14-Day Meal Plan for Abs: Fat-Burning Foods for a Shaped Core

Written byListonic team

Updated on Nov 22, 2024

Define your abs with our 14-day meal plan focused on nutrient-dense and metabolism-boosting recipes. Whether you're aiming for a six-pack or just looking to strengthen your core, this plan offers a variety of delicious meals that support your abdominal goals. Combine these recipes with your fitness routine for a well-rounded approach to achieving toned abs.

Meal plan grocery list

Meats

Chicken

Turkey

Fish

Dairy & eggs

Eggs

Unsweetened Greek yogurt

Low-fat cottage cheese

Dry goods

Quinoa

Brown rice

Flaxseeds

Chia seeds

Fresh grocery

Spinach

Kale

Broccoli

Avocado

Blueberries

Strawberries

Sweet potatoes

Tomatoes

Cucumber

Beverages

Green tea

Water

Spices & sauces

Olive oil

Snacks & sweets

Almonds

Meal plan overview

Achieve your fitness goals with our 14-day meal plan for abs. Packed with nutrient-dense and metabolism-boosting recipes, this plan offers a variety of delicious meals that support your abdominal goals. Combine these recipes with your fitness routine for a well-rounded approach to achieving toned abs.

14-day meal plan for abs exemplary product

Foods to eat

Lean Proteins: Incorporate sources like chicken breast, fish, tofu, and legumes for muscle development.
Healthy Fats: Include avocados, nuts, seeds, and olive oil for essential fatty acids and satiety.
Fruits: Choose berries, apples, and citrus fruits for natural sweetness and antioxidants.
Vegetables: Include a variety of colorful vegetables for fiber, vitamins, and minerals.
Whole Grains: Opt for quinoa, brown rice, and oats for sustained energy and fiber.
Low-Fat Dairy or Alternatives: Include Greek yogurt, skim milk, or plant-based alternatives for calcium and protein.
Hydration: Drink water and herbal teas throughout the day for optimal hydration.
Snack on Nuts and Seeds: Choose almonds, walnuts, chia seeds, or flaxseeds for healthy snacking.
Limit Added Sugars: Minimize intake of sugary snacks and drinks to support overall health.
Portion Control: Be mindful of portion sizes to manage overall calorie intake.

✅Tip

Focus on high-fiber vegetables at dinner to keep you full and support digestion, which is essential for a lean midsection.

Foods not to eat

Processed Foods: Minimize heavily processed snacks, sweets, and convenience foods for better nutrition.
Highly Processed Meats: Limit intake of processed meats and choose lean protein sources instead.
Excessive Added Fats: Be cautious with added fats and oils to maintain a balanced diet.
High-Calorie Beverages: Avoid sugary drinks and opt for water or unsweetened alternatives.
Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.
Regular Physical Activity: Combine a balanced diet with targeted core exercises for optimal results.
Regular Health Checks: Monitor overall health, including body composition and energy levels, regularly.
Consult a Healthcare Professional: For personalized advice or concerns, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for abs is designed to support lean muscle development and fat reduction around the abdomen. It focuses on protein-rich foods and healthy fats, along with regular abdominal exercises.

Recommended nutrient breakdown

Protein: 25%

Fat: 28%

Carbs: 42%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Lean protein like chicken, turkey, and fish are staples that can be bought in bulk. Eggs and Greek yogurt offer variety and are often cheaper when purchased in larger quantities. Quinoa, spinach, and kale can be more cost-effective when bought in bulk. Berries, almonds, and chia seeds are also more affordable in larger sizes.

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Extra tips

Strengthen your core with these abs-friendly snacks:

Greek yogurt with flaxseeds
Celery sticks with almond butter
Chicken breast slices
Cottage cheese with sliced cucumber
Protein smoothie with spinach and berries
Boiled chickpeas salad
Almond and protein bar (low sugar)

For those focusing on abs, water is essential for staying hydrated and feeling full. Green tea boosts metabolism and aids fat burning. Protein shakes help in muscle building and repair. Black coffee, in moderation, can enhance workout performance. Coconut water is a great natural electrolyte replacer post-workout.

