21-Day Flat Belly Meal Plan

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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.

21-Day Flat Belly Meal Plan

Day 1

protein breakfast salmon and eggs on toast recipe

Breakfast: Protein Salmon and Eggs on Toast
Lunch: Chicken Pesto Pita
Dinner: Southwestern Spaghetti Squash with a green salad

Day 2

cucumber with feta and herb salad

Breakfast: ½ cup 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.]

Day 3

Peanut Butter and Fresh Raspberries on Toast

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

healthiest greek salad recipe

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Healthiest Greek Salad
Dinner: Quinoa Chicken Nuggets with Rosemary Fries with Low-Fat Aioli

Day 5

taco salad

Breakfast: Lean, Green Protein Smoothie Bowl
Lunch: Skinny Taco Salad in a Jar
Dinner: Chicken, Broccoli, and Asparagus Stir Fry with Crockpot Cauliflower Fried Rice  [Save a portion for lunch on Day 6.]

Day 6

Open Face Grilled Turkey Burgers

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

oven crisp fish tacos

Breakfast: Protein Quinoa Pancakes [Save a portion for breakfast on Day 8.]
Lunch: Salad with Clean-Eating Buttermilk Dressing
Dinner: Oven-Crisp Fish Tacos

Day 8

chicken caesar wrap recipe

Breakfast: Protein Quinoa Pancakes [Leftover from breakfast on Day 7.]
Lunch: Strawberry Quinoa Salad with Poppyseed Yogurt Dressing
Dinner: Chicken Caesar Wrap with Sweet Potato Fries

Day 9

chicken pesto pita

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Chicken Pesto Pita
Dinner: Black Pepper Salmon with Avocado Salad

Day 10

clean eating cobb salad

Breakfast: Peanut Butter and Fresh Raspberries on Toast
Lunch: Clean-Eating Cobb Salad
Dinner: Steak Fajita Sandwich with Baked Potatoes with Clementine Butter

Day 11

slow cooker sesame chicken

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Avocado, Tomato, and Cucumber Salad
Dinner: Slow Cooker Sesame Chicken with Garlicky Sautéed Bok Choy [Save a portion for lunch on Day 12.]

Day 12

skinny burrito bowl

Breakfast: Clean-Eating Refrigerator Oatmeal
Lunch: Slow Cooker Sesame Chicken with Garlicky Sautéed Bok Choy [Leftover from dinner on Day 11.]
Dinner: Skinny Burrito Bowls

Day 13

avocado breakfast pizza

Breakfast: Avocado Breakfast Pizza
Lunch: Skinny Taco Salad in a Jar
Dinner: Quick-Prep Parmesan-Crusted Chicken with Mashed Cauliflower [Save a portion of chicken for lunch on Day 14.]

Day 14

buckwheat pancakes with berry sauce

Breakfast: Buckwheat Pancakes with Berry Sauce  [Save a portion for breakfast on Day 15.]
Lunch: Parmesan-Crusted Chicken Wrap [Roll leftover chicken from Day 13 into a whole wheat wrap with veggies.]
Dinner: Zucchini Lasagna with a Pasta Salad with Cucumbers & Tomatoes

Day 15

jalapeno lime tuna salad

Breakfast: Buckwheat Pancakes with Berry Sauce [Leftover from breakfast on Day 14.]
Lunch: Jalapeno Lime Tuna Salad
Dinner: Slow Cooker Caramelized Chicken with Spinach Saute with Pine Nuts and Golden Raisins [Save a portion for lunch on Day 16.]

Day 16

Berry and Chia Yogurt Parfait

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Slow Cooker Caramelized Chicken with Spinach Sauté with Pine Nuts and Golden Raisins [Leftover from dinner on Day 15.]
Dinner: Quinoa Salad with Fresh Vegetables

Day 17

one pot mexican style quinoa

Breakfast: Clean-Eating Refrigerator Oatmeal
Lunch: Chicken and Crisp Veggie Sandwich
Dinner: Skinny Taco Lettuce Boats with One-Pot Skinny Mexican Quinoa

Day 18

one pot indian black pepper chicken recipe

Breakfast: Bagel with Sun-Dried Tomatoes and Provolone
Lunch: Sprouts, Veggie, and Cheese Wrap
Dinner: One-Pot Black Pepper Chicken with Lentils and Pea Risotto [Save a portion for lunch on Day 19.]

