7-Day Flush The Fat Away Meal Plan

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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.

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 recipes that are nutrient packed and contain ingredients that are ideal for cleansing and detoxing the body.

How To Flush The Fat Away:

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:

cleanse and detox superfood salad

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:

strawberry banana smoothie

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:

protein packed black bean and lentil soup

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:

classic cucumber tomato salad

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:

orange quinoa stuffed sweet potatoes

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:

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

For more tasty recipes, healthy lifestyle tips, and whole body workouts check out our Facebook page and follow us on Pinterest.

We’d love to hear what you think of this post, or what you’d like to see on our site. Leave us a comment in the comments section below.

Editor’s Note: Originally Published March 04, 2015

56 Comments on "7-Day Flush The Fat Away Meal Plan"

  1. Sarah  January 25, 2016

    What happened to the 7 day flush meal plan?

  2. Regina  January 27, 2016

    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!

  3. Rachel  January 27, 2016

    Halfway through the week, and it’s going so good…and this food is so tasty 🙂

  4. Jeanne  February 6, 2016

    What can I substitute for the beans in the recipes?

    • Melissa Florero  February 6, 2016

      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).

  5. Lynn  February 13, 2016

    Can you just pick one day and eat it for the whole week

    • Gale Compton  February 13, 2016

      Lynn, I’m not sure what you mean, are you asking about preparation?

  6. Lynn  February 13, 2016

    Can you pick day one and eat the same thing all week instead of something different everyday

    • Gale Compton  February 13, 2016

      Lynn, Yes, it’s really a personal preference. 🙂

  7. Iryna  February 14, 2016

    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?

    • Gale Compton  February 14, 2016

      Iryna, The boost recipe is great to have as a dinner side or afternoon pick-me-up. 🙂

  8. Sandy  February 18, 2016

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

    • Gale Compton  February 18, 2016

      Sandy, The serving size is what is recommended.

  9. lindm0120  February 20, 2016

    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.

  10. Stephanie  March 9, 2016

    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. 🙂

    • SkinnyMs.  March 10, 2016

      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!

  11. Hatti  March 17, 2016

    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!

    • SkinnyMs.  March 18, 2016

      Wow! Thanks for sharing, Hatti! We’re so happy you had a positive experience with this plan.

  12. Anna  March 19, 2016

    would you change the serving size if you’re breastfeeding?

    • Gale Compton  March 20, 2016

      Anna, Please check with your doctor regarding serving sizes while breastfeeding. 🙂

  13. Christine  April 27, 2016

    What if you can’t eat Walnuts? Can you replace them with Almonds?

    • SkinnyMs.  April 27, 2016

      Yes! Almonds are fine, Christine. 🙂

  14. Trina  May 13, 2016

    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?

    • Melissa Bump  May 14, 2016

      Trina, You can adjust the snacks according to how hungry you are. 🙂

  15. Lena  May 25, 2016

    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?

    • Kym Votruba  May 26, 2016

      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.

  16. Samantha  June 17, 2016

    Do you happen to have a shopping list for the 7 day flush?

  17. Joyce  October 5, 2016

    Love your recipes. I’m going to do the fat flush 7day plan.Thanks for sharing this.

    • Kym Votruba  October 6, 2016

      We’re glad you like them! Please keep us posted on your progress!

  18. Debbie  October 31, 2016

    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!

    • Nichole Furlong  October 31, 2016

      So glad you enjoyed this, Debbie!

  19. Jennifer  December 30, 2016

    Are these recipes only meant to feed one? Or would I have to double recipes to feed 2?

    • Gale Compton  December 30, 2016

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

  20. Col  January 7, 2017

    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.

  21. jenny  January 8, 2017

    hi im considering doing this but cant eat nuts what could I have instead please xx

    • Gale Compton  January 8, 2017

      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.

  22. Athlyn  March 12, 2017

    I tried it and I felt amazing. Love everything about it.

  23. Engela  June 17, 2017

    Do you have to eat the boost? I find I can’t eat all of this food it is too much 🙂

    • Emilia Horn  June 17, 2017

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

  24. Mandie  March 21, 2018

    For some reason when I click on the links for the recipes nothing happens. Am I missing something??

    • Gale Compton  March 22, 2018

      Mandie, Hmmmm…try again. They all worked for me. 🙂

  25. Laila  August 16, 2018

    Can you send me a grocery list for this week plan

    • Gale Compton  August 21, 2018

      Laila, We don’t currently have a grocery list for this meal plan.

  26. Mandy  August 21, 2018

    Hello is there a substitute for quinoa?

    • Gale Compton  August 21, 2018

      Mandy, Millet, Oats, Barley, and other healthy grains.

  27. Meenakshi  September 6, 2018

    Does this actually help to loose weight?

    • Gale Compton  September 9, 2018

      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.

  28. Jezelle  January 6, 2019

    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

    • Gale Compton  January 7, 2019

      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. 🙂

  29. Mary W  March 4, 2019


    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.

    • Gale Compton  March 11, 2019

      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!!! 🙂

  30. Colette  March 24, 2019

    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!!! 🙂

    • Erin Milller  March 25, 2019

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


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