1-Day DeBloat Meal Plan

Get rid of that too-full feeling with this plan.

Whether you’re coming off a week’s worth of unhealthy eating or you want to look slim and trim in that new outfit, you’ll need a plan to undo bloating. This debloat meal plan is full of foods designed to do precisely that.

What to Avoid

Don’t sabotage your debloat meal plan by also eating foods that trigger that big belly feeling. During your one-day plan, be careful to avoid these foods, which trigger bloating, gas, and constipation in many women.

  • Processed foods
  • Caffeine
  • Alcohol
  • Added sugar (refined and natural)
  • Meat

DeBloat Meal Plan

What to Drink

Water. Lots and lots of water. H2O will help you flush toxins from your system and help your digestive organs work more efficiently to remove the junk that’s settled in your system.

Drink one full glass of water before each meal or snack, and then drink plain water frequently throughout the day. Avoid the processed water drinks you find on store shelves—they often contain artificial sweeteners or flavorings that may keep you feeling bloated.

When You Wake Up:

Lemon Ginger Detox Drink

Drink a glass as soon as you wake up to cleanse and detox the body—lemon is a natural diuretic, which will help you flush out toxins.


Pick Me Up Breakfast Smoothie

With spinach, banana, and strawberries, this water-based smoothie will provide an energy boost to get you geared up for the day.

Morning Snack
1/2 cup raw vegetables (celery sticks, carrot sticks, radishes, bell pepper strips, or grape tomatoes) and 1/4 cup hummus (store-bought or homemade)


Salmon & Avocado with Lemon Dressing

This recipe will satisfy your appetite. If dairy foods give you bloating, feel free to omit the cheese in this recipe.

Afternoon Snack:

Super Green Detox Drink

This recipe contains loads of detoxifying, flat belly foods, including celery, apple, cucumber, kale, and cilantro.


Lentil and Kale Soup

Full of cleansing foods, this detox soup is a good way to nourish your body while getting rid of the bloat. It has a coconut milk and vegetable broth base.


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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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  1. Hi. Could the lunch and dinner meals be swapped on this detox.. Soup for lunch salad for dinner or is there a reason for the order?

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