Mediterranean meal plan for abs
Listonic team
Updated on Nov 22, 2024
The Mediterranean meal plan for abs focuses on lean proteins, whole grains, and healthy fats to support muscle definition and fat loss. Meals include grilled fish, chicken, quinoa salads, and Greek yogurt. This plan is high in protein and fiber, aiding in the development of abdominal muscles, reducing belly fat, and and incorporating a healthy diet through the whole process.
Meal plan grocery list
Fresh grocery
Mixed berries
Cherry tomatoes
Cucumbers
Broccoli
Asparagus
Spinach
Tomatoes
Olives
Lemons
Avocado
Lettuce
Bananas
Assorted berries
Green beans
Bell peppers
Apples
Mango
Carrots
Dry goods
Flaxseeds
Almonds
Walnuts
Black beans
Quinoa
Whole grain bread
Whole grain pasta
Whole grain crackers
Brown rice
Whole grain tortillas
Chia seeds
Tahini
Granola
Honey
Dairy & eggs
Greek yogurt
Feta cheese
Eggs
Meats
Chicken
Fish & seafood
Salmon
Shrimp
Tuna
Cod
Trout
Snacks & sweets
Hummus
Almond butter
Spices & sauces
Dill
Tzatziki sauce ingredients
Olive oil
Plant based
Chickpeas
Meal plan overview
Chisel your abs with the Mediterranean meal plan for abs. This plan focuses on healthy eating with lean proteins, healthy fats, and plenty of fresh produce to support muscle definition and weight loss.
It’s a strategic approach to eating that targets abdominal fitness, while still indulging in the delicious flavors of the Mediterranean style diet.
Foods to eat
Lean Meats: Such as chicken breast, turkey, and fish for muscle building.
High-Fiber Vegetables: Broccoli, spinach, and kale to promote satiety and digestion.
Healthy Fats: Avocados, fatty fish, nuts, and olive oil for metabolism and feeling full.
Whole Grains: Quinoa and whole wheat for sustained energy.
Low-Sugar Fruits: Berries, apples, and pears for natural sweetness and fiber.
Probiotic Foods: Greek yogurt and kefir for gut health.
Plenty of Water: For hydration and reducing water retention.
Herbal Teas: Such as green tea for its metabolism-boosting properties.
✅Tip
Foods not to eat
Processed Carbs: White bread, pastries, and sugary cereals that can cause bloating.
Sugary Snacks: Cakes, cookies, and candies that contribute to fat gain.
Alcohol: Can lead to weight gain and bloating.
Fried Foods: High in unhealthy fats and calories.
High-Sodium Foods: Can cause water retention and bloating.
Full-Fat Dairy Products: In excess can contribute to fat gain.
Processed Meats: High in saturated fats and sodium.
Sweetened Beverages: Soft drinks and high-sugar coffee drinks.
Main benefits
The Mediterranean meal plan for abs is designed to help in sculpting a lean and toned abdominal area. It focuses on foods that are low in calories but high in nutrients, particularly those that aid in fat loss and muscle definition. The plan includes a balanced mix of lean proteins, whole grains, and healthy fats, which help in managing calorie intake, building muscle, and reducing body fat. High-fiber vegetables and fruits are also a key component, aiding in digestion and providing essential vitamins and minerals. This meal plan not only targets abdominal toning but also embraces the overall health benefits of the Mediterranean diet.
Recommended nutrient breakdown
Protein: 20%
Fat: 30%
Carbs: 45%
Fiber: 3%
Other: 2%
How to budget on this meal plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips
Build a lean physique with these abs-friendly Mediterranean snacks:
- Celery sticks with tuna salad
- Boiled eggs with a sprinkle of paprika
- Roasted almonds and walnuts
- Grilled chicken strips with Greek yogurt dip
- Salmon sashimi
- Kale chips baked with olive oil and sea salt
- Quinoa bowl with avocado and black beans
For sculpting abs with a Mediterranean diet, water is essential, especially before meals to aid in portion control. Green tea boosts metabolism. Coffee, in moderation, can enhance fat burning. Skim milk or almond milk provides calcium without extra fat. Herbal teas, like peppermint, soothe digestion.
