21-Day Flat Belly Meal Plan

Get flatter abs and a fitter body with this menu.

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 your appetite. Foods 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.

Related: 25 Best Flat Belly Snacks

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 lunch or dinner the following day.

For best results, perform this Daily Ab Routine for a Toned and Cut Midsection while you follow this flat belly meal plan!

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

Attention: The shopping list for week 1 is missing a few ingredients! You will also need to make sure you have:

  • 4 slices of provolone or mozzarella cheese (Day 1 Lunch)
  • 3.5 oz. mozzarella cheese ball (Day 1 Dinner)
  • 4 tablespoons of shredded parmesan cheese (Day 2 Dinner)
  • 4 tablespoons reduced-fat cream cheese (Day 2 Dinner)
  • 1/2 cup reduced-fat shredded cheddar cheese (Day 5 Lunch)
  • 1/4 teaspoon cayenne pepper (Day 6 Dinner)

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

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

You might also like to check out these 21 Clean Lunches in Under 10 Minutes (because you can never have too many yummy recipes on hand!)

Like us on Facebook and get the skinny on new recipes and workouts straight from Skinny Ms. Don’t forget to check us out on Pinterest and subscribe to our eNewsletter for the best of the best in clean eating and workout challenges that inspire.

Last updated: March 19, 2018

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny


    1. 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.

      1. How much weight will you loose if you follow this diet? Say I’m trying to loose 10 pounds? Do I still follow this recipe?

  1. 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!

    1. 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

      1. I use my fitness pal to log my calories and it keeps telling me I’m not eating enough with this meal plan. Are snacks going to kill my progress or are they ok as long as I keep them clean?

        1. Lindsey, Look at the saturated fat in recipes and packaged foods. And, I recommend reading the ingredients label to ensure the ingredients are healthy.

  2. 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?

    1. 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.

    1. 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

    1. 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.

      1. Quick question, i am looking at this 1st week grocery list and i notice some of the recipes have ingredients that are not even included on the list? Is this list following the recipes given.. Like cream cheese provolone and parmesan cheese artichokes… ?

        1. Renee, We are reviewing the grocery list and will make any necessary changes. If changes are made we will change the updated download. Thank you so much.

  3. 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!!!

    1. 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)

  4. 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.

    1. 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.

  5. 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.

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

  6. 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.

  7. 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).

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

  9. 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?


  10. 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??

  11. 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.


  12. 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!

  13. 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…

  14. 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

  15. 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?

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

  17. 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.

  18. 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.

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

    1. 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. 🙂

  19. 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 !

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

  20. Hello
    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

  21. 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.

  22. 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?

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

    Stacey from PA

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

  24. 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.

    1. 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! 🙂

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

    1. 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.

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

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