This meal plan is filled with fiber, lean protein, and bloat-fighting foods to help you feel lighter and more energized.
Hey there! Gale here. So, I live for cozy leggings and stretchy waistbands, but every once in a while, I just want to feel a little lighter and less… puffy. That’s when I turn to my go-to flat belly meal plan. It’s a full-on 21-day reset with clean eating recipes that help beat bloat, fuel your energy, and leave you feeling way less sluggish (and way more like your jeans actually fit).
This isn’t about dieting or going carb-free or living on sad salads. Nope—this plan is all about real, whole foods, anti-bloating meals, and easy recipes that won’t leave you hangry. Plus, I’ve made sure everything is simple enough to cook after a long day and tasty enough that you won’t be secretly counting down the days till it’s over.
Grab your meal prep containers, open a fresh notebook if you’re a list lover like me, and let’s dive in!
My Flat Belly Meal Plan
A few things you should know:
- This plan is not restrictive—it’s flexible, family-friendly, and packed with high-fiber meals, lean protein, and healthy fats that support digestion and reduce bloating.
- Many dinners make great leftovers, so you’ll see those repeat for lunch the next day.
- You can always swap in your favorites—this is your kitchen, after all!
Day 1
Breakfast: Protein Salmon and Eggs on Toast
Lunch: Chicken Pesto Pita
Dinner: Southwestern Spaghetti Squash with a green salad
Day 2
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
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
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
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
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
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
You’ve made it a full week on the flat belly meal plan! How are you feeling? Let us know in the comment section!
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 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 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: 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
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
One more week to go on the flat belly meal plan! You’ve got this! Time for a check in? Head to the comment section and let’s chat!
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 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
It’s the last day of the 21-day flat belly meal plan! You’re almost there! Finish the day strong!
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
Want the Shopping List?
You can download the Flat Belly Meal Plan and Grocery List! But heads up! There are a few missing ingredients for week 1! Make sure to grab these extras:
- 4 slices provolone or mozzarella (Day 1 Lunch)
- 3.5 oz. mozzarella cheese ball (Day 1 Dinner)
- 4 Tbsp shredded parmesan (Day 2 Dinner)
- 4 Tbsp reduced-fat cream cheese (Day 2 Dinner)
- ½ cup reduced-fat shredded cheddar (Day 5 Lunch)
- ÂĽ tsp cayenne pepper (Day 6 Dinner)
FAQ for the Flat Belly Meal Plan
Do I have to follow this plan exactly?
Definitely not. Swap, adjust, repeat—this is a 21-day meal plan for weight loss and feeling your best, not perfection.
Will I actually lose belly fat?
You might—especially with some movement and hydration—but the goal is to feel less bloated, more energized, and more in tune with your body.
Can I repeat meals?
100%. Some are even designed that way. Meal prep = life.
Is this plan family-friendly?
For sure. Most recipes are kid-approved, easily customizable, and picky-eater safe.
What should I drink?
Water is your BFF. But for variety, check out my clean drink recipes—they’re way better than soda.
More Healthy Recipes
Check out some of these awesome flat belly recipes, next!
- One-Skillet Chicken and Broccoli Dinner
- Skinny Spinach Stuffed Chicken Breast
- Quinoa Salad with Fresh Vegetables
- Slow Cooker Caramelized Chicken
You can get all of our recipes and more over on Pinterest!
Final Thoughts from My (Messy) Kitchen
At the end of the day, this clean eating meal plan isn’t about chasing six-pack abs—it’s about feeling lighter, clearer, and more comfortable in your own skin. With the right balance of fiber, protein, gut-friendly ingredients, and feel-good recipes, you’ll be amazed at what three weeks can do.
So whether you’re starting Monday or right now, I’m cheering you on every step of the way. Let me know how it goes—I’m always just an email or comment away, probably with quinoa stuck to my shirt. Let’s do this!
đź’› Gale
Just the thought of eating salmon makes me literally gag. Can I substitute chicken instead?
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.
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?
Peyton, If you’re trying to lose 10 pounds, this is the plan for you: https://skinnyms.com/4-step-weight-loss-challenge/
Do you have a flat belly meal plan for vegetarians?
Tammy, Here’s a meal plan you might be interested in.
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!
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
calories.
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?
Lindsey, Look at the saturated fat in recipes and packaged foods. And, I recommend reading the ingredients label to ensure the ingredients are healthy.
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?
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.
Is this beneficial for Diabetics?
Annette, The best idea would be to ask your doctor to look at the plan and let you know.
Do you have the whole list of ingredients needed anywhere?
Lorna, No, there is no grocery list for this one. Thanks for checking.
Hi, do you have this in PDF form that I can download instead?
Kerron, We don’t have a pdf but you can easily copy and paste into a word doc, then save as a pdf.