Meal plan suggestion
Day 1
- Breakfast: Greek yogurt with mixed berries and a sprinkle of flaxseeds (calories: 280, protein: 20g, carbs: 30g, fat: 8g)
- Lunch: Quinoa salad with grilled chicken, cherry tomatoes, cucumbers, and feta cheese (calories: 450, protein: 30g, carbs: 40g, fat: 18g)
- Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 6g, carbs: 18g, fat: 6g)
- Dinner: Grilled salmon with a side of steamed broccoli and asparagus (calories: 400, protein: 35g, carbs: 20g, fat: 20g)
Day 2
- Breakfast: Omelette with spinach, tomatoes, and olives (calories: 300, protein: 18g, carbs: 10g, fat: 20g)
- Lunch: Lentil and vegetable soup with a side of whole grain bread (calories: 400, protein: 18g, carbs: 50g, fat: 10g)
- Snack: A handful of almonds and a piece of fruit (calories: 200, protein: 6g, carbs: 20g, fat: 12g)
- Dinner: Baked chicken breast with quinoa and a mixed greens salad (calories: 450, protein: 40g, carbs: 35g, fat: 15g)
Day 3
- Breakfast: Smoothie with spinach, Greek yogurt, banana, and almond butter (calories: 350, protein: 15g, carbs: 45g, fat: 15g)
- Lunch: Whole grain wrap with turkey, avocado, lettuce, and tomato (calories: 400, protein: 25g, carbs: 40g, fat: 18g)
- Snack: Greek yogurt with a drizzle of honey and a sprinkle of chia seeds (calories: 180, protein: 10g, carbs: 20g, fat: 6g)
- Dinner: Grilled shrimp with a side of Mediterranean roasted vegetables (calories: 400, protein: 30g, carbs: 25g, fat: 20g)
Day 4
- Breakfast: Chia seed pudding with almond milk and berries (calories: 300, protein: 6g, carbs: 40g, fat: 12g)
- Lunch: Tuna salad with mixed greens, olives, and a lemon-olive oil dressing (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Snack: Whole grain crackers with avocado spread (calories: 150, protein: 3g, carbs: 15g, fat: 8g)
- Dinner: Baked cod with a side of quinoa and steamed green beans (calories: 450, protein: 35g, carbs: 40g, fat: 15g)
Day 5
- Breakfast: Whole grain toast with almond butter and sliced banana (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
- Lunch: Greek salad with chickpeas, cucumber, tomato, and feta (calories: 350, protein: 15g, carbs: 30g, fat: 20g)
- Snack: Carrot and bell pepper sticks with tzatziki sauce (calories: 100, protein: 3g, carbs: 12g, fat: 4g)
- Dinner: Grilled vegetable skewers with a side of brown rice (calories: 400, protein: 10g, carbs: 55g, fat: 12g)
Day 6
- Breakfast: Scrambled eggs with spinach and whole grain toast (calories: 300, protein: 20g, carbs: 25g, fat: 15g)
- Lunch: Whole grain pasta with tomato sauce and grilled vegetables (calories: 400, protein: 12g, carbs: 65g, fat: 10g)
- Snack: A small apple and a handful of walnuts (calories: 200, protein: 4g, carbs: 25g, fat: 12g)
- Dinner: Baked trout with lemon and dill, served with a side of roasted asparagus (calories: 400, protein: 35g, carbs: 20g, fat: 20g)
Day 7
- Breakfast: Greek yogurt with granola and a drizzle of honey (calories: 280, protein: 10g, carbs: 40g, fat: 10g)
- Lunch: Mediterranean chickpea salad with olives, cucumber, tomato, and feta (calories: 350, protein: 12g, carbs: 40g, fat: 18g)
- Snack: Fresh fruit salad (calories: 120, protein: 2g, carbs: 30g, fat: 1g)
- Dinner: Stuffed bell peppers with quinoa, black beans, and vegetables (calories: 400, protein: 15g, carbs: 65g, fat: 15g)
Want to learn more?
⚠️Keep in mind
Other meal plans
7-day Meal Plan For Mediterranean Diet
Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
7-day Meal Plan For Weight Loss
Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!
7-day Meal Plan For Diabetics
Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!
Listonic team
Fact-checked