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

Victoria Seaver, M.S., R.D.
Updated November 13, 2019

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

How to Meal Prep You Week of Meals:

  1. Prep the Flat-Belly Salad ahead of time if you'll be out and about on Day 1. Save the extra 3 servings to have throughout the week.
  2. Make the Chile-Lime Peanuts to have throughout the week.
  3. Meal-prep 2 batches of Basic Quinoa to have throughout the week. Freeze any leftovers for easy use down the road.
  4. When making the Chickpea Pasta with Lemony-Parsley Pesto for dinner on Day 2, make the associated recipe for the Sheet-Pan Roasted Vegetables. You'll use some on Day 2 and will use the leftovers on Days 4 & 5.

Day 1

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. Today's Flat-Belly Salad at lunch delivers belly-fat burning chickpeas and artichokes.

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 (390 calories, 12 g fiber)

• 2 cups Flat-Belly Salad

Meal-Prep Tip: Save the rest of the salad to have tonight at dinner and later in the week. Pack the dressing and the salad separately and make sure your veggies are throughly dried before packing them together.

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

• 3 Tbsp. Chile-Lime Peanuts

Dinner (501 calories, 15 g fiber)

Meal-Prep Tip: Pack up 1 3/4 cups soup and 2 cups of the salad to have for lunch on Day 2. Freeze any remaining soup.

Daily Totals: 1,526 calories, 53 g protein, 134 g carbohydrates, 38 g fiber, 92 g fat, 2,720 mg sodium

Day 2

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 the Chile-Lime Peanuts recipe 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 (277 calories, 9 g fiber)

• 1 3/4 cups Baked Vegetable Soup

• 1 4-inch whole-wheat pita round, toasted

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

• 3 Tbsp. Chile-Lime Peanuts

Dinner (642 calories, 14 g fiber)

• 1 1/4 cups Chickpea Pasta with Lemony-Parsley Pesto

• 1 cup Flat-Belly Salad

Meal-Prep Tip: 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: 1,489 calories, 48 g protein, 178 g carbohydrates, 42 g fiber, 76 g fat, 2,486 mg sodium

Day 3

Flat-Belly Bonus: Green tea contains compounds called catechins that can protect against obesity. Plus the caffeine slightly revs up your metabolism. Add in a cup or two of green tea to you daily routine, like we do in this meal plan, to get more of its health benefits.

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

Meal-Prep Tip: 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

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)

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)

• 1 serving 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

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. Today's Roasted Veggie & Quinoa Salad recipe for lunch delivers a healthy dose of this healthy grain.

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

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)

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)

• 1 serving White Bean & Veggie Salad

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

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

Dinner (522 calories, 13 g fiber)

Meal-Prep Tip: Cook an extra 3/4 cup orzo for dinner on Day 7.

Daily Totals: 1,521 calories, 80 g protein, 145 g carbohydrates, 38 g fiber, 73 g fat, 1,847 mg sodium

Day 7

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 (386 calories, 6 g fiber)

A.M. Snack (170 calories, 3 g fiber)

  • 6 whole-wheat crackers
  • 1/2 Tbsp. peanut butter

Lunch (425 calories, 17 g fiber)

• 1 serving White Bean & Avocado Toast

• 1 cup Flat-Belly Salad

P.M. Snack (25 calories, 1 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.

Dinner (504 calories, 11 g fiber)

Daily Totals: 1,510 calories, 86 g protein, 166 g carbohydrates, 39 g fiber, 63 g fat, 2,260 mg sodium

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