7-Day Fat Flush Recipes

Flush the fat away with nourishing, cleansing meals and snacks!

skinny soup recipe

If you’re ready to flush the fat away, try our 7-Day Flush The Fat Meal Plan that includes clean eating recipes, drinks designed with flushing properties, whole food snacks, and a daily recipe that boosts the body’s ability to flush out toxins.

Toxins can be detrimental to the body’s cells and tissues, causing weight loss. Fortunately, you have an in-built protective system that encapsulates and safely stores the surplus in your fat cells. Unfortunately, this means that when your toxic burden increases, so will your fat cells. The good news is that as you eliminate toxins, your fat cells shrink and you lose weight that you may have been holding onto. 

Increased energy – the organic, plant-based meals featured in our 7-day fat flush recipes are nutrient-dense, readily digestible, and naturally energizing. Eliminating gluten, dairy, and sugar from the diet while flooding the body with antioxidants decreases inflammation, which is frequently associated with swelling and pain, particularly in the joints, so you can be assured that these fat flush recipes will not only benefit your weight loss journey but your overall health.

The importance of drinking plenty of water can’t be overstated. Water, including the naturally flavored varieties included in our Flush the Fat Away Drinks, has numerous benefits. Water helps to flush toxins and waste, keeps the body hydrated, and prevents constipation. If you are an avid exerciser or runner, your body may need additional water in order to stay hydrated.

We’ve carefully selected fat flush recipes that are nutrient packed and contain ingredients that are ideal for cleansing and detoxing the body.

How To Flush The Fat Away:

fat flush recipes

1. Choose from 5 delicious Flush the Fat Away Drinks to enjoy ten minutes before each of the three daily meals.

2. Eat one serving of the suggested recipes and snacks or choose from additional options listed below.

3. Drink at least 64-ounces of water each day. The 64-ounces includes the ‘Flush The Fat Away Drink’ three times daily.

4. Include the ‘flush the fat away boost’ with either lunch, dinner, or both.

Day 1:

Breakfast: Cleanse & Detox Smoothie
Mid-morning Snack: 10 red grapes (frozen are delicious)
Lunch: Quinoa Pilaf
Afternoon Snack: 10 walnut halves & one apple with peeling
Dinner: Flush The Fat Away Vegetable Soup (save enough for tomorrow’s lunch)
Boost: Cleanse & Detox Superfood Salad

Day 2:

Breakfast: Strawberry Banana Protein Smoothie
Snack: 10 raw almonds & one apple with peeling
Lunch: Flush The Fat Away Vegetable Soup
Snack: 1/2 cup plain, fat-free Greek yogurt combined with 1/2 cup blueberries and 1 teaspoon raw honey (honey is optional)
Dinner: Protein Packed Black Bean & Lentil Soup (save enough for tomorrow’s lunch)
Boost: Mediterranean Quinoa Salad 

Day 3:

Breakfast: Super Green Detox Drink
Snack: 10 raw walnut halves & one orange
Lunch: Protein Packed Black Bean & Lentil Soup
Snack: 10 red grapes
Dinner: Roasted Cauliflower Soup (save enough for tomorrow’s lunch)
Boost: Tomato, Blueberry, & Fennel Salad

Day 4:

roasted cauliflower soup recipe

Breakfast: Cleanse & Detox Smoothie
Snack: 10 baby carrots
Lunch: Roasted Cauliflower Soup
Snack: 10 raw walnut halves & 10 red grapes
Dinner: Crustless Asparagus Quiche (save enough for tomorrow’s lunch)
Boost: Skinny Fruit & Yogurt Salad

Day 5:

vanilla quinoa and roasted blueberry breakfast bowl

Breakfast: Vanilla Quinoa & Roasted Blueberry Bowl
Snack: 10 raw almonds & one orange
Lunch: Crustless Asparagus Quiche
Snack: 10 red grapes
Dinner: Lentil & Kale Soup (save enough for tomorrow’s lunch)
Boost: Green Beans with Dried Cranberries & Walnuts

Day 6:

Breakfast: Cleanse & Detox Smoothie
Snack: 10 raw almonds & one apple with peeling
Lunch: Lentil & Kale Soup
Snack: 10 baby carrots
Dinner: Skinny Quinoa with Black Beans (save enough for tomorrow’s lunch)
Boost: Classic Cucumber & Tomato Salad

