue plank
- Siue plank
- Spiuei Ciawl
2u1u Tabatta - Nountain climbeis foi 2u seconus, iest foi 1u secs , iepeat 6 times foi a S min set
Bicycle ciunch
Siue plank
Siue plank

Single Leg BB Beau Lift

Bolu BB's with stiaight aims at the siues
Balance on one leg, holu abs tight, lift heel up anu uiop chest paiallel to
giounu
Tiy not to benu at the waist
Keep chin up, soft knee on stabilizing leg, ietuin heel to the giounu
Repeat on opposite siue

Split Stance 1 Aim BB Row

Biace youiself on the knee with the hanu not holuing the BB
Keep a flat back with a wiue stance
Row the BB to the iibs anu ietuin to the stait

Walking Lunge with BB Pass

Bolu BB in hanu as you take a big step foiwaiu
Pass BB unuei fiont leg, step up on fiont heel
Repeat with opposite leg moving foiwaiu with each step

Reveise Lunge

Take a big step backwaius anu benu back knee towaius giounu
Keep toes on fiont foot visible (uo not let the knee extenu ovei the toes)
Keep weight on the heel of fiont foot as you step foiwaiu
Bo the same with the opposite leg

Squat

Stanu with legs hip wiuth apait
Sit butt uown as if sitting in a chaii
Keep abs tight anu eyes up
Push off heels to ietuin to stanuing position

Squat }ump

Fiom squat position, poweifully jump to fully extenueu position, iaise
aims oveiheau
Beceleiate as feet touch the giounu, ietuin to squatting position

Lateial Lunge

Take a step uiiectly to the siue
Touch the knee oi the toe (if possible) with opposing hanu, benuing
foiwaiu slightly at the waist
Tiy to keep both feet flat on the giounu the entiie time
Push off the heel to stanuing position

Piisonei Squat

Place hanus behinu heau
Chin up, squeeze uppei back to keep elbows back
'Sit' into squatting position anu ietuin to stanuing

Reveise Bench Step

Stanu at the top of the bench
Slowly uiop one foot to the giounu anu touch toe, tiy not to push off
bottom toe
Lift oi 'step up' on heel of top foot

Pione Shouluei Piess

Bolu BB's at shouluei height, thumb siue of BB at shouluei
Extenu aims ovei heau anu lock elbows
Retuin BB's to shoulueis
Tuck hips unuei (pelvic tilt) to piotect lowei back, soft knees

BB Nilitaiy PiessSquat

Bolu BB's at shouluei height, thumb siue of BB at shouluei
Extenu aims ovei heau anu lock elbows
Retuin BB's to shoulueis
Squat, sitting hips back anu ietuin to stanuing position
Chin up, chest high

BB Lateial Raise

Bolu BB's at youi siue
Keep thumb-siue of BB uown as you iaise youi aims in a lateial plane to
shouluei height then slowly lowei BB's back to stait position
Aims aie slightly bent, knees aie soft anu weight is on the balls of the
feet
Bon't let the hanus iaise highei than the elbows

BB 0veiheau Tiicep Extension

Bolu BB oveiheau in both hanus
Biop BB to behinu the heau by benuing at the elbow anu ietuin to
extenueu position oveiheau
Keep elbows close to the eais, chin tuckeu in
Soft knees, pelvic tilt

uet 0p

Stait in a push up position (on knees oi in table top position if neeueu)
Biop to the left elbow, then the iight elbow
Push up onto the left hanu, locking the aim, then push up to the iight
Repeat uoing the opposite:
Biop to the iight elbow, then the left elbow
Push up on the iight hanu, locking the aim, then push up to the left

Regulai Push 0p

uet into plank position with hanus wiuei than shouluei wiuth
Keep eais, shoulueis, hips anu ankles all in alignment
Slowly lowei chest towaiu giounu
Retuin to plank position

Nountain Climbei

uet into a plank position
Biaw one knee into the chest, keeping the shoulueis ovei the hanus, tiy
to keep the leauing toe off the giounu
Switch legs as quickly as possible

Plank

uet into plank position (shoulueis ovei the elbows, eais in line with the
shoulueis)
Keep back tight anu tummy tuckeu in
Ensuie that hips aie in line with shoulueis anu toes
Keep shouluei blaues uepiesseu anu ietiacteu (uown anu back) so the
uppei back uoesn't 'iounu'
Ensuie butt isn't in the aii, with shoulueis behinu elbows
Nouify by uiopping to the knees

