Get slim & trim with this tasty 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 our 14 Days Diet Plan to Lose Belly Fat 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.
Combine Your 14 Days Diet Plan to Lose Belly Fat with an Exercise Regimen
A smoother middle begins in the kitchen with our 14 Days Diet Plan to Lose Belly Fat, but exercise is critical, too. Get moving with our:
14-Day Flat Belly Meal Plan
Day 1: Flat Belly Menu
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
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: 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
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: 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
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
Our 14 Days Diet Plan to Lose Belly Fat will have you looking and feeling better in just two weeks! We’ve combined fiber-rich veggies, lean proteins, and healthy fats to deliver the ultimate belly-flattening menu. Feel free to mix and match recipes or make big batches to meal prep for the week! Slimming your waist just got a whole lot easier—and more delicious!
Combine this flat belly meal plan with some of our favorite belly fat-busting exercise regimens and kick-start a wellness journey that will last you well beyond 14 days!
Download the 14-Day Flat Belly Meal Plan & Shopping List here:
Enjoyed this post? Check out more:
- 39 Snacks to Lose Belly Fat
- Flat Belly Foods List for Your Next Shopping Trip
- 5 Flat Belly Drink Recipes
- Easy Flat Bread Pesto Pizza Recipe
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We’d love to hear what you think of our 14 Days Diet Plan to Lose Belly Fat. What else would you like to see on Skinny Ms.? Let us know in the comments!
Editors Note: This post was originally published March 19, 2013 and has been updated.
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
Maybe you could post some sort of nut allergy friendly recipes. It would be very helpful.
Jess,
That’s a fantastic idea. I’ve just added it to our list for a future roundup. Check back soon. 🙂
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?
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/
does meal plan benefit weight loss?
Emily, Yes, if serving sizes are also adhered to. 🙂
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!
Casey, We have so many meal plans that we haven’t gotten to this one yet. I’ll add it to the list. 🙂
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!
Thanks for sharing, Marie. We’re happy you are enjoying are recipes. 🙂
Hi: Dou you have a plan like this which includes soup?
Thank you
Hi Jessa, We have a 3-Day Soup Detox https://skinnyms.com/3-day-soup-detox/
Thank you very much!!!
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
Jessa, Here you go: https://skinnyms.com/21-day-flat-belly-meal-plan/. Keep us posted on your progress! 🙂
Also, Here’s a popular posts that may be what you’re looking for. https://skinnyms.com/4-step-weight-loss-challenge/
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!!!.
Regards.
Is there a printer friendly version of the menu?
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. 🙂
Could you skip the snacks and just go from lunch to dinner at a set time each day
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. 🙂
I’m allergic.to.fish and seafood.any weekly menus excluding these items?
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.
Pls I don’t know have to overcome my weight, most especially my tummy fat. I need help pls
Debby, Here’s a really good plan to target belly fat https://skinnyms.com/7-day-hiit-your-belly-challenge/. Keep in mind, a healthy eating plan is a must if losing excess body fat is your goal. 🙂
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?
Kelly, We don’t have shopping list for this plan. 🙂
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 🙁
Thanks for the suggestion, Jeanette! We’ll keep it in mind 🙂
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.
Ebony, Feel free to mix and match recipes.
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?
Courtney, Definitely, mix and match is fine.
how many calories a day are these menus?
Ann, Please calculate each recipe’s calories for a particular day.
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 !,,,
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!
Hi,
If I use the included shopping list, how many servings will I be able to make of the meals?
Thanks!
C.J., Each recipe has the number of servings or yield. Enjoy!
How much weight on average can one expect to lose on the 14 day plan?
Shawn, It varies from person to person. Weight loss is based on many factors, weight, height, age, etc..
Thank you so much for posting this and for the download with the shopping list. Everything looks wonderful and doable, unlike some plans with food most people don’t usually eat. I’m excited to try it!
Awesome, Karen! Be sure to let us know how it goes! Enjoy! ????