Meal Plan for Abs: 7-Day High-Protein Plan (With Swaps)
A 7-day high-protein meal plan for abs and fat loss, with simple meals, swaps for vegetarians, portion guidance for men and women and a shopping list.
By Ayoub Farid · · 2 min read
This seven-day plan is built on the same principles as every successful fat-loss diet: protein at every meal, lots of vegetables, sensible carbs and very little that comes in a wrapper. It's a template, not a prescription. Adjust portions to your size, activity and hunger.
Portion guide
| Women (typical) | Men (typical) | |
|---|---|---|
| Protein per meal | 1 palm (~25–30 g protein) | 1–2 palms (~35–45 g protein) |
| Carbs per meal | 1 cupped hand | 1–2 cupped hands |
| Fats per meal | 1 thumb | 1–2 thumbs |
| Vegetables | 1–2 fists | 2 fists |
This hand-portion method is a common coaching tool for estimating portions without scales.
The 7-day plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Greek yogurt, berries, oats | Chicken, rice, stir-fried vegetables | Salmon, potatoes, green beans | Apple + cottage cheese |
| Tue | 3-egg omelet, spinach, toast | Tuna salad wrap, side salad | Turkey chili with beans | Protein shake |
| Wed | Overnight oats with protein powder | Lentil soup, whole-grain bread | Chicken fajitas with peppers | Carrots + hummus |
| Thu | Skyr, banana, walnuts | Leftover chili, salad | Baked cod, quinoa, broccoli | Boiled eggs |
| Fri | Scrambled eggs, smoked salmon | Chicken & vegetable rice bowl | Lean beef burger (no bun), sweet potato, salad | Greek yogurt |
| Sat | Protein pancakes, berries | Big salad with chickpeas & feta | Eating out (see tips) | Fruit |
| Sun | Eggs, beans, grilled tomatoes | Roast chicken, vegetables, potatoes | Vegetable soup + cottage cheese | Edamame |
Vegetarian swaps
- Chicken/fish → tofu, tempeh, seitan, eggs or legumes
- Tuna wrap → egg salad or chickpea "tuna"
- Beef burger → bean or lentil patty
More in vegetarian diet for abs.
Shopping list basics
- Protein: eggs, Greek yogurt/skyr, cottage cheese, chicken, fish, canned tuna, tofu, lentils, beans
- Carbs: oats, rice, potatoes, sweet potatoes, whole-grain bread, quinoa, fruit
- Vegetables: spinach, broccoli, peppers, green beans, salad, tomatoes, carrots
- Fats: olive oil, nuts, avocado, feta
- Extras: spices, hummus, salsa, herbs
Prep tips
- Cook protein in batches twice a week
- Pre-chop vegetables
- Keep frozen vegetables for busy days
- Prepare overnight oats for three days at once
Adjusting the plan
If you're not losing weight after 2–3 weeks, reduce carb or fat portions slightly. If you're very hungry or tired, add a little more. See calorie deficit for belly fat.
Frequently asked questions
Can I repeat the same meals?
Yes. Repeating meals makes the plan easier; vary vegetables for nutrients.
Is this plan low-carb?
No. It includes moderate carbs to support training.
What if I'm still hungry?
Add vegetables and protein first.
Can the AI coach adjust this for me?
In AbBlitz you can ask the AI coach to adapt meals to your preferences, budget or culture.