Siue Plank

Stack feet (oi mouify by uiawing toes back anu stacking knees)
Lift hip off the giounu, taking weight on one elbow
Keep shouluei ovei shouluei
Bouy neeus to be in align-shouluei, hip, knee anu toe
Intensify by iaising hanu ovei top shouluei

Pione Shoe Touch

In face up, pione position, pull heels in tight to butt
Lift shoulueis slightly off the giounu, neutial spine (eais in line with
shoulueis)
Tiy to ieach to touch same hanu to same toe
Keep lowei back piesseu to giounu, tight abs

Spiuei Ciawl

uet into plank position
Slowly uiaw one knee towaius chest
Tiy to keep toe off the giounu
Retuin the leg to staiting position
Ensuie the shoulueis aie uiiectly ovei the hanus
Keep hips uown
Keep tight abs thiough out movement

@:+: 7, 5:.e-.-:
! D+, V:-.:.-- :+-

Tbe Coal
The objective of the piogiam is to SEE aesthetic changes as well as FEEL an inciease in youi fitness
level. 0nce you aie on a fitness piogiam, 7S to 8S% of how you L00K is uiet ielateu. You will neeu
to APPLY the uiet mouifications suggesteu in oiuei to lose fat.

Dieting Alone Will NUT Work
Bouy fat is nothing moie than stoieu foou eneigy. So, bouy fat pioviues youi bouy with eneigy. In
oiuei to use this eneigy, you neeu to expenu moie eneigy (caloiies) than you take in thiough youi
uiet. This can be uone in two ways; expenu moie by uoing moie, oi take in less. The less uesiiable
methou is to eat less anu the piefeiieu methou is to uo moie. If you eat less, you will slow youi
metabolism anu set youiself up foi pioblems latei. If you uo moie, you will inciease youi metabolic
iate, which is exactly what you want to accomplish. This can best be achieveu thiough exeicise.
Bieting alone just uoes not woik to iiu you of that muffin top. When you uiet you will:
Lose muscle anu fat in equal iatios
You will feel teiiible
You will get weakei
You will be foiceu to continuously ieuuce caloiies as youi metabolism slows
You will set youiself up foi a iebounu oi weight gain once you iesume 'noimal' eating
You will suffei anu be hungiy all the time
You will look almost as bau as you feel
Anu woist of all, statistically speaking, you will fail!

It's been pioven that uieting alone uoesn't woik! Suppoitive eating while engaging in muscle
builuing activities uoes.
Beie's a simple 'ieau it anu eat it' plan.
Follow it as closely as you can foi 21 uays anu you'll see how mouifying youi uiet coupleu with
exeicise will change youi physique FAST!
Bon't be uiscouiageu on the fiist few uays. It will take up to the fiist week foi youi bouy to aujust to
new tastes anu foou quantities, but soon, if you stay off sugai anu othei piocesseu foous, these
healthy choices will come alive with flavoui anu you'll feel satisfieu.

t+eo!]o;! t+eo!]o;! t+eo!]o;! t+eo!]o;!

-Coffee, made from ground, regular : 1 coffee cup (6 fl oz) : 4 cal
-Banana, raw : 1 small (6" to 6-7/8" long) : 93 cal
-Egg, white only, cooked : 2 white : 33 cal
-Milk, calcium fortified, cow's, fluid, skim or nonfat : 1 cup : 86 cal

Calories: 216 Carb=37g Prot=17g Fat=0.93g
;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Apricot, dried, uncooked : 6 half : 50 cal
-Carrots, raw : 5 baby carrot : 22 cal
-Celery, raw : 3 large stalk (11" - 12" long) : 31 cal

Calories: 102 Carb=25g Prot=2.7g Fat=0.46g
!:+tI !:+tI !:+tI !:+tI

-Tuna, canned, water pack : 1 Typical Serving : 99 cal
-Mixed salad greens, raw : 1-1/2 cup, shredded or chopped : 14 cal
-Creamy dressing, made with sour cream and/or buttermilk and oil : 1 tablespoon : 71 cal

Calories: 184 Carb=3.2g Prot=23g Fat=8.6g
;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Blueberries, raw : 1 Typical Serving : 41 cal
-Yogurt, plain, lowfat milk : 1 cup (8 fl oz) : 155 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Rice, white, cooked, instant, fat not added in cooking : 2/3 cup, cooked : 107 cal
-Chicken, breast, with or without bone, broiled, skin not eaten : 6 medium slice (approx 2" x 1-
1/2" x 1/4") : 137 cal
-Asparagus, cooked, from fresh, fat not added in cooking : 6 medium spear (5-1/4" to 7" long) :
21 cal
-Spinach, cooked, from frozen, fat not added in cooking : 1/2 cup, frozen, leaf : 26 cal
1o C+e

;+ot! ;+ot! ;+ot! ;+ot!

