21-Day Flat Belly Meal Plan

Chicken, Broccoli, and Asparagus Stir Fry

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

Page 1NEXT

65 Comments on "21-Day Flat Belly Meal Plan"

  1. Anita  August 10, 2015

    Just the thought of eating salmon makes me literally gag. Can I substitute chicken instead?

    Reply
    • SkinnyMs  August 11, 2015

      You can omit the salmon in the Protein Salmon on Toast recipe and substitute lean white meat chicken in the Black Pepper Salmon and Avocado Salad recipe.

      Reply
  2. Dom Duck  October 22, 2015

    do you have an approx calorie count? just an average is fine….is it around 1000/day? 1500/day? only curious because im nursing and dont want to restrict calories TOO much! thanks!

    Reply
    • SkinnyMs  October 24, 2015

      If you have the time, click on each recipe and get the calorie count then add up a total count. Keep in mind this does not include any snacks, which would be additional
      calories.

      Reply
  3. Teri  January 15, 2016

    I’ve looked thru some of the recipes and they look fabulous! The ones I seen will work with the 21 Day Fix Plan, are they all Fix Approved?

    Reply
    • SkinnyMs.  January 15, 2016

      We’re glad you like our recipes! They weren’t created with the 21-Day Fix Plan in mind, but they are all made with 100% clean ingredients– nothing processed.

      Reply
  4. Annette  February 7, 2016

    Is this beneficial for Diabetics?

    Reply
    • Melissa Florero  February 8, 2016

      Annette, The best idea would be to ask your doctor to look at the plan and let you know.

      Reply
  5. Lorna  February 7, 2016

    Do you have the whole list of ingredients needed anywhere?

    Reply
    • Melissa Florero  February 8, 2016

      Lorna, No, there is no grocery list for this one. Thanks for checking.

      Reply
  6. Kerron  February 17, 2016

    Hi, do you have this in PDF form that I can download instead?

    Reply
    • Gale Compton  February 18, 2016

      Kerron, We don’t have a pdf but you can easily copy and paste into a word doc, then save as a pdf.

      Reply
  7. Jennifer  February 20, 2016

    For those who did this, How much did you spend (i understand that areas it differs)?

    Reply
  8. Whitney  March 7, 2016

    What is a veggie that you could sub for artichokes?

    Reply
    • SkinnyMs.  March 8, 2016

      Whitney, are you referring to the Spinach and Artichoke Chicken recipe in our 21-Day Flat Belly Meal Plan? Asparagus, broccoli, or mushrooms will work.

      Reply
  9. Aanch  March 10, 2016

    I am vegetarian. What can substitute with meats?

    Reply
    • Gale Compton  March 11, 2016

      Aanch, I would recommend black beans, garbanzo beans, and lentils.

      Reply
  10. Coreen  March 16, 2016

    I understand that this 21 day plan is to cut belly fat but do you have an appropriate weight loss one can expect to lose? It sounds great I can’t wait to get started!!!

    Reply
    • SkinnyMs.  March 16, 2016

      While we are confident that you will lose inches on this plan, it’s impossible to predict how much that will show on the scale because there are so many individual factors involved. Decreasing the size of your belly will just be an added bonus to the fabulous changes that will be happening on the inside. (Think: more energy, longer life-expectancy, better health)

      Reply
  11. Denise Madej  March 23, 2016

    Is there anything that I could sub for the avocado? I think I may be the only person on earth that does not like it.

    Reply
    • SkinnyMs.  March 24, 2016

      Are you referring to the Avocado, Cucumber, and Tomato Salad recipe? Feel free to omit the avocado from this recipe, or replace with artichoke hearts.

      Reply
  12. Pat Bender  April 2, 2016

    For the peanut butter and fresh raspberries, are you really supposed to eat 4 slices as the recipe calls for? That seems like a lot.

    Reply
    • Gale Compton  April 2, 2016

      Pat, Please see the serving size, which is one piece of toast. The recipe yields 4 servings. 🙂

      Reply
  13. Melissa  April 21, 2016

    Denise, I am the other person in the world who doesn’t like avacado….the texture usually makes me gag. Just thought you would like to know you are not alone.

    Reply
  14. Rose  June 23, 2016

    Does this plan allow for snacks in between meals? If so, what are some suggestions?

