You know the old saying: Abs are made in the kitchen. And that’s pretty much true; whether your goal is a rippling six-pack or just a lighter, leaner version of yourself, you need to have a thorough, focused nutrition plan.

Most trainers and nutritionists know that getting your abs to show will benefit more from a dialed-in diet than any amount of crunches, planks, or an abs wheel. And when trying to only lose about 15lbs, paying attention to all of the mindless calories that tend to get snuck in during the day are where you need to focus your attention.

Here’s a practical nutrition plan to help you focus your nutrition and lose the last 15lbs.