-Apple, raw : 1 medium (2-3/4" dia) (approx 3 per lb) : 81 cal
-Almonds : 1/5 cup : 166 cal

Calories: 248 Carb=27g Prot=5.9g Fat=15g

1o TVo

-Strawberries, raw : 1 cup, sliced : 50 cal
-Special K : 1/2 cup : 43 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Raisins : 1 miniature box (.5 oz) : 42 cal
-Tea, leaf, unsweetened : 1 mug (8 fl oz) : 2 cal

!:+tI !:+tI !:+tI !:+tI

-Turkey, light meat, cooked, skin not eaten : 6-1/4 thin slice (approx 3" x 2" x 1/8") : 134
cal
-Spinach, cooked, from fresh, fat not added in cooking : 1-1/4 cup, fresh : 51 cal
-Mixed salad greens, raw : 1 cup, shredded or chopped : 9 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Pecans : 1/4 cup, halves : 180 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-White potato : 1 medium (2-1/4" to 3" dia, raw) : 109 cal
-Chicken, breast, with or without bone, broiled, NS as to skin eaten : 1/2 medium breast (yield
after cooking, bone removed) : 180 cal

;+ot! ;+ot! ;+ot! ;+ot!


1o TI+ee

-Multi Grain Cheerios : 1 cup : 99 cal
-Blueberries, raw : 1/2 cup : 41 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J


Calories: 370 Carb=33g Prot=10g Fat=25g
!:+tI !:+tI !:+tI !:+tI

-Turkey, light meat, cooked, skin not eaten : 2 medium slice (approx 3" x 2" x 1/4") : 88 cal
-Salad dressing, low-calorie : 1 Typical Serving : 41 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Popcorn, air-popped (no butter or no oil added) : 2 cup, popped : 61 cal
-Strawberries, raw : 1/2 cup, sliced : 25 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Salad dressing, low-calorie : 1 tablespoon : 21 cal
-Chicken, breast, with or without bone, broiled, skin not eaten : 2-7/8 oz, boneless, cooked,
skinless : 132 cal
-Broccoli, cooked, NS as to form, fat not added in cooking : 1 cup, flowerets : 27 cal
-Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing : 4 cup :
52 cal


;+ot! ;+ot! ;+ot! ;+ot!

-Yogurt, plain, nonfat milk : 1 8 oz container : 127 cal
-Pear, raw : 1 medium pear (approx 2-1/2 per lb) : 98 cal

1o ]o:+

-Milk, calcium fortified, cow's, fluid, skim or nonfat : 3/4 cup : 65 cal
-Strawberries, raw : 8 medium (1-1/4" dia) : 29 cal
-Special K : 1 cup : 85 cal
-Coffee, NS as to type : 3/4 mug (8 fl oz) : 4 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J


Calories: 41 Carb=9.3g Prot=1.9g Fat=0.36g

!:+tI !:+tI !:+tI !:+tI

-Tomatoes, raw : 1/2 medium whole (2-3/5" dia) : 13 cal
-Broccoli, raw : 1/4 cup, chopped : 6 cal
-Almonds : 1 Typical Serving : 165 cal


;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Peanut butter : 1 tablespoon : 95 cal
-Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Salmon, baked or broiled : 141.75g : 243 cal
-Vinegar : 1/8 cup : 4 cal
-Spinach, cooked, from fresh, fat not added in cooking : 1 cup, fresh : 41 cal
-Lemon juice, fresh : 2 Juice of 1 wedge or slice : 3 cal

;+ot! ;+ot! ;+ot! ;+ot!