Day 7:

Breakfast: Super Green Detox Drink
Snack: 10 walnut halves & one orange
Lunch: Skinny Quinoa with Black Beans
Snack: 10 red grapes
Dinner: Orange Quinoa Stuffed Sweet Potato
Boost: Cleanse & Detox Superfood Salad

Additional options for the 7-Day Flush The Fat Away Meal Plan:

Additional Breakfast Options:

apple cinnamon coconut smoothie
Individual Egg & Spinach Bowl
Apple Cinnamon Coconut Smoothie
Strawberry, Almond Butter, & Oatmeal Parfait
Almond Protein Smoothie
Superfoods Smoothie

Additional Lunch Options:

roasted cauliflower and red peppers with olives
Quinoa Fruit Salad
Sweet Potato and Apple Cole Slaw
Citrus Quinoa Salad 
Roasted Cauliflower with Red Peppers & Olives

Additional Dinner Options:

vegetable and quinoa stew aka fridge cleanout stew
Spicy Sweet Potato & Bean Soup
Vegetable & Quinoa Stew
Barley with Fresh & Sun-Dried Tomatoes
Stuffed Sweet Potatoes Southwestern Style

Additional Snack Options:

chili lime spiced pumpkin seeds

Skinny Berry Parfait
1 /2 cup fresh berries of choice
Chili Spiced Pumpkin Seeds
Southwestern Kale Chips
Bell Pepper Candy

Instead of filling up on sugary juices or depriving yourself of real food, try our plan that flushes the fat away, and stay energized and nourished while you detox and lose fat!

Download the free 7-Day Flush The Fat Away Meal Plan and Shopping List* here:

fat flush recipes

*Note: There is a correction in the download which should say the following:

Nuts, Seeds, & Dried Fruit
54 raw almonds, whole
¼ cup of pecans, chopped
40 raw walnut halves
¾ cup walnuts, chopped
4 tsp. of chia seeds
3 tbsp. of ground flax seeds
1 cup of dried cranberries
4 dates
¼ cup of raisins

Whole Wheat Products
1 (30 oz.) box of quinoa (4 ¼ cups needed, uncooked)
1 (8 oz.) bag of wheat germ (¼ cup needed)

Download the 7-Day Flush The Fat Away Meal Plan and Shopping List* here.

Also check out our 3-Day Cleanse & Detox with a downloadable shopping list.

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Editor’s Note: Originally Published March 04, 2015

This post may include affiliate links.


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.

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  1. Hey there! I’m on day 3 now and I love it!the only thing is there any more boost recipes? I can’t find fennel bulb anywhere… any other boosts I can do? Thank you!

    1. Jeanne, If you are able to have edamame, soy beans, you can use those instead in the Flush the Fat Away Vegetable Soup. Otherwise, omit the beans altogether and have 8 to 12 walnuts on the side when you have the soup. Replace the bean and lentil soup with the Flush the Fat Away Soup (without the beans of course).

  2. Hello. I am going to try it coming Thursday. It seems very useful. Can you please tell me when I can have a boost : after dinner or somewhere in between?

  3. Serving sizes are mentioned, but I’m seeing “save some for lunch,” so are you suppose to only eat the serving size?

  4. Everyone has posted they are trying this but I have not seen any posts as to how well it works or if it worked at all. So far flushes and detoxes I’ve tried didn’t do anything. If this has worked, please post with results.

  5. It states to drink a flush drink before every meal. So out of the ones listed in breakfast, are those the examples of what to drink? And I must drink one before breakfast. One before lunch and one before dinner? Also the additional options that you have, for example, the breakfast egg and spinach bowl with that go in place of this movie? I don’t know why I feel so confused I’m sorry. Or would it be the egg and spinach bowl after you’ve already drink the smoothie? My best friend’s bachelorette party on the 18th and we are going to the keys so I wanted to give this 7 day cleanse a try. 🙂

    1. No problem, Stephanie. 🙂 You can follow the meal plan for each day, as listed. Yes, choose from one of the 5 Flush the Fat Away drink selections to enjoy before each main meal of the day. If there is a particular recipe that you do not care for, you can swap it out for one of the additional recipes listed at the bottom. Good luck, and we hope this helps!

