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

Mixed nuts

Almonds

Peanut butter

Hummus

Carrot sticks

Apple slices

Meats

Chicken

Turkey

Beef

Salmon

Shrimp

Cod

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

Asparagus

Tomatoes

Mixed vegetables

Kale

Broccoli

Spinach

Zucchini

Brussels sprouts

Sweet potatoes

Cucumber

Pineapple

Banana

Small apples

Pear

Plant based

Tofu

Lentils

Chia seeds

Vegan protein powder

Portobello mushrooms

Bakery

Whole grain bread

Whole grain tortilla

Whole grain croutons

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.

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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.

Recommended nutrient breakdown

Protein: 20%

Fat: 20%

Carbs: 50%

Fiber: 5%

Other: 5%

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

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

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.

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 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🔥: 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

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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