7-Day Flat-Belly Meal Plan, Created by a Dietitian

Lowering belly fat, also called visceral fat, can significantly improve your health. Studies show it’s linked to a higher risk of heart disease, type 2 diabetes, and some cancers.

The good news? Losing weight through healthy eating can help reduce belly fat too. Our 7-day healthy meal plan offers a sustainable approach that keeps you feeling satisfied and energized, not deprived.

This plan focuses on incorporating plenty of fiber-rich vegetables, fruits high in potassium, and probiotic foods like yogurt and kefir – all known to support gut health and aid weight loss.

Sustainable Weight Loss Strategies

• Diet: Focus on a balanced diet rich in fruits, vegetables, and whole grains. Include lean protein sources and healthy fats. Limit processed foods, sugary drinks, and unhealthy fats.
• Exercise: Combine regular cardio with strength training. Cardio burns calories, while strength training builds muscle, which helps boost metabolism. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
• Sleep: Aim for 7-8 hours of sleep each night. When you’re sleep-deprived, your body produces more ghrelin (the hunger hormone) and less leptin (the fullness hormone), making it harder to manage weight.
• Stress Management: Chronic stress can lead to weight gain, especially around the middle. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.

Building a Healthy Meal Plan

• Calculate your calorie needs: Use a calorie calculator to determine your daily calorie needs for weight loss.
• Focus on variety: Include a variety of nutrient-rich foods from all food groups.
• Don’t fear healthy fats: Healthy fats from sources like avocados, nuts, and olive oil can help you feel full and satisfied.
• Fiber is your friend: Fiber helps with digestion and keeps you feeling full. Aim for 25-30 grams of fiber per day from fruits, vegetables, and whole grains.
• Read food labels: Be mindful of portion sizes and added sugars.

Ready to get started? We’ve designed the plan with 1,200 calories for a healthy weight loss of 1-2 pounds per week. Modifications are available to adjust it to your specific calorie needs (1,500 or 2,000 calories).

Sample 7-Day Flat Belly Meal Plan

This 7-day flat belly meal plan is full of healthy and delicious recipes, nutritious foods to help you lose weight and belly fat.

Morning Revitalizing Drink:

• 8 ounces of hot water
• 1 tablespoon of apple cider vinegar
• 1 tsp of lime
• 1 tsp of honey

Directions:

• In a mug, add hot water and other ingredients and mix. Enjoy a moment of quiet with your warm revitalizing drink

Breakfast: Egg, Toast, and Bacon

• 1 slice of Ezekiel 4:9 Sprouted 100% Whole Grain Bread
• 1 hard-boiled egg, sliced and placed on toasted bread
• 1 tsp butter, spread on toasted bread
• 1/2 grapefruit
• 1 cup of coffee black/ tea

Lunch: Quinoa Salad

• 3/4 cup cooked red quinoa
• 1/2 cup of chickpeas
• 1 cup of chopped bell peppers
• 1/2 cup black beans (or any other legumes)
• 1/4 cup of corn
• 1 lime

Directions:

1. Cook quinoa, chickpeas, and black beans as indicated on the package. Chop bell peppers to the size of your liking.
2. Corn can be canned or removed from a cob. Mix all ingredients together and squeeze the lime, and mix.

Beverage: Water / Unsweetened Tea

Snack: Greek Yogurt

• 6 ounce Greek yogurt – plain
• 1/4 cup fresh blueberries

Dinner: Grilled Chicken Caesar Salad

• 1 small head of Romain lettuce
• 3 oz grilled chicken breast – sliced lean meat

Dressing:

• 1/4 cup of olive oil
• 1 tsp red wine vinegar
• 2 tbsp of anchovy fillet (can)
• 1 tbsp garlic, minced
• 1/2 tsp mustard

Directions:

1. Add all the ingredients to a blender and blend until creamy.
2. On a bed of lettuce, add chicken breast and sprinkle the dressing over.

