Best Foods for Your Core: New Abs Diet Cookbook Recipes (2024)

(Number of Power foods: 4)

2 eggs
1 slice Canadian bacon, diced
1/3 cup torn baby spinach leaves
1 Tbs shredded reduced-fat smoked mozzarella cheese

Whisk the eggs in a bowl, then stir in the Canadian bacon and spinach. Coat a nonstick skillet with cooking spray. Pour in the eggs, cook over medium heat until set, and flip. Sprinkle with the cheese and fold the omelet in half.

Makes 1 serving.

Per serving: 200 calories, 20 g protein, 3 g carbohydrates, 12 g fat (4.5 g saturated), 560 mg sodium, 0 g fiber

(Number of Powerfoods: 8)

More power hitters than the Yankees' batting lineup. And still you can knock this out of the park in less than 5 minutes!

1 egg
1 cup one percent mild
3/4 cup plain instant oatmeal
1/2 cup mixed berries
1 Tbs chopped pecans or sliced almonds
1 tsp vanilla whey protein powder
1 tsp ground flaxseed
1/2 banana, sliced
1 Tbs plain yogurt

Whisk everything but the banana and yogurt in a microwavable bowl. Microwave for 2 minutes or until set. Let cool for a minute or two. Top with the banana and yogurt.

Makes 1 serving.

Per serving: 570 calories, 29 g protein, 80 g carbohydrates, 18 g fat (4.5 g saturated), 200 mg sodium, 11 g fiber

(Number of Powerfoods: 4)

3/4 cup instant oatmeal nuked in water or fat-free milk
3/4 cup fat-free milk
3/4 cup frozen blueberries, strawberries, and raspberries
2 tsp vanilla whey protein powder
3 ice cubes

Dump the cooked oatmeal, milk, berries, whey powder, and ice into a blender, and puree until drinkable. (For a sweeter smoothie, add honey to taste.)

Makes 2 servings.

Per serving: 144 calories, 7 g protein, 27 g carbohydrates, 1 g fat (0 g saturated), 109 mg sodium, 4 g fiber

(Number of Powerfoods: 2)

3 Tbs hot sauce
2 Tbs low-sodium Worcestershire sauce
1 Tbs Honey
1/2 Tsp Paprika
1 clove garlic, crushed
12 boneless, skinless chicken tenders (about 12 ounces)
2 Tbs low-fat bleu cheese dressing

1. Mix the hot sauce, Worcestershire, honey, paprika, and garlic in a large bowl. (If the honey clumps, nuke the mixture for 10 to 15 seconds and then stir.) Place the chicken and half of the sauce in a large re-sealable bag. Close and shake to coat each piece.

2. Heat a large skillet over medium heat. Remove the chicken from the bag and cook for 1 to 2 minutes on each side; discard any sauce left in the bag.

3. Add the chicken to the bowl with the remaining sauce mixture and toss to coat. Serve with the dressing.

Makes 2 servings.

Per serving: 250 calories, 35 g protein, 14 g carbohydrates, 5 g fat (1 g saturated), 800 mg sodium, 1 g fiber

(Number of Powerfoods: 5)

2 cups chopped romaine lettuce hearts
1 avocado, pitted, peeled, and chopped into bite-size pieces
1 medium tomato, chopped into bite-size pieces
1/2 cup canned black beans, rinsed and drained
2 Tbs diced scallion
1 Tbs chopped cilantro
1 Tbs extra-virgin olive oil
1/4 Tsp grated lime zest
2 Tsp lime juice
1/4 Tsp salt
1/2 Tsp pepper

Mix the lettuce, avocado, tomato, beans, scallion, and cilantro in a large bowl. Mix the oil, lime zest and juice, salt, and pepper in a small bowl. Pour over the salad and toss well to coat.

Makes 2 servings.

Per serving: 295 calories, 6 g protein, 24 g carbohydrates, 22 g fat (3 g saturated), 436 mg sodium, 11 g fiber

(Number of Powerfoods: 5)

1 egg
1 lb lean ground beef
1/2 cup rolled oats
1/3 cup diced onion
1/2 cup chopped spinach
2 Tbs shredded reduced fat Mexican-blend cheese
Salt and pepper
Whole wheat burger buns

1. Whisk the egg in a large bowl. Add everything else and mix--your hands are the best tools—until well blended. Form into 4 patties.

2. Place the burgers on a grill over medium-high heat. Cook 4 to 6 minutes per side or to your desired level of doneness.

3. Serve on whole wheat burger buns and top with lettuce and tomato slices. If you have any extra burgers, wrap them in plastic and freeze for later.

Makes 4 servings.

Per serving: 263 calories, 27 g protein, 8 g carbohydrates, 13 g fat (5 g saturated), 416 mg sodium, 1 g fiber

(Number of Powerfoods: 5)

1 Tbs extra-virgin olive oil
1 small onion, diced
1 lb ground turkey breast
1 can (14.5 oz) diced tomatoes with jalapeños
1 can (10.5 oz) chickpeas, rinsed and drained
1 can (10.5 oz) black beans, rinsed, and drained
1 can (10.5 oz) kidney beans, rinsed, and drained
1 can (14 oz) low-sodium chicken broth
1/2 Tsp salt
1/2 Tsp ground cumin
1/8 Tsp ground cinnamon
hot sauce

Heat the oil in a large saucepan over medium-low heat. Add the onion and cook until soft, about 3 to 5 minutes. Add the turkey and cook, breaking up the pieces with a wooden spoon, until browned, about 5 minutes. Add the tomatoes with juice, beans, broth, and spices. Stir and bring to a boil, then reduce the heat and simmer for 20 minutes. Serve with hot sauce.

Makes 6 servings.

Per serving: 293 calories, 31 g protein, 32 g carbohydrates, 5 g fat (0 g saturated), 788 mg sodium, 11 g fiber

(Number of Powerfoods: 5)

4 oz whole wheat spaghetti
1 Tbs extra-virgin olive oil
1/2 cup chopped walnuts
1 clove garlic, crushed
2 cups torn baby spinach leaves
1 Tsp dried basil
Salt and pepper
2 Tbs shredded part-skim mozzarella cheese

1. Cook the spaghetti according to the package directions. Drain.

2. Heat the oil in a large nonstick skillet over medium-low heat. Add the walnuts and cook for 3 to 4 minutes, stirring frequently. Add the garlic, spinach, and basil. Cook for 3 to 5 minutes, stirring frequently. Season with salt and pepper. Add the pasta and toss to coat; sprinkle with the cheese.

Makes 2 servings.

Per serving: 335 calories, 9 g protein, 17 g carbohydrates, 28 g fat (4 g saturated), 160 mg sodium, 5 g fiber