21-Day Flat Belly Meal Plan

Day 8

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

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

Day 10

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

Breakfast: ½ cup plain, 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

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

Breakfast: Avocado Breakfast Pizza
Lunch: DIY Skinny 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

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

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

Breakfast: ½ cup plain, 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

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


Day 18

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

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

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

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


From SkinnyMs. Runner  to Weight Watchers Meals and Foods to Healthy Snacks for Adults, SkinnyMs. on Pinterest shares the resources, including flat belly meal plans, you need to transform your body and your life.

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65 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)?

  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?

  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.


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