The ABS diet allows you to eat products classified into one of twelve food groups. And so, each meal should contain at least two products. In addition, even a small snack must contain some protein. According to David Zinchenko, the creator of this nutritional program, the ABS diet guarantees great physical and mental well-being. Try recipes based on the principles of the ABS diet?

The ABS dietis low-cholesterol, contains a lot of unsaturated fats, proteins and provides a large dose of vitamins, especially vitamins B, C, A and E. It can be recommended to people with cardiovascular diseases and as a cancer prophylaxis. We present recipes for breakfast, lunch, dinner and a snack in the ABS diet.

ABS diet breakfast recipes

Breakfast: Bacon sandwich

  • 1 whole wheat roll
  • 1/2 teaspoons of trans fat free spread
  • 1 egg
  • 1 slice of semi-fat cheese
  • 1 slice of grilled bacon
  • vegetables to choose from

Cut a roll in half, toast it and brush with fat. Pound the egg into an ovenproof dish, pierce the yolk with a toothpick and cover the dish with cling film. Put in the microwave for 30 seconds. Wait 30 seconds. Place the cheese, egg and bacon between the roll halves and microwave for 20 seconds. Add vegetables to taste.

One serving contains: 350 kcal, 25 g of protein, 26 g of carbohydrates, 17 g of fat, (6 g of EFA), 1023 mg of sodium, 3 g of fiber

Breakfast: Milk with cereals and nuts

  • tablespoon of instant oat flakes 10 g
  • tablespoon of almond flakes 10 g
  • tablespoon of rye flakes 10 g
  • 2/3 cups of forest fruit 100 g
  • 2 walnuts 8 g glass of milk, 2% fat 200 g

Pour cereal in a bowl, pour hot milk and add crushed nuts and fruit.

One serving contains 350 kcal.

Dinner recipes compatible with the ABS diet

Dinner: Guiltless turkey tortilla

  • 3/4 tablespoons light mayonnaise
  • 1 whole grain tortilla
  • 2 cooked turkey bacon slices
  • 60 g roasted turkey breast
  • 2 tomato slices
  • 2 lettuce leaves

Spread the mayonnaise over the tortillas. Put it in the middlebacon, turkey breast, tomato, and lettuce on top. Roll the tortilla into a pancake.

One serving contains: 330 kcal, 32 g of protein, 10 g of carbohydrates, 19 g of fat (5 g of SFA), 168 mg of sodium, 1 g of fiber

Lunch: Chickpeas with vegetables

  • 1/2 cups of chickpeas cooked without s alt 120 g
  • small onion 35 g
  • carrot 100 g
  • teaspoon rapeseed oil 5 g
  • garlic clove 3 g
  • pinch of curry 2 g
  • pinch of s alt 2 g
  • pinch of pepper 2 g
  • pinch of basil 2 g
  • can tomatoes 220 g
  • 2 tbsp dry millet 50 g
  • small broccoli 200 g
  • natka

Dice the onion, fry it, add the chopped carrot. Let it simmer for a while and add the chopped tomatoes. Season, add chickpeas. Cook for about 15 minutes. A few minutes before the end, add the garlic squeezed through the press. Cook the broccoli al dente. First place the broccoli florets on the plate, add the chickpea sauce. Sprinkle with parsley. Eat with cooked porridge.

One serving contains 540 kcal.

Recipes for dinner based on the principles of the ABS diet

Dinner: 100% guy's meatballs

  • 445 g lean ground beef
  • 45 g breadcrumbs
  • 1 large diced onion
  • 1 finely chopped garlic clove
  • 1 tablespoon of ground flaxseed or whey protein
  • 480 ml of concentrated tomato sauce
  • 4 whole wheat buns
  • 60 g light mozzarella cheese grated

Mix the beef with breadcrumbs, onion, garlic and linseed or whey. Shape the meatballs and fry them until brown in a Teflon pan. Drain the fat from the pan and pour the tomato sauce over the meatballs. Make recesses in the buns and pour warm sauce with meatballs into them. Finally, sprinkle with grated mozzarella cheese and cover with the remaining halves of the rolls.

One serving contains: 391 kcal, 35 g of protein, 45 g of carbohydrates, 10 g of fat (4 g of SFA), 1340 mg of sodium, 6 g of fiber

Dinner: Omelette with tomato and arugula

  • 2 eggs
  • teaspoon of wholegrain flour 5 g
  • teaspoon rapeseed oil 5 g
  • a handful of rocket 30 g
  • 3-4 cherry tomatoes 30 g
  • fresh basil 5 g
  • ground black pepper to taste
  • pinch of s alt

Break the eggs into a bowl. Add oil, flour, s alt, pepper and whisk. Pour the contents into the hot pan. Fry like a pancake on both sides. Scald the tomatoes, cut and mix with rocket and basil. Put the omelette on a plate, half the vegetables and fold it in half.

One serving contains 350 kcal.

Examples of snacks on the ABS diet

Snack: Forest cocktail

  • 3/4 cup of oatmeal soaked in water or skim milk
  • 3/4 cup skim milk
  • 3/4 cup frozen forest fruit
  • 2 teaspoons of whey protein
  • 3 crushed ice cubes

Nutritional value per serving: 144 kcal, 7 g of protein, 27 g of carbohydrates, 1 g of fat (zero g of saturated fatty acids, SFA), 4 g of fiber, 109 mg of sodium.

Snack: Medium apple + teaspoon of peanut butter. Slice the apple and brush it with peanut butter. (Portion: 120 kcal)

Snack: A slice of roasted turkey + 3-4 almonds (without s alt) (Serving: 120 kcal)

Snack: 150 g of lean natural yogurt + a handful of fresh or frozen raspberries (Serving: 120 kcal)

Source: David Zinczenko "Diet ABS", Mada Publishing House, 2006

Category:

Slimming