7-day Meal Plan For Abs

Written byListonic team

Updated on Nov 22, 2024

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!

Meal plan grocery list

Dry goods

Brown rice

Quinoa

Barley

Granola

Overnight oats

Snacks & sweets

Granola

Mixed nuts

Peanut butter

Hummus

Carrot sticks

Apple slices

Whole grain croutons

Meats

Chicken

Turkey

Beef

Cod

Shrimp

Salmon

Dairy & eggs

Greek yogurt

Cottage cheese

Feta cheese

Eggs

Beverages

Almond milk

Spices & sauces

Olive oil

Tzatziki

Fish & seafood

Salmon

Shrimp

Cod

Fresh grocery

Mixed greens salad

Avocado

Mixed vegetables

Tomatoes

Spinach

Kale

Broccoli

Brussels sprouts

Asparagus

Zucchini

Cucumber

Small apples

Banana

Pineapple

Pear

Plant based

Tofu

Lentils

Chia seeds

Vegan protein powder

Portobello mushrooms

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

Lean Proteins: Chicken, turkey, fish, and plant-based proteins like tofu and tempeh to build muscle.
Complex Carbohydrates: Quinoa, brown rice, and sweet potatoes for sustained energy.
Healthy Fats: Avocado, nuts, seeds, and olive oil for overall health and satiety.
Fiber-Rich Vegetables: Leafy greens, broccoli, and bell peppers to aid digestion and reduce bloating.
Low-Sugar Fruits: Berries, apples, and pears for essential vitamins and antioxidants.
Hydration: Plenty of water, herbal teas, and coconut water for hydration and electrolyte balance.
Probiotic Foods: Yogurt, kefir, and fermented foods for gut health.

✅Tip

Focus on fiber-rich vegetables and lean proteins to support muscle definition and satiety.

Foods not to eat

Refined Carbohydrates: White bread, pasta, and sugary cereals that can cause bloating and fat accumulation.
Sugary Snacks and Drinks: Candy, cookies, and soft drinks which contribute to fat gain.
Alcohol: Can lead to excess belly fat and hinder muscle recovery.
Fried and Greasy Foods: Fast food and deep-fried items that are high in unhealthy fats.
High-Sodium Foods: Processed snacks and ready meals that can cause water retention and bloating.
Heavy Dairy Products: Full-fat cheese and cream which can be high in saturated fats.
Artificial Sweeteners: Can cause bloating and discomfort, affecting the appearance of abs.

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Main benefits

The 7-Day Meal Plan For Abs focuses on supporting core strength and muscle definition. This plan emphasizes lean proteins, whole grains, and a variety of vegetables to promote overall fitness and help reduce body fat. Adequate hydration and portion control contribute to a balanced diet that supports individuals aiming to enhance abdominal muscle definition.

Recommended nutrient breakdown

Protein: 25%

Fat: 20%

Carbs: 45%

Fiber: 8%

Other: 2%

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

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

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.

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

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
Calories🔥: 1950
Fat💧: 78g
Carbs🌾: 185g
Protein🥩: 115g

Download the FREE grocery list for this meal plan

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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