The Bikini Abs Diet Plan

The key to defined abs? Watching what you eat. Here’s how to make it easy.

The Bikini Abs Diet Plan


Sample Menus: Lifting Day

(Higher Carb)



3 large egg whites plus 1 whole egg on an Ezekiel bread English muffin topped with 1/8 avocado

Calories: 407, Protein: 27g, Carbs: 36g, Fat: 10g


1 scoop whey protein plus 1 tbsp peanut butter, 1⁄2 cup berries, and 1 cup unsweetened almond milk; blend with ice

Calories: 240, Protein: 30g, Carbs: 25g, Fat: 10g

5 oz canned tuna on low-carb wrap with 1⁄2 avocado, lettuce, and 2 slices of tomatoes plus 20 sliced veggie sticks

Calories: 272, Protein: 24g, Carbs: 20g, Fat: 14g


4 oz grilled chicken, 1 cup quinoa, 1 cup zucchini sautéed in 1 tbsp olive oil

Calories: 430, Protein: 34g, Carbs: 40g, Fat: 18g


Casein cupcakes topped with 1 tbsp nut butter

Calories: 310, Protein: 30g, Carbs: 17g, Fat: 12g

Total: 1,659 calories, 145g protein, 138g carbs, 64g fat


Cardio/ Rest Day

(Lower Carb)



4 oz. lox plus 1⁄2 avocado in low-carb wrap

Calories: 295, Protein: 28g, Carbs: 14g, Fat: 18g 


6 oz. plain, nonfat Greek yogurt with 1⁄2 cup berries and 1⁄2 oz nuts; sweetened with 1 packet stevia

Calories: 214, Protein: 23g, Carbs: 20g, Fat: 8g


5 oz grilled salmon plus 1/8 avocado over mixed greens with 1 tbsp extra-virgin olive oil and 2 tbsp balsamic vinegar

Calories: 375, Protein: 32g, Carbs: 18g, Fat: 20g


4 oz 93% lean ground turkey over 1 cup of zoodles topped with 1⁄2 cup light tomato sauce and 1 tbsp avocado oil

Calories: 354, Protein: 26g, Carbs: 13g, Fat: 14g


20g casein pudding with 1⁄2 tbsp mini chocolate chips and 1 tbsp peanut butter

Calories: 279, Protein: 27g, Carbs: 12g, Fat: 13g

Total: 1,517 calories, 136g protein, 77g carbs, 73g fat 

SEE ALSO: 12 Weeks to a Competition Body Diet Plan 

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