The Dads with Abs Diet: A Guide for Busy Professionals Over 35

The Dads with Abs Diet: A Guide for Busy Professionals Over 35

By Josiah Novak

Want to be a dad with abs? Then this is the dads with abs diet you should follow.

The term “dad bod” has become a cultural phenomenon, often used to describe the physique of a man who has let go of his fitness routine due to the demands of fatherhood and a high-pressure career.

But what if you could have the best of both worlds? What if you could be a dedicated dad, a successful professional, and still flaunt those abs?

Enter the “Dads with Abs Diet.” Tailored for men aged 35 and older with kids and demanding careers, this diet is designed to help you shed that dad bod and reveal the abs beneath.

1. Why the Dads with Abs Diet?

The Dads with Abs Diet isn’t just about aesthetics. It’s about health, longevity, and setting a positive example for your children.

As high-level professionals, you’re no stranger to discipline and commitment. This diet leverages those strengths, focusing on nutrient-rich foods that fuel your body and mind.

2. Key Components of the Diet

dads with abs diet
  • Whole Foods: Prioritize whole, unprocessed foods. Think lean proteins, whole grains, fruits, and vegetables.

  • Hydration: Drink at least 8 glasses of water daily. Hydration aids in digestion and keeps the skin taut.

  • Moderation: It’s okay to indulge occasionally. The key is moderation and making conscious choices.

  • Breakfast Flexibility: If you’re not a breakfast person, that’s okay. Skip it and opt for a larger lunch or dinner.

  • Alcohol Moderation: Avoid alcohol during the week. If you indulge on the weekend, stick to 2-3 drinks of clear liquor.

  • Air Fryer Magic: Invest in an air fryer. Many of the meals mentioned can be prepared using this handy appliance.

  • Protein Boost: Purchase cottage cheese, blend it, and store it back in its container. Mix with red peppers and tomato sauce for a protein-rich topping.

  • Beer Swap: Replace regular beer with athletic brew for a healthier alternative.

  • Sweet Tooth Solution: Craving something sweet? Snack on an apple.

  • Dining Out: You can still enjoy meals at restaurants. The trick is making informed choices.

3. Sample Meal Plans

dads with abs diet

Day 1 & 5 Meal Plan

Breakfast: Kodiak Protein Pancakes

  • 1/2 cup Kodiak power cake mix
  • 1/4 cup Egg whites
  • 1 Whole Egg (Mix ingredients, adding water if needed for batter consistency. Top with sugar-free syrup or a mix of stevia and cinnamon.) 301 CALORIES: 7g Fat, 32g carbs, 27g protein

Lunch: Tacos

  • 2 Mission carb balance tortilla
  • 5oz choice of meat (ground turkey, chicken breast, white fish, or carne asada)
  • Seasonings and veggies as desired 432 Calories, 15g fat, 42g carbs, 54 g protein

Snack: Greek Yogurt

  • 2 Danon Light N Fit Greek Yogurts 160 CALORIES, 0g fat, 18g carbs, 24g protein

Dinner: Shredded BBQ Chicken and Potatoes

  • 8oz Chicken breast with G. Hughes BBQ sauce
  • 6oz baked potato (or Sweet potato)
  • 1 cup veggies 608 CALORIES,11g fat, 47g carbs, 75g protein

Snack: Quest Chips and Salsa

  • 1 Bag of Quest Chips with salsa 160 CALORIES, 6g fat, 5g carbs, 18g protein

Day 2 & 4 Meal Plan

Breakfast: Breakfast Pizza

  • 1 Joseph’s pita
  • 2oz avocado or guacamole as “sauce”
  • 1⁄2 cup cooked egg whites
  • 1oz reduced-fat cheese 298 calories 16g fat 14g carbs 28g protein

Lunch: Tuna Salad Wraps

  • 2 flatout light wrap
  • 6oz tuna canned in water with yogurt and veggies 495 calories 9g fat 40g carbs 65g protein

Snack: Greek Yogurt

  • 2 Danon Light N Fit Greek Yogurts 160 CALORIES, 0g fat, 18g carbs, 24g protein

Dinner: Salmon and Rice

  • 6oz Salmon or white fish
  • 1 cup rice and veggies 499 CALORIES, 8g fat, 53g carbs, 50g protein

Snack: Skinny Pop Popcorn

  • 100 calorie bag 100 CALORIES, 7g fat, 10g carbs, 2g protein

Day 3 & 6 Meal Plan

Breakfast: Egg McFit Sandwich

  • 1 Light Whole Grain English Muffin
  • 1 slice of reduced fat cheese
  • 1 Whole Egg
  • 1 Jimmy Dean Turkey Sausage Patty 280 CALORIES: 10g fat, 28g carbs, 25g protein

Lunch: Burger

  • 5oz lean meat with bun and toppings 485 CALORIES, 14g fat, 40g carbs, 42g protein

Snack: Fairlife CORE Power Shake 230 calories 3.5g fat, 9g carbs, 42g

Dinner: Chicken Teriyaki

  • 3TB G. Hughes teriyaki sauce with chicken and veggies 593 calories 7g fat 67g carbs 61g protein

Snack: Rice Cakes with PB2 Powder Spread 120 calories 4g fat 38g carbs 10g protein

Day 7 Meal Plan

Breakfast: Kodiak Protein Pancakes (As described in Day 1 & 5) 301 CALORIES: 7g Fat, 32g carbs, 27g protein





This 7-day plan is just the beginning. By adhering to these guidelines, you’ll notice improvements in every area of your life. Remember, it’s not just about the abs; it’s about the energy, confidence, and overall well-being that comes with a healthy lifestyle.

4. Staying Motivated and Consistent

The key to success with the Dads with Abs Diet is consistency. Remember your “why” – whether it’s to feel more confident, be healthier, or set a good example for your kids. Surround yourself with a supportive community, whether it’s fellow dads on the same journey or a professional coach.

Ready to Take the Next Step?

If you’re serious about shedding that dad bod and revealing those abs, consider applying for our coaching program.

With personalized guidance, meal plans, and accountability, we’ll ensure you stay on track and achieve your goals. Click here to apply now.

dads with abs diet