The Six-Pack Abs Diet

When it comes to firm abs, your nutrition is just as important as working out. If you really want to achieve  that six-pack, take note of this great abs diet!

The Six-Pack Abs Diet

To reach your fitness goals, start eating healthy. Good nutrition for rock hard abs includes lessening your calorie intake, eating a protein-rich diet and adding fiber into your meals. Don’t forget to keep yourself well-hydrated and avoid alcoholic drinks that add empty calories to your day.

Those washboard abs won’t appear unless you reduce your overall body fat. Proper exercise will definitely help, but exercise alone is not enough to reduce the fat around your midsection. To achieve this, you need a healthy diet to burn the fat covering your ab muscles.

Improving Your Diet to Get Washboard Abs

Changing unhealthy eating habits isn’t easy, especially if you’re just starting out. Like others going on a diet, you’re worried if you’ll find tasty and satisfying meals. You’re probably asking, ‘What can I snack on instead of chips, cookies and doughnuts?” It can be overwhelming, so we’re here to tell you about healthy food options out there.

Six-Pack Abs Diet Food List

To help you choose nutritious food, take note of this six-pack abs diet food list:

Six-Pack Abs Breakfast Ideas

Get a boost of energy by eating a high-protein breakfast with healthy fats. Ideal in the morning, protein-rich foods give you energy, increase your metabolism and keep you satiated longer. It’s the best food for your abs diet! When you don’t feel hungry, you’re less likely to choose unhealthy snacks during the day. Protein is good for abs because it helps build muscle and prevent muscle loss. Try these high-protein meals in the morning:

The Six-Pack Abs Diet Breakfast Food

    • Avocado Egg Bake – Slice avocado in half and remove the pit. Hollow out the divot left by the pit slightly. Crack an egg into each divot of the avocado half and bake in a 350 degree oven, until eggs are your preferred doneness. Alternatively, you can pre-scramble your eggs in a bowl and pour the scrambled egg mixture into the divot to bake.
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    • Scrambled Eggs and Cheese – Scramble organic, free-range eggs with organic grass-fed cheese and/or butter with 1 cup of low glycemic fruit – blueberries, raspberries, strawberries, pears. Feel free to add other veggies to your eggs to make this a super-healthy meal, including: mushrooms, tomatoes, onions, peppers, spinach, etc.
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    • Breakfast UN-Burrito – Use scrambled eggs as your shell by cooking them in a thin layer, in a large, non-stick pan. Once eggs are set, fill with cheese, black beans and salsa. Add leftover chicken or steak, thinly sliced, seasoned with chili powder for an extra kick.
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    • Quinoa and Fruit – Quinoa cooked with organic, grass-fed whole milk or cream, topped with nuts and fresh berries. Try it seasoned with a little cinnamon or nutmeg. If needed, you can add a small (think teaspoon) amount of organic honey to sweeten.
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    • Cantaloupe and Yogurt – Slice your cantaloupe in half, scoop out the seeds and pulp, and fill with no-sugar added organic yogurt. (The no-sugar added is very important here!) Top with additional low-glycemic fruits, like blueberries and sliced strawberries.
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    • Classic Bacon and Eggs – Cook up a couple of eggs your favorite way and add a couple of slices of bacon. For busy mornings, pre-cook your bacon the night before and refrigerate. Then, in the morning, wrap a couple of slices in a paper towel and microwave to warm. Quick and easy!

Six-Pack Abs Mid-morning and Afternoon Snacks

Enjoy low-calorie (approximately 100 calories) snacks in the mid-morning (between breakfast and lunch) and in the mid-afternoon (between lunch and dinner). Don’t skip these snacks! A healthy snack before lunch and dinner will help ensure you don’t make bad food choices at your next meal. When choosing your nutritious snack, think – fiber-rich veggies, low-glycemic fruit, lean protein, and dairy foods. To give you a better idea, here’s a list of low-calorie snacks you can try:

  • 1 Hard-boiled eggThe Six-Pack Abs Diet Snack Food
  • 1 String Cheese
  • 1 cup of frozen Grapes
  • 6 dried Apricots
  • 14 pieces of Almonds
  • 22 pieces of Pistachios
  • 1 cup of Organic Yogurt with No Sugar
  • 4 tablespoons of Hummus* with Celery or Carrot sticks
  • A cup of Strawberries and 1 tablespoon of Goat Cheese
  • Turkey Roll Up – Slice of turkey breast, with  mustard, wrapped around a one-ounce stick of cheese.

