14-Day Flat Belly Meal Plan

14-Day Flat Belly Meal Plan

Tighten your tummy. Whittle your middle. Whatever you call it, you’re on a mission—one that’s going to create that slim, flat silhouette you want. But where do you start? Right here. We’re sharing a 14-day flat belly meal plan to help you reach your weight loss and body-trimming goals.

This flat belly menu is packed with foods that nurture a slimmer middle—and a slimmer all-over you. We’ve chosen recipes with fiberlicious foods, like Brussels sprouts, spinach, and quinoa, to beat back the bloat and constipation that make the tummy look bigger. The recipes below also offer foods, like avocados and fish, which are high in the healthy fats that support the metabolism and assist weight loss.

A smoother middle may begin in the kitchen with a flat belly meal plan, but exercise is critical too. Get moving with:

Flat Belly Workout3-Step Flat Belly Challenge4-Minute Belly Fat Blaster

Day 1: Flat Belly Menu

Breakfast: Protein Blueberry Quinoa Breakfast Bowl

Lunch: DIY Skinny Salad-in-a-Jar

Dinner: Balsamic Chicken with Brussels Sprouts

Snack Option: 1 apple & 8 raw almonds

Day 2: Flat Belly Menu

Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries

Lunch: Chicken Caesar Wrap

Dinner: Pistachio-Crusted Baked White Fish Fillet and Spinach Saute with Pine Nuts and Golden Raisins

Snack Option: Almond Protein Smoothie

Day 3: Flat Belly Menu

Breakfast: Protein Blueberry Quinoa Breakfast Bowl

Lunch: Veggie Club Sandwich

Dinner: Chicken Teriyaki with a side of roasted broccoli or bok choy

Snack Option: 1 serving of Peanut Butter Yogurt Dip & 1 apple

Day 4: Flat Belly Menu

Breakfast: Slow Cooker Creamy Almond Oatmeal

Lunch: Jalapeño Lime Tuna Salad

Dinner: Crockpot Skinny Lemon Chicken [Save a portion for lunch on Day 5.]

Snack Option: Mango & Kiwi Shake

Day 5: Flat Belly Menu

Breakfast: Pita Pocket Breakfast Sandwich

Lunch: Crockpot Skinny Lemon Chicken [Leftovers from Day 4.]

Dinner: Whole-wheat pasta and Skinny Quinoa Meatballs

Snack Option: 1 serving of Peanut Butter Yogurt Dip & 1 apple

Day 6: Flat Belly Menu

Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries

Lunch: DIY Skinny Salad-in-a-Jar

Dinner: Baked Chicken Rollatini with Spinach and Balsamic Roasted Carrots

Snack Option: Quinoa Crisp and Berry Parfait

Day 7: Flat Belly Menu

Breakfast: Avocado Breakfast Pizza

Lunch: Quinoa Salad with Fresh Vegetables

Dinner: Black Pepper Salmon with Avocado Salad

Snack Option: 1 apple & 8 raw almonds

Day 8: Flat Belly Menu

Breakfast: Slow Cooker Creamy Almond Oatmeal

Lunch: Fruit Salad with Poppy Seed Dressing

Dinner: Spaghetti Squash Pasta Salad with Healthiest Greek Salad

Snack Option: 1 hard-boiled egg & 1 orange

Day 9: Flat Belly Menu

Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries

Lunch: Grilled Chicken and Blueberry Salad

Dinner: Slow Cooker Everything Beef with Sweet Potato, Kale, & Leek Gratin [Save a portion of beef for lunch on Day 10.]

Snack Option: 1 apple & 8 raw almonds

Day 10: Flat Belly Menu

Breakfast: Protein Blueberry Quinoa Breakfast Bowl

Lunch: Slow Cooker Everything Beef [Add leftovers from Day 9 and lettuce to a whole wheat wrap.]

Dinner: Grilled Chicken and Avocado Tacos with Cilantro Crema

Snack Option: Favorite fresh veggies with Creamy Avocado Dip

Day 11: Flat Belly Menu

Breakfast: Bagel with Sun-Dried Tomatoes & Provolone

Lunch: Strawberry and Avocado Salad with Strawberry Balsamic Dressing

Dinner: Zucchini-Crusted Pizza with a green salad

Snack Option: 1 hard-boiled egg & 1 orange

Day 12: Flat Belly Menu

Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries

Lunch: Spinach and Feta Lettuce Wrap

Dinner: Philly Cheese and Chicken Sandwich with Sweet Potato Crunchies

Snack Option: Vegan Avocado Spinach Smoothie

Day 13: Flat Belly Menu

Breakfast: Buckwheat Pancakes with Berry Sauce

Lunch: DIY Skinny Salad-in-a-Jar

Dinner: Chicken and Black Bean Chili [Save a portion for lunch on Day 14.]

Snack Option: Favorite fresh veggies with Creamy Avocado Dip

Day 14: Flat Belly Menu

Breakfast: Salmon and Sun-Dried Tomato Frittata with Balsamic Vinegar

Lunch: Chicken and Black Bean Chili [Leftovers from Day 13.]

Dinner: Open-Face Grilled Turkey Burgers with Oven Sweet Potato Fries

Snack Option: ½ cup of plain, non-fat Greek yogurt topped with fresh berries

Check out SkinnyMs. on Pinterest. We share recipes and meal planning resources, like our flat belly meal plan above. We’ve got dozens of boards to inspire you! Start with these favorites: Healthy Salads and Healthy Snacks for Adults.

Do you have a favorite SkinnyMs. recipe? We’d love to hear about it. Tell us what you think in the comments section below.

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