-Blackberries, raw : 1-1/2 cup : 112 cal
-Cheese, cottage, lowfat (1-2% fat) : 1/2 cup : 82 cal


-Yogurt, plain, nonfat milk : 1-1/3 8 oz container : 169 cal
1o ]+\e
-Banana, raw : 1/2 small (6" to 6-7/8" long) : 46 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Raisins : 1/4 cup : 109 cal

!:+tI !:+tI !:+tI !:+tI

52 cal
-Yogurt, fruit variety, nonfat milk : 1 4.4 oz container : 118 cal
-Italian dressing, made with vinegar and oil : 1 tablespoon : 69 cal
-Pretzel, hard, multigrain : 9-1/2 pretzel (Include nuggets) : 107 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Carrots, raw : 2-4/5 large (7-1/4" to 8-1/2" long) : 87 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Tomatoes, raw : 1-1/3 small whole (2-2/5" dia) : 25 cal
-Chicken, breast, with or without bone, stewed, skin not eaten : 170.1g : 255 cal
-Broccoli, cooked, from fresh, fat not added in cooking : 1/2 cup, fresh, cut stalks : 22 cal

;+ot! ;+ot! ;+ot! ;+ot!

-Puffed rice cake : 1 cake : 35 cal

1o ;+

-Coffee, NS as to type : 1 coffee cup (6 fl oz) : 4 cal
-Cheerios : 1 cup : 102 cal
-Milk, cow's, fluid, 1% fat : 1 cup : 102 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J


!:+tI !:+tI !:+tI !:+tI

-Carrots, raw : 2-4/5 baby carrot : 12 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?


1+++e+ 1+++e+ 1+++e+ 1+++e+

skinless : 132 cal
52 cal

;+ot! ;+ot! ;+ot! ;+ot!


1o ;e\e+

-Oatmeal, cooked, regular, fat not added in cooking : 1/3 cup, cooked : 48 cal
-Sugar substitute, aspartame-based, dry powder : 2 individual packet : 7 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J


!:+tI !:+tI !:+tI !:+tI

-Bread, whole wheat, 100% : 1 regular slice : 69 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Yogurt, plain, lowfat milk : 170.1g : 108 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Shrimp, baked or broiled : 30g : 46 cal
-Chicken, breast, with or without bone, broiled, skin not eaten : 2 oz, boneless, cooked, skinless :
92 cal


;+ot! ;+ot! ;+ot! ;+ot!

-Walnuts : 10g : 64 cal


1o !+gI!


-Egg, whole, boiled : 2 large : 154 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J


!:+tI !:+tI !:+tI !:+tI

-Cheese, natural, Cheddar or American type : 1/8 cup, shredded : 57 cal
-Peppercorn Dressing : 1 tablespoon : 76 cal
-Tuna, canned, water pack : 3 oz : 99 cal

Calories: 245 Carb=3.1g Prot=27g Fat=14g
;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Hummus : 1-7/8 tablespoon : 48 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

1/2" x 1/4") : 137 cal

;+ot! ;+ot! ;+ot! ;+ot!

-Yogurt, plain, lowfat milk : 1 Typical Serving : 144 cal


1o A++e



;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Peach, raw : 1 medium (2-1/2" dia) (approx 4 per lb) : 42 cal

!:+tI !:+tI !:+tI !:+tI

-Turkey, light meat, cooked, skin not eaten : 6-1/4 thin slice (approx 3" x 2" x 1/8") : 134 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Cheese, natural, Cheddar or American type : 1 slice (1 oz) : 114 cal
-Crackers, wheat : 4 cracker : 76 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Chicken, breast, with or without bone, roasted, skin not eaten : 1/2 medium breast (yield after
cooking, bone and skin removed) : 141 cal
-Sweet potato, baked, peel not eaten, fat not added in cooking : 1 small : 61 cal
-Broccoli, cooked, NS as to form, NS as to fat added in cooking : 1 Typical Serving : 45 cal

;+ot! ;+ot! ;+ot! ;+ot!

-Pretzels, hard : 14 one ring pretzel : 107 cal

1o Te+


;+ot! J ;+ot! J ;+ot! J ;+ot! J


!:+tI !:+tI !:+tI !:+tI

-Peppercorn Dressing : 1 tablespoon : 76 cal
-Chicken, breast, with or without bone, roasted, skin not eaten : 4 oz, with bone, cooked (yield
after bone and skin removed) : 137 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?


1+++e+ 1+++e+ 1+++e+ 1+++e+

-Salmon, baked or broiled : 3 oz, boneless, cooked : 146 cal

;+ot! ;+ot! ;+ot! ;+ot!


