One Awesome Six-pack Diet Chart for Vegitarians
Ready to rock those six-pack abs while sticking to a vegetarian diet? It’s not just about crunches and planks—what you eat plays a huge role too! But don’t worry, getting those abs doesn’t mean boring meals. We’ve put together a killer list of 30 veggie-friendly foods that are not only packed with the nutrients your body needs but are also tasty and satisfying. From muscle-building proteins to energy-boosting carbs and healthy fats, this chart is your ticket to a six-pack the cool, plant-powered way! Dive in and get ready to fuel up for those gains!
| SixpackShortcut: Vegetarian Six-Pack Diet Chart | ||||||
| Food | Category | Calories per 100g | Protein (g) | Carbs (g) | Fats (g) | Additional Benefits |
| Quinoa | Grains | 120 | 4.1 | 21.3 | 1.9 | High in fiber, contains all 9 essential amino acids |
| Lentils | Legumes | 116 | 9.0 | 20.1 | 0.4 | High in iron, helps in muscle repair |
| Chickpeas | Legumes | 164 | 8.9 | 27.4 | 2.6 | Great for muscle growth and recovery |
| Tofu | Protein | 76 | 8.1 | 1.9 | 4.8 | Rich in calcium, aids in fat loss |
| Tempeh | Protein | 193 | 19.0 | 9.4 | 11.4 | High in probiotics, improves digestion |
| Greek Yogurt | Dairy | 59 | 10.0 | 3.6 | 0.4 | Rich in probiotics, boosts metabolism |
| Cottage Cheese | Dairy | 98 | 11.1 | 3.4 | 4.3 | Slow-digesting protein, good for muscle maintenance |
| Almonds | Nuts | 579 | 21.2 | 21.7 | 49.4 | High in healthy fats, supports fat loss |
| Walnuts | Nuts | 654 | 15.2 | 13.7 | 65.2 | Rich in omega-3 fatty acids, reduces inflammation |
| Chia Seeds | Seeds | 486 | 16.5 | 42.1 | 30.7 | Excellent source of fiber, helps in fat loss |
| Flaxseeds | Seeds | 534 | 18.3 | 28.9 | 42.2 | High in omega-3, supports heart health |
| Spinach | Vegetables | 23 | 2.9 | 3.6 | 0.4 | Rich in iron, boosts energy |
| Kale | Vegetables | 35 | 2.9 | 4.4 | 1.5 | High in antioxidants, improves overall health |
| Broccoli | Vegetables | 55 | 3.7 | 11.1 | 0.6 | Rich in vitamins, supports muscle growth |
| Sweet Potatoes | Vegetables | 86 | 1.6 | 20.1 | 0.1 | Good source of carbs, provides sustained energy |
| Avocado | Fruits | 160 | 2.0 | 8.5 | 14.7 | High in healthy fats, supports fat loss |
| Berries | Fruits | 57 | 0.7 | 14.5 | 0.3 | High in antioxidants, aids in recovery |
| Apples | Fruits | 52 | 0.3 | 13.8 | 0.2 | Rich in fiber, keeps you full longer |
| Bananas | Fruits | 89 | 1.1 | 22.8 | 0.3 | High in potassium, prevents muscle cramps |
| Oats | Grains | 68 | 2.4 | 12.0 | 1.4 | Rich in fiber, stabilizes blood sugar |
| Brown Rice | Grains | 123 | 2.6 | 25.6 | 0.9 | Low glycemic index, provides sustained energy |
| Barley | Grains | 354 | 12.5 | 73.5 | 2.3 | High in fiber, improves digestion |
| Peas | Legumes | 81 | 5.4 | 14.4 | 0.4 | Rich in vitamins, boosts immunity |
| Edamame | Legumes | 121 | 11.9 | 8.9 | 5.2 | Complete protein, supports muscle recovery |
| Pumpkin Seeds | Seeds | 559 | 30.2 | 10.7 | 49.1 | High in magnesium, improves bone health |
| Sunflower Seeds | Seeds | 584 | 20.8 | 20.0 | 51.5 | Rich in vitamin E, reduces inflammation |
| Cashews | Nuts | 553 | 18.2 | 30.2 | 43.9 | High in healthy fats, supports weight management |
| Brussels Sprouts | Vegetables | 43 | 3.4 | 8.9 | 0.3 | High in fiber, aids digestion |
| Mushrooms | Vegetables | 22 | 3.1 | 3.3 | 0.3 | Rich in antioxidants, supports immune health |
| Bell Peppers | Vegetables | 31 | 1.0 | 6.0 | 0.3 | High in vitamin C, boosts immunity |
| Carrots | Vegetables | 41 | 0.9 | 9.6 | 0.2 | Rich in beta-carotene, improves vision |
| Cucumber | Vegetables | 16 | 0.7 | 3.6 | 0.1 | Hydrating, low in calories |
| Zucchini | Vegetables | 17 | 1.2 | 3.1 | 0.3 | Rich in antioxidants, promotes healthy skin |
About The Author
Travis Perez
Travis is the lead content developer on SixpackShortcut.com He also writes in the wellness and outdoor space. On SixpackShortcut.com Travis specializes in sixpack product reviews and informative articles.