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4 protein-rich recipes for your six-pack



Are you already in pretty good shape, but your abs just don’t want to show? Then switch to the final fat burning mode and let the last thin layer of fat on your stomach disappear.

We’ll tell you here which nutrients your body needs most now and which foods you should always have in stock in your six-pack kitchen.

Also reduce your daily calorie intake and go into a slight deficit (200 to 300 calories). Of course, starving is taboo, after all, your muscles waste a lot of energy and constantly need new building and regeneration material in the form of amino acids.

The following foods should preferably be on your menu:

  • All kinds of vegetables and salads
  • low-fructose fruit, such as berries
  • Owner
  • Tuna (canned, in its own juice)
  • Salmon (frozen/fresh, but also smoked)
  • Poultry, such as chicken or turkey breast
  • lean beef and pork
  • grainy cream cheese (cottage cheese)
  • Low-fat quark, natural yogurt & Skyr
  • Legumes of all kinds
  • Nuts, kernels and seeds

Tipp: If you have problems meeting your protein needs, you can also take whey protein or clear whey after training. This is how you find the perfect protein powder for your goal.

Carbs are also allowed, but limit the daily amount of carbohydrates to around 120 grams if you want your six-pack abs to appear as quickly as possible. Include the majority of carbs in your post-workout meal after training – this is when your body needs them the most. This is what you should eat after exercise – and what not!

So add additional complex carbohydrates to this meal, such as rice, (sweet) potatoes or whole grain pasta – of course always in combination with a protein source such as turkey, tofu, chickpeas or eggs. Oatmeal is also allowed, for example as a small snack before exercise or for breakfast.

Are you afraid of not getting full without carbs? Don’t worry, because high-quality proteins and healthy fat sources ensure more intense, lasting satiety. Fats are by no means taboo, but should be an integral part of your six-pack diet. However, it depends on the type of fatty acids: When it comes to healthy, unsaturated fats, you should choose salmon, vegetable oils, avocados and nuts. Stay away from fried foods and chips because unhealthy trans fats lurk here. You can read here why trans fats are harmful to your body.

These six pack recipes belong in your diet plan

The theory is now clear, but what does a six-pack menu look like in practice? Very easy:

a) : You can eat a carbohydrate-containing post-workout meal after exercise, for example as dinner. Then eat lunch before exercise according to the motto “Low Carb & High Protein”, i.e. vegetables and chicken or salad with tuna. In the morning you can also replenish your empty energy stores with oatmeal or whole grain bread. Just keep an eye on the total amount of carbs you consume per day.

b) On days without training: Feel free to eat muesli with yogurt and fruit or bread in the morning, but reduce the amount of carbohydrates in the rest of your meals. In other words: Both lunch and dinner on these days should be low-carb and contain a high-quality source of protein and healthy fats.

Do you need inspiration for cooking? Then we have something for you: These 3 simple recipes will finally get your six pack abs.

Whether for breakfast, brunch or lunch: you can adapt this fitness omelette to your liking and, for example, add diced bacon or swap the mushrooms for other vegetables

Wirestock Creators / Shutterstock.com

  • 0.5 medium red onion(s)
  • 100 g Mushroom(s)
  • 1 TL Butter
  • 3 medium sized egg(s)
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 teaspoon parsley
  1. Cut the onion into fine cubes. Clean the mushrooms, then cut them into slices. Crack eggs, whisk with salt and pepper.
  2. Heat butter in a non-stick pan. Fry the onion and mushrooms until everything is lightly browned. Then pour in the egg mixture and swirl the pan until the egg is distributed over the mushrooms.
  3. When the omelet is slightly browned on the bottom and still a little runny on top, add the mushroom mixture to one half. Remove the omelette from the bottom with the silicone spatula, slide it to one side of the pan, fold it over, and you’re done.
  • Calories (kcal): 304
  • Fett: 22g
  • Protein: 25g
  • Carbohydrates: 4g

Low carb meets Mediterranean cuisine – and all without cooking. Perfect for after work!

Kiian Oksana / Shutterstock.com

Greek salad with stremella salmon

  • 1 handful of arugula
  • 80 g Cocktailtomate(n)
  • 5 pieces of black olives
  • 0.25 medium red onion(s)
  • 30 g Feta, light
  • 0.25 medium-sized cucumber(s)
  • 1 tsp olive oil
  • 1 tsp white balsamic vinegar
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 0.5 TL Senf
  • 1 Filet(s) Stremellachs
  1. Wash lettuce, pat dry or spin. Halve or quarter the tomatoes, chop the onion into strips, and cut the cucumber into bite-sized pieces. Put all the ingredients in a bowl or directly on a plate, add the olives and crumble the feta on top.
  2. Mix a dressing from oil, vinegar, salt, pepper and mustard and pour over the salad. Mix well.
  3. Simply take the stremella salmon out of the package and enjoy with it.
  • Calories (kcal): 492
  • Fett: 36g
  • Protein: 38g
  • Carbohydrates: 8g

Are you looking for a tasty and quick dinner with few carbohydrates? Then our oven vegetables with protein-rich chicken breast are just right for you

  • 1 medium sized onion(s)
  • 250g chicken breast
  • 2 medium sized peppers
  • 2 tsp olive oil
  • 1 tsp Sambal Oil
  • 1 teaspoon herbs of Provence
  • 1 pinch of sea salt
  • 1 Prise Pfeffer
  1. Preheat oven to 200°C.
  2. Peel the onion and chop it coarsely. Cut the peppers and chicken into bite-sized pieces. Spread everything together on a baking tray.
  3. Simply add olive oil, sambal oelek and spices, mix everything thoroughly with your hands and cook in the oven for about 15-20 minutes.
  • Calories (kcal): 250
  • Fett: 11g
  • Protein: 31g
  • Carbohydrates: 9g

High in protein and low-carb: the perfect combination to get your six-pack!

Protein pizza with tuna base

  • 1 can of tuna in its own juice
  • 1 medium sized egg(s)
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 Prise Oregano
  • 4 tbsp tomato sauce
  • 0.25 medium red onion(s)
  • 2 15 grated cheese (e.g. Emmental)
  • 1 handful of arugula
  • 3 medium cocktail tomatoes
  1. Preheat the oven to 200° degrees top and bottom heat
  2. Squeeze the tuna well. Mix with an egg, salt and pepper and mix into a kind of dough.
  3. Spread thinly on a baking tray and pre-bake at 200 °C for approx. 15 minutes. The base should be approx. 0.5 cm thick. You can simply spread the dough freestyle on a baking tray lined with baking paper. Or you can take the lower, round part of a springform cake pan and line it with baking paper. Then you have a template for a nice round pizza.
  4. Meanwhile, cut the onion into rings and halve the tomatoes.
  5. Take the pizza out of the oven after 15 minutes and let it cool for 2 minutes. Pour the finished tomato sauce onto the pre-baked pizza, add the tomatoes and onions, sprinkle everything with cheese and put it back in the oven and bake for another 10 minutes until the cheese is lightly browned (approx. 12-15 minutes again). Finally top with fresh arugula.
  • Calories (kcal): 377
  • Fett: 16g
  • Protein: 53g
  • Carbohydrates: 6g


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