Food & Ingredients
3 min read
The ABS dietary program: essential guidelines and sample meal plan
Emilia Szymańska
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Diets Premium Expert • 24.09.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Emilia Szymańska | min read 3 min | Scientifically reviewed by a clinical dietitian 24.09.2026 |
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Key Takeaways
The ABS dietary program, or the Abdominal Body System, is a six-week nutrition plan focused on strengthening the abdominal muscles and achieving a balanced energy balance, with the primary goal being a flat abdomen.
Meal Plan
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What is the ABS diet?
The ABS diet is based on eating 6 meals a day 3 main meals and 3 snacks with a total value of about 1,900 calories. Compared to other diets, it does not recommend drastic calorie restriction, but balancing. An essential part of this diet are exercises that help burn calories.. Snacks should be eaten 2 hours before the main meal.
12 Power Food Groups in the ABS Diet
Products falling within 12 food groups can be divided into: 1.. Whole grain baked goods and cereal flakes 2.. almonds and nuts 3.. olive oil 4. forest fruits 5.. legumes fiber and iron 6.. garlic (fatty milk, yogurt, rural hard cheese) 7.. green vegetables neutralizing free radishes 8.. oatmeal 9.. eggs 10. turmeric and other lean meat 11.. nut butter without sugar 12.. whey protein.
The ABS Diet – Health Advantages
The ABS diet restricts the intake of processed carbohydrates, saturated fats, trans fat, alcohol, and high fructose corn syrup. It is considered a healthy diet that provides the body with all the necessary nutrients.
The ABS Diet – Potential Drawbacks
Implementing this diet in practice is quite difficult because the preparation of meals alone can be very time consuming. Moreover, the amount of ingredients needed to prepare a single meal or snack is quite large and can also be a problem. Due to the high protein intake, the diet is not recommended for people with kidney disease.
Sample Daily Meal Plan
Breakfast: egg sandwich, tomato in patches, 120 ml orange juice Lunch: salad, tomatoes, parmesan, seeds, grilled chicken and low-fat dressings Dinner: Chicken in Brazilian Chicken Recipe In Brazilian Ingredients: 1 lemon, 1 lemon, 1 teaspoon of flax seed 1 can of tomato sauce; simmer with chicken breast and fresh herbs to create a satisfying, protein-rich dinner.
mgr Emilia Szymańska
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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