1o !!e\e+

-Yogurt, fruit variety, nonfat milk : 1 6 oz container : 160 cal
-Special K : 1/2 cup : 43 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Cranberries, dried : 1/3 cup : 121 cal

!:+tI !:+tI !:+tI !:+tI

-Italian dressing, low calorie : 1 tablespoon : 16 cal
-Turkey sandwich, with spread : 1 sandwich : 330 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?


1+++e+ 1+++e+ 1+++e+ 1+++e+

-Wine, table, dry : 1 wine glass (3.5 fl oz) : 72 cal
1/2" x 1/4") : 92 cal

;+ot! ;+ot! ;+ot! ;+ot!

-Cantaloupe (muskmelon), raw : 1/2 cup, diced : 27 cal


1o TVe!\e

-Oat bran cereal, cooked, fat not added in cooking : 1/2 cup, cooked : 40 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Milk, soy, ready-to-drink, not baby's : 1 cup : 81 cal

!:+tI !:+tI !:+tI !:+tI

13 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Salsa : 1 tablespoon : 4 cal
-Salty snacks, multigrain, chips : 1 Typical Serving : 145 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Butter, stick, salted : 2 pat (1" sq, 1/3" high) : 72 cal
-Pork, tenderloin, baked : 1 Typical Serving : 146 cal


;+ot! ;+ot! ;+ot! ;+ot!

-Popcorn, popped in oil, buttered : 2 cup, popped : 146 cal

1o TI++!ee+


;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Hummus : 1 tablespoon : 26 cal


!:+tI !:+tI !:+tI !:+tI

-Tuna, canned, water pack : 85.05g : 99 cal
-Blue or roquefort cheese dressing : 1 tablespoon : 77 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Berries, raw : 1/2 cup : 22 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

1/2" x 1/4") : 137 cal
-Kale, cooked, from fresh, fat not added in cooking : 1 Typical Serving : 18 cal


;+ot! ;+ot! ;+ot! ;+ot!

-Applesauce, stewed apples, unsweetened : 1/2 cup, sauce : 52 cal
-Peanuts, roasted, without salt : 1/5 cup, halves and whole : 170 cal

1o ]o:+!ee+

-Egg omelet or scrambled egg, with cheese : 1 large egg : 142 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J



!:+tI !:+tI !:+tI !:+tI


;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Jelly, reduced sugar, all flavors : 1/2 tablespoon : 17 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Rice, white, cooked, instant, fat not added in cooking : 2/3 cup, cooked : 107 cal
-Onions, pearl, cooked, from fresh : 1/4 cup : 20 cal
-Beans, string, green, raw : 1/2 cup : 17 cal
-Salmon, baked or broiled : 3 oz, boneless, cooked : 146 cal

;+ot! ;+ot! ;+ot! ;+ot!

-Pretzel, hard, multigrain : 9-1/2 pretzel (Include nuggets) : 107 cal

1o ]+]!ee+

-Banana, raw : 1-1/6 small (6" to 6-7/8" long) : 108 cal
-Oatmeal, cooked, instant, fat not added in cooking : 2/3 cup, cooked : 151 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J


!:+tI !:+tI !:+tI !:+tI


;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?


Calories: 166 Carb=5.8g Prot=5.6g Fat=15g
1+++e+ 1+++e+ 1+++e+ 1+++e+

52 cal
skinless : 132 cal

;+ot! ;+ot! ;+ot! ;+ot!



1o ;+!ee+


-Special K : 1 cup : 85 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Hummus : 1-7/8 tablespoon : 48 cal

!:+tI !:+tI !:+tI !:+tI

-Italian dressing, made with vinegar and oil : 1 Typical Serving : 136 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?


1+++e+ 1+++e+ 1+++e+ 1+++e+


;+ot! ;+ot! ;+ot! ;+ot!



-Kashi cereal, NS as to ready to eat or cooked : 1 cup : 83 cal


;+ot! J ;+ot! J ;+ot! J ;+ot! J


!:+tI !:+tI !:+tI !:+tI


1o ;e\e+!ee+
;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Banana, raw
1+++e+ 1+++e+ 1+++e+ 1+++e+

-Chicken, breast, with or without bone, roasted, skin not eaten : 1/2 medium breast (yield after
cooking, bone and skin removed) : 141 cal
-Sweetpotato, baked, peel not eaten, fat not added in cooking : 1 small : 61 cal

;+ot! ;+ot! ;+ot! ;+ot!