For those who did this, How much did you spend (i understand that areas it differs)?
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
What is a veggie that you could sub for artichokes?
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.
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… ?
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.
I am vegetarian. What can substitute with meats?
Aanch, I would recommend black beans, garbanzo beans, and lentils.
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!!!
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)
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.
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.
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.
Pat, Please see the serving size, which is one piece of toast. The recipe yields 4 servings. 🙂
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.
Does this plan allow for snacks in between meals? If so, what are some suggestions?
Yes! You can enjoy up to two snacks per day. Check out some healthy options here: https://skinnyms.com/25-best-flat-belly-snacks/.
Thanks!
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).
Stacie, Definitely combine a healthy eating plan with exercise! 🙂
Can I substitute chicken or something else for the turkey in “The Open-face grilled turkey burger”? Turkey makes me sick :-(.
No problem, Brandi! You can substitute any of the other recipes from the plan for the turkey burgers.
Great recipes. Thanks for putting this together. -Anna
You’re very welcome, Anna! Glad you enjoy the recipes!
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?
Thanks!
Walterra, All of our meal plans are part of a healthy lifestyle…so enjoy and reap the benefits! 🙂
What about Vegetarians ?
We offer many vegetarian options, too! https://skinnyms.com/category/recipes/vegetarian-recipes/
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??
These DIY salads are perfect! They’re in easy-to-grab jars, and they let you customize to your tastes and preferences. 🙂 https://skinnyms.com/diy-skinny-salad-in-a-jar/
Do you have a shopping list for these meals?
Brett, Currently we don’t have a shopping list for this particular meal plan but plan to soon. 🙂
Can you suggest some Vegetarian / Vegan alternatives?
Tess, Sure! Here’s some of my personal favorites:
https://skinnyms.com/6-ingredient-mexican-style-quinoa-salad-recipe/
https://skinnyms.com/spicy-southwestern-burger/ (omit the cheese)
https://skinnyms.com/quinoa-meatless-meatballs/ (there’s a vegan option for the egg)
https://skinnyms.com/black-bean-mushroom-burgers/
https://skinnyms.com/skinny-mexican-rice/
https://skinnyms.com/zucchini-noodles-with-pistachio-pesto/
Do you happen to have a grocery list for all of it?
Not yet, Rachel, but we will definitely look into adding one. 🙂
Most of these recipes are for 4 servings or more. Am I suppose to only eat one serving? All servings?
June, All recipes have a suggested serving size, that’s what is recommended.
Are the shopping lists for the 21 day meal plan for one or for the amount of servings per recipe?
Hi Heidi, The shopping list has the number or amounts you will need for the entire 21 day meal plant. I think you would love it and it’s totally Free. I love free. lol
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.
Thanks!
Melinda, Definitely!
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!
Mia, Thank you so much! 🙂
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…
Madhvika, We sure will, may not be right away, but it’s on the list. 🙂
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
Mayaline, Drink lots of “real” water and sugary drinks, and eat clean and healthy.
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?
Deb, If that’s your preference, then yes. 🙂
I have an allergy to fish and seafood… Any instance where those take place should I just sub with white chicken breast?
Jen, Chicken breasts are fine. 🙂
Why am I unable to just download the entire meal plan
Sue, you should be able to click on the recipe links and get it that way.
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.
Amar, try our 5-Day High-Protein Vegetarian Meal Plan
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.
Rosemary, We never recommend sugary drinks, only real water or fruit infused water. You’ll do great with you healthy eating!!!
Cannot print your received. Will you be adding a print option?
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. 🙂
Where can I order d meal from
Hilda, No need to order it, just copy and paste into a document. Then you can it! 🙂
Any substitute for peanut butter and pine nuts ?
I’m allergic to nuts
Michelle, Try sun butter and pumpkin or sunflower seeds. 🙂
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 !
Rachael, An English muffin doesn’t provide all the nutrients needed. We recommend a more hearty breakfast to take you into mid morning.
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
Ankita, Please check out the vegan recipes and articles by one of our favorite recipe creators, and best selling author, Eric O’Grey.
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.
Denise, That’s a personal preference. Consider using water rather than daily.
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?
Viviane, Of course! Here’s some of my personal favorites https://skinnyms.com/50-snacks-used-lose-30-pounds/
I have been trying these recipes and I am very pleased with taste and the fact feeling more energetic. Thank you.
Stacey from PA
I need recieps for no carbs and no sugar
Hi Shirley, feel free to search and browse the site! We have several low carb and low/no sugar recipes including meal plans!
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.
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! 🙂
Is there a printer friendly version of this plan, with recipes? If so, please point me in the right direction.
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.
Could not see your post. Video taken 3/4 of page up
Diana, Are you viewing from desktop or mobile? Please let me know so we can resolve the issue. Thanks.