This 30-day flat-belly meal plan is full of healthy recipes to help you lose weight and trim inches from your belly.

Emily Lachtrupp, M.S., R.D., C.D.
November 14, 2019

Trimming inches off your midsection does more than just make you feel good in your skin. Lowering belly fat, also called visceral fat, can have some serious health benefits. Excess belly fat increases risk of type 2 diabetes, heart disease and even some cancers. The good news is that losing weight to reduce overall body fat can help, and research shows that certain foods, like chickpeas and artichokes, can be particularly helpful in trimming your waistline.

Related: Healthy Recipes for a Flatter Stomach

Our EatingWell approach to the flat-belly diet is a healthy one that doesn't leave you feeling deprived and hungry but rather satisfied and energized. In addition to those research-backed flat-belly foods, this plan includes plenty of fiber and probiotic foods, like kefir and yogurt, that nourish your gut and help the good bacteria thrive. Filling up on fat-burning and gut-healthy foods is just one piece of the puzzle—getting plenty of exercise and adequate sleep and reducing stress all play a role in trimming belly fat.

To help with weight loss, we set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your calorie needs.

Not sure you want to commit to a full 30 days? Pick and choose a few days to test out or try our shorter 7-day flat-belly meal plan to help you get started. And don't miss our fall and winter flat-belly plans that highlight delicious seasonal foods that fight belly fat!

Flat-Belly Foods List:

Fill up on these foods that research has shown can help trim your waistline and improve your gut health:

  • Green tea
  • Raspberries and other berries
  • Artichokes
  • Kimchi
  • Nuts and seeds, particularly peanuts
  • Kombucha
  • Avocado
  • Whole grains, like oats and quinoa
  • High-fiber fruits and vegetables, like raspberries, apples, pears and sweet potatoes
  • Lentils
  • Beans, especially chickpeas
  • Asparagus
  • Apples
  • Yogurt
  • Kefir

Want to learn more about how to get a flat belly? Read How to Lose Belly Fat Fast for more ideas.

Week 1

How to Meal-Prep Your Week of Meals:

  1. Prepare 2 servings of Apple-Cinnamon Overnight Oats to have for breakfast on Days 2 and 3.
  2. Meal-prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.
  3. Prepare the Citrus Vinaigrette to have throughout the week.
  4. Assemble the Slow-Cooker Creamy Lentil Soup Freezer Pack through Step 1 to have in Week 3.

Day 1

Breakfast (245 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (325 calories)

P.M. Snack (116 calories)

  • 1 large apple

Dinner (447 calories)

Daily Totals: 1,194 calories, 70 g protein, 145 g carbohydrate, 34 g fiber, 39 g fat, 1,244 mg sodium

To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 2

Breakfast (250 calories)

A.M. Snack (30 calories)

  • 1 plum

Lunch (381 calories)

P.M. Snack (155 calories)

  • 2 hard-boiled eggs topped with a pinch each of salt & pepper

Dinner (407 calories)

Daily Totals: 1,224 calories, 53 g protein, 121 g carbohydrate, 33 g fiber, 65 g fat, 1,150 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 cup low-fat plain Greek yogurt to A.M. snack, and add 1/4 cup guacamole with 1 bell pepper, sliced, to P.M. snack.

Day 3

Breakfast (250 calories)

A.M. Snack (93 calories)

  • 1 cup low-fat plain kefir

Lunch (381 calories)

P.M. Snack (87 calories)

  • 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup blueberries

Dinner (405 calories)

Daily Totals: 1,216 calories, 54 g protein, 163 g carbohydrate, 33 g fiber, 45 g fat, 1,194 mg sodium

To make it 1,500 calories: Add 1/3 cup walnut halves and 1 small apple to A.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1/4 cup almonds and increase to 1 1/4 cups yogurt at P.M. snack.

Day 4

Breakfast (245 calories)

A.M. Snack (35 calories)

  • 1 clementine

Lunch (381 calories)

P.M. Snack (101 calories)

  • 1 medium pear

Dinner (441 calories)

Daily Totals: 1,203 calories, 73 g protein, 157 g carbohydrate, 33 g fiber, 38 g fat, 935 mg sodium

Meal-Prep Tip: Assemble ingredients for Slow-Cooker Turkey Chili with Butternut Squash. Tomorrow morning, set the slow cooker to Low and cook for 8 hours so it's ready in time for dinner.

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus with 3 medium carrots to P.M. snack.

