The Abs Diet Menu & Nutrition

Sample Menu

Here’s a typical day of meals on the Abs Diet:


Banana split smoothie (banana, low-fat vanilla yogurt, orange juice concentrate, skim or 1 percent milk, whey powder)


1 ounce almonds

4 ounces cantaloupe


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)


3 slices deli roast beef

1 large orange


Chili con turkey (ground turkey, diced tomatoes, black beans, whole-kernel sweet corn, dried chili mix, ground flaxseed, cooked rice)


Chocolate pudding milkshake (skim milk, vanilla ice cream, Jell-O sugar-free instant chocolate pudding mix)


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%
(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 | December 12, 2013

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