It’s not just about getting into tiny jeans when it comes to losing belly fat; research indicates that type 2 diabetes and heart disease risk are lower in persons with less visceral belly fat (the fat that surrounds your organs). Therefore, decreasing weight will not only make you look and feel better, but it will also help prevent serious health problems.

Shrink those fat cells

While there isn’t a single item that will magically reduce belly fat, studies have shown that several foods, like avocado, artichokes, whole grains, kefir, green tea, eggs, peanuts, and chickpeas, offer unique benefits for doing so.

These meals assist in shrinking fat cells and reducing waist circumference in various ways. These flat-belly meals are included in this 7-day meal plan along with delicious ways to prepare veggies, whole grains, fruits, healthy fats, and protein to help make it simpler to lose belly fat and feel wonderful.

How to Prepare Your Meals for a Week:


Prepare the flat-belly food-based Spinach & Artichoke Salad with Parmesan Vinaigrette for lunch on Days 2 through 5. Salad should be kept in an airtight container and dressing should be kept in a smaller container .

On Days 1, 2, 3, and 7, prepare the Greek Muffin-Tin Omelets with Feta & Peppers to have for a quick grab-and-go breakfast. When you’re ready to eat, store in glass airtight containers and reheat on High for 20 to 30 seconds. Any leftover egg muffins should be frozen.

Make the Chile-Lime Peanuts and keep them fresh by storing them in a glass airtight container . You can enjoy them all week long.


Day 1

Flat-Belly Baked Veggie Soup

Bonus: Studies show that consuming nuts is linked to a reduced BMI and a smaller waistline. And the chemical capsaicin, which gives the Chile-Lime Peanuts recipe its spicy sensation, can speed up your metabolism.

  • Breakfast (290 calories, 4 g fibre) (290 calories, 4 g fiber)
  • Greek Muffin-Tin Omelets with Feta and Peppers, 1 serve
  • 1 small orange
  • Green tea, 8 ounces
  • morn snack (214 calories, 11 g fiber)
  • 1 cup kefir with less fat
  • 1 cup fresh or frozen raspberries
  • Chia seeds, 2 tablespoons
  • Lunch (345 calories, 8 g fibre) (345 calories, 8 g fiber)
  • 1 portion Vegetable Whole-Wheat Wrap
  • Midday Snack (221 calories, 4 g fiber)
  • 14 cup of peanuts with chile
  • Dinner (410 calories, 13 g fibre) (410 calories, 13 g fiber)
  • 2 cups of vegetable soup, baked
  • 1 whole-wheat pita round, toasted, with 1/4 cup hummus on top
  • 76 grammes of fat, 153 grammes of carbs, 41 grammes of fibre, 1,480 calories, and 2,367 mg of sodium are included in the daily totals.

Day 2

Flat-Belly Pasta with Lemon-Parsley Pesto

Bonus: A flat-belly food, chickpeas include 5 grammes of fibre and 5 grammes of protein every 1/2 cup. These nutrients provide you energy and help to keep your blood sugar stable, so you feel full. Additionally, those who consume chickpeas have waists that are 2 inches smaller than those who do not. The flat-belly salad and chickpea pasta at dinner today both contain ingredients that help burn belly fat.

  • Breakfast (290 calories, 4 g fibre) (290 calories, 4 g fiber)
  • Greek Muffin-Tin Omelets with Feta and Peppers, 1 serve
  • 8 ounces of green tea and 1 medium orange
  • morn snack (214 calories, 11 g fiber)
  • 1 cup kefir with less fat
  • 1 cup fresh or frozen raspberries
  • Chia seeds, 2 tablespoons
  • Lunch (324 calories, 4 g fibre) (324 calories, 4 g fiber)
  • Spinach and artichoke salad with parmesan vinaigrette, 1 serve
  • Midday Snack (46 calories, 2 g fiber)
  • air-popped popcorn with 1 teaspoon of Italian spice on top, 1 1/2 cups.
  • Dinner (630 calories, 12 g fibre) (630 calories, 12 g fiber)
  • Chickpea Pasta with Lemon-Parsley Pesto, 1 3/4 cups Save 1 cup of the sheet pan roasted root vegetables (which were prepared for dinner tonight) for lunch on day four.

1,504 calories, 62 grammes of protein, 122 grammes of carbs, 33 grammes of fibre, 92 grammes of fat, and 1,940 milligrammes of salt are included in the daily total.

Day 3

Flat-Belly chickpea curry

Bonus: The catechins in green tea have been shown to reduce the risk of obesity. Additionally, caffeine somewhat accelerates your metabolism. To reap even more of green tea’s health advantages, incorporate one or two cups into your daily routine, like we do in this meal plan.

  • Breakfast (290 calories, 4 g fibre) (290 calories, 4 g fiber)
  • Greek Muffin-Tin Omelets with Feta and Peppers, 1 serve
  • 1 small orange
  • Green tea, 8 ounces
  • morn snack (210 calories, 4 g fiber)
  • 1 large banana
  • Peanut butter, 1 tablespoon
  • Lunch (324 calories, 4 g fibre) (324 calories, 4 g fiber)
  • Spinach and artichoke salad with parmesan vinaigrette, 1 serve
  • Midday Snack (159 calories, 11 g fiber)
  • a half-cup of low-fat kefir
  • 1 cup fresh or frozen raspberries
  • Chia seeds, 2 tablespoons
  • Dinner (446 calories, 10 g fibre) (446 calories, 10 g fiber)
  • Chickpea Curry, 1 serving
  • 1 whole wheat pita (6 inches)
  • Dinner Snack (103 calories, 3 g fiber)
  • 1 portion (2 rings) iPhone “Donuts”
  • Daily summaries: 1,858 mg of salt, 77 g of fat, 163 g of carbs, 58 g of protein, and 1,526 calories.

