These 17 Foods Will Get You Shredded

Want to know what to eat to get shredded, build muscle, and stay lean all year? In this video, I’m sharing 12 foods I eat every day that make my diet easier to follow and help me maintain six pack abs without giving up the foods I enjoy.

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If you’ve been looking for the Jeff Cavaliere diet plan or wondering how to eat like ATHLEAN-X, this is a look at the foods behind my daily eating plan. I’ll explain what I eat, why I choose it, and how these foods fit into a muscle building diet that supports hard training while keeping calories under control.

Getting lean takes more than finding the right foods. Your total calories, protein intake, workouts, and consistency all matter. But choosing meals that satisfy your appetite and taste good makes it easier to stick with your nutrition plan long enough to see results.

Here are some of the foods I rely on every day.

My breakfast starts with egg whites. They give me a convenient source of protein without adding many calories or much fat. When your goal is to get ripped while maintaining muscle, having an easy way to include protein at breakfast helps you start the day on track. Egg whites also leave room for other foods in the meal without making it difficult to manage your overall calorie intake.

Oatmeal is another staple of my daily meal plan. It provides carbohydrates to fuel my workouts, along with fiber that helps make breakfast more satisfying. I use plain oatmeal so I can control what goes into it instead of relying on varieties with added sugar. If you’re wondering what to eat to be lean, a breakfast you enjoy and can prepare consistently is a great place to start.

I drink skim milk with breakfast and use it in my oatmeal and protein shake later in the day. It supplies protein and calcium while keeping calories lower than the same amount of whole milk. Because I consume it several times throughout the day, that difference helps me keep my diet aligned with my goals. I also choose milk fortified with vitamins A and D.

Cinnamon is a simple addition that makes my oatmeal taste better without needing a lot of added sugar. That matters because a diet for abs should include meals you look forward to eating. Small choices that improve flavor can make a healthy eating plan easier to repeat, and repetition is a big part of staying lean year-round.

Greek yogurt is one of my go-to lunch foods because it’s convenient, versatile, and high in protein. It already contains all nine essential amino acids, making it a complete protein source. I like adding chia or pumpkin seeds for extra texture and nutrients. Pay attention to the variety you choose, since protein, calories, and added sugar can vary between products.

I’ve said plenty of times that I have a sweet tooth. Instead of expecting that to disappear, I make room for a dessert I enjoy. For me, that means a portion of frozen yogurt that fits my daily calorie intake. The amount and toppings matter. Having six pack abs doesn’t require eliminating dessert, but it does require being aware of how those choices fit into your overall diet.

Chicken, fish, and lean cuts of red meat are regular parts of my eating plan. I typically build my main meals around a serving that provides approximately 30–50 grams of protein. Getting enough protein helps support muscle growth and maintenance, making it a priority whether I’m focused on building muscle or staying lean. Different seasonings and preparation methods keep these meals from becoming repetitive.

Yes, I eat pasta. Carbohydrates have a place in a meal plan to get ripped, especially when you’re training hard and want to support your performance. Pasta gives me a food I enjoy and a practical source of workout fuel. Portion size and what you add to it matter. I make it fit my nutrition goals instead of assuming I need to cut it out to get a six pack.

Vegetables like broccoli help round out my meals with fiber, vitamins, and minerals. They also add volume to my plate, which can make a meal more satisfying when I’m managing calories. A muscle building nutrition plan needs to support more than your protein target, and vegetables are a consistent part of how I do that.

Watch the full video for all 12 foods and the reasons I include them in my daily diet.

Whether you want to build muscle, lose body fat, or find a meal plan to get lean, the goal is to develop eating habits you can maintain. You don’t need to copy every food on my plate. Use these examples to build meals that fit your preferences, support your training, and make consistency easier.

For a structured workout program with a day-by-day meal plan, check out the ATHLEAN-X website through the link above.

Subscribe for more videos from Jeff Cavaliere and ATHLEAN-X on muscle building nutrition, fat loss, how to get lean, and training for six pack abs. Turn on notifications so you never miss a new video. Receive SMS online on sms24.me

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