A meal plan for abs contains foods that curb your cravings, boost your metabolism, and encourage fat burning. It doesn’t include foods that are high in sugar and calories.

When creating a meal plan for abs, you need to know what to eat and what to avoid. So, here are the basics.

What Do You Eat to Get a Six Pack?

If you want to get a six-pack naturally, these are the foods to include in your meal plan:

1.      Fruits and vegetables

Fruits and vegetables are rich in nutrients but low in bad calories. They’re a rich source of fiber, antioxidants, vitamins, and minerals.

Those who want to lose fat and improve their metabolism can benefit from a vegetarian diet, according to research. However, you don’t have to ditch lean meat altogether, but you have to eat more fruits and veggies.

2.      Whole grains

Quinoa, oats, and barley are high in fiber. They can aid not only in weight loss, but they also have other health benefits such as improving your digestion and blood sugar levels.

As one study suggests, whole grains encourage the release of a gut hormone called GLP-1. There is ongoing research for the feasibility of GLP-1 as the main ingredient in antidiabetic and antiobesity drugs.

3.      Nuts and seeds

Healthy fats, fiber, and protein are all you need to create a meal plan for abs. The good news is, you can get them by snacking on nuts and seeds instead of cookies or a bag of chips.

Also, nuts and seeds can make you feel full and improve your response to glucose and insulin.

4.      Omega-3-rich fish


Mackerel, salmon, sardines, and tuna are rich in omega-3 fatty acids. These polyunsaturated fatty acids are great for controlling your weight, reducing inflammation, and improving your brain and heart health.

Plus, fish is a natural source of protein, which can help tone your abs.

5.      Legumes

Beans, lentils, peanuts, and peas are high in fiber and an assortment of vitamins and minerals, including iron, zinc, B vitamins, and protein.

As you probably already know, fiber improves your digestion, therefore making it great for weight loss. Meanwhile, protein helps trim your belly fat and build muscles.

What Should You NOT Eat for Abs?

When trying to eat to get a six-pack, what you don’t eat is as important as what you eat.

Avoid these food items or limit your consumption if you want to sculpt your abs:

1.      Sugary snacks and drinks

Energy drinks, soda, and canned juice are all high in sugar. Water is still the best way to quench your thirst.

Sugary foods such as candies and cookies have lots of fructose and calories. They’re also addicting, that’s why you can’t stop at just a piece or two, so you overeat. Replace sugary snacks with fruits instead.

2.      Fried foods

French fries and fried chicken contain dangerous amounts of calories and trans fats. They increase your body fat, and they also put you at a higher risk for cardiovascular disease.

3.      Alcohol

It’s okay to enjoy a moderate amount of alcohol while following a meal plan for abs. However, binge drinking is harmful to your waistline and your overall health.

4.      Refined grains

Whole grains are processed to extend their shelf life. That’s why we have white bread, pasta, and white rice. The problem is, the process strips the grains of their natural vitamins and minerals. We’re left with simple carbohydrates and sugar instead.

Meal Plan for Abs Food List

To summarize, add these food items to your basket:


  • Artichokes
  • Brussel sprouts
  • Broccoli
  • Carrots
  • Turnips
  • Beets
  • Kale,
  • Celery
  • Whole-grain oats
  • Quinoa
  • Corn
  • Barley
  • Black beans
  • Kidney beans
  • Lentils
  • Raspberries
  • Apples
  • Avocado
  • Bananas
  • Garlic
  • Onions and leeks
  • Sweet potatoes
  • Oranges
  • Almonds
  • Chia seeds
  • Walnuts
  • Pistachios