5 Quick Dinner Ideas for the Abs Diet

Created by David Zinczenko, the Abs Diet was designed to help individuals lose body fat, specifically in the stomach region. Dieters will eat 6 small meals a day on this diet– breakfast, AM snack, lunch, PM Snack, dinner and evening snack. The meal plan of the Abs Diet was created so that people will eat more frequently. Therefore, they will feel satisfied on fewer calories and lose weight. The Abs Diet focuses on the acronym ABSDIETPOWER, which recommends that individuals eat the following foods: Almonds, Beans, Spinach, Dairy, Instant Oatmeal, Eggs, Turkey, Peanut Butter, Olive Oil, Whole-grain breads, Extra-protein powder and Raspberries. Below are several dinner options for individuals on the Abs Diet.

1. Meatballs

  • ¼ lb extra lean ground beef (90 to 95% fat free)
  • 2 tbsp saltine crackers, crushed
  • 2 tbsp onion, chopped
  • ¼ clove garlic, minced
  • 1 tsp flaxseed or whey powder
  • 4 oz tomato sauce
  • 1 whole wheat hoagie or sub roll
  • 2 tbsp reduced fat or fat free mozzarella cheese, shredded

Combine the beef, crackers, onion, garlic and flaxseed together. Combine until well mixed and shape into inch size balls. Warm a skillet over medium high heat. Spray the skillet with nonstick spray and add the meatballs. Rotate meatballs and cook until they are browned all around. Remove the fat from the skillet and add the tomato sauce. Reduce heat to low and heat until sauce is warm. Once sauce is warmed, spoon sauce into hoagie roll and top with cheese.

2. Brazilian Chicken

  • 1 boneless, skinless chicken breast
  • 1 tbsp lemon juice
  • 1 tbsp lime juice
  • 1 tsp ground flaxseed
  • 2 oz tomato sauce
  • 1 ½ oz frozen orange juice concentrate
  • ¼ glove garlic, minced
  • 2 tbsp chunky salsa
  • Dried Italian seasoning (to taste)
  • Hot sauce (to taste)

Add chicken breast, lime juice, lemon juice, flaxseed, tomato sauce, orange juice, flax seed and garlic to a ziplock bag. Add Italian seasoning and hot sauce if desired. Refrigerate for several hours. Grill, bake or broil the chicken until center is no longer pink. Top chicken with salsa and enjoy.

3. Peppered Steak

  • 3 oz lean steak, thinly sliced
  • 1 tsp olive oil
  • ½ carrot, sliced
  • ¼ cup broccoli, chopped
  • ½ jalapeno pepper, seeds removed, sliced
  • ½ cayenne pepper
  • 1 tbsp Hunan stir-fry sauce
  • 1 cup brown rice

Cook the rice according to the directions. In a nonstick pan, heat oil over medium heat. Add the carrots and broccoli, and cook until tender. Add the peppers and the beef and cook until beef has reached desired level of doneness. Add the stir-fry sauce and heat for another 1 to 2 minutes. Serve beef mixture over rice.

4. Turkey Chili

  • ¼ lb ground turkey
  • 4 oz Mexican-style tomatoes, diced
  • 4 oz black beans
  • 4 oz whole kernel corn
  • ½ tsp dried chili mix
  • 1 tsp ground flaxseed
  • 1 tbsp water
  • ¼ cup cooked rice

In a nonstick skillet, brown turkey. Add remaining ingredients other than the rice and cook over low heat for 10 minutes. Serve turkey mixture over rice.

5. Philly Cheese Steaks

  • 3 oz roast beef, thinly sliced
  • 1 multigrain or whole wheat hoagie roll
  • 2 tbsp reduced fat cheddar cheese
  • 2 ½ tbsp salsa
  • ¼ small green bell pepper, sliced
  • ¼ small red bell pepper, sliced
  • 2 tbsp onion, sliced

In a nonstick skillet, heat the onions and peppers until tender. Add the salsa and heat until mixture is warm. Cut open roll and top with roast beef, pepper mixture and cheese. Warm in a microwave for 1 to 2 minutes. Enjoy!


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