    Reply
  15. Stacie  August 17, 2016

    Is this plan in addition to working out, or would I see results staying with the lifestyle that I have now? (I do not work out, but don’t eat very healthy either).

    Reply
    • Gale Compton  August 18, 2016

      Stacie, Definitely combine a healthy eating plan with exercise! 🙂

      Reply
  16. Brandi  September 7, 2016

    Can I substitute chicken or something else for the turkey in “The Open-face grilled turkey burger”? Turkey makes me sick :-(.

    Reply
    • Kym Votruba  September 7, 2016

      No problem, Brandi! You can substitute any of the other recipes from the plan for the turkey burgers.

      Reply
  17. Anna  November 21, 2016

    Great recipes. Thanks for putting this together. -Anna

    Reply
    • Nichole Furlong  November 21, 2016

      You’re very welcome, Anna! Glad you enjoy the recipes!

      Reply
  18. Walterra  November 28, 2016

    I’d really like to get this diet started. I have a large amount of weight I am wanting to lose as well as needing to get myself into a healthier routine. For someone who is starting out completely as a beginner, is this diet a good way to start?

    Thanks!

    Reply
    • Gale Compton  November 28, 2016

      Walterra, All of our meal plans are part of a healthy lifestyle…so enjoy and reap the benefits! 🙂

      Reply
  19. Sreedhar  November 30, 2016

    What about Vegetarians ?

    Reply
  20. Ariella  November 30, 2016

    I’m still in school and need to be able to take the lunches on the go what would u suggest as a substitute for the warm foods something like salad??

    Reply
  21. Brett P.  December 26, 2016

    Do you have a shopping list for these meals?

    Reply
    • Gale Compton  December 26, 2016

      Brett, Currently we don’t have a shopping list for this particular meal plan but plan to soon. 🙂

      Reply
  22. Tess  February 9, 2017

    Can you suggest some Vegetarian / Vegan alternatives?

    Reply
  23. Rachel  February 15, 2017

    Do you happen to have a grocery list for all of it?

    Reply
    • Kym Votruba  February 16, 2017

      Not yet, Rachel, but we will definitely look into adding one. 🙂

      Reply
  24. June  February 21, 2017

    Most of these recipes are for 4 servings or more. Am I suppose to only eat one serving? All servings?

    Reply
    • Gale Compton  February 22, 2017

      June, All recipes have a suggested serving size, that’s what is recommended.

      Reply
  25. Melinda  March 17, 2017

    Hi,
    I was wondering if I could sub any of the breakfast choices for the yogurt breakfasts. I am not a fan of yogurt, but like the way this plan looks.

    Thanks!

    Reply
  26. mia  March 22, 2017

    Wow! You took a lot of time to put this together. This is great! I’m starting the plan right away. I like that i can follow a schedule of foods. I need that type of structure!

    Reply
  27. Madhvika  March 30, 2017

    Hi SkinnyMs. Can you please cone up with a diet plan for vegetarians that means no egg fish and meat but includes milk and milk products? Waiting eagerly for yr reply…

    Reply
    • Gale Compton  March 30, 2017

      Madhvika, We sure will, may not be right away, but it’s on the list. 🙂

      Reply
  28. MAYALINE Youssef  April 13, 2017

    Hello Dear
    I am trying since 3 month to make a healthy diet to lose 6 kilos
    With my dietitian I ve tried many types , like protein diet or a diet based on fish any many more but nothing changed
    I do all type of medical test to see if there’s any problem but ther is not
    Can you please help I am really disappointed
    Thank you

    Reply
    • Gale Compton  April 14, 2017

      Mayaline, Drink lots of “real” water and sugary drinks, and eat clean and healthy.

      Reply
  29. Deb  April 19, 2017

    do you have to have to follow the plan exactly or if there is one breakfast you like can you have that everyday? Same with lunch?

    Reply
  30. Jen  May 10, 2017

    I have an allergy to fish and seafood… Any instance where those take place should I just sub with white chicken breast?

    Reply
  31. Sue  May 22, 2017

    Why am I unable to just download the entire meal plan

    Reply
    • Emilia Horn  May 22, 2017

      Sue, you should be able to click on the recipe links and get it that way.

      Reply
  32. Amar  July 12, 2017

    Hi Gale
    This is Amar from India.
    I am vegetarian so i can’t follow this diet plan.
    So please help me and make a vegetarian diet plan for me.

    Reply

Leave a Comment

Your email address will not be published.