Lose Your Belly Fat 7-Day Meal Plan

Yummy recipes for a trimmer tummy.

Whole30 Freezer Meals Make Meal Planning Easy

I don’t know about you, but for me, there’s nothing worse than looking down at my stomach and seeing a bulge. It took a long time for me to get rid of my belly bulge, but it doesn’t have to take you long at all! Rock this belly fat meal plan to trim that tummy in no time at all.

Once I followed this meal plan, I stopped being afraid to look down at my belly. Why? Because as these nutritious meals on my plate started going away, so did my belly bulge! Abs really are made in the kitchen!

These recipes contain the nutrient-dense foods that support a flatter tummy. You’ll find plenty of fiber in the form of whole fruits and veggies, as well as lean protein to satisfy the appetite.

Within this 7 day meal plan, there are recipes for breakfast, lunch, and dinner, but don’t be afraid to take advantage of leftovers. I know I love reheating the Skillet Chicken and Veggies (find it on day 4’s menu). It makes an easy, healthy, and delicious lunch the day after.

Remember to help your body flush itself naturally by drinking plenty of water throughout the day. We also recommend drinking one full glass of water before each meal—this will help curb the urge to accidentally overeat.

Day 1: Lose Your Belly Fat Meal Plan

Breakfast: Superfoods Smoothie
Lunch: Garden Salad with Lemon and Oil Dressing
Dinner: 6-Ingredient Wild Salmon Fillets with Cauliflower Stir Fry

You’re sure to start noticing a difference in how you feel just after this first day!

Day 2: Lose Your Belly Fat Meal Plan

Breakfast: 5-Ingedient Baked Egg Mushrooms
Lunch: Tuna Salad Stuffed Avocado
Dinner: Lemon Chicken Breasts with Salad and Asparagus

Day 3: Lose Your Belly Fat Meal Plan

Breakfast: 2-Ingredient Sweet Potato Pancakes
Lunch: Flush the Fat Away Detox Salad
Dinner: Easy Seared Grass-Fed Ribeye Steaks  with 4-Ingredient Roasted Broccoli 

Your day is sure to be brightened after eating this day’s breakfast of nutrient-dense sweet potato pancakes. You’ll never go back to normal pancakes again!

Day 4: Lose Your Belly Fat Meal Plan

Breakfast: 1 or 2 scrambled eggs with Skinny Breakfast Sausage
Lunch: Avocado & Grape Salad with Walnuts
Dinner: Skillet Chicken and Veggies

I know you feel those energy and mood boosts after eating these healthy meals.

Day 5: Lose Your Belly Fat Meal Plan

Breakfast: Spinach and Feta Lettuce Wrap
Lunch: Kale & Roasted Yam Salad
Dinner: Grilled Chicken and Avocado Salad

Day 5 is full of bright colors–guaranteeing you a bright day!

Day 6: Lose Your Belly Fat Meal Plan

Breakfast: Cleanse and Detox Smoothie
Lunch: Turkey Taco Lettuce Wraps
Dinner: Easy Shrimp Sauté with 4-Ingredient Roasted Cauliflower

Day 7: Lose Your Belly Fat Meal Plan

Breakfast: Salmon and Sun-Dried Tomato Frittata
Lunch: Flush the Fat Away Detox Salad
Dinner: Foil-Baked Chicken and Broccoli

What better way to finish off the week than with salmon, a salad that actually tastes good, an easy chicken and broccoli dinner, and a happier you?

Make changes you—and everyone else—can see! Check out our Total Body Transformation Program. It gives you 12 weeks of workouts that sculpt, tone, and tighten.

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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  1. I was wondering if this diet would work if I substituted the beef and pork items with chicken or turkey. I don;t eat beef or pork

  2. Could you also add the grocery shopping list for these meal plans? It would make it much easier to plan by the week.

  3. Does the order of the meals matter to make this so successful? Or what if I really loved day 1 salad and wanted that every day for lunch; would that change the success of this? Thanks!

  4. good day, can i use this menu(lose your belly fat) for my husband and how much more can i give him to eat, are we aloud any fruit in between the meals

    1. Heila, Yes he eat this menu as well. Adjust serving sizes if needed, may need to double for him. Enjoy fruit has your snacks! 🙂

  5. Could you make your recipes print on just one page? I sometimes don’t bother printing them because of the wasted space and paper.

    1. Hi Colleen,

      We’re currently working to convert all of our existing eating plans to be downloadable and more printer-friendly. We’ve also been adding shopping lists for each meal plan! Unfortunately, we haven’t made it around to this meal plan just yet, however you may be interested in our 14-Day Flat Belly Meal Plan & Shopping List, in the mean time! Be sure to keep checking back 🙂

  6. Hi there! The recipes look great! I’m wondering if it’s possible to have a healthy snack in the afternoon as I generally get hungry… For example an apple with 1 spoon of organic no sugar peanut butter…. Or some strawberries and almonds…?

    1. Hi Sherien,

      Great question! You can absolutely have a healthy snack in the afternoon, especially if you feel hungry! An apple with peanut butter is a great snack, as are strawberries and almonds. Some other high-protein ideas to keep in mind are hard-boiled eggs, Greek yogurt, and cottage cheese. 🙂

  7. Hello!

    Any replacements for chicken and fish for dinners? I really like this plan, but I don’t eat meat at all (sea food, such as . I would’ve considered adding more veggies and stuff, but I think I also need proteins.
    Looking forward for your answer.

    