There’s an old saying: “Abs are made in the kitchen.” But perhaps the following statement is more accurate: “Abs are destroyed in the kitchen!” And at the drive-thru. And anywhere else you get your food.

That’s because when it comes to your diet, there’s a guaranteed way to fail: not planning for the inevitable.

Yes, it would be great if you could carefully prepare every meal to fit your nutrition plan. But you will get busy. You will get tired. You will get lazy. And that’s when you need a backup plan.

My solution: These 7 “fat loss” foods that will make your life easier—and help you get leaner. You can turn to them whenever you’re crunched for time or just tired of making dinner. Think of them as the go-to foods that will keep you on the fast track to a six-pack.

WATCH! This Guy Ditched The Belly And Got Lean

1. Rotisserie Chicken. These slow-cooked birds are available at just about any supermarket. They’re a fast and ready-to-eat source of high-quality protein. If yours comes with a very sugary basting sauce, it may be best to remove the skin if you’re trying to cut your calorie intake!

If you’re ever in a pinch for a meal, just reach for a rotisserie chicken and pair with your favourite vegetable.

2. Pre-Cooked Chicken Sausages. Adding new flavours and tastes to your diet is easy with pre-prepared chicken sausages. These lean protein sources are already cooked so you just need to heat them—and eat them. Take a look at the ingredient list to make sure you’re getting quality meat though, and not just cereal fillers.

3. Plain Greek Yogurt. Skip the varieties with the fruit added already, as those come with lots of added sugar. Plain Greek yogurt has twice the protein and half the carbs of traditional yogurt, making it a creamy snack you can enjoy any time of the day.

READ! If You Can Manage Weight Loss For A Year, It Becomes A Breeze

4. Plain Kefir. This is a fermented milk product that has a thickness somewhere between cream and yogurt. (Think of it as drinkable yogurt.)

The plain versions contain almost a 1:1 ratio of protein to carbohydrates. Kefir also has enough probiotics to keep your digestive track functioning at its best. I personally have a cup each day at breakfast.

5. Pre-Cut Vegetables. Everyone knows that vegetables are great for you, but many people say that cutting them up is too much of a hassle. Fortunately, there’s a growing trend in grocery stores to remove this barrier of entry.

From diced pepper and onions to shredded Brussels sprouts, you should be able to find just about any vegetable you want—ready to toss into a roasting pan or skillet, or simply eat raw.

6. Smoked Salmon. This is one of my favourite non-traditional snacks. It’s carb-free, and full of satiating protein and fat. Having smoked salmon for a snack will quickly redefine your idea of “diet food.”

If it’s a bit beyond your budget or not to your taste, go for biltong – it’s easier on the pocket and still a great protein-packed snack.

7. Cheese Sticks. No, not the pastry kind – an actual chunk of cheese packed with protein and fat. From the traditional string cheese—which is mozzarella—to more recent pepper or Colby jack cheese sticks, these should always be in your refrigerator.

Pair them with a small piece of fruit for a snack, or chop them up on a salad.