Day 19

sweet morning breakfast quinoa

Breakfast: Sweet Morning Breakfast Quinoa  [Save a portion for breakfast on Day 20.]
Lunch: One-Pot Black Pepper Chicken with Lentils and Pea Risotto [Leftover from dinner on Day 18.]
Dinner: Chicken and Black Bean Chili  [Save a portion for lunch on Day 20.]

Day 20

pistachio crusted baked white fish fillet

Breakfast: Sweet Morning Breakfast Quinoa  [Leftover from breakfast on Day 19.]
Lunch: Chicken and Black Bean Chili  [Leftover from dinner on Day 19.]
Dinner: Pistachio-Crusted White Fish Fillet with Twice-Baked Veggie-Stuffed Potato

Day 21

cucumber dill and cream cheese sandwiches on wheat toast

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Cucumber and Cheese Sandwich with a green salad
Dinner: Chickpea and Tomato Salad with Grilled Chicken

Download the 21-Day Flat Belly Meal Plan and Shopping List!

Love these recipes? We’d love to hear from you in the comments! 

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Last updated: March 19, 2018

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93 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?

    • 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.

  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!

    • 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

  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?

    • 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.

  4. Annette  February 7, 2016

    Is this beneficial for Diabetics?

    • Melissa Florero  February 8, 2016

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

  5. Lorna  February 7, 2016

    Do you have the whole list of ingredients needed anywhere?

    • Melissa Florero  February 8, 2016

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

  6. Kerron  February 17, 2016

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

    • 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.

  7. Jennifer  February 20, 2016

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

    • Rachele  March 11, 2019

      We spent about $300 the first week as we needed to stock up on the pantry items. This was at Wegman’s in SE PA

  8. Whitney  March 7, 2016

    What is a veggie that you could sub for artichokes?

    • 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.

  9. Aanch  March 10, 2016

    I am vegetarian. What can substitute with meats?

    • Gale Compton  March 11, 2016

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

  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!!!

    • 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)

  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.

    • 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.

  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.

    • Gale Compton  April 2, 2016

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

  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.

  14. Rose  June 23, 2016

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

  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).

    • Gale Compton  August 18, 2016

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

  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 :-(.

    • Kym Votruba  September 7, 2016

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

  17. Anna  November 21, 2016

    Great recipes. Thanks for putting this together. -Anna

    • Nichole Furlong  November 21, 2016

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

  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?


    • Gale Compton  November 28, 2016

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

  19. Sreedhar  November 30, 2016

    What about Vegetarians ?

  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??

  21. Brett P.  December 26, 2016

    Do you have a shopping list for these meals?

    • Gale Compton  December 26, 2016

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

  22. Tess  February 9, 2017

    Can you suggest some Vegetarian / Vegan alternatives?

  23. Rachel  February 15, 2017

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

    • Kym Votruba  February 16, 2017

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

  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?

    • Gale Compton  February 22, 2017

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

  25. Melinda  March 17, 2017

    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.


  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!

  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…

    • Gale Compton  March 30, 2017

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

  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

    • Gale Compton  April 14, 2017

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

  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?

    • Gale Compton  April 20, 2017

      Deb, If that’s your preference, then yes. 🙂

  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?

  31. Sue  May 22, 2017

    Why am I unable to just download the entire meal plan

    • Emilia Horn  May 22, 2017

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

  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.

  33. Rosemary James  January 16, 2018

    I hope when you were answering Myaline’s question you meant to drink real water and NOT sugary drinks. I like most of your suggestions. I had been maintaining my weight for almost 3 years. I fell off the wagon over the holidays. I’m hoping this diet will jump start me back into eating healthy.

    • Gale Compton  January 17, 2018

      Rosemary, We never recommend sugary drinks, only real water or fruit infused water. You’ll do great with you healthy eating!!!