Day 4

Flat-Belly Lentils with Roasted Root Veggies and Greens

Bonus: To avoid bloating and constipation, fiber-rich lentils keep things moving easily in your gut and nourish good gut bacteria. Additionally, including dark leafy greens (like we do in tonight’s dinner) encourages calorie reduction without causing an increase in hunger. According to study from Harvard University, veggies are the best food for weight loss.

  • Breakfast (380 calories, 10 g fibre) (380 calories, 10 g fiber)
  • Matcha Green Tea Latte, 1 serving
  • Everything, 1 serving Bread with avocado
  • two kiwifruit
  • morn snack (113 calories, 1 g fiber)
  • half a serving (1 muffin) Greek Omelets in a Muffin Tin with Feta and Peppers
  • Lunch (324 calories, 4 g fibre) (324 calories, 4 g fiber)
  • Spinach and artichoke salad with parmesan vinaigrette, 1 serve
  • Midday Snack (221 calories, 4 g fiber)
  • 14 cup of peanuts with chile
  • Dinner (453 calories, 14 g fibre) (453 calories, 14 g fiber)
  • 1 plate of spiced lentils with roasted root vegetables and greens.
  • 1,491 calories, 65 g protein, 130 g carbs, 32 g fibre, 86 g fat, and 1,753 mg sodium are included in the daily total.

Day 5

Flat-Belly Spaghetti Squash & Chicken with Avocado Pesto

Bonus: Oats are a whole grain powerhouse that include a lot of filling fibre. Obese people shed belly fat by eating more whole grains (such oatmeal and brown rice) instead of refined ones. The quick breakfast meal for today’s lunch provides a balanced serving of this beneficial grain in the form of delicious muesli.

  • Breakfast (490 calories, 18 g fibre) (490 calories, 18 g fiber)
  • 1 kefir cup
  • 3/4 cup of plain muesli
  • raspberries, 3/4 cup
  • Adding muesli and berries to the kefir
  • Green tea, 8 ounces
  • morn snack (113 calories, 1 g fiber)
  • half a serving (1 muffin) Greek Omelets in a Muffin Tin with Feta and Peppers
  • Lunch (324 calories, 4 g fibre) (324 calories, 4 g fiber)
  • Spinach and artichoke salad with parmesan vinaigrette, 1 serve
  • Midday Snack (95 calories, 4 g fiber)
  • 1 small apple
  • Dinner (497 calories, 8 g fibre) (497 calories, 8 g fiber)
  • Spaghetti squash with chicken with avocado pesto, 1 serving
  • Totals for the day: 1,519 calories, 77 g of protein, 152 g of carbs, 35 g of fibre, 76 g of fat, and 1,449 mg of sodium.

Day 6

Flat-Belly 3-Day Kick-Start Meal Plan

Bonus: Regular avocado eaters are more inclined to have reduced waistlines. Avocados certainly contain a lot of fat, but the beneficial kind that keeps your heart healthy and makes you feel full.

  • Breakfast (296 calories, 6 g fibre) (296 calories, 6 g fiber)
  • Matcha Green Tea Latte, 1 serving
  • Everything, 1 serving Bread with avocado
  • morn snack (113 calories, 1 g fiber)
  • half a serving (1 muffin) Greek Omelets in a Muffin Tin with Feta and Peppers
  • Lunch (360 calories, 13 g fibre) (360 calories, 13 g fiber)
  • White Bean and Veggie Salad, one serving
  • morn snack (210 calories, 4 g fiber)
  • 1 large banana
  • Peanut butter, 1 tablespoon
  • Dinner (532 calories, 5 g fibre) (532 calories, 5 g fiber)
  • A serving Paulista Shrimp
  • 1 tsp. minced parsley on top of 1 cup of cooked brown rice.
  • 1 cup of steamed broccoli florets with 2 tablespoons of olive oil on top and a dash of salt and pepper.
  • Total daily intake: 1,512 calories, 73 g of protein, 156 g of carbohydrates, 29 g of fibre, 70 g of fat, and 1,666 mg of sodium.

Day 7

Hasselback Caprese Chicken

Bonus: Egg protein can aid with weight loss and muscular growth. Smaller waistlines are associated with consuming excellent protein at meals throughout the day—just 10 grammes.

  • Breakfast (290 calories, 4 g fibre) (290 calories, 4 g fiber)
  • Greek Muffin-Tin Omelets with Feta and Peppers, 1 serve
  • 1 small orange
  • Green tea, 8 ounces
  • morn snack (200 calories, 5 g fiber)
  • 1 small apple
  • Peanut butter, 1 tablespoon
  • Lunch (230 calories, 11 g fibre) (230 calories, 11 g fiber)
  • White Bean and Avocado Toast, one serving
  • Midday Snack (186 calories, 11 g fiber)
  • 3/4 cup kefir with less fat
  • 1 cup fresh or frozen raspberries
  • Chia seeds, 2 tablespoons
  • Dinner (605 calories, 8 g fibre) (605 calories, 8 g fiber)
  • Hasselback Caprese Chicken, 1 serving
  • 1 cup of brown rice, cooked
  • Oregano, dried, 12 tsp.
  • 1,510 calories, 84 grammes of protein, 174 grammes of carbs, 40 grammes of fibre, 60 grammes of fat, and 1,704 milligrams of salt are included in the daily totals.

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