Day 2: Diet to Lose Belly Fat

Breakfast: Berry Smoothie with Chia Seeds

• 1 cup frozen berries (blueberries and strawberries combined)
• 1 cup plain almond milk
• 1 tsp chia seeds
• 1 tsp honey

Direction:

1. Mix all ingredients in a blender and blend until smooth.

Lunch: Kale and Steak Salad

• 2 cups baby kale leaves
• 1/2 cup chopped broccoli florets
• 1/2 cup Brussels sprouts
• 1/2 avocado – sliced
• 3 oz grilled red meat steak

Dressing:

• 2 tbsp olive oil, 1 tbsp balsamic vinegar, and 1 tsp mustard.
• Mix all salad ingredients and dressing. Toss until lightly coated. Season with a pinch of salt.

Snack: Piece of Fruit

• 1 small orange

Dinner: Oven-Baked Wild Salmon and Lentil Salad

• Wild salmon over lentil-currant salad (get the recipe!)

Day 3: Diet to Lose Belly Fat

• Green Tea or Black Coffee

Breakfast: Broccoli Rabe, egg and toast

• 2 eggs any style
• 1/2 broccoli florets – sautéed with vegetable oil
• 1/4 avocado slices
• 1 slice Ezekiel 4:9 Sprouted 100% Whole Grain Bread

Lunch: Salmon Salad

• 2 cups mixed baby greens
• 3-ounce salmon
• 6 asparagus sautéed with garlic and vegetable oil
• 1 lime on squeezed over the whole salad

Snack: Nuts and cheese

• 1/4 cup nuts
• 1 mozzarella cheese stick

Dinner:

• 1 small zucchini, cut in 4 and grilled
• 4-6 asparagus, grilled
• 4 oz chicken, grilled

Directions:

1. Seasoning pack of your choice

Day 4:Diet to Lose Belly Fat

• Refreshing Start of the day Beverage-Lime infused water

Breakfast: Strawberry Banana Smoothie

• 8 ounces of plain almond milk
• 1 small banana – a good source of potassium
• 2 tbsp nut butter
• 1/2 small avocado
• 1 cup raw kale

Directions:

• Mix all ingredients in a blender and blend until smooth.

Lunch: Tuna Sandwiches

• 1 tbsp mayonnaise
• 1/2 can of canned tuna
• 1/4 cup of corn
• 1 slice of Ezekiel 4:9 Sprouted 100% Whole Grain Bread
• 1 /2 cup arugula or lettuce

Directions:

1. Mix the mayonnaise, corn, and tuna together in a small bowl.
2. Layer the arugula on the slice of bread and spread the tuna mixture on top.

Snack: Berries

• 1/2 cup of fresh blueberries

Dinner: Flank Steak with Balsamic Vinegar

• 4 oz of flank steak
• 2 tbsp balsamic vinegar
• Sea salt
• 1 clove of garlic, smashed
• 2 tbsp of olive oil
• Roasted vegetables on the side

Directions:

1. Mix the remaining ingredients into the bag and shake. Let it marinate in the refrigerator for at least an hour or overnight.
2. Jab the steak with a fork in several places to allow the marinade to seep in.
3. Grill the steak over medium heat until it’s cooked.
4. Baste with the remaining marinade.

Day 5:Diet to Lose Belly Fat

Breakfast: Cinnamon Oatmeal

• 1 cup oatmeal
• 1 cup of water
• 1/4 cup berries of your choice
• 1/4 apple, diced
• Dash of cinnamon powder
• 1tsp honey to taste

Directions:

• In a pot, boil water and add the oatmeal and cook as directed in the package.
• Once cooked, top with berries, apple, and cinnamon. Sprinkle honey to taste.

Lunch: Turkey Wrap

• 1 tortilla wrap – Ezekiel 4:9 Sprouted Grain Tortilla
• 1 tbsp hummus
• 2 slices of roast turkey breast
• 4 lettuce leaves

Directions:

1. Lay the tortilla flat on a large plate. Spread the hummus and layer the turkey breast and lettuce leaves.
2. Fold in the sides then roll to form a wrap.

