7-Day Flat-Belly Meal Plan (2024)

Losing fat in your midsection will not only help you feel better, but it will also help ward off potentially dangerous health issues. Research, like the 2022 review in Frontiers in Endocrinology, shows that people under 65 years old with less visceral belly fat—the fat that surrounds your organs—have a decreased risk for Type 2 diabetes and heart disease—and a decreased risk of dying from these diseases.

While there isn't one magic food that will eliminate belly fat, certain foods have special belly-fat-burning benefits, such as whole grains, green tea and eggs, when included in a reduced-calorie eating plan. These foods work in different ways to help decrease waist circumference. Exercise matters for belly fat loss, too. A 2022 Journal of British Sports Medicine review found that a combination of calorie reduction and increased exercise that burned about 1,000 calories a week significantly reduced belly fat as compared to making no changes.

This seven-day meal plan incorporates these flat-belly foods, plus vegetables, fruits and healthy fats and protein, in delicious ways to help make it easier to lose belly fat and feel great.

Looking for more flat-belly meal plans? See our flat-belly diet plans for fall, winter and for a vegan diet.

How to Meal Prep Your Week of Meals

1. Meal prep the to have for lunch on Days 2 through 5. Store the salad in an airtight container and the dressing separately in a small container.
2. Make the Muffin-Tin Omelets with Feta & Peppers to have for a quick grab-and-go breakfast on Days 1, 2, 3 and 7. Store in glass airtight containers. Wrap in a paper towel and reheat in the microwave on High for 20 to 30 seconds when ready to eat. Freeze any remaining egg muffins.
3. Make the Chile-Lime Peanuts and store them in a glass airtight container to keep them fresh.

Day 1

Flat-Belly Bonus: According to a 2022 study in the International Journal of Environmental Research and Public Health, eating nuts on a regular basis is associated with a slimmer waistline and a lower risk of metabolic syndrome. And the kick of capsaicin from the chili seasoning in the Chile-Lime Peanuts recipe can surprise your appetite in the short run, according to a 2022 Pharmaceuticals (Basel) review, so that you don't overeat.

Breakfast (290 calories, 4 g fiber)

• 1 serving
• 1 medium orange
• 8 oz. green tea

A.M. Snack (214 calories, 11 g fiber)

• 1 cup low-fat kefir
• 1 cup raspberries, fresh or frozen
• 2 tsp. chia seeds

Lunch (345 calories, 8 g fiber)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (221 calories, 4 g fiber)

• 1/4 cup Chile-Lime Peanuts

Dinner (410 calories, 13 g fiber)

• 2 cups Baked Vegetable Soup
• 1 (4 inch) whole-wheat pita round, toasted and topped with 1/4 cup hummus

Daily Totals: 1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodium

Day 2

Flat-Belly Bonus: Chickpeas are a flat-belly food with 7 g of fiber and 7 g of protein in 1/2 cup, per the USDA. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied for longer after eating. You'll love them in today's Chickpea Pasta with Lemony-Parsley Pesto.

Breakfast (290 calories, 4 g fiber)

• 1 serving
• 1 medium orange
• 8 oz. green tea

A.M. Snack (214 calories, 11 g fiber)

• 1 cup low-fat kefir
• 1 cup raspberries, fresh or frozen
• 2 tsp. chia seeds

Lunch (324 calories, 4 g fiber)

• 1 serving

P.M. Snack (46 calories, 2 g fiber)

• 1 1/2 cups air-popped popcorn topped with 1 tsp. Italian seasoning

Dinner (630 calories, 12 g fiber)

• 1 3/4 cups Chickpea Pasta with Lemony-Parsley Pesto

Meal-Prep Tip: Save 1 cup of the Sheet-Pan Roasted Root Vegetables (part of tonight's dinner prep) for dinner on Day 4.

Daily Totals: 1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodium

Day 3

Flat-Belly Bonus: Green tea contains compounds that may help keep your abdominal fat in a healthy range, per a 2022 study in the International Journal of Environmental Research and Public Health. Plus, the caffeine in green tea may help you to burn more fat, according to a 2022 International Journal of Sport Nutrition and Exercise Metabolism. Add a cup or two of green tea to your daily routine to get more of its health benefits.

Breakfast (290 calories, 4 g fiber)

• 1 serving
• 1 medium orange
• 8 oz. green tea

A.M. Snack (210 calories, 4 g fiber)

• 1 medium banana
• 1 Tbsp. peanut butter

Lunch (324 calories, 4 g fiber)

• 1 serving

P.M. Snack (159 calories, 11 g fiber)

• 1/2 cup low-fat kefir
• 1 cup raspberries, fresh or frozen
• 2 tsp. chia seeds

Dinner (446 calories, 10 g fiber)

• 1 serving Chhole (Chickpea Curry)
• 1 (6 inch) whole-wheat pita bread

Evening Snack (103 calories, 3 g fiber)

• 1 serving (2 rings) Apple "Donuts"

Daily Totals: 1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 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.

Breakfast (380 calories, 10 g fiber)

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

A.M. Snack (113 calories, 1 g fiber)

• 1/2 serving (1 muffin)

Lunch (324 calories, 4 g fiber)

• 1 serving

P.M. Snack (222 calories, 4 g fiber)

• 1/4 cup Chile-Lime Peanuts

Dinner (453 calories, 14 g fiber)

• 1 serving

Daily Totals: 1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium

Day 5

Flat-Belly Bonus: Oats are a powerhouse whole grain, high in satisfying fiber. According to a 2021 study in The Journal of Nutrition, people who ate at least three servings of whole grains—like oatmeal and brown rice—regularly had less belly fat than those who ate less. Today's easy breakfast recipe delivers a healthy dose of whole grains in the form of yummy muesli.

Breakfast (490 calories, 18 g fiber)

• 1 cup kefir
• 3/4 cup unsweetened muesli
• 3/4 cup raspberries
• 8 oz. green tea

A.M. Snack (113 calories, 1 g fiber)

• 1/2 serving (1 muffin)

Lunch (324 calories, 4 g fiber)

• 1 serving

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

• 1 medium apple

Dinner (497 calories, 8 g fiber)

• 1 serving

Daily Totals: 1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium

Day 6

Flat-Belly Bonus: True, avocados are high in fat but it's the good kind that keeps your heart healthy and fills you, which helps you not to overeat and to feel more satisfied.

Breakfast (296 calories, 6 g fiber)

• 1 serving Matcha Green-Tea Latte
• 1 serving Everything Bagel Avocado Toast

A.M. Snack (113 calories, 1 g fiber)

• 1/2 serving (1 muffin)

Lunch (360 calories, 13 g fiber)

• 1 serving

A.M. Snack (210 calories, 4 g fiber)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (532 calories, 5 g fiber)

• 1 serving Shrimp Paulista
• 1 cup cooked brown rice topped with 1 tsp. chopped parsley
• 1 cup steamed broccoli florets topped with 2 tsp. olive oil and seasoned with a pinch each of salt and pepper

Daily Totals: 1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodium

Day 7

Flat-Belly Bonus: Protein from eggs can help you slim down and build muscle. Eating animal protein, including eggs, has been linked with less abdominal fat, per a 2022 study in Diabetology & Metabolic Syndrome.

Breakfast (290 calories, 4 g fiber)

• 1 serving
• 1 medium orange
• 8 oz. green tea

A.M. Snack (200 calories, 5 g fiber)

• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (230 calories, 11 g fiber)

• 1 serving

P.M. Snack (186 calories, 11 g fiber)

• 3/4 cup low-fat kefir
• 1 cup raspberries, fresh or frozen
• 2 tsp. chia seeds

Dinner (605 calories, 8 g fiber)

• 1 serving Hasselback Caprese Chicken
• 1 cup cooked brown rice
• 1/2 tsp. dried oregano

Daily Totals: 1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium