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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.

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 lean proteins and reduce refined carbs to help reveal muscle definition and support muscle recovery.

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 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.

Meal Plan For Abs breakdown pie chart
🎓 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 better nutrient absorption.
  • 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 effectively for this abs-focused meal plan, prioritize buying bulk items like brown rice, quinoa, lentils, and oats. Opt for seasonal fruits and vegetables to save costs. Consider plant-based proteins like tofu and beans as economical alternatives to meat. Make your own granola and hummus to reduce expenses. Choose generic brands for staples like almond milk, Greek yogurt, and whole grain products. Plan meals around sales and discounts, especially for pricier items like salmon and beef.

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Extra tips

Any healthy snack ideas?

Snacks that support an abs-focused diet:

  • Celery sticks with almond butter
  • Boiled eggs with a sprinkle of paprika
  • Cottage cheese with sliced peaches
  • Spinach smoothie with Greek yogurt
  • Protein shake with whey
  • Tuna salad on cucumber slices
  • Bell pepper strips with hummus
What should I drink on this meal plan?

For those focusing on abs, beverages that support muscle building and fat loss are crucial. Water is fundamental for hydration and metabolism. Green tea boosts metabolism and fat burning. Protein shakes are key for muscle repair and growth. Black coffee, in moderation, can enhance workouts. Lastly, vegetable juices provide essential nutrients without excessive calories.

How to get even more nutrients?

For building and maintaining abs, nutrition is as important as exercise. Focus on proteins to support muscle growth, including options like turkey, fish, and legumes. Fiber-rich vegetables and whole grains will aid digestion and help manage weight by keeping you full longer. Incorporate healthy fats from sources like avocados and nuts to boost metabolism and maintain a healthy weight, crucial for revealing abs.

Meal plan suggestions

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: 1800  Fat: 75g  Carbs: 150g  Protein: 110g

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: 1750  Fat: 70g  Carbs: 145g  Protein: 105g

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: 1800  Fat: 72g  Carbs: 150g  Protein: 110g

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: 1800  Fat: 70g  Carbs: 160g  Protein: 105g

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: 1850  Fat: 75g  Carbs: 155g  Protein: 110g

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: 1750  Fat: 70g  Carbs: 150g  Protein: 100g

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: 1800  Fat: 72g  Carbs: 160g  Protein: 105g

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

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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.