Diet plan grocery list
Brown rice
Chicken breast
Spinach
Greek yogurt
Eggs
Quinoa
Salmon
Broccoli
Cottage cheese
Sweet potatoes
Lean beef
Kale
Almonds
Avocado
Tuna
Brussels sprouts
Apples
Lentils
Oranges
Turkey breast
Cauliflower
Walnuts
Blueberries
Mung beans
Bell peppers
Bananas
Oats
Green peas
Strawberries
Paneer
Carrots
Papaya
Milk
Diet plan overview
Achieving sculpted abs requires a specific nutritional approach, and the Indian diet plan for abs emphasizes lean proteins and complex carbohydrates. Foods like grilled chicken, fish, and legumes are staples, providing the necessary proteins to build muscle while managing overall calorie intake.
Fats are not shunned but are sourced wisely from nuts, seeds, and oils to ensure they contribute positively to the body's needs. Regular meal timings and portion control play a vital role in this diet, helping to maintain metabolism and reduce fat accumulation around the midsection.
Foods to eat
- Protein-rich Foods: Eggs, cottage cheese, and grilled chicken to support muscle building.
- High-fiber Vegetables: Broccoli, bell peppers, and spinach to aid digestion and reduce bloating.
- Whole Grains: Quinoa, barley, and whole wheat to keep you full and satisfied.
- Healthy Fats: Olive oil, almonds, and fish oil for essential fatty acids.
- Hydrating Fluids: Plenty of water and herbal teas to maintain hydration and muscle function.
✅ Tip
Incorporate flaxseed into your meals; its omega-3 fatty acids are perfect for sculpting abs and fighting belly fat.
Foods not to eat
- Refined Carbs: White bread and pasta which can lead to fat gain around the midsection.
- Sugar-laden Foods: Candies, cakes, and ice cream that add calories without nutrients.
- Alcoholic Beverages: Can contribute to excess belly fat and poor muscle recovery.
- High-sodium Snacks: Salted nuts and crisps which can cause water retention and bloating.
- Fatty Meats: Avoid pork belly and other high-fat meats that are high in saturated fats.
Main benefits
Sculpt your core and define your muscles with the Indian diet plan for abs. This diet focuses on high-protein meals and healthy fats that help build muscle and burn fat, making it easier to achieve that toned look. Incorporating a variety of spices not only enhances flavor but also boosts metabolism, aiding in faster fat loss.
📊 Nearly three-quarters of Americans are cutting back on sugar (Source)
How to budget on this diet plan
Building strong abs on a budget is possible with the right nutrition strategy. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains to support muscle growth and definition without spending a fortune. Incorporate healthy fats from sources like nuts, seeds, avocados, and olive oil into your meals to help keep you full and satisfied. Limit your intake of processed foods and sugary snacks, which can sabotage your efforts to reveal your abs and strain your budget. And consider meal prepping to stay on track with your nutrition goals while saving time and money throughout the week.
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Meal plan suggestion
7-Day Meal Plan for Indian Diet Plan for Abs
Day 1
- Breakfast: Greek yogurt with blueberries and a banana
- Lunch: Quinoa salad with spinach, bell peppers, and grilled chicken breast
- Dinner: Grilled salmon with steamed broccoli and brown rice
- Snack: Apple slices with almond butter
Day 2
- Breakfast: Oats with strawberries and walnuts
- Lunch: Lentil curry with brown rice and a side of kale salad
- Dinner: Lean beef stir-fry with bell peppers and quinoa
- Snack: Cottage cheese with blueberries
Day 3
- Breakfast: Smoothie with Greek yogurt, spinach, avocado, and a banana
- Lunch: Grilled turkey breast with sweet potatoes and steamed Brussels sprouts
- Dinner: Paneer curry with brown rice and green peas
- Snack: Orange slices and almonds
Day 4
- Breakfast: Scrambled eggs with kale and a side of Greek yogurt
- Lunch: Salmon salad with spinach, quinoa, and bell peppers
- Dinner: Grilled chicken breast with steamed cauliflower and brown rice
- Snack: Papaya slices with cottage cheese
Day 5
- Breakfast: Oats with apples, almonds, and milk
- Lunch: Tuna salad with spinach, quinoa, and a side of broccoli
- Dinner: Turkey breast with sweet potatoes and green peas
- Snack: Banana with walnuts
Day 6
- Breakfast: Greek yogurt with strawberries and a side of oats
- Lunch: Grilled chicken breast with quinoa, spinach, and Brussels sprouts
- Dinner: Lean beef stir-fry with broccoli and brown rice
- Snack: Cottage cheese with blueberries
Day 7
- Breakfast: Smoothie with Greek yogurt, kale, avocado, and a banana
- Lunch: Lentil curry with quinoa and steamed cauliflower
- Dinner: Grilled salmon with sweet potatoes and green peas
- Snack: Orange slices with almonds
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by Zuzanna Kędziora
- Published on May 22, 2024
- Updated on Nov 1, 2024