7 DAY RESET CHALLENGE

🖤 ABS2B Fitness Challenge

7-Day Keto Fitness Reset for Strong, Lean Women

Designed for women ages 20–50 who weight train and want to reset, refocus, and feel strong.

Welcome to the ABS2B 7-Day Fitness Reset — a simple, effective keto-style meal plan focused on high protein, healthy fats, and vegetables to support strength training, recovery, and energy.

This reset is not about restriction. It’s about fueling your body, building consistency, and starting the year (or season) feeling confident, strong, and aligned.

⚠️ Disclaimer (Please Read)

This meal plan is for general fitness and educational purposes only.
It is not medical advice and is not intended to diagnose, treat, or prevent any condition.

Nutritional needs vary by individual and may need to be adjusted based on height, weight, metabolism, training intensity, and personal health conditions. Always consult a healthcare professional before starting any new nutrition or fitness program.

👉 Strength training workouts for the ABS2B Fitness Challenge will follow tomorrow.

🔥 Program Overview

  • Calories: ~1,600–1,800 per day

  • Protein: High (to support muscle + recovery)

  • Fats: Healthy fats for energy

  • Carbs: Low net carbs (keto-style)

  • Training: Designed for women who lift 4–5x per week

  • Post-Workout: Protein shake included daily

🗓️ THE 7-DAY MEAL PLAN

🥑 DAY 1

Breakfast

  • 2 whole eggs (140 cal)

  • 2 egg whites (34 cal)

  • ½ avocado (120 cal)

  • Spinach (1 cup – 7 cal)

Lunch

  • Grilled chicken breast 5 oz (230 cal)

  • Olive oil 1 tbsp (120 cal)

  • Mixed greens (20 cal)

Post-Workout

  • Protein shake (150 cal)

Dinner

  • Salmon 5 oz (300 cal)

  • Zucchini sautéed (60 cal)

Snack

  • Almonds 20g (115 cal)

Daily Total: ~1,655 calories

🥑 DAY 2

Breakfast

  • Keto protein pancakes (205 cal)

Lunch

  • Ground turkey 5 oz (240 cal)

  • Avocado oil 1 tbsp (120 cal)

  • Broccoli 1 cup (50 cal)

Post-Workout

  • Protein shake (150 cal)

Dinner

  • Sirloin steak 5 oz (310 cal)

  • Asparagus + butter (60 cal)

Snack

  • Cheese stick + walnuts (145 cal)

Daily Total: ~1,660 calories

🥑 DAY 3

Breakfast

  • Greek yogurt (¾ cup – 170 cal)

  • Chia seeds 1 tbsp (60 cal)

Lunch

  • Tuna salad lettuce wraps (230 cal)

Post-Workout

  • Protein shake (150 cal)

Dinner

  • Chicken thighs 5 oz (320 cal)

  • Cauliflower rice + olive oil (90 cal)

Snack

  • Hard-boiled egg (70 cal)

  • Dark chocolate 85% (60 cal)

Daily Total: ~1,600 calories

🥑 DAY 4

Breakfast

  • Omelet (2 eggs, veggies, cheese – 250 cal)

Lunch

  • Shrimp 6 oz (180 cal)

  • ½ avocado (120 cal)

  • Olive oil drizzle (60 cal)

Post-Workout

  • Protein shake (150 cal)

Dinner

  • Pork loin 5 oz (280 cal)

  • Green beans sautéed (70 cal)

Snack

  • Peanut butter 1 tbsp (95 cal)

Daily Total: ~1,650 calories

🥑 DAY 5

Breakfast

  • Protein smoothie with coconut milk (210 cal)

Lunch

  • Chicken salad with olive oil mayo (350 cal)

Post-Workout

  • Protein shake (150 cal)

Dinner

  • Salmon 5 oz (300 cal)

  • Brussels sprouts (90 cal)

Snack

  • Cheese + olives (120 cal)

Daily Total: ~1,720 calories

🥑 DAY 6

Breakfast

  • Egg scramble: 2 eggs + 2 whites (210 cal)

Lunch

  • Turkey burger 6 oz (280 cal)

  • Avocado slices (100 cal)

Post-Workout

  • Protein shake (150 cal)

Dinner

  • Steak 5 oz (310 cal)

  • Spinach sautéed (60 cal)

Snack

  • Macadamia nuts 15g (110 cal)

Daily Total: ~1,720 calories

🥑 DAY 7 (Reset + Light Day)

Breakfast

  • Eggs + avocado (300 cal)

Lunch

  • Grilled fish 5 oz (220 cal)

  • Salad + olive oil (140 cal)

Post-Workout

  • Protein shake (150 cal)

Dinner

  • Chicken breast 5 oz (230 cal)

  • Veggies sautéed (70 cal)

Snack

  • Greek yogurt (120 cal)

Daily Total: ~1,600 calories

🛒 SHOPPING LIST

Proteins

  • Eggs & egg whites

  • Chicken breast & thighs

  • Salmon, white fish, shrimp

  • Ground turkey, steak, pork loin

  • Protein powder (whey or plant-based)

Healthy Fats

  • Avocados

  • Olive oil, avocado oil, butter

Vegetables

  • Spinach, mixed greens, lettuce

  • Broccoli, zucchini, cauliflower

  • Asparagus, green beans, Brussels sprouts

Extras

  • Greek yogurt (plain)

  • Almonds, walnuts, macadamia nuts

  • Chia seeds

  • Dark chocolate (85%)

  • Salt, pepper, cinnamon

💪 What’s Next?

This meal plan is Step 1 of the ABS2B Fitness Challenge.
👉 Strength training workouts drop tomorrow — designed to pair perfectly with this reset and help you build lean muscle, strength, and confidence.

ABS2B Fitness Challenge
Reset. Refocus. Rise Strong.

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