1o !+gI!ee+

-Milk, cow's, fluid, lactose reduced, 2% fat : 1 Typical Serving : 121 cal
-Bread, raisin, toasted : 1 regular slice : 71 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J

-Puffed rice cake : 1 cake : 35 cal


!:+tI !:+tI !:+tI !:+tI

-Carrots, raw : 2-4/5 baby carrot : 12 cal

;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?

-Almonds : 1/5 oz (22 whole kernels) : 33 cal

1+++e+ 1+++e+ 1+++e+ 1+++e+

-Pork chop, fried, lean only eaten : 1 medium (5.5 oz, with bone, raw) (yield after cooking, bone
and fat removed) : 153 cal
52 cal


;+ot! ;+ot! ;+ot! ;+ot!



1o A++e!ee+


-Multi Grain Cheerios : 4/5 cup : 79 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J



!:+tI !:+tI !:+tI !:+tI


;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?


1+++e+ 1+++e+ 1+++e+ 1+++e+


;+ot! ;+ot! ;+ot! ;+ot!


1o TVe+!

-Multi Grain Cheerios : 4/5 cup : 79 cal

;+ot! J ;+ot! J ;+ot! J ;+ot! J



!:+tI !:+tI !:+tI !:+tI


;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?


1+++e+ 1+++e+ 1+++e+ 1+++e+


;+ot! ;+ot! ;+ot! ;+ot!


1o TVe+!C+e


!:+tI !:+tI !:+tI !:+tI


;+ot! ? ;+ot! ? ;+ot! ? ;+ot! ?


;+ot! J ;+ot! J ;+ot! J ;+ot! J


1+++e+ 1+++e+ 1+++e+ 1+++e+

skinless : 132 cal
52 cal


;+ot! ;+ot! ;+ot! ;+ot!

