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Heart-healthy diet plan for abs

Getting those defined abs while taking care of your heart? It’s possible with a heart-healthy diet that supports lean muscle and overall heart wellness. Dive into foods that help you sculpt your core and keep your heart pumping healthily.

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Diet plan grocery list

  • Spinach
  • Kale
  • Broccoli
  • Bell peppers
  • Zucchini
  • Carrots
  • Tomatoes
  • Sweet potatoes
  • Avocados
  • Berries
  • Apples

  • Bananas
  • Oranges
  • Chicken breast
  • Salmon
  • Turkey breast
  • Eggs
  • Tofu
  • Quinoa
  • Brown rice
  • Oats
  • Whole grain bread

  • Low-fat Greek yogurt
  • Cottage cheese
  • Olive oil
  • Almonds
  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds
  • Lentils
  • Black beans

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

Diet plan overview

The heart-healthy diet plan for abs combines core-strengthening nutrition with heart health benefits. This plan focuses on foods that help you achieve a toned midsection while also supporting your heart, making it easier to get defined abs without compromising your heart wellness. It’s about enjoying meals that are good for both your abs and your heart.

Getting great abs while maintaining heart health is all about smart choices. You can sculpt your core and keep your heart strong with the right balance of nutrition.

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Foods to eat

  • Lean Proteins: Chicken, turkey, and fish help build muscle while keeping fat levels low.
  • Whole Grains: Brown rice, quinoa, and oats provide fiber and support a lean physique.
  • Fibrous Vegetables: Broccoli, spinach, and bell peppers aid digestion and help maintain a flat stomach.
  • Healthy Fats: Avocados, nuts, and olive oil support metabolism and muscle health.
  • Low-Sugar Fruits: Berries, apples, and pears provide sweetness without excessive sugar.

Foods not to eat

  • Refined Carbs: White bread, pastries, and sugary snacks can lead to bloating and fat gain.
  • Fried Foods: French fries, fried chicken, and other fried items can introduce unhealthy fats that hinder your fitness goals.
  • Sugary Foods: Candy, soda, and baked goods can contribute to fat storage and should be limited.
  • High-Sodium Foods: Processed snacks and canned soups can cause water retention and bloating.
  • Alcohol: Alcoholic beverages can add empty calories and negatively impact your efforts to achieve defined abs.
💡 Tip

Incorporate green tea into your daily routine to help boost metabolism and support fat loss around the abdominal area.

Main benefits

The heart-healthy diet plan for abs helps in reducing abdominal fat with nutrient-dense, low-calorie foods. It supports lean muscle maintenance through high-quality proteins and healthy fats. This diet can enhance metabolism, aiding in effective weight management. Additionally, it promotes a balanced diet that helps in avoiding bloating and achieving a flatter stomach.

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📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

Purchase bulk whole grains like quinoa and brown rice to keep meal prep cost-effective. Use eggs and canned beans as affordable protein sources that help with muscle building. Opt for frozen fruits and vegetables, which are cheaper and great for smoothies and sides. Grow your own greens and herbs at home to reduce costs and add fresh flavors to your meals.

Download the FREE grocery list for this Diet plan

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Meal Plan for Heart-healthy Diet Plan for Abs

Day 1

  • Breakfast: Oatmeal with sliced bananas, chia seeds, and a drizzle of honey
  • Lunch: Spinach and quinoa salad with bell peppers and a lemon-olive oil dressing
  • Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli
  • Snack: Apple slices with a handful of almonds

Calories: 1550   Fat: 55g   Carbs: 175g   Protein: 85g

Day 2

  • Breakfast: Smoothie with kale, berries, and low-fat Greek yogurt
  • Lunch: Quinoa and tofu bowl with diced bell peppers and fresh tomatoes
  • Dinner: Baked chicken breast with brown rice and roasted carrots
  • Snack: Orange slices with a handful of walnuts

Calories: 1500   Fat: 52g   Carbs: 170g   Protein: 82g

Day 3

  • Breakfast: Whole grain toast topped with avocado and a side of berries
  • Lunch: Kale and turkey breast salad with lemon vinaigrette
  • Dinner: Stir-fried tofu with bell peppers and quinoa
  • Snack: Banana with a handful of pumpkin seeds

Calories: 1580   Fat: 54g   Carbs: 178g   Protein: 85g

Day 4

  • Breakfast: Smoothie bowl with low-fat Greek yogurt, banana, and chia seeds
  • Lunch: Spinach and black bean salad with diced tomatoes and avocado
  • Dinner: Grilled turkey breast with roasted sweet potatoes and steamed broccoli
  • Snack: Sliced apples with a handful of walnuts

Calories: 1520   Fat: 50g   Carbs: 172g   Protein: 84g

Day 5

  • Breakfast: Oatmeal with apples, flaxseeds, and skim milk
  • Lunch: Brown rice and lentil bowl with sautéed bell peppers and garlic
  • Dinner: Baked salmon with quinoa and a side of garlic sautéed kale
  • Snack: Mixed berries with a handful of almonds

Calories: 1550   Fat: 56g   Carbs: 175g   Protein: 85g

Day 6

  • Breakfast: Smoothie with spinach, banana, and flaxseeds
  • Lunch: Quinoa and vegetable salad with roasted bell peppers
  • Dinner: Grilled chicken breast with brown rice and steamed broccoli
  • Snack: Orange slices with a handful of walnuts

Calories: 1480   Fat: 50g   Carbs: 170g   Protein: 80g

Day 7

  • Breakfast: Whole grain toast with almond butter and sliced bananas
  • Lunch: Spinach and black bean salad with diced tomatoes and olive oil dressing
  • Dinner: Baked tofu with brown rice and steamed zucchini
  • Snack: Apple slices with a handful of pumpkin seeds

Calories: 1500   Fat: 52g   Carbs: 170g   Protein: 82g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

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⚠️ 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.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

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