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

Simple Proteins: Grilled chicken, turkey slices, or fish sticks.
Whole Grains: Plain pasta, brown rice, or whole grain bread.
Mild Vegetables: Carrots, cucumbers, or peas, either raw or lightly cooked.
Fruits: Apples, bananas, or berries, which are often more acceptable to picky eaters.
Dairy Products: Cheese sticks, yogurt, or milk.
Smoothies: Combining fruits with yogurt or milk for a nutritious treat.
Simple Snacks: Rice cakes, plain crackers, or popcorn.

✅ Tip

Introduce new foods slowly and pair them with familiar favorites to gradually expand their palate.

Foods not to eat

Spicy Foods: Anything with too much heat or strong spices.
Complex Mixtures: Dishes where ingredients are heavily mixed, like casseroles or stews.
Strong Flavors: Foods with intense or unfamiliar flavors, such as blue cheese or olives.
Overly Textured Foods: Items with unusual or challenging textures, like tofu or certain seafood.
Large Pieces: Foods that are not bite-sized or easy to handle.
Highly Processed Foods: While often preferred, they should be limited for health reasons.
Unknown Foods: Introduce new items slowly and in small amounts.

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Main benefits

The Meal Plan For Picky Eaters is crafted to accommodate individuals with selective taste preferences. This plan focuses on introducing a variety of flavors and textures gradually. It includes familiar favorites while incorporating new and nutritious options. By promoting a positive and relaxed approach to trying new foods, the plan aims to broaden the palate and encourage a diverse and balanced diet over time.

🎓 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 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: 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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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.