*NOTE: Beans, peas and peanuts (legumes) contain phytic acid. This “anti-nutrient” interferes with the absorption of other nutrients. For this reason, legumes should be eaten only in moderation, for optimal health.

Six-Pack Abs Lunch Foods

Make fresh green salad topped with lean protein for lunch. Again, adding protein and healthy fats to your meal makes it more filling, so go ahead and put some grilled chicken breast and avocados into your salad bowl. Just make sure not to put too much salad dressing to avoid sugar, sodium and saturated fats that can hinder your ab tightening goals. Here’s a list of lunch salads you can try:

The Six-Pack Abs Diet Lunch Ideas

  • Seared Tuna Salad with Wasabi Butter Sauce – Want a savory salad with an Asian twist? Try this Japanese-inspired salad. Just slice lean tuna into steak strips.. Gently press the sides of the tuna steaks with a thin layer of black and white sesame seeds. Then, sear the tuna steaks in a skillet and cook each side for 2-3 minutes. In a separate pan, combine 1 tablespoon of wasabi paste and 1 tablespoon of soy sauce. Mix the ingredients over low heat and gradually add half a cup of unsalted butter. Serve the seared tuna with fresh greens like spinach, arugula and cucumber slices topped with wasabi butter sauce.
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  • Spinach Chicken Salad with Pear – Here’s a simple chicken salad recipe that takes less than 30 minutes to make. Start by boiling skinned and boneless chicken breast and slice them into cubes. Then, peel and slice 2 medium pears. Set the ingredients aside. In a separate bowl, mix 2 tablespoons of balsamic vinegar and 1 teaspoon of organic honey for the dressing. Place the chicken cubes, pears and spinach in a serving bowl and toss gently with the dressing. You can top it with fresh and tasty grass-fed cheese.
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  • Chicken and White Bean Salad with Zucchini Slices – Salad with Baked Tofu and Lemon Vinaigrette – Preheat your oven to 400 degrees and slice the tofu into bite-sized cubes. Season it with a light drizzle of sesame oil and salt and pepper to taste. Then, bake for 20 minutes until the tofu is crispy. In a separate bowl, mix these ingredients for the vinaigrette: 2 tablespoons balsamic vinegar, 2 tablespoons fresh lemon juice, 2 tablespoons extra virgin olive oil, half a teaspoon of sea salt, and half a teaspoon of ground black pepper. Chop fresh greens like romaine lettuce and collards in a serving bowl. Top with baked tofu cubes and drizzle it with light vinaigrette.
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  • Cajun Grilled Shrimp with Feta and Watermelon Salad – Satisfy your seafood craving with savory grilled shrimp and fresh salad. To prepare, peel and de-vein the shrimp and marinate in a bowl with 2 tablespoons of lemon juice and 1 teaspoon of paprika. Place the shrimp in skewers and season with salt and pepper to taste. Then, grill for 4-6 minutes on each side. In a separate bowl, whisk together 2 tablespoons lemon juice and 2 tablespoons extra virgin olive oil for a light dressing. Chop frisee greens and basil leaves, and slice the watermelon into cubes. Toss the salad together with fresh feta cheese and serve on a plate with the shrimp skewer on the side.
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  • UN-Sandwich Salad Wrap – Use a large leaf of lettuce and wrap all of our favorite sandwich fixings inside. Try to stay away from processed meats and instead go for healthy meats you’ve baked or grilled the night before.

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Six-Pack Abs Dinner Meals

Enjoy a scrumptious dinner with lean protein, healthy fats and lots of fresh veggies on your abs diet! These include spinach, broccoli, carrots, brussels sprouts, tomatoes, and sweet potatoes. Instead of eating bread or rice, choose grain-free substitutes. Eat zucchini noodles (‘zoodles’), a nutritious alternative to pasta. Choose cauliflower rice, which is chopped cauliflower florets cooked into a fluffy, couscous-like dish instead of rice. Here are just a few healthy, six-pack abs dinner options:

Zoodles with Chicken and Basil Pesto - Steamed Salmon with Cauliflower Rice - White Fish Fillet Seasoned with Lemon Juice, Vegetables on the Side

