Flatten Your Belly with Our 1 Week Anti Bloat Diet

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 of 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 1 week anti bloat diet to reduce belly bloat and discomfort. It’s 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 1 week anti bloat diet to reduce your belly bloat!

Our 1 Week Anti Bloat Diet

anti-bloat diet

Day 1:

flat-belly Superfoods Smoothie

Start the first day of our 1 week anti bloat diet with a sweet and fruity smoothie, then fuel up with lean and satisfying tacos for lunch and comforting chili for dinner—who doesn’t love tacos and chili? Cap your evening with our scrumptious peanut butter banana cups. 

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

Our berry almond breakfast quinoa is a nutty alternative to oatmeal. A slow cooker makes lunch a breeze, and you’ll round out the night with a hearty and refreshing salad and our chocolatey quinoa almond joy bars for dessert! 

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

Day 3:


Day three is all about adding light, lean proteins to your meals with our breakfast toast and hummus sandwich for lunch. Indulge in some cheesy stuffed Philly chicken peppers for dinner, and whip up some quick-and-easy baked apple chips for dessert or to snack on throughout the day! 

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

Day four of our 1 week anti bloat diet features a balanced mix of flavors and textures, starting with a nutty and fruity breakfast toast, followed by a zesty tuna salad for lunch. For dinner, enjoy a flavorful Southwestern spaghetti squash, and treat yourself to a quick, indulgent 5-minute chocolate pudding as a satisfying snack or dessert.

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

Day five offers a nutrient-packed start with a protein-rich green smoothie bowl, followed by a crisp and refreshing Cobb salad for lunch. For dinner, you’ll have flavorful black pepper salmon complemented by a creamy avocado salad, and enjoy guilt-free snacking with crispy oven-baked zucchini chips.

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

Day six kicks off with a refreshing spinach and feta lettuce wrap, followed by a customizable skinny salad-in-a-jar for lunch. Indulge in wholesome quinoa chicken nuggets for dinner, and satisfy your sweet tooth with clean-eating raspberry oat bars as a delightful snack.

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

The final day of our 1 week anti bloat diet begins with a convenient grab-and-go refrigerator oatmeal, followed by a nutritious spinach sauté featuring pine nuts and golden raisins for lunch. End the day with a vibrant one-skillet mixed vegetable dish for dinner, and snack on beet hummus with crunchy carrot sticks for a mid-day treat.

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

Our 1 week anti bloat diet is a simple meal plan that will have you looking and feeling great in just seven days. By incorporating lean proteins, nutrient-rich vegetables, and wholesome snacks, this carefully curated plan aims to promote digestive health and reduce bloating. Remember to stay hydrated, engage in light exercise, and listen to your body’s cues throughout the week. 

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!

Enjoyed this post? Discover more:

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

Love the 1 week anti bloat diet? Let us know how it worked for you! Leave a comment in the section below.

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.

More by Skinny