7-Day Flat-Belly Meal Plan

Follow along with this 7-day flat-belly meal plan to lose inches in your midsection.


Getting rid of belly fat isn't just about fitting into skinny jeans—research shows that people with less visceral belly fat (the fat that surrounds your organs) have a decreased risk for type 2 diabetes and heart disease. So not only will losing fat help you look and feel better, it will also help ward off dangerous health issues. While there isn't one magic food that will melt away belly fat, studies have reported certain foods have special belly-fat-burning benefits, such as avocado, artichokes, whole grains, kefir, green tea, eggs, peanuts and chickpeas. These foods work in different ways to help shrink fat cells and decrease waist circumference. This 7-day meal plan incorporates these flat-belly foods, plus vegetables, whole grains, fruits and healthy fats and protein, in delicious ways to help make it easier to lose belly fat and feel great.

Read More: Foods to Lose Belly Fat & How They Work

Day 1

Baked Vegetable Soup

Flat-Belly Bonus: Chickpeas are a flat-belly food with 5 grams of fiber and 5 grams of protein in 1/2 cup. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied. Plus, chickpea eaters have waists 2 inches smaller than people who don't eat the bean.

 

Breakfast (342 calories, 4 g fiber)

• 1 serving Avocado & Kale Omelet
• 8 oz. brewed green tea

A.M. Snack (182 calories, 5 g fiber)

Easy Cucumber Salad
• 1 1/2 cups cucumber slices
• 1 tsp. lemon juice
• Pinch each of salt & pepper
• Dried dill to taste (optional)

Combine cucumber slices, lemon juice, salt, pepper and dill in a bowl for a quick and easy cucumber salad.

• 8 whole-wheat crackers

Lunch (388 calories, 8 g fiber)

Chopped Chickpea Salad
• 1 1/2 Tbsp. each olive oil & red-wine vinegar
• 2 Tbsp. chopped parsley
• 2 cups mixed greens
• 1/2 cup grated carrot
• 1/3 cup broccoli florets, roughly chopped
• 1/3 cup canned chickpeas, rinsed
•3 Tbsp. chopped red onion
• 2 Tbsp. crumbled feta cheese

Combine olive oil, vinegar and parsley to make the dressing. Combine greens, carrot, broccoli, chickpeas, onion and cheese in a bowl. Toss with the dressing.

P.M. Snack (111 calories, 2 g fiber)

• 2 Tbsp. Chile-Lime Peanuts

Dinner (488 calories, 16 g fiber)

• 2 cups Baked Vegetable Soup
• 1 tsp. each olive oil, balsamic vinegar and Dijon mustard
• 1/2 tsp. dried oregano
• 2 cups mixed greens

Whisk together oil, vinegar, mustard and oregano. Toss greens with the dressing.

• 1 4-inch whole-wheat pita round, toasted
• 1/4 cup hummus

Make-Ahead Notes: Pack up 1 3/4 cups soup to have for lunch on Day 2. Freeze what's left.

Daily Totals: 1,511 calories, 50 g protein, 134 g carbohydrates, 35 g fiber, 92 g fat, 2,205 mg sodium

 

Day 2

Chile-Lime Peanuts

Flat-Belly Bonus: Research has found that eating nuts is associated with a slimmer waistline and lower BMI. And the kick of spice you'll find in Chile-Lime Peanuts can help boost your metabolism, thanks to the compound capsaicin.

 

Breakfast (309 calories, 12 g fiber)

Kefir & Berry Muesli
• 1/2 cup kefir
• 1/2 cup unsweetened muesli
• 1/2 cup raspberries

Top kefir with muesli and berries

• 8 oz. green tea

A.M. Snack (95 calories, 4 g fiber)

• 1 medium apple

Lunch (384 calories, 12 g fiber)

• 1 3/4 cups Baked Vegetable Soup
• 1 4-inch whole-wheat pita round, toasted
• 1/4 cup hummus

P.M. Snack (166 calories, 3 g fiber)

• 3 Tbsp. Chile-Lime Peanuts

Dinner (521 calories, 11 g fiber)

• 1 1/4 cups Chickpea Pasta with Lemony-Parsley Pesto
• 1 tsp. each olive oil, balsamic vinegar & Dijon mustard
• 2 cups mixed greens

Whisk together oil, vinegar and mustard. Toss greens with the dressing.

Make-Ahead Notes: Save 1 cup of the Sheet-Pan Roasted Root Vegetables (part of tonight's dinner prep) for dinner on Day 4 and an additional cup for lunch on Day 5.

Daily Totals: 1,475 calories, 48 g protein, 178 g carbohydrates, 42 g fiber, 75 g fat, 1,402 mg sodium

 

Day 3

Berry-Kefir Smoothie

Flat-Belly Bonus: Green tea contains compounds called catechins that can protect against obesity. Plus the caffeine slightly revs up your metabolism.

 

Breakfast (306 calories, 9 g fiber)

• 2 cups Berry-Kefir Smoothie
• 8 oz. green tea

A.M. Snack (223 calories, 4g fiber)

• 6 whole-wheat crackers
• 1 Tbsp. peanut butter

Lunch (335 calories, 8 g fiber)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (105 calories, 3 g fiber)

• 1 medium banana

Dinner (517 calories, 7 g fiber)

• 1 serving Orange-Sesame Salmon with Quinoa & Broccolini
• 1 serving (2 rings) Apple "Donuts" to enjoy as dessert

Make-Ahead Notes: Cook extra quinoa to have throughout the week. You will need 1/2 cup for lunch on Day 4 and 1/2 cup for lunch on Day 5.

