7-day Meal Plan For Abs

Working on your abs and need a diet to match? Our 7-day meal plan for abs focuses on foods that support core strength. Discover how to eat for muscle definition and easily convert these meals into a shopping list. Let's carve those abs with good nutrition!

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Meal plan grocery list

Greek yogurt

Mixed berries

Granola

Chicken

Mixed greens salad

Avocado

Olive oil

Salmon

Asparagus

Quinoa

Almonds

Small apples

Eggs

Spinach

Tomatoes

Feta cheese

Black beans

Mixed vegetables

Shrimp

Kale

Cottage cheese

Pineapple

Banana

Almond milk

Protein powder

Turkey

Whole grain tortilla

Tofu

Broccoli

Brown rice

Whole grain bread

Peanut butter

Lentils

Brussels sprouts

Sweet potatoes

Mixed nuts

Chia seeds

Beef

Variety of vegetables

Carrot sticks

Hummus

Vegan protein powder

Portobello mushrooms

Cucumber

Tzatziki

Overnight oats

Apple slices

Whole grain croutons

Cod

Zucchini

Barley

Pear

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Meal plan overview

Working on your abs? Our 7-day meal plan for abs focuses on foods that support core strength. It's about eating for muscle definition and overall fitness.

With a mix of protein, healthy fats, and complex carbs, this plan is your ally in carving out those abs with good nutrition.

7-day Meal Plan For Abs exemplary product

Foods to eat

Carbohydrates: Whole grain breads, pasta, and brown rice for energy.
Lean Proteins: Chicken, turkey, fish, and tofu for muscle repair and growth.
Healthy Fats: Avocado, fatty fish, nuts, and olive oil for long-lasting energy.
Fruits and Vegetables: A wide variety for vitamins, minerals, and hydration.
Dairy or Alternatives: Milk, yogurt, or plant-based alternatives for calcium and protein.
Hydrating Fluids: Water, sports drinks, and herbal teas to stay hydrated.
Energy-Boosting Snacks: Bananas, energy bars, or oatmeal for quick fuel.

✅ Tip

Incorporate beetroot in your diet, as it's rich in nitrates and may improve endurance and performance.

Foods not to eat

High-Fat Foods: Fried foods and other greasy options that can slow digestion.
Heavy Proteins: Red meats or other hard-to-digest proteins before running.
Refined Sugars: Sweets and sugary snacks that can cause energy spikes and crashes.
Excessive Fiber: High-fiber foods right before a run can cause gastrointestinal distress.
Alcohol and Caffeine: Can lead to dehydration and affect performance.
Processed Foods: Often high in sodium and preservatives, not ideal for optimal health and performance.
Dairy: For those sensitive, dairy can cause gastrointestinal issues before a run.

Main benefits

The 7-Day Meal Plan For Runners is designed to fuel the nutritional needs of active individuals. This plan emphasizes a mix of complex carbohydrates, lean proteins, and healthy fats to support energy levels and muscle recovery. Adequate hydration and nutrient-dense foods contribute to optimal performance and overall well-being for runners during training and competitions.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

For defined abs, focus on lean proteins, healthy fats, and fiber-rich foods. Here are some suitable alternatives:

Replace Greek yogurt with plain skyr for a higher protein, creamy alternative.
Instead of quinoa, try bulgur for a whole grain that is high in fiber and protein.
Switch whole grain bread with sprouted grain bread for added nutrients and digestibility.
Use steel-cut oats instead of overnight oats for a more minimally processed, fiber-rich breakfast.
Substitute peanut butter with cashew butter for a creamy, nutrient-dense alternative.

How to budget on this meal plan

To budget a 7-day meal plan for abs, prioritize buying bulk and generic brands for staples like brown rice, quinoa, and oats. Opt for seasonal fruits and vegetables for better prices and quality. Incorporate versatile proteins like chicken, eggs, and tofu across multiple meals. Choose less expensive cuts of beef and buy frozen shrimp and fish like cod to save costs. Utilize beans, lentils, and mixed nuts as affordable protein and fiber sources. Plan to use ingredients in various ways, like spinach in salads and smoothies, to reduce waste and expenses. Homemade hummus and tzatziki can be more cost-effective than store-bought versions.

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Extra tips

Any healthy snack ideas?

Snacks that support abdominal muscle definition by being low in sugar and high in protein:

Hard-boiled eggs
Greek yogurt with mixed nuts
Celery sticks with tuna salad
Lean turkey slices wrapped around cucumber
Protein shake with almond milk
Quinoa salad with veggies and chicken
Edamame beans

What should I drink on this meal plan?

For those focusing on abs, choose beverages that support muscle definition and fat loss. Water is essential for metabolism and hydration. Green tea can boost fat burning. Protein shakes aid in muscle recovery and growth. Avoid sugary and carbonated beverages that can cause bloating. Black coffee in moderation can enhance workouts.

How to get even more nutrients?

A diet for building abs is as much about nutrition as it is about exercise. Focus on lean proteins like chicken, fish, and plant-based sources for muscle growth and repair. Incorporate plenty of fiber from vegetables and whole grains to aid digestion and keep you full. Limiting processed foods, sugars, and unhealthy fats is crucial. Hydration is important too, as water helps to reduce bloating and maintain a lean appearance. Remember, for abs to show, body fat percentage needs to be low, which is where diet plays a key role.

Meal plan suggestion

7-Day Meal Plan for Abs

Day 1

Breakfast: Greek yogurt with mixed berries and a sprinkle of granola
Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing
Dinner: Baked salmon with steamed asparagus and quinoa
Snack: Almonds and a small apple

Calories: 2000 Fat: 85g Carbs: 180g Protein: 130g

Day 2

Breakfast: Omelet with spinach, tomatoes, and feta cheese
Lunch: Quinoa and black bean bowl with mixed vegetables
Dinner: Grilled shrimp with a kale and quinoa salad
Snack: Cottage cheese with pineapple

Calories: 1900 Fat: 75g Carbs: 170g Protein: 125g

Day 3

Breakfast: Smoothie with spinach, banana, almond milk, and protein powder
Lunch: Turkey and avocado wrap with whole grain tortilla
Dinner: Stir-fried tofu with broccoli and brown rice
Snack: Greek yogurt with a handful of berries

Calories: 2000 Fat: 80g Carbs: 190g Protein: 120g

Day 4

Breakfast: Whole grain toast with peanut butter and sliced banana
Lunch: Lentil soup with a side of mixed greens salad
Dinner: Baked chicken breast with roasted Brussels sprouts and sweet potato
Snack: A handful of mixed nuts

Calories: 1950 Fat: 78g Carbs: 185g Protein: 115g

Day 5

Breakfast: Chia pudding with almond milk and mixed berries
Lunch: Spinach salad with grilled salmon, avocado, and vinaigrette
Dinner: Beef stir-fry with a variety of vegetables and a side of brown rice
Snack: Carrot sticks with hummus

Calories: 2000 Fat: 80g Carbs: 185g Protein: 125g

Day 6

Breakfast: Vegan protein shake with almond milk and a banana
Lunch: Hummus and vegetable wrap with a whole grain tortilla
Dinner: Grilled portobello mushrooms with asparagus and quinoa
Snack: Sliced cucumber with tzatziki

Calories: 1900 Fat: 75g Carbs: 180g Protein: 110g

Day 7

Breakfast: Overnight oats with almond milk, chia seeds, and apple slices
Lunch: Chicken Caesar salad with light dressing and whole grain croutons
Dinner: Baked cod with roasted zucchini and a side of barley
Snack: A pear