For strengthening and defining abs, diet plays a significant role. High-protein foods help build muscle and aid recovery. Including lean meats, eggs, and plant-based proteins like tofu can be beneficial. Fiber-rich vegetables and whole grains help reduce bloating and promote a lean midsection. Healthy fats from fish and nuts are essential for their anti-inflammatory properties and help fuel body sculpting.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and tomatoes
Lunch:Grilled chicken salad with mixed greens, cucumber, and olive oil dressing
Dinner:Baked salmon with quinoa and steamed broccoli
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 150g

Day 2

Breakfast:Greek yogurt parfait with mixed berries and chia seeds
Lunch:Turkey and avocado wrap with whole-grain tortilla and spinach
Dinner:Quinoa-stuffed bell peppers with lean ground turkey and diced tomatoes
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 190g
Protein🥩: 155g

Day 3

Breakfast:Oatmeal topped with sliced almonds and strawberries
Lunch:Grilled chicken breast with roasted sweet potatoes and steamed kale
Dinner:Baked cod with quinoa pilaf and sautéed spinach
Calories🔥: 1950
Fat💧: 68g
Carbs🌾: 175g
Protein🥩: 145g

Day 4

Breakfast:Smoothie with spinach, banana, almond milk, and flaxseeds
Lunch:Turkey chili with black beans, diced tomatoes, and avocado
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Calories🔥: 2050
Fat💧: 72g
Carbs🌾: 185g
Protein🥩: 150g

Day 5

Breakfast:Whole-grain toast with mashed avocado and poached eggs
Lunch:Grilled chicken salad with quinoa, cucumber, and balsamic vinaigrette
Dinner:Baked salmon with roasted sweet potatoes and steamed broccoli
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 150g

Day 6

Breakfast:Greek yogurt with sliced almonds, berries, and honey
Lunch:Turkey and vegetable stir-fry with brown rice
Dinner:Grilled chicken breast with quinoa salad and sautéed spinach
Calories🔥: 1950
Fat💧: 68g
Carbs🌾: 175g
Protein🥩: 145g

Day 7

Breakfast:Scrambled eggs with spinach, tomatoes, and feta cheese
Lunch:Turkey and avocado sandwich on whole-grain bread with mixed greens
Dinner:Baked cod with quinoa pilaf and steamed asparagus
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 150g

Day 8

Breakfast:Smoothie with kale, banana, almond milk, and chia seeds
Lunch:Grilled chicken Caesar salad with whole-grain croutons
Dinner:Turkey meatballs with marinara sauce served over zucchini noodles
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 190g
Protein🥩: 155g

Day 9

Breakfast:Overnight oats with almond milk, sliced almonds, and berries
Lunch:Quinoa salad with grilled shrimp, avocado, and cherry tomatoes
Dinner:Baked chicken breast with sweet potato mash and steamed broccoli
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 150g

Day 10

Breakfast:Greek yogurt with chia seeds, sliced almonds, and berries
Lunch:Turkey and vegetable stir-fry with brown rice
Dinner:Grilled salmon with quinoa salad and sautéed spinach
Calories🔥: 2050
Fat💧: 72g
Carbs🌾: 185g
Protein🥩: 150g

Day 11

Breakfast:Whole-grain toast with mashed avocado and poached eggs
Lunch:Turkey and avocado wrap with whole-grain tortilla and spinach
Dinner:Baked cod with quinoa pilaf and steamed asparagus
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 150g

Day 12

Breakfast:Smoothie with spinach, banana, almond milk, and flaxseeds
Lunch:Grilled chicken salad with quinoa, cucumber, and balsamic vinaigrette
Dinner:Turkey chili with black beans, diced tomatoes, and avocado
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 190g
Protein🥩: 155g

Day 13

Breakfast:Oatmeal topped with sliced almonds and strawberries
Lunch:Grilled chicken breast with roasted sweet potatoes and steamed kale
Dinner:Baked cod with quinoa pilaf and sautéed spinach
Calories🔥: 1950
Fat💧: 68g
Carbs🌾: 175g
Protein🥩: 145g

Day 14

Breakfast:Greek yogurt parfait with mixed berries and chia seeds
Lunch:Turkey and vegetable stir-fry with brown rice
Dinner:Grilled salmon with quinoa salad and sautéed spinach
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 150g

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Want to learn more?

Time-restricted feeding in young men performing resistance training: A randomized controlled trial

⚠️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.

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