Day 5

Breakfast (253 calories)

  • 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts

A.M. Snack (16 calories)

  • 1 cup sliced cucumber tossed with a pinch each of salt & pepper

Lunch (381 calories)

P.M. Snack (35 calories)

  • 1 clementine

Dinner (521 calories)

Daily Totals: 1,206 calories, 68 g protein, 118 g carbohydrate, 39 g fiber, 59 g fat, 1,335 mg sodium

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Turkey Chili with Butternut Squash to have for lunch on Days 6 and 7.

To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts at breakfast, add 1 serving Everything Bagel Avocado Toast to A.M. snack, and add 1 large apple to lunch.

Day 6

Breakfast (245 calories)

A.M. Snack (164 calories)

  • 1/4 cup walnut halves

Lunch (371 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (378 calories)

Daily Totals: 1,218 calories, 69 g protein, 142 g carbohydrate, 36 g fiber, 49 g fat, 1,258 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack, and add 1 clementine to lunch.

Day 7

Breakfast (253 calories)

  • 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (371 calories)

P.M. Snack (35 calories)

  • 1 clementine

Dinner (453 calories)

Daily Totals: 1,213 calories, 69 g protein, 154 g carbohydrate, 31 g fiber, 41 g fat, 1,492 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts and 1 1/4 cups yogurt at breakfast and add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.

Week 2

How to Meal-Prep Your Week of Meals:

  1. Prepare Mini Quiches with Sweet Potato Crust to have for breakfast on Days 9, 10 and 12. Freeze the remaining servings to have in Week 4.
  2. Prepare Indian Grain Bowls with Chicken & Vegetables to have for lunch on Days 9 through 12.

Day 8

Breakfast (297 calories)

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (360 calories)

P.M. Snack (77 calories)

  • 1 small apple

Dinner (374 calories)

Daily Totals: 1,210 calories, 53 g protein, 156 g carbohydrate, 37 g fiber, 49 g fat, 824 mg sodium

To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with natural peanut butter to breakfast and add 1/4 cup walnuts to A.M. snack.

Day 9

Breakfast (251 calories)

A.M. Snack (197 calories)

  • 1 large pear
  • 5 walnut halves

Lunch (297 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (390 calories)

Daily Totals: 1,197 calories, 61 g protein, 131 g carbohydrate, 32 g fiber, 52 g fat, 1,582 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1/4 cup walnuts to breakfast and add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.

Day 10

Breakfast (251 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (332 calories)

P.M. Snack (116 calories)

  • 1 large apple

Dinner (381 calories)

Daily Totals: 1,211 calories, 57 g protein, 175 g carbohydrate, 30 g fiber, 37 g fat, 1,603 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 2 clementines at breakfast, add 1 serving Everything Bagel Avocado Toast to lunch, and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 11

Breakfast (297 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (332 calories)

P.M. Snack (77 calories)

  • 1 small apple

Dinner (366 calories)

Daily Totals: 1,204 calories, 57 g protein, 175 g carbohydrate, 34 g fiber, 36 g fat, 1,251 mg sodium

To make it 1,500 calories: Add 1 medium orange to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 medium apple to breakfast, add 1/3 cup unsalted almonds to A.M. snack, and add 1/2 an avocado to dinner.

Day 12

Meal-Prep Tip: Prep the Slow-Cooker Vegetable Stew in the morning; set the slow cooker to Low and cook for 8 hours so it's ready in time for dinner.

Breakfast (251 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (332 calories)

P.M. Snack (77 calories)

  • 1 small apple

Dinner (407 calories)

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Vegetable Stew to have for lunch on Days 13 and 14.

Daily Totals: 1,198 calories, 62 g protein, 177 g carbohydrate, 33 g fiber, 31 g fat, 1,754 mg sodium

To make it 1,500 calories: Add 1 medium orange to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter and 1 small apple to breakfast, and add 1/3 cup unsalted almonds to A.M. snack.

Day 13

Breakfast (287 calories)

A.M. Snack (8 calories)

  • 1/2 cup sliced cucumber tossed with a pinch each of salt & pepper

Lunch (407 calories)

P.M. Snack (23 calories)

  • 1 small bell pepper, sliced

Dinner (497 calories)

Daily Totals: 1,222 calories, 60 g protein, 147 g carbohydrate, 36 g fiber, 50 g fat, 1,603 mg sodium

To make it 1,500 calories: Add 1 medium apple to breakfast, add 3 Tbsp. hummus to A.M. snack, and add 1/4 cup guacamole to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/3 cup unsalted almonds to A.M. snack, and add 1 clementine to lunch.