Daily Totals: 1,496 calories, 69 g protein, 188 g carbohydrates, 30 g fiber, 59 g fat, 1,251 mg sodium

 

Day 4:

Roasted Root Veggies & Greens over Spiced Lentils

Flat-Belly Bonus: Fiber-rich lentils feed healthy gut bacteria and keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens (as we do in tonight's dinner) helps you take in fewer calories without increasing hunger. As per Harvard University research, vegetables are the number one food that promotes weight loss.

 

Breakfast (338 calories, 8 g fiber)

• 12 oz. Matcha Green-Tea Latte
• 1 serving Everything Bagel Avocado Toast
• 2 kiwi fruit

A.M. Snack (139 calories, 3 g fiber)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1 medium orange

Lunch (379 calories, 13 g fiber)

• 3 1/2 cups Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

P.M. Snack (166 calories, 3 g fiber)

• 3 Tbsp. Chile-Lime Peanuts

Dinner (453 calories, 14 g fiber)

• 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,475 calories, 63 g protein, 177 g carbohydrates, 41 g fiber, 65 g fat, 1,709 mg sodium

 

Day 5

Roasted Veggie & Quinoa Salad

Flat-Belly Bonus: Quinoa is a powerhouse whole grain, with protein and fiber. People who swapped out refined grains and ate more whole grains (like quinoa and brown rice) lost belly fat.

 

Breakfast (309 calories, 12 g fiber)

Kefir & Berry Muesli
• 1/2 cup kefir
• 1/2 cup unsweetened muesli
• 1/2 cup raspberries

Top kefir with muesli and berries

• 8 oz. green tea

A.M. Snack (247 calories, 7 g fiber)

• 6 whole-wheat crackers
• 1 medium carrot, cut into sticks
• 1/4 cup hummus

Lunch (351 calories, 9 g fiber)

• 1 serving Roasted Veggie & Quinoa Salad

P.M. Snack (95 calories, 4 g fiber)

• 1 medium apple

Dinner (497 calories, 8 g fiber)

• 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Daily Totals: 1,498 calories, 63 g protein, 180 g carbohydrates, 42 g fiber, 68 g fat, 1,455 mg sodium

 

Day 6

White Bean & Veggie Salad

Flat-Belly Bonus: People who eat avocado regularly are more likely to have smaller waists. True, avocados are high in fat but it's the good kind that keeps your heart healthy and fills you up.

 

Breakfast (338 calories, 8 g fiber)

• 12 oz. Matcha Green-Tea Latte
• 1 serving Everything Bagel Avocado Toast
• 2 kiwi fruit

A.M. Snack (78 calories, 0 g fiber)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories, 13 g fiber)

• 4 cups White Bean & Veggie Salad

P.M. Snack (223 calories, 4 g fiber)

• 6 whole-wheat crackers
• 1 Tbsp. peanut butter

Dinner (483 calories, 11 g fiber)

• 1 serving Shrimp Paulista
• 1/2 cup Simple Sautéed Spinach
• 1 cup cooked whole-wheat orzo
• 1 tsp. olive oil
• 2 tsp. chopped fresh parsley

Toss orzo with oil and parsley.

Make-Ahead Notes: Cook an extra 3/4 cup orzo for dinner on Day 7.

Daily Totals: 1,483 calories, 78 g protein, 144 g carbohydrates, 37 g fiber, 71 g fat, 1,689 mg sodium

 

Day 7

White Bean & Avocado Toast

Flat-Belly Bonus: Protein from eggs can help you slim down and build muscle. Eating quality protein—just 10 grams—at meals throughout the day is linked with smaller waistlines.

 

Breakfast (307 calories, 5 g fiber)

Scrambled Eggs with Salsa
• 2 eggs, scrambled
• 1 Tbsp. pico de gallo or salsa
• 1 Tbsp. crumbled feta cheese or whatever cheese you prefer
• 1 Tbsp. chopped fresh cilantro
• Pinch of crushed red pepper (optional)
• 1 slice whole-wheat bread, toasted

Top eggs with pico de gallo (or salsa), cheese, cilantro and crushed red pepper (if using). Serve with toast.

• 1 medium orange
• 8 oz. green tea

A.M. Snack (210 calories, 5 g fiber)

• 1 Tbsp. peanut butter
• 1 tsp. warm water, plus more if needed
• 1 medium banana, sliced

Mix peanut butter and water to make a sauce to drizzle over banana slices.

Lunch (362 calories, 17 g fiber)

• 1 serving White Bean & Avocado Toast
• 1 tsp. olive oil
• 2 tsp. balsamic vinegar
• 1 tsp. Dijon mustard
• 1/2 tsp. dried oregano
• 2 cups mixed greens

Whisk together oil, vinegar and mustard. Toss greens with the dressing.

• 1/3 cup raspberries

P.M. Snack (123 calories, 3 g fiber)

Easy Cucumber Salad
• 1 1/2 cups cucumber slices
• 1 tsp. lemon juice
• Pinch each of salt & pepper
• Dried dill to taste (optional)

Combine cucumber slices, lemon juice, salt, pepper and dill in a bowl for a quick and easy cucumber salad.

• 5 whole-wheat crackers

Dinner (504 calories, 11 g fiber)

• 1 serving Hasselback Caprese Chicken
• 3/4 cup cooked whole-wheat orzo
• 1/2 tsp. dried oregano

Daily Totals: 1,507 calories, 82 g protein, 161 g carbohydrates, 41 g fiber, 66 g fat, 1,920 mg sodium

 

What Healthy Eating Looks Like: Flat-Belly Meal Plan

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