Abs Diet Meal Plan

One of the most renowned diets today is the Abs Diet. Its no nonsense plan of combining exercise with your diet will leave you looking like a toned athlete in no time. This type of diet, however, does not only focus on exercise but it does consider alternatives when it comes to providing you sustenance and your day-to-day nutrition.

The Abs Diet essentially allows you to eat the foods that you love to eat which keeps your cravings at bay without starving you to death. It also helps you control your stress level simultaneously. The following sample meals for the Abs Diet are only sample meals and could be mixed up and experimented with.

By all means, try to substitute whatever food that you want as long as it is considered a substitute and as long as you don’t cheat on your food servings. This particular chart is designed to show you how to be able to follow the Abs Diet properly so study it and enjoy!


Breakfast: One tall glass of Abs Diet Ultimate Power Smoothie which includes the following:


  • 1 cup 1% milk
  • 2 tablespoons low-fat vanilla yogurt
  • 3/4 cup instant oatmeal (nuked in water)
  • 2 teaspoons peanut butter
  • 2 teaspoons whey chocolate powder
  • 6 ice cubes, crushed

Each serving contains 440 calories, 24g protein, 58g carbohydrates, 9g fat, 3g saturated fat, 240mg sodium and 7g fiber.

Snack #1: 2 teaspoons of peanut butter and raw vegetables (as much as you want)

Lunch: Turkey or roast beef sandwich on whole-grain bread, 1 cup of 1% or fat-free milk, 1 apple

Snack #2: 1 ounce almonds, 1.5 cup berries

Dinner: Mas Macho Meatballs

Snack #3: Eight to twelve ounces of Abs Diet Ultimate Power Smoothie


Breakfast: Eggs Beneficial Sandwich


  • 1 large whole egg
  • 3 large egg whites
  • 1 tsp. ground flaxseed
  • 2 slices whole wheat bread, toasted
  • 1 slice Canadian bacon or lean ham
  • 1 tomato sliced or 1 green pepper, sliced
  • Scramble egg and egg whites in bowl. Add flaxseed. Fry in nonstick skillet using
  • cooking spray. Place onto toast. Add bacon/ham and veggies. Makes 1 serving.

Each serving contains 399 calories, 31 g protein, 46 g carbs, 11 g fat (3 g sat fat), 6 g fiber, 900mg sodium

Snack #1: 2 teaspoons peanut butter, 1 bowl oatmeal or high-fiber cereal

Lunch: The I-Am-Not-Eating-Salad Salad


  • 2 ounces grilled chicken
  • 1 cup romaine lettuce
  • 1 tomato, chopped
  • 1 small green bell pepper, chopped
  • 1 medium carrot, chopped
  • 3 tablespoons Italian 94% fat-free Italian dressing or
  • 1 teaspoon of olive oil
  • 1 tablespoon grated Parmesan cheese
  • 1 tablespoon ground flaxseed

Each serving contains 248 calories, 16 g protein, 33 g carbohydrates, 8 g fat (2 g saturated), 10 g

Snack #2: 3 slices deli turkey, 1 large orange

Dinner: Bodacious Brazilian Chicken


  • 1 lemon
  • 1 lime
  • 1 tablespoon ground flaxseed
  • 1 can (8 ounces) tomato sauce
  • 1 can (6 ounces) frozen orange juice concentrate
  • 1½ cloves garlic, minced
  • 1 teaspoon dried Italian seasoning
  • 4 boneless, skinless chicken breast halves
  • 1 teaspoon hot pepper salsa
  • ½ cup chunky salsa

Snack #3: 1 ounce almonds, 4 ounces cantaloupe


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