If your goal this year is to achieve flat, firm abs, or six-pack abs, challenging your core with a variety of exercises is important, but even more so is the food you eat.

The age-old saying “abs are made in the kitchen” couldn’t be truer. While abs are trained in the gym, they are revealed in the kitchen. The fact is, nutrition plays a significant role in how your body looks, and you simply can’t out-train a bad diet. So if your goal is to uncover your six-pack, healthy, abs-friendly foods have to be a staple in your approach. Here, we share important nutrition tips and a list of the top foods to help uncover a strong, sculpted midsection.

❯ Eating every 2.5-3 hours will help speed metabolism, prevent cravings, and stabilize blood sugar.

❯ Completely rid your diet of processed foods, refined sugar, fried foods, soda.

❯ Say goodbye to diet foods—anything labeled “sugar-free” or “fat-free” contains chemicals that cause the body to not only crave more junk, but also hold onto stored fat.

❯ Eat a serving of lean protein with every meal.

❯ Eat more veggies. Veggies are chock-full of antioxidants and vitamins, and they’re low in calories.

❯ Eat healthy fats. Healthy fats burn unwanted body fat. Plus, healthy fats offer many health benefits for your organs, tendons, muscles, and skin. A Registered Dietician (RD) can help you determine what serving sizes you need. 


  • Sweet potatoes
  • Peas
  • Spinach
  • Lettuce
  • Arugula
  • Cabbage
  • Kale
  • Brussels sprouts
  • Butternut squash
  • Onions
  • Peppers
  • Eggplant
  • Mushrooms
  • Asparagus
  • Beans
  • Lentils
  • Broccoli
  • Cauliflower
  • Zucchini
  • String beans
  • Cucumber
  • Ginger

Healthy Fats

  • Natural peanut butter
  • Almond Butter
  • Unsalted almonds
  • Walnuts
  • Pecans
  • Hazelnuts
  • Cashews
  • Pistachios
  • Unsalted sunflower seeds
  • Unsalted mixed nuts
  • Salmon
  • Avocado
  • Flaxseeds or flax oil
  • Chia seeds
  • Virgin coconut oil
  • Olive oil
  • Tahini
  • Natural, soft cheeses (goat, brie, feta)
  • Almond milk
  • Flax milk
  • Coconut milk
  • Unsweetened coconut
  • Fish Oil & Omega-3’s
  • Salmon
  • Hummus

Lean Proteins

  • Turkey
  • Fish
  • Chicken
  • Quinoa
  • Beans
  • Eggs