Sample Menu
Here’s a typical day of meals on the Abs Diet:
Breakfast
Banana split smoothie (banana, low-fat vanilla yogurt, orange juice concentrate, skim or 1 percent milk, whey powder)
Snack
1 ounce almonds
4 ounces cantaloupe
Lunch
Hot tuna on whole-wheat English muffin (chopped celery, onion, reduced-fat mozzarella cheese, reduced-fat cottage cheese, water-packed tuna, reduced-fat mayonnaise, lemon juice)
Snack
3 slices deli roast beef
1 large orange
Dinner
Chili con turkey (ground turkey, diced tomatoes, black beans, whole-kernel sweet corn, dried chili mix, ground flaxseed, cooked rice)
Snack
Chocolate pudding milkshake (skim milk, vanilla ice cream, Jell-O sugar-free instant chocolate pudding mix)
Nutrition
Here’s a breakdown of the nutritional content of a typical day on the Abs Diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.
| Abs Diet | Recommended | ||
|---|---|---|---|
| Calories | 1,869 | Women | Men |
|
21-25: 2,000 26-50: 1,800 51+: 1,600 |
21-40: 2,400 41-60: 2,200 61+: 2,000 |
||
| Total Fat | 27% | 20%-35% | |
| Saturated | 8.7% | Less than 10% | |
| Trans | 0% | N/A | |
| Total Carbohydrates | 47% | 45%-65% | |
|
Sugars (total except as noted) |
21% | N/A | |
| Fiber | 32 g. | Women | Men |
|
19-30: 28 g. 31-50: 25 g. 51+: 22 g. |
19-30: 34 g. 31-50: 31 g. 51+: 28 g. |
||
| Protein | 28% | 10%-35% | |
| Sodium | 2,200 mg. | Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium | 2,398 mg. | At least 4,700 mg. | |
| Calcium | 1,522 mg. |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 | 5 mcg. | 2.4 mcg. | |
| Vitamin D | 7 mcg. | 15 mcg. | |
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Angela Haupt | January 02, 2013
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