  • Zoodles with Chicken and Basil Pesto– Enjoy this pasta alternative without the carbs. To make zoodles, get 2 medium zucchinis and slice them lengthwise with a peeler. Next, sauté the zoodles in a pan with 1 tablespoon of extra virgin olive oil for 6 minutes, and set it aside. Slice 2 chicken breasts into cubes and sauté them in the pan until well cooked. Combine the following pesto ingredients in a food processor: 3 cups basil leaves, 2 tablespoons of extra virgin olive oil, 1 teaspoon oregano, 1 tablespoon pine nuts, and salt and pepper to taste. Finally, toss the zoodles, chicken and pesto sauce in the pan, then serve. You can add freshly sliced tomatoes to your zoodles.
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  • Steamed Salmon with Cauliflower Rice and Vegetables – Aside from salmon, white fish is also a great source of omega-3 fatty acids that help lower cholesterol and blood pressure. Try healthy white fish like sole, cod or flounder. To prepare, just season your fish fillet with salt and pepper and sauté over medium heat with canola oil. Then, squeeze fresh lemon juice over the fish and remove it from the heat. Serve your fish fillet with mixed greens like kale, arugula and spinach.
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  • White Fish Fillet Seasoned with Lemon Juice, Vegetables on the Side – Aside from salmon, white fish is also a great source of omega-3 fatty acids that help lower cholesterol and blood pressure. Try healthy white fish like sole, cod or flounder. To prepare, just season your fish fillet with salt and pepper and sauté over medium heat with canola oil. Then, squeeze fresh lemon juice over the fillets and remove it from the heat. Serve it with mixed greens like kale, arugula and spinach.
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  • Grilled Chicken Breast with Tomato-Basil Salsa, Green Salad on the Side – Prepare a flavorful and healthy marinade for grilled chicken. Just mix in fresh tomato juice and crushed garlic in a bowl and marinate the chicken for 15 minutes. Then, grill the chicken until tender. To make scrumptious tomato-basil salsa, mix together the following ingredients: diced ripe tomatoes, onion, 1 tablespoon extra virgin olive oil, 1 tablespoon balsamic vinegar, and 1 tablespoon of finely chopped fresh basil. Serve the grilled chicken with salsa on the side and mixed greens such as iceberg lettuce, kale and slices of cucumber.
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  • Thinly Sliced Steak with Salad, Bell Pepper Strips and Onions – Cooking steak is another great way to get lots of protein into your diet. To prepare, slice the steak across the grain into thin strips and season with salt and pepper. Chop the onions and red bell peppers into thin slices. Then, heat 1 tablespoon of canola oil into a pan and sauté the beef steak for 5-7 minutes each side. Remove the steak from the pan and toss in the garlic and onion until cooked. Once done, serve the steak with onions and bell peppers over a bed of fresh green leaf lettuce and spinach.
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  • Stir Fry Skip the carb-heavy rice and load up on veggies and protein. Cook in a non-stick wok or pan and use only a small amount of sesame oil for a great, nutty flavor. Go easy on the soy sauce though, not only is soy sauce extremely high in sodium, soy has also has been linked to increased estrogen (even in men), which can hinder fat loss. Instead of weighing your stir fry down with calorie- and sodium-laden sauces, focus on the natural flavors of your veggies and use spices to enhance their flavors. Garlic, ginger and parsley are great choices to start with, but don’t be afraid to experiment!

Six-Pack Abs Diet Dessert Recipes

Who says you can’t have dessert while on a diet? Just remember to control your portions while having a low-carbohydrate treat. Try these skinny desserts with less than 150 calories:

The Six-Pack Abs Diet Dessert Ideas

  • Chia Seed and Strawberry Pudding – 3 tablespoons Chia seeds, 3 strawberries, 1 tablespoon natural, no sugar-added almond butter, 1 cup almond milk, 1 teaspoon honey.
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  • Watermelon with Lemon Juice Sorbet – Try this healthy and refreshing dessert! Just puree watermelon in a blender and add 2 tablespoons of fresh lemon juice to the mixture. Pour the mixture into a bowl, cover and store in the freezer for 8 hours. Scrape the sorbet with a spoon and serve in a cup.
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  • Chocolate Apples – 4 apple wedges drizzled with semi-sweet chocolate.
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  • Berries and Cheese – 1/2 cup of warmed raspberries and blueberries with honey and organic, grass-fed cheese.
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  • Yogurt and Honey– 1/2 cup of plain Greek yogurt with 1 teaspoon of honey. Be sure the yogurt you choose is a no-sugar added variety. Add berries, if you’d like, or top with a few slices of peach and sprinkle with cinnamon.

With the six-pack abs diet food list, we hope you now have some tasty ideas for healthier meals. Changing your eating habits isn’t always easy, so don’t worry too much if you slide back into old habits. If that happens, just pick yourself back up. You can do it! Eating nutritious meals takes a while to get used to, but you will get the hang of it. Just take note of this meal guide to help you achieve your ideal body.

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