-Nectarine, raw : 1 fruit (2-1/2" dia) : 67 cal


;Io++g !+;!
Lemon juice, fresh : 2 Juice of 1 wedge or slice
Lemon juice, fresh : 2 Juice of 1 wedge or slice
Raisins : 1/4 cup
Raisins : 1 miniature box (.5 oz)
Apple, raw : 1 medium (2-3/4" dia) (approx 3 per lb)
Apricot, dried, uncooked : 6 half
Apricot, dried, uncooked : 6 half
Banana, raw : 1 small (6" to 6-7/8" long)
Banana, raw : 1 medium (7" to 7-7/8" long)
Banana, raw : 1-1/6 small (6" to 6-7/8" long)
Cantaloupe (muskmelon), raw : 1/2 cup, diced
Cranberries, dried : 1/3 cup
Peach, raw : 1 medium (2-1/2" dia) (approx 4 per lb)
Nectarine, raw : 1 fruit (2-1/2" dia)
Blackberries, raw : 1-1/2 cup
Blackberries, raw : 1-1/2 cup
Strawberries, raw : 1 cup, sliced
Strawberries, raw : 8 medium (1-1/4" dia)
Vinegar : 1/8 cup
Vinegar : 1/8 cup
Kale, cooked, from fresh, fat not added in cooking : 1 Typical Serving
Spinach, cooked, from fresh, fat not added in cooking : 1-1/4 cup, fresh
Spinach, cooked, from fresh, fat not added in cooking : 1 cup, fresh
Broccoli, cooked, NS as to form, NS as to fat added in cooking : 1 Typical Serving Broccoli,
cooked, NS as to form, NS as to fat added in cooking : 1 Typical Serving
Carrots, raw : 5 baby carrot
Sweet potato, baked, peel not eaten, fat not added in cooking : 1 small
Salsa : 1 tablespoon
Beans, string, green, raw : 1/2 cup
Celery, raw : 3 large stalk (11" - 12" long)
Celery, raw : 3 large stalk (11" - 12" long)
Mixed salad greens, raw : 1-1/2 cup, shredded or chopped
Mixed salad greens, raw : 1 cup, shredded or chopped
Mixed salad greens, raw : 1 cup, shredded or chopped
Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing : 1 cup
Onions, pearl, cooked, from fresh : 1/4 cup
Tomatoes, raw : 1-1/3 small whole (2-2/5" dia)
Tomatoes, raw : 1/2 medium whole (2-3/5" dia)
Tomatoes, raw : 1/2 medium whole (2-3/5" dia)
Tomatoes, raw : 1-1/3 small whole (2-2/5" dia)
Broccoli, raw : 1/4 cup, chopped
Broccoli, raw : 1/4 cup, chopped
Broccoli, cooked, NS as to form, NS as to fat added in cooking : 1 Typical Serving
Broccoli, cooked, NS as to form, fat not added in cooking : 1 cup, flowerets
Broccoli, cooked, from fresh, fat not added in cooking : 1 cup, flowerets
Bread, raisin, toasted : 1 regular slice
Puffed rice cake : 1 cake
Puffed rice cake : 1 cake
Oatmeal, cooked, instant, fat not added in cooking : 2/3 cup, cooked
Kashi cereal, NS as to ready to eat or cooked : 1 cup
Multi Grain Cheerios : 4/5 cup
Multi Grain Cheerios : 1 cup
Multi Grain Cheerios : 1 cup
Special K : 1 cup
Crackers, wheat : 4 cracker
Salty snacks, multigrain, chips : 1 Typical Serving
Popcorn, popped in oil, buttered : 2 cup, popped
Pretzels, hard : 14 one ring pretzel
Pretzel, hard, multigrain : 9-1/2 pretzel (Include nuggets)
Hummus : 1 tablespoon
Hummus : 1-7/8 tablespoon
Almonds : 1/4 cup
Peanuts, roasted, without salt : 1/5 cup, halves and whole
Peanut butter : 1 tablespoon
Peanut butter : 1 tablespoon
Pork, tenderloin, baked : 1 Typical Serving
Chicken, breast, with or without bone, broiled, skin not eaten : 4 medium slice (approx 2" x 1-
1/2" x 1/4")
1/2" x 1/4")
1/2" x 1/4")
Chicken, breast, with or without bone, roasted, skin not eaten : 1/2 medium breast (yield after
cooking, bone and skin removed)
Chicken, breast, with or without bone, roasted, skin not eaten : 4 oz, with bone, cooked (yield
after bone and skin removed)
Turkey, light meat, cooked, skin not eaten : 6-1/4 thin slice (approx 3" x 2" x 1/8")
Turkey, light meat, cooked, skin not eaten : 6-1/4 thin slice (approx 3" x 2" x 1/8")
Salmon, baked or broiled : 3 oz, boneless, cooked
Salmon, baked or broiled : 3 oz, boneless, cooked
Tuna, canned, water pack : 85.05g
Tuna, canned, water pack : 4 oz
Tuna, canned, water pack : 3 oz
Turkey sandwich, with spread : 1 sandwich
Milk, calcium fortified, cow's, fluid, skim or nonfat : 1 cup
Milk, soy, ready-to-drink, not baby's : 1 cup
Yogurt, plain, lowfat milk : 1 cup (8 fl oz)
Yogurt, plain, lowfat milk : 1 Typical Serving
Yogurt, plain, nonfat milk : 1 8 oz container
Yogurt, plain, nonfat milk : 1 8 oz container
Yogurt, fruit variety, nonfat milk : 1 6 oz container
Cheese, natural, Cheddar or American type : 1/8 cup, shredded
Cheese, natural, Cheddar or American type : 1/8 cup, shredded
Cheese, natural, Cheddar or American type : 1 slice (1 oz)Cheese, natural, Cheddar or American
type : 1/8 cup, shredded
Cheese, cottage, lowfat (1-2% fat) : 1/2 cup
Cheese, cottage, lowfat (1-2% fat) : 1/2 cup
Egg, whole, boiled : 1 large
Egg, whole, boiled : 2 large
Egg, white only, cooked : 2 white Egg omelette or scrambled egg, with cheese : 1 large egg
Butter, stick, salted : 2 pat (1" sq, 1/3" high)
Blue or roquefort cheese dressing : 1 tablespoon
Peppercorn Dressing : 1 tablespoon
Peppercorn Dressing : 1 tablespoon
Italian dressing, low calorie : 1 tablespoon
Jelly, reduced sugar, all flavors : 1/2 tablespoon
Wine, table, dry : 1 wine glass (3.5 fl oz)

21 Day Flat Tummy Blueprint

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@:+: 7, 5:.e-.

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