Updated: 21-07-2025
Author: Hetal Mehta (Sr Dietitian)
Six-pack abs have evolved from a trend to a lifestyle staple.
It’s no longer a luxury reserved only for big celebrities, but it has become necessary for everyone to look fit and fabulous.
Here is the simple Indian Diet for Six Pack abs with the process of meals, six pack abs diet food lists, and the recommended timings when to intake foods.
Indian Diet for Six-Pack Abs: Diet Food List
The foods are always filled with nutrients, proteins, minerals, carbohydrates, and other needed components for a healthy diet.
Here is the list of six-pack diet foods that are best known as the Indian Diet for Six Pack Abs.
1. Apples
Apples always keep the body healthy in all possible ways.
It contains a compound called quercetin, which helps to fight cancer, reduce weight, control cholesterol, manage the digestive system, and also promotes lung functionality for a healthy life.
2. Berries
Berries such as blackberries, strawberries, blueberries, and raspberries allow smooth blood flow in the body and increase muscle functionality.
Consider eating any of the berries to keep your body healthy and fit.
It even increases the calories in the body and makes the muscles strong.
3. Banana
Bananas are rich in potassium and prevent puffiness, bloating, soreness, and cramps of the muscles while exercising, which are experienced during bodybuilding workouts.
Add a banana as a pre-workout snack and eat it every day for a high potassium supply to keep the muscles strong.
4. Mushrooms
Re-check before eating mushrooms, as some may have allergic issues.
Mushrooms can be eaten either for lunch or dinner.
Do not eat deep-fried or deeply cooked mushrooms. Always choose healthy food.
5. Broccoli
Broccoli is a powerful food that has fibre, antioxidants, and low calories for healthy muscles.
Broccoli is also considered the best diet food, which removes bad cholesterol from the body and removes all the waste.
Eat broccoli in any form, and it can be eaten in any of the meals.
6. Leafy Green Vegetables
Leafy greens such as spinach, kale, lettuce, etc. contain a large amount of calcium; Vitamins A, B, C, D, E, and K; folic acid; and antioxidants to boost energy.
The best way to eat greens is by adding them to salads, boiled greens, etc.
This food can be eaten at any time of day.
7. Nuts
Nuts such as almonds, cashews, etc., are healthy fats and have a high carbohydrate content.
These nuts are filled with proteins, fats, minerals, and other nutrients that help body muscles grow stronger and keep the body fit and healthy.
Nuts can be eaten at any time and either directly or added to any food.
8. Seafood
Seafood such as fish, salmon, tuna, and mackerel is rich in omega-3 fatty acids, proteins, minerals, and other healthy components.
Eating fish will energise the body more, making the workout more active.
This will help in fat burning and increase metabolic activities in the body.
9. Quinoa
Quinoa contains 9 essential amino acids that the body may not produce in sufficient quantities.
Quinoa is also believed to be a source of diet and is considered the best breakfast for being fit and healthy.
It has proteins, carbohydrates, magnesium, calcium, and iron, and promotes IGF-1 to increase muscle growth.
Quinoa can be eaten in many forms in any of the meals.
10. Eggs
Eggs produce energy, antioxidants, proteins, and amino acids to keep muscles clean and healthy.
It is recommended for bodybuilders to eat only egg whites and avoid egg yolks to keep away from bad cholesterol.
11. Milk Products
Drink low-fat milk and choose low-fat milk products.
Milk contains unique proteins, such as casein proteins and whey proteins, which increase protein content.
Consume milk 30 minutes before a workout and immediately after the workout.
Change your diet plan weekly.
Avoid junk food, fast food, and foods high in saturated fats.
Do not eat stored or packed foods.
Always prefer to eat natural and organic foods. Never skip or avoid any of the below-mentioned meals.
- Breakfast
- Pre-Lunch Snacks
- Lunch
- Evening Snacks
- Dinner
Add more veggies, nuts, and other mentioned foods in every meal.
Change the food item every day. Choose freshly cooked food.
Choose a food menu according to the calories and other important minerals and components required by the body.
Follow this Indian diet for six-pack abs to get effective results.