  34. Ruth Neeb  January 18, 2018

    Cannot print your received. Will you be adding a print option?

    • Gale Compton  January 19, 2018

      Ruth, The entire meal plan doesn’t have a print function. You can copy and paste it into your own document.

      If you want to print individual recipes, there
      is a print function inside the recipe box, top right. 🙂

  35. Hilda  January 31, 2018

    Where can I order d meal from

    • Gale Compton  January 31, 2018

      Hilda, No need to order it, just copy and paste into a document. Then you can it! 🙂

  36. Michelle  February 4, 2018

    Any substitute for peanut butter and pine nuts ?

    I’m allergic to nuts

    • Gale Compton  February 5, 2018

      Michelle, Try sun butter and pumpkin or sunflower seeds. 🙂

  37. Rachael  April 3, 2018

    I don’t have much time in the mornings for breakfast… Is it ok to substitute the quicker breakfasts for the ones that require more cooking? I’m quite accustomed to simply eating an English muffin for breakfast everyday of the week !

    • Gale Compton  April 5, 2018

      Rachael, An English muffin doesn’t provide all the nutrients needed. We recommend a more hearty breakfast to take you into mid morning.

  38. Ankita Pareek  May 26, 2018

    I keep following your website, n it’s really helpful olways but as I m completely pure vegan, I don’t even eat eggs so really can’t follow any of your meal plan even if I want to follow, so request can you please create any meal plan for weight loss which is completely vegan, as I m from India so there is too much difference between your food habits n ours, so please please please can you create a vegan plan for weight loss. Request

    • Gale Compton  May 26, 2018

      Ankita, Please check out the vegan recipes and articles by one of our favorite recipe creators, and best selling author, Eric O’Grey.

  39. Denise Davidson  May 26, 2018

    Can I eat raw oatmeal each morning and still have the same results? I have fairly high cholesterol and I am trying to reduce my number.

    • Gale Compton  May 28, 2018

      Denise, That’s a personal preference. Consider using water rather than daily.

  40. Viviane O'Keefe  June 11, 2018

    Just found your meal plan – I am giving it a try this week and next. Just wondering – on top of the recipes and suggested meals for breakfast, lunch and dinner, are there any snacks allowed? If so, where can I find a list and recipes of them?

  41. Stacey  June 20, 2018

    I have been trying these recipes and I am very pleased with taste and the fact feeling more energetic. Thank you.

    Stacey from PA

  42. shirley a thompson  July 13, 2018

    I need recieps for no carbs and no sugar

    • Nichole Furlong  July 14, 2018

      Hi Shirley, feel free to search and browse the site! We have several low carb and low/no sugar recipes including meal plans!

  43. Randee Coley  April 16, 2019

    Hi! You said in the comments (2016) that there would be a grocery list coming soon – have you made that out yet? Just curious… thanks! This diet plan sounds delicious. Also, instead of plain greek yogurt, is vanilla greek yogurt ok? I can not eat plain – it tastes like sour cream and while I like it mixed in recipes, I can not stomach it alone.

    • Erin Milller  April 18, 2019

      Hey Randee,

      The 21-Day Flat Belly Meal Plan is the very next grocery list on our “to-do” list. We just posted the “28-Day Weight Watchers Meal Plan Shopping List” though! You don’t have to be on weight watchers to participate in it either. It’s full of delicious and nutritious recipes! Maybe try that one out as we work on the 21-day flat belly shopping list! Keep checking back! Thanks! 🙂

  44. Krista  June 19, 2019

    Is there a printer friendly version of this plan, with recipes? If so, please point me in the right direction.

    • Gale Compton  June 19, 2019

      Krista, We don’t currently have this as a download. You can copy and paste into a word document, but each recipe will have to be clicked on.

  45. Diana  January 2, 2020

    Could not see your post. Video taken 3/4 of page up

    • Gale Compton  January 2, 2020

      Diana, Are you viewing from desktop or mobile? Please let me know so we can resolve the issue. Thanks.


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