Day 14

Breakfast (287 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (407 calories)

P.M. Snack (35 calories)

  • 1 clementine

Dinner (429 calories)

Daily Totals: 1,220 calories, 62 g protein, 168 g carbohydrate, 37 g fiber, 40 g fat, 1,483 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 cup low-fat plain Greek yogurt and 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.

Week 3

How to Meal-Prep Your Week of Meals:

  1. Hard-boil 2 eggs to make Egg Salad Avocado Toast for breakfast on Days 16 and 17.
  2. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 to 19.

Day 15

Breakfast (293 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (325 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (378 calories)

Daily Totals: 1,222 calories, 53 g protein, 152 g carbohydrate, 34 g fiber, 50 g fat, 1,166 sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 2 servings Apple & Peanut Butter Toast at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Day 16

Breakfast (230 calories)

A.M. Snack (145 calories)

  • 3/4 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries

Lunch (337 calories)

P.M. Snack (35 calories)

  • 1 clementine

Dinner (446 calories)

Daily Totals: 1,193 calories, 62 g protein, 117 g carbohydrate, 34 g fiber, 58 g fat, 1,519 mg sodium

To make it 1,500 calories: Increase to 2 servings Egg Salad Avocado Toast at breakfast and add 1 small apple to lunch.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 orange to breakfast, add 1/4 cup walnuts to A.M. snack, and add 1/3 cup unsalted almonds to P.M. snack.

Day 17

A.M. Snack (131 calories)

  • 1 large pear

Lunch (337 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (429 calories)

Daily Totals: 1,222 calories, 57 g protein, 119 g carbohydrate, 34 g fiber, 64 g fat, 1,325 mg sodium

To make it 1,500 calories: Add 1 medium orange and increase to 2 servings Egg Salad Avocado Toast at breakfast.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 2 Tbsp. natural peanut butter to P.M. snack.

Day 18

Meal-Prep Tip: In the morning, set the Slow-Cooker Creamy Lentil Soup Freezer Pack to cook on Low for 8 hours so it's ready in time for dinner.

Breakfast (265 calories)

  • 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (110 calories)

  • 1 cup low-fat plain kefir

Lunch (337 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (429 calories)

Daily Totals: 1,202 calories, 71 g protein, 126 g carbohydrate, 36 g fiber, 50 g fat, 1,344 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1/3 cup walnuts to P.M. snack and add 1 avocado to dinner.

Day 19

Breakfast (293 calories)

A.M. Snack (62 calories)

  • 1/4 cup low-fat plain Greek yogurt mixed with 1/4 cup blueberries

Lunch (337 calories)

P.M. Snack (35 calories)

  • 1 clementine

Dinner (491 calories)

Daily Totals: 1,218 calories, 50 g protein, 130 g carbohydrate, 30 g fiber, 58 g fat, 1,556 mg sodium

Meal-Prep Tip: Prepare Green Goddess Salad with Chickpeas to have for lunch on Days 20 and 21.

To make it 1,500 calories: Increase to 2 servings Apple & Peanut Butter Toast at breakfast.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1 cup yogurt and add 3 Tbsp. chopped walnuts at A.M. snack, and add 1/3 cup unsalted almonds to P.M. snack.

Day 20

Breakfast (265 calories)

  • 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

  • 1 large pear

Lunch (304 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (464 calories)

Daily Totals: 1,225 calories, 64 g protein, 158 g carbohydrate, 33 g fiber, 43 g fat, 1,356 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup walnuts to P.M. snack.

Day 21

Breakfast (293 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (304 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (459 calories)

Daily Totals: 1,212 calories, 55 g protein, 122 g carbohydrate, 34 g fiber, 59 g fat, 1,234 mg sodium

To make it 1,500 calories: Increase to 2 servings Apple & Peanut Butter Toast at breakfast.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1/3 cup unsalted almonds to P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

  1. Prepare Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 23 to 26.

Day 22

Breakfast (307 calories)

A.M. Snack (35 calories)

  • 1 clementine

Lunch (325 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (422 calories)

Daily Totals: 1,184 calories, 57 g protein, 131 g carbohydrate, 35 g fiber, 52 g fat, 1,422 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack and add 1 clementine to lunch.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 23

Breakfast (307 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (344 calories)

P.M. Snack (77 calories)

  • 1 medium apple

Dinner (422 calories)

Daily Totals: 1,213 calories, 56 g protein, 131 g carbohydrate, 35 g fiber, 58 g fat, 1,404 mg sodium

To make it 1,500 calories: Add 1/3 cup walnuts to A.M. snack and add 1 medium apple to lunch.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to P.M. snack, and add 2 cups mixed greens with 1 serving Olive Orange Vinaigrette and 1/2 an avocado to dinner.

