7-Day Meal Plan to Reduce Belly Bloat

Say buh-bye to bloat, and hello to a flatter belly!

15 Time-Saving Clean Eating Recipes for Busy Moms

We’ve all dealt with the discomfort and puffiness of bloating. It creeps up unexpectedly and forces you to hobble about your day. Although it seems to strike out of nowhere, bloating is actually the result of water or gas retention in your body. A variety bodily changes and activities can spark this retention, including stress, too much salt, or hormone changes.

Luckily, the right diet can banish bloat and free you from its wrath for good! Instead of resorting to baggy shirts that’ll cover a belly bulge, confront the problem directly by eating the right foods! Foods with high-water low-sodium profiles will fill you up without holding onto water and initiating mid-section expansion.

We’ve created a 7-day meal plan to reduce belly bloat, full of scrumptious anti-bloat meals that will satisfy your hunger without swelling your belly. These meals deliver healthy portions of fiber, protein, and healthy fats, hooking you up with a delicious dose of energy. Bloating wreaks havoc on how you feel and look. Take control and follow this foolproof meal plan to reduce belly bloat!

7-Day Meal Plan to Reduce Belly Bloat

Day 1:

flat-belly Superfoods Smoothie

Breakfast: Superfoods Smoothie
Lunch: Grilled Chicken and Avocado Tacos with Cilantro Crema
Dinner: Chicken and Black Bean Chili
Snack: Peanut Butter Banana Cups

Day 2:

Quinoa Almond Joy Bars

Breakfast: Berry Almond Breakfast Quinoa
Lunch: Slow Cooker Spinach Artichoke Chicken
Dinner: Quinoa Salad with Fresh Vegetables
Snack: Quinoa Almond Joy Bars

Day 3:


Breakfast: Protein Salmon and Eggs on Toast
Lunch: Tomato, Hummus, and Spinach Sandwich
Dinner: Stuffed Philly Chicken Peppers
Snack: Baked Apple Chips

Day 4:

anti-bloat Peanut Butter and Fresh Raspberries on Toast

Breakfast: Peanut Butter and Fresh Raspberries On Toast
Lunch: Jalapeno Lime Tuna Salad
Dinner: Southwestern Spaghetti Squash
Snack: No Cook, 5 Minute Chocolate Pudding

Day 5:

anti-bloat Clean-Eating Cobb Salad

Breakfast: Lean, Green Protein Smoothie Bowl
Lunch: Clean Eating Cobb Salad
Dinner: Black Pepper Salmon with Avocado Salad
Snack: Oven Baked Zucchini Chips

Day 6:

Clean Eating Raspberry Oat Bars

Breakfast: Spinach and Feta Lettuce Wrap
Lunch: DIY Skinny Salad-in-a-Jar
Dinner: Quinoa Chicken Nuggets
Snack: Clean Eating Raspberry Oat Bars

Day 7:

Blood Red Beet Hummus with Carrot Fingers

Breakfast: Clean Eating Refrigerator Oatmeal
Lunch: Spinach Saute with Pine Nuts and Golden Raisins
Dinner: One Skillet Mixed Vegetables
Snack: Beet Hummus with Carrots

For more anti-bloat flat-belly munchie ideas, check out 39 Flat Belly Snacks. For more handy tricks to battle bloat, read 6 Ways to Beat Bloating and say buh-bye to balloon bellies for good!

Stay informed about new recipes, workouts, and other healthy lifestyle topics by subscribing to our newsletter. Join our fun and thriving community on Facebook and Pinterest!

Love the meal plan? Let us know how it worked for you! Leave a comment in the section below.

This post may include affiliate links.

Create a FREE account for quick & easy access


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