The best recommended timings to eat food
✅ Drink 2-3 glasses of warm water every morning on an empty stomach.
✅ Eat Breakfast between 7:00 AM and 9:00 AM
✅ The best time for Mid-Snacks is around 11:00 AM – 12:00 PM
✅ Eat Lunch at 1:00 PM – 2:00 PM
✅ Evening snacks can be eaten at 4:00 PM – 5:00 PM
✅ Always eat dinner from 7:00 PM to 8:00 PM
✅ Bedtime foods do not exceed 10:00 PM, and always consider liquids and fruits before going to sleep.
Tips for maintaining a proper diet chart for six-pack abs
✅ Try a variety of foods that are allowed for your diet to increase the metabolism of your taste buds.
✅ Consider the foods that are high in protein, vitamins, calcium, and other needed minerals.
✅ Reduce calories naturally by changing eating habits and following a proper diet.
✅ Hydrate yourself more by drinking more liquids and water throughout the day.
✅ Never skip any of the meals and eat within the limit. Always choose organic and healthy foods.
Do you know? There is a saying that “Abs are made in the kitchen, but not in the gym.”
This means eating healthy, being on a proper diet, and keeping yourself fit are always the main fundamentals of the Indian Diet for Six Pack Abs, and many people follow it.
Make sure to follow this Indian diet for six-pack abs and make your absolute six-pack with the help of workouts and our diet food.
| Food Item | Calories (kcal) | Protein (gms) |
|
Early Morning |
||
| Traditional eggnog (4 eggs, low-fat milk, 2 tsp sugar) (1 glass) |
223 | 12 |
|
OR |
||
| Soaked almonds (40 gms) + Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
|
Breakfast |
||
| Aloo Ka Paratha (3 Medium) |
486 | 9 |
| Curd (1 soup bowl) |
98 | 11 |
| Sprout salad (1 big cup) |
210 | 9 |
|
OR |
||
| Chicken sandwich (4 slices of brown bread) |
415 | 30 |
|
Mid-Morning |
||
| 1 grapefruit or watermelon/pineapple/cantaloupe (1 whole / 1 big bowl) + 2 cheese slices |
60 + 120 | 6 |
|
Lunch |
||
| Brown rice pulao (1.5 cups) |
345 | 7.5 |
| Stir-fried broccoli, Cauliflower, and Mushrooms (1 big cup) |
50 | 3 |
| Mixed bean salad (red beans, chickpeas, soya beans) (1 big cup) |
130 | 9 |
| OR | ||
| Fish curry (1 big cup) |
115 | 11.5 |
|
Evening |
||
| Paneer + Spinach Roll / Sandwich (1 roti / 2 slices of bread) + Fresh juice (Spinach, Celery, Green apple, Carrot, Beet, Ginger, Mint leaves, Orange or Lime ) |
220+44 | 12 + 1 |
|
Dinner |
||
| Quinoa and Corn Tikki with Black Bean Topping (3 Tikki + 50 grams of black bean) |
350 | 20 |
|
OR |
||
| Egg white omelette with asparagus and toasted brown bread (5 egg whites + 4 slices of bread) |
100 + 200 | 20 + 6 |
|
Bedtime |
||
| Traditional eggnog (4 eggs, low-fat milk, 2 tsp sugar) (1 glass) |
223 | 12 |
|
OR |
||
| Soaked almonds (40 gms), Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
|
Pre-workout meals (15 mins before your workout) |
||
| Apple + Boiled potato salad + grapefruit (1 whole + 2 medium + 1) |
100 + 60 | 2 |
|
Post-workout meals (5-10 mins after your workout) |
||
| Soy protein isolates (25 gms) |
110 | 24 |
| Whey Protein Isolates (33 gms) |
130 | 25 |
| Skimmed milk (1 glass) |
86 | 8 |
| Total | 3080 | 172.8 |
Stay Healthy! Stay Fit! Never Miss a Workout! Be a Fitness Freak!
Thanks for reading the Indian Diet for Six Pack Abs article
Contact dietitian Hetal Mehta for your personalised diet plan: WhatsApp: +91 99201 55827