Day 24

Breakfast (251 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (344 calories)

P.M. Snack (55 calories)

  • 1/3 cup low-fat plain Greek yogurt

Dinner (419 calories)

Daily Totals: 1,201 calories, 54 g protein, 134 g carbohydrate, 31 g fiber, 53 g fat, 1,894 mg sodium

To make it 1,500 calories: Increase to 1 cup yogurt and add 1/4 cup walnuts at P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/3 cup unsalted almonds to A.M. snack, and add 1 small apple to lunch.

Day 25

Breakfast (251 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (344 calories)

P.M. Snack (35 calories)

  • 1 clementine

Dinner (472 calories)

Daily Totals: 1,197 calories, 51 g protein, 183 g carbohydrate, 42 g fiber, 35 g fat, 1,502 mg sodium

To make it 1,500 calories: Add 3 Tbsp. natural peanut butter to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium banana and 1/4 cup guacamole to lunch, and add 1/3 cup unsalted almonds to P.M. snack.

Day 26

Breakfast (287 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (344 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (405 calories)

Meal-Prep Tip: Reserve 2 servings No-Noodle Eggplant Lasagna to have for lunch on Days 27 and 28.

Daily Totals: 1,194 calories, 54 g protein, 162 g carbohydrate, 42 g fiber, 43 g fat, 1,207 mg sodium

To make it 1,500 calories: Add 1 clementine to lunch and add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 3 Tbsp. natural peanut butter to A.M. snack and add 1 serving Everything Bagel Avocado Toast to lunch.

Day 27

Breakfast (291 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (301 calories)

P.M. Snack (8 calories)

  • 1/2 cup sliced cucumber tossed with a pinch each of salt & pepper

Dinner (485 calories)

Daily Totals: 1,215 calories, 62 g protein, 130 g carbohydrate, 31 g fiber, 55 g fat, 1,197 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, and add 1/4 cup hummus and 1 clementine to P.M. snack.

Day 28

Breakfast (251 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (301 calories)

P.M. Snack (35 calories)

  • 1 clementine

Dinner (528 calories)

Meal-Prep Tip: Reserve 2 servings Vegan White Bean Chili to have for lunch on Days 29 and 30.

Daily Totals: 1,209 calories, 53 g protein, 120 g carbohydrate, 31 g fiber, 61 g fat, 1,593 mg sodium

To make it 1,500 calories: Add 3 Tbsp. natural peanut butter to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to breakfast and add 1/3 cup unsalted almonds to P.M. snack.

Week 5

Day 29

Breakfast (265 calories)

  • 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

  • 1 large pear

Lunch (318 calories)

P.M. Snack (8 calories)

  • 1/2 cup sliced cucumber tossed with a pinch each of salt & pepper

Dinner (502 calories)

Daily Totals: 1,224 calories, 52 g protein, 136 g carbohydrate, 31 g fiber, 59 g fat, 1,456 mg sodium

To make it 1,500 calories: Increase to 1/4 cup slivered almonds at breakfast, add 1 medium apple to lunch, and add 1/4 cup hummus to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add a 2.5-oz. slice of whole-wheat baguette to dinner.

Day 30

Breakfast (265 calories)

  • 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

  • 1 large pear

Lunch (378 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (349 calories)

Daily Totals: 1,185 calories, 61 g protein, 168 g carbohydrate, 31 g fiber, 34 g fat, 1,043 mg sodium

To make it 1,500 calories: Increase to 1/4 cup slivered almonds at breakfast and add 1/4 cup walnuts to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 3 Tbsp. unsalted almonds to A.M. snack and increase to 2 servings Chicken, Quinoa & Sweet Potato Casserole at dinner.

You Did It!

Whether you followed along with the whole month of meals, or simply found some healthy eating inspiration from the delicious recipes, we hope you liked this 30-day flat-belly diet plan. Keep up with your healthy habits by finding more healthy flat-belly recipes to try for breakfast, lunch and dinner!

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