21-Day Flat Belly Meal Plan

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Flat bellies are fab. But they’re not just for celebrities with access to trainers and nannies. You can slim your middle, too, and our 21-day flat belly meal plan is a delicious place to start.

This flat belly meal plan incorporates foods that will help trim the waistline. Some foods, like salmon and chicken, offer protein to build muscle tissue, which burns more calories than fat tissue. Healthy fats, like those found in avocados, are an important part of this meal plan too because they boost belly fat burn.

We’ve also included fruits, vegetables, and whole grains to offer fiber that will satisfy the appetite. Foods for a flat belly that include fiber provide another important advantage: they keep the digestive system moving, combating the constipation and bloating that makes the waistline look like it belongs on that big white dough boy.

Like all our weight loss menus, this flat belly meal plan is flexible. Don’t like artichokes? Swap out an artichoke-based meal with one of our many Healthy Recipe Ideas. Have lots of unexpected leftovers from dinner? Feel free to enjoy them for a slimming lunch or dinner the following day.

Plan for snacks too with 25 Best Flat Belly Snacks.

Day 1

Breakfast: Protein Salmon and Eggs on Toast
Lunch: Chicken Pesto Pita
Dinner: Southwestern Spaghetti Squash with a green salad

Day 2

Breakfast: ½ cup plain, nonfat Greek yogurt topped with fresh berries
Lunch: Cucumber with Feta and Herb Salad
Dinner: Slow Cooker Spinach Artichoke Chicken  [Save a portion for lunch on Day 3.]

Peanut Butter and Fresh Raspberries on Toast

Day 3

Breakfast: Peanut Butter and Fresh Raspberries on Toast
Lunch: Slow Cooker Spinach Artichoke Chicken [Leftover from dinner on Day 2.]
Dinner: Simply Sautéed Lemon Tilapia with Balsamic Roasted Carrots

Day 4

Breakfast: ½ cup plain, nonfat Greek yogurt topped with fresh berries
Lunch: Healthiest Greek Salad
Dinner: Quinoa Chicken Nuggets with Rosemary Fries with Low-Fat Aioli

Day 5

Breakfast: Lean, Green Protein Smoothie Bowl
Lunch: DIY Skinny Salad-in-a-Jar
Dinner: Chicken, Broccoli, and Asparagus Stir Fry with Crockpot Cauliflower Fried Rice [Save a portion for lunch on Day 6.]

Open Face Grilled Turkey Burgers

Day 6

Breakfast: Skinny Protein Breakfast Frittatas
Lunch: Chicken, Broccoli, and Asparagus Stir Fry with Crockpot Cauliflower Fried Rice [Leftover from dinner on Day 5.]
Dinner: Open-Face Grilled Turkey Burger with Baked Sweet Potato Fries

Day 7

Breakfast: Protein Quinoa Pancakes [Save a portion for breakfast on Day 8.]
Lunch: Salad with Clean-Eating Buttermilk Dressing
Dinner: Oven-Crisp Fish Tacos