To maintain abs, both men and women need to focus on a diet that’s low in processed foods, rich in whole foods, and supports fat loss while building muscle. Here’s a healthy meal option for both:
Healthy Meal for Abs:
Grilled Chicken Salad with Avocado and Quinoa
Ingredients:
- Grilled Chicken Breast (100-150g): High in protein, helps in muscle repair and growth.
- Quinoa (1/2 cup cooked): A complex carb that provides energy and is rich in fiber.
- Mixed Greens (spinach, arugula, kale, or lettuce): Low in calories, rich in antioxidants, and vitamins.
- Avocado (1/4-1/2): Healthy fats for hormone balance and a source of fiber.
- Cucumber (1/2): Hydrating and low in calories.
- Cherry Tomatoes (5-6): High in vitamins and antioxidants.
- Olive Oil (1 tablespoon): Healthy fats to aid in absorption of vitamins.
- Lemon Juice or Balsamic Vinegar (for dressing): To add flavor without excess calories.
- Seasoning: Salt, pepper, and herbs like oregano or thyme.
Instructions:
- Grill the chicken breast until fully cooked and slice into strips.
- Cook quinoa according to package instructions.
- In a large bowl, toss mixed greens, cucumber, tomatoes, and sliced avocado.
- Add the grilled chicken and quinoa to the salad.
- Drizzle with olive oil, lemon juice, and season with salt and pepper.
- Toss gently to mix and enjoy!
Benefits:
- Protein from chicken helps with muscle maintenance.
- Healthy fats from avocado and olive oil help with fat loss while keeping you satisfied.
- Fiber from quinoa and vegetables promotes digestion and keeps you feeling full.
- Low-carb to maintain a calorie deficit if needed for fat loss.
Additional Tips:
- Hydration is key for abs. Drink plenty of water throughout the day.
- Include regular strength training or bodyweight exercises (like planks and crunches) alongside a healthy diet.
