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!
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
Article Reviewed
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.
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.
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.
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.
Download the grocery list FREE
- Add & remove items
- Sort items by store aisles
- Share the list with others
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 suggestions
7-Day Meal Plan for Abs
Day 1
- Breakfast: Greek yogurt with mixed berries and a sprinkle of granola (high in protein and fiber)
- Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing (lean protein and healthy fats)
- Dinner: Baked salmon with steamed asparagus and quinoa (omega-3 fatty acids and whole grains)
- Snack: Almonds and a small apple (healthy fats and natural sugars)
Day 2
- Breakfast: Omelet with spinach, tomatoes, and feta cheese (rich in protein and low in carbs)
- Lunch: Quinoa and black bean bowl with mixed vegetables (fiber and plant-based protein)
- Dinner: Grilled shrimp with a kale and quinoa salad (lean protein and nutrient-dense greens)
- Snack: Cottage cheese with pineapple (protein and a bit of sweetness)
Day 3
- Breakfast: Smoothie with spinach, banana, almond milk, and protein powder (nutrient-rich and filling)
- Lunch: Turkey and avocado wrap with whole grain tortilla (balanced protein and healthy fats)
- Dinner: Stir-fried tofu with broccoli and brown rice (plant-based protein and fiber)
- Snack: Greek yogurt with a handful of berries (protein and antioxidants)
Day 4
- Breakfast: Whole grain toast with peanut butter and sliced banana (healthy fats and energy-boosting carbs)
- Lunch: Lentil soup with a side of mixed greens salad (fiber and protein)
- Dinner: Baked chicken breast with roasted Brussels sprouts and sweet potato (lean protein and complex carbs)
- Snack: A handful of mixed nuts (healthy fats and protein)
Day 5
- Breakfast: Chia pudding with almond milk and mixed berries (omega-3 fatty acids and fiber)
- Lunch: Spinach salad with grilled salmon, avocado, and vinaigrette (omega-3s and iron)
- Dinner: Beef stir-fry with a variety of vegetables and a side of brown rice (lean protein and fiber)
- Snack: Carrot sticks with hummus (fiber and protein)
Day 6
- Breakfast: Vegan protein shake with almond milk and a banana (plant-based protein and carbs)
- Lunch: Hummus and vegetable wrap with a whole grain tortilla (fiber and protein)
- Dinner: Grilled portobello mushrooms with asparagus and quinoa (nutrient-rich and satisfying)
- Snack: Sliced cucumber with tzatziki (refreshing and low in calories)
Day 7
- Breakfast: Overnight oats with almond milk, chia seeds, and apple slices (sustained energy and fiber)
- Lunch: Chicken Caesar salad with light dressing and whole grain croutons (lean protein and whole grains)
- Dinner: Baked cod with roasted zucchini and a side of barley (lean protein and fiber)
- Snack: A pear (natural sugars and fiber)
Download the FREE grocery list for this meal plan
Get grocery list
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.
