14-Day Flat Belly Meal Plan

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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:

14-Day Flat Belly Meal Plan

Day 1: Flat Belly Menu

balsamic chicken brussels sprouts

Breakfast: Protein Blueberry Quinoa Breakfast Bowl
Lunch: Skinny Taco Salad in a Jar
Dinner: Balsamic Chicken with Brussels Sprouts
Snack Option: 1 apple & 8 raw almonds

Day 2: Flat Belly Menu

chicken caesar wrap recipe

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

veggie club sandwich

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

jalapeno lime tuna salad

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

pita pocket breakfast sandwich

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

quinoa crisp and berry parfait

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

avocado breakfast pizza

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

slow cooker almond blast oatmeal

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

slow cooker everything beef

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

grilled chicken and avocado tacos with cilantro crema

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

bagel sun dried tomatoes provolone

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

spinach feta breakfast lettuce wrap recipe

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

buckwheat pancakes with berry sauce

Breakfast: Buckwheat Pancakes with Berry Sauce
Lunch: Skinny Taco 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

open face grilled turkey burgers recipe

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

Be sure to follow us on Pinterest for all of the best healthy eating plans.

Download the 14-Day Flat Belly Meal Plan & Shopping List here:

Editors Note: This post was originally published March 19, 2013 and has been updated. 

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38 Comments on "14-Day Flat Belly Meal Plan"

  1. Patti  July 24, 2015

    These recipes look deelish! I can't wait to try them–especially the slow cooker french toast! I am also playing

    around with an almost vegan pineapple upside down cheesecake cupcake. I will let you know how that turns out. I am making them next week!
    Blessings, Patti

  2. Jess  January 8, 2016

    Maybe you could post some sort of nut allergy friendly recipes. It would be very helpful.

    • Gale Compton  January 9, 2016


      That’s a fantastic idea. I’ve just added it to our list for a future roundup. Check back soon. 🙂

  3. Michele  February 1, 2016

    Is there an average calorie count you try to stay in per day when putting together these delish looking 3 meals a day (plus snack)? I try to stay at around 1300 calories a day, and wondered if I followed these meals for the next 14 days, if they would fit in my allotted calories per day?

    • Gale Compton  February 1, 2016

      Michele, We just make sure the ingredients are clean and conducive to weight loss, if the recommened servings are followed. We have some meal plans on the site that state exactly how many calories are in each and a total for the day. Here’s a 1500 calorie per day meal plan. https://skinnyms.com/1500-calorie-meal-plan/

  4. Emily  February 18, 2016

    does meal plan benefit weight loss?

    • Gale Compton  February 19, 2016

      Emily, Yes, if serving sizes are also adhered to. 🙂

  5. Casey L.  February 27, 2016

    I’ve done a SkinnyMS 7-day meal plan before and loved it – my only complaint would be there wasn’t a shopping list for the ingredients. I’d really like to try this meal plan next, so I’m wondering if there’s a shopping list available for this one? Thanks!

    • Gale Compton  February 28, 2016

      Casey, We have so many meal plans that we haven’t gotten to this one yet. I’ll add it to the list. 🙂

  6. Marie Dzielak  March 16, 2016

    The recipes ARE indeed delicious! I also like that they are more than single serving recipes so I can easily make them for my family, who like them, too!

    • SkinnyMs.  March 17, 2016

      Thanks for sharing, Marie. We’re happy you are enjoying are recipes. 🙂

  7. Jessa  July 11, 2016

    Hi: Dou you have a plan like this which includes soup?
    Thank you

  8. jessa  July 11, 2016

    Thank you very much!!!

  9. Jessa  July 13, 2016

    Hi all went good and I feel great. Do you have a meal plan like this to loose weight and build lean muscle? I’m an oldie and I really want to continue my 3-4 days exercises without loosing muscle.
    Thank you very much
    Ps: doctors and dietitians are recommending certain “powders” than im not really confident with I’m not on my way to be a body builder. There has to be a natural way. Ta

  10. jessa  July 16, 2016

    Thank you very much Gale I do really enjoy your recipes The post are exactly what I’m looking for Can’t thank you enough!!!.

  11. Takoya  July 18, 2016

    Is there a printer friendly version of the menu?

    • Gale Compton  July 18, 2016

      Takoya, I would recommend copying and pasting to a word document, then it can easily be printed. Just keep in mind the links
      will not be live when printed out. 🙂

  12. Brianna  December 21, 2016

    Could you skip the snacks and just go from lunch to dinner at a set time each day

    • Gale Compton  December 22, 2016

      Brianna, Sure! The snacks are there to help prevent you from grabbing something unhealthy to eat. I generally eat 2-3 snacks throughout the day. 🙂

  13. Heather  February 6, 2017

    I’m allergic.to.fish and seafood.any weekly menus excluding these items?

    • Kym Votruba  February 7, 2017

      Most of our longer menus include some form of fish or seafood on one or more of the days, but feel free to substitute these days with any other recipe from this plan or any of our other plans. Our recipes are always made with 100% clean ingredients.

  14. Debby  February 8, 2017

    Pls I don’t know have to overcome my weight, most especially my tummy fat. I need help pls

  15. Kelly  February 12, 2017

    Would love to do this 14 day plan but am a little overwhelmed by the recipes/ingredients list. Has a shopping it’s been complied for this plan?

    • Gale Compton  February 12, 2017

      Kelly, We don’t have shopping list for this plan. 🙂

  16. Jeanette  May 19, 2017

    Love the sound of these scrumptious sounding recipes. It would be so much easiest however, if you posted this menu in a booklet that we could save to our computer & actually print off for ease of reference. Trying to view individual menus on a mobile phone is a nightmares 🙁

    • Emilia Horn  May 19, 2017

      Thanks for the suggestion, Jeanette! We’ll keep it in mind 🙂

  17. Ebony  December 4, 2017

    Can you choose 2 specific breakfasts or lunch on the plan and eat repeatedly but follow dinners or other meals on the specific days or do you have to eat the plan as listed each day? Same with snacks.

  18. Courtney  December 4, 2017

    Are we able to mix and match the recipes? For example, I made the veggie club sandwich and it is 4 servings so could I have that sandwich for lunch for a few days in a row while still eating the assigned dinner meals for each day?

  19. Ann  January 20, 2018

    how many calories a day are these menus?

    • Gale Compton  January 22, 2018

      Ann, Please calculate each recipe’s calories for a particular day.

  20. Angie Cagle  January 26, 2020

    Is there a link for the grocery list for the 7 day reduce belly bloat .
    I looked everywhere but can’t find it … this was one of my suggests
    In my daily email this morning …
    thank you !,,,

    • Erin Milller  January 26, 2020

      Hi Angie,
      Unfortunately the 7-Day Belly Bloat Meal Plan currently does not have a grocery list, however it is on our list for creation. This 14-Day Flat Belly Meal Plan is another great option that has a shopping list, but you may also want to check out our 7-Day Flush the Fat Away Meal Plan. It’s full of recipes that can help with bloating as well as weight loss. If you scroll down to the bottom, you’ll find the download link. Hope that helps!


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