Snack: Crackers & Cheese

• 4 salty crackers
• 1 oz any cheese you like

Dinner: Chicken Pasta

• 1/2 boneless chicken breast
• 1/2 cup whole-grain penne pasta
• 1 medium tomato, chopped
• 2 tbsp tomato paste
• 1 large clove of garlic, minced
• 4 cups raw spinach
• Red pepper flakes

Directions:

1. Cut the chicken breast into bite-sized pieces.
2. Boil water in a large pot and cook the penne pasta as directed on the package. During the last 3 minutes add the chicken.
3. When cooked fully, drain the chicken and penne and save 1/4 cup of water. Return the penne and chicken to the original pot and add the remaining ingredients.
4. Cook over medium heat and adjust the taste. Serve and enjoy!

Day 6:Diet to Lose Belly Fat

Breakfast: Breakfast Burrito

• 1 tortilla wrap – Ezekiel 4:9 Sprouted Grain Tortilla
• 1/2 cup diced chicken breast
• 1 large scrambled egg
• 1/4 cup Swiss cheese
• 2 tbsp salsa

Direction:

1. Scramble your egg using vegetable oil.
2. Place all your ingredients in the tortilla and fold.

Lunch: Turkey Chili (makes 4 servings)

• 1 pack of dry chili seasoning mix
• 1 pound turkey breast, diced
• 3 cups drained red beans, cooked
• 8 oz diced tomatoes with chili peppers
• 1/3 cup vegetable or chicken stock
• 1/2 cup carrots, chopped
• 1/2 cup onions, chopped

Directions:

1. Smear the seasoning over the turkey. Sear in a medium nonstick pot. Cook for 2-3 minutes on each side.
2. Reduce the heat to low and add all the veggies. Stir well and add the stock.
3. Let the mixture simmer for 15 minutes. When carrots are soft, serve and enjoy.

Snack: Egg

• 1 hard-boiled egg, a pinch of salt, and lime

Dinner: Mediterranean-Style Cod

• 1 cup cherry tomatoes
• 1 small yellow onion, sliced
• 1/4 cup olives, minced
• 1 tbsp olive oil
• Salt and pepper
• 6 oz cod fillet

Directions:

1. Cut aluminum foil into about 12” by 12”. Lay the cod and season it with salt and pepper. Place the tomatoes and onions around the cod, and sprinkle the minced olives over the veggies and cod. Drizzle with olive oil.
2. Place the dish in the oven and roast for 10-12 minutes at 400 degrees or until the cod and vegetables are fully cooked.

Day 7: Diet to Lose Belly Fat

Breakfast: Overnight Berry & Chia Oatmeal

• 1 cups plain almond milk
• 1/2 cup of oatmeal
• 1/2 cup berries of your choice
• 1/4 cup chia seeds
• 1 tbsp of honey

Directions:

Combine all ingredients in a container, place them in the refrigerator overnight, and be ready to eat in the morning.

Lunch: Pesto Shrimp Pasta

• 4 oz penne pasta
• 6 large shrimp, peeled and pre-cooked
• 3 cups baby spinach
• 3 tbsp ready-made pesto
• 3 tbsp Gorgonzola cheese
• 2 tbsp diced walnuts

Directions:

1. Boil the pasta as directed on the package. Drain the pasta and transfer the pasta to a large bowl.
2. Add shrimp, spinach, pesto, cheese, and walnuts. Stir well and serve.

Snack: Hot cocoa

• 1 cup unsweetened nut milk
• 2 tsp cacao powder (which contains polyphenol!)
• A dash of cinnamon

Dinner: Peaches and Pork Chops

• 1 bone-in pork chop
• Coconut oil
• Salt
• 1 firm peach, pitted and halved
• 1 tbsp pine nuts, toasted
• 1 small red onion, sliced
• 1/2 tbsp balsamic vinegar

Directions:

1. Brush the pork with coconut oil and season with salt and pepper. Grill for 4-5 minutes per side.
2. Brush the peach halves with oil and add to the grill, face down. Grill for 5 minutes.
3. Remove, slice, and toss with the pine nuts, onions, and balsamic vinegar. If desired, add blue cheese.
4. Serve the pork chop with the peach mixture.

About the Author

Blanca is a Registered Dietitian Nutritionist and freelance nutrition writer from Los Angeles, CA. She has more than 8 year’s experience in nutrition and dietetics. She is a Latina and enjoys traditional Mexican and Salvadorian cooking, eating flavorful meals and sharing her knowledge about food and nutrition with others through her writing.

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