Brandon Carter | Start Here

Foods to Eat for Six-Pack Abs


No Way Around It

At this point, it doesn’t need to be reiterated to you that chiseled abs are acquired through cardio, weight training, and dieting. Time and again, I have seen people absolutely work their butts off in the gym but completely let the effort go to waste by eating whatever they want. Having discipline in the gym but none in the kitchen is a recipe for disaster. You have to eat the right foods for six-pack abs; there is no way around it.

Junk Food in Moderation

You know through common sense what junk food consists of. Potato chips, chocolate chip cookies, hotdogs, and soda pop should be saved for your cheat day. Also keep in mind that there are a lot of foods out there that are touted as healthy but in reality are no more beneficial than your typical junk food. This includes granola bars, cane sugar soda, and canned fruit.

Here’s a rule of thumb to follow: the more ingredients the food contains (especially ingredients with scientific names) the more processed and bad for your body it is.

It’s Also About the Ratios

Most fitness gurus have their own recommended ratios. Typically, for fat loss and six pack abs, this includes something along the lines of 50% protein, 25% carbs, and 25% fat. I believe this is a good guideline to follow.

Here is a list of acceptable foods from each of these categories:

protein carbs fat
Lean beef Oatmeal 100% virgin olive oil
Poultry 100% whole wheat bread Avocados
Fish (any kind) Brown rice Peanuts
Milk Wild rice Milk
Soy (in moderation) Wheat pasta Sesame oil
Eggs Fruit (fresh or frozen) Sugar-free yogurt
Whey protein (from supplement) Root vegetables (e.g. carrots, turnips)


Here is a sample meal plan for someone not doing Intermittent Fasting:

7:00 am breakfast Milk, toast w/ peanut spread, 1 fruit
10:00 am ½ cup nuts, 1 scoop whey protein w/ water or milk
12:30 pm lunch Chicken breast, wild rice, salad w/ olive oil dressing
3:00 pm Milk, 1 fruit
6:00 pm dinner Tuna sandwich on wheat bread w/ avocado spread
9:00 pm pre-bedtime snack Milk, 2 eggs


I can also customize a meal plan for you if you’re having trouble coming up with a dietary regimen of your own.

A Note on Carbs

As you may have noticed on the list of carb foods, the choices (with the exception of fruit) were all complex carbohydrates. Refined carbs like white bread, white rice, and table sugar are higher on the glycemic index and have been shown in studies to be a leading cause of weight gain. This study also revealed that consuming refined carbs in excess elevates your risk for heart disease.

This isn’t to say that you should never consume refined carbs. If you do eat them, then limit them to breakfast and pre and post-workout meals.

It Starts at the Groceries

As the saying goes, “abs are built in the kitchen.” To be more accurate, though, they're actually built at the groceries, or at least that's where it starts. Watch the video below to learn how I shop for my groceries. I recommend that you follow what I do especially if you consider yourself an impulse buyer or are easily tempted by the images on food packaging.


Eating the right foods for six pack abs requires firm discipline. It’s highly manageable, though, especially considering you’re still allowed a cheat day once a week.

Don't Do it Alone

There is no need to embark up nutrition by yourself. You've got meal plans, prep time, grocery shopping, work trips. . . so many things to think about. Let me help you make it easy. I'll build your custom meal plan so you don't have to worry about every single nuance. Small price for big rewards.

If you want to do an Intermittent Fasting plan like me, just tell me and we'll build you something fantastic.