  6. I finished this meal plan 4 days ago, it was fantastic! I mainly drank water and green tea rather than any of the other drink options, mainly due to a lack of fridge space as it was so packed with fruit and veggie goodies!! I lost 8lbs throughout the week and felt no withdrawal symptoms from sugar or really any cravings as I always had my daily snack of nuts on my person when ‘the nibbles’ hit me 🙂 I have also found since finishing this plan when I’ve tried foods with sugars in I now find them too sweet, so I don’t really want them! Thanks for creating this!

  7. Hello. It seems like you can swap breakfast for breakfast and snacks for snack Etc… Yet I see that they have different variables when it comes to composition of carbohydrates fat and protein. One afternoon snack has walnuts and the other one has walnuts and grapes…. How is it that they are interchangeable?

  8. Where’s the “flush the fat away boost” that you’re suppose to have with breakfast, lunch, or dinner? And what’s the deal with alcohol and caffeine? Should you completely avoid these for the 7 days?

    1. The “boost” is included with each day’s recipes. You can choose which meal to include it with. For the best results, we do recommend staying away from alcohol and sodas for the week. Unsweetened coffee and tea are fine, though.

  9. I tried this a couple of weeks ago. I thought I would be miserable without meat and bread but I didn’t even notice they were missing. I mostly stuck to the same few recipes I found I liked. I lost 6lbs over the course of the week, and when I went back to normal I found that a lot of things I used to eat mindlessly made me feel quite ill. So I have integrated my most loved recipes from the detox into my daily life – especially the smoothies!

    1. Jennifer, Please look at the serving size if you’re unsure. Some recipes are for one and others more than one. 🙂

  10. Best detox ever! Just finished the week and it really curbed sugar cravings and drive-thru trips. Great jumpstart for a healthy new year! Liked so much, will be following the plan again soon.

    1. Jenny, Try some raw seeds, for example, pumpkin, sesame seeds, or sunflower seeds. If you can’t eat nuts, seeds are a great way to get “healthy” fats.

    1. Yes, Engela, we recommend eating the boost. You can always adjust serving sizes if you aren’t hungry.

    1. If the plan is followed it should certainly help. Remember there are many factors going into successful, permanent weight loss: cardio, strength training, stress management, not over eating, and eating & drinking healthy foods.

  11. Hi, this plan looks great. I’m considering doing it for my best friend and I as a year starter. I was wondering, can these recipes be made ahead of the week? We both have busy lifestyles and pre-made meals and drinks would be ideal. I’d love to hear your thoughts and guidance. Thanks

    1. Jezelle, Yes, most all the recipes can be pre-made. Same here, my schedule is crazy and pre-making recipes is a must. If you freeze any of the recipes, just be sure to wait until cooled down, then always defrost in the fridge before reheating. 🙂

  12. Hi,

    On completion of the 7 day flush the fat away program, what would you recommend as the next step.?

    FTI … I am over 60, I don’t run, or lift weights, but I am usually active during the day.

    Thanks for your assistance.

    1. Mary, I would recommend continuing to eat whole foods, drink up to 8 (8-ounces) of water per day, and avoid refined and artificial sweeteners. You will find recipes, meal plans, etc.. on our site that will assist in your next steps. All free!!! 🙂

  13. I just completed this and I loved it. My 18 year old daughter keeps eating the recipes I make. Since most of the recipes had more than one serving, I only used a handful of them for the week. I lost 8 pounds this week. I can`t believe how great I feel. This has helped with acid reflux, heart burn and excessive burping. I am going to do this again but with different recipes. I then plan on doing the 14 day plan. Thank you for doing such a great job with the site and the recipes!!! 🙂

    1. Awesome job, Colette!
      We’re so happy to hear that you and your daughter loved the recipes!
      Keep up the great work 🙂

  14. I just stumbled across this 7 day plan and I read through and it sounds amazing. However, I’m a bit confused as to it says drink a flush fat drink before every meal, i.e. breakfast, lunch and dinner. So what is recommended is to be drank before every meal?? Ex. Green detox drink is to be drank 3 times within the day? I want to understand so I’m following the program correctly. However, I don’t see any breakfast recipes

    1. Harriet, Feel free to drink the tea throughout the day. It doesn’t necessarily have to be consumed before meals. Everyday in the plan has a breakfast recipe.

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