Question:

Hello, I have breakfast (almond milk, walnuts, pecans, almonds, banana and oats) and dinner (salad of tomato, onion, potatoes, pepper, cilantro, rice puffs). Can I replace my everyday lunch with meal replacement shakes? I work out in the gym 3 times a week and run twice a week. I have been in good shape but can’t get a 6-pack. I would like to get there in 3 months before my vacation. Thanks in advance for your help. 

-Dean

Answer:

You certainly can replace your lunch with a meal replacement shake, although I don’t know if that would help you with your goal. Dinner already sounds super light and you’ve not described your current lunch so it’s hard to tell what’s missing from your day. The items you described are all plant-based so I’ll stick with like foods in recommending quinoa, cabbage, broccoli, asparagus, berries, flax & chia seeds, spinach, lentils, and green tea for your mid-day meal. It’s best to chew your calories, allowing your digestive system to do its job over time, thus allowing a slower uptake of energy than from a shake. 

Be sure your workouts include lots of ab-defining exercises as highlighted elsewhere on our Living Healthy Blog. 

Resources: 

  1. Brazier, Brendan. “Best Foods for Building Abs, Six-Packs.” Men’s Journal, 5 Apr. 2018,
    www.mensjournal.com/health-fitness/best-foods-for-building-your-abs-20130910/green-tea/.
  2. Willitts, Chris. “Build Muscle with Whole Food, Plant Based Diet.” Muscle and Fitness,
    www.muscleandfitness.com/nutrition/gain-mass/build-muscle-whole-food-plant-based-diet.
  3. Says:, Moonlit. “Vegan Foods That Can Help Give You Great Abs in No Time!” One Green Planet, 31 Mar. 2015,
    www.onegreenplanet.org/natural-health/vegan-foods-that-help-give-you-great-abs-in-no-time/%C2%A0.
  4. Willitts, Chris. “How to Get Abs Fast – Just Eat These 10 Fat-Burning Plant Foods.” Vegetarian Bodybuilding, 18 Sept. 2017,
    www.vegetarianbodybuilding.com/how-to-get-abs-fast/%C2%A0.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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