Get flatter abs and a fitter body with this menu.
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 your appetite. Foods 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.
Related:25 Best Flat Belly Snacks
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 lunch or dinner the following day.
For best results, perform this Daily Ab Routine for a Toned and Cut Midsection while you follow this flat belly meal plan!
21-Day Flat Belly Meal Plan
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 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.]
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 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: Skinny Taco Salad in a Jar
Dinner: Chicken, Broccoli, and Asparagus Stir Fry with Crockpot Cauliflower Fried Rice [Save a portion for lunch on Day 6.]
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
Day 8
Breakfast: Protein Quinoa Pancakes [Leftover from breakfast on Day 7.]
Lunch: Strawberry Quinoa Salad with Poppyseed Yogurt Dressing
Dinner: Chicken Caesar Wrap with Sweet Potato Fries
Day 9
Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Chicken Pesto Pita
Dinner: Black Pepper Salmon with Avocado Salad
Day 10
Breakfast: Peanut Butter and Fresh Raspberries on Toast
Lunch: Clean-Eating Cobb Salad
Dinner: Steak Fajita Sandwich with Baked Potatoes with Clementine Butter
Day 11
Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Avocado, Tomato, and Cucumber Salad
Dinner: Slow Cooker Sesame Chicken with Garlicky Sautéed Bok Choy [Save a portion for lunch on Day12.]
Day 12
Breakfast: Clean-Eating Refrigerator Oatmeal
Lunch: Slow Cooker Sesame Chicken with Garlicky Sautéed Bok Choy [Leftover from dinner on Day 11.]
Dinner: Skinny Burrito Bowls
Day 13
Breakfast: Avocado Breakfast Pizza
Lunch: Skinny Taco Salad in a Jar
Dinner: Quick-Prep Parmesan-Crusted Chicken with Mashed Cauliflower [Save a portion of chicken for lunch on Day 14.]
Day 14
Breakfast: Buckwheat Pancakes with Berry Sauce [Save a portion for breakfast on Day 15.]
Lunch: Parmesan-Crusted Chicken Wrap [Roll leftover chicken from Day 13 into a whole wheat wrap with veggies.]
Dinner: Zucchini Lasagna with a
Day 15
Breakfast: Buckwheat Pancakes with Berry Sauce [Leftover from breakfast on Day 14.]
Lunch: Jalapeno Lime Tuna Salad
Dinner: Slow Cooker Caramelized Chicken with Spinach Saute with Pine Nuts and Golden Raisins [Save a portion for lunch on Day 16.]
Day 16
Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Slow Cooker Caramelized Chicken with Spinach Sauté with Pine Nuts and Golden Raisins [Leftover from dinner on Day 15.]
Dinner: Quinoa Salad with Fresh Vegetables
Day 17
Breakfast: Clean-Eating Refrigerator Oatmeal
Lunch: Chicken and Crisp Veggie Sandwich
Dinner: Skinny Taco Lettuce Boats with One-Pot Skinny Mexican Quinoa
Day 18
Breakfast: Bagel with Sun-Dried Tomatoes and Provolone
Lunch: Sprouts, Veggie, and Cheese WrapDinner: One-Pot Black Pepper Chicken with Lentils and Pea Risotto [Save a portion for lunch on Day 19.]
Day 19
Breakfast: Sweet Morning Breakfast Quinoa [Save a portion for breakfast on Day 20.]
Lunch: One-Pot Black Pepper Chicken with Lentils and Pea Risotto [Leftover from dinner on Day 18.]
Dinner: Chicken and Black Bean Chili [Save a portion for lunch on Day 20.]
Day 20
Breakfast: Sweet Morning Breakfast Quinoa [Leftover from breakfast on Day 19.]
Lunch: Chicken and Black Bean Chili [Leftover from dinner on Day 19.]
Dinner: Pistachio-Crusted White Fish Fillet with Twice-Baked Veggie-Stuffed Potato
Day 21
Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Cucumber and Cheese Sandwich with a green salad
Dinner: Chickpea and Tomato Salad with Grilled Chicken
Attention: The shopping list for week 1 is missing a few ingredients! You will also need to make sure you have:
- 4 slices of provolone or mozzarella cheese (Day 1 Lunch)
- 3.5 oz. mozzarella cheese ball (Day 1 Dinner)
- 4 tablespoons of shredded parmesan cheese (Day 2 Dinner)
- 4 tablespoons reduced-fat cream cheese (Day 2 Dinner)
- 1/2 cup reduced-fat shredded cheddar cheese (Day 5 Lunch)
- 1/4 teaspoon cayenne pepper (Day 6 Dinner)
Download the 21-Day Flat Belly Meal Plan and Shopping List!
Love these recipes? We’d love to hear from you in the comments!
You might also like to check out these21 Clean Lunches in Under 10 Minutes (because you can never have too many yummy recipes on hand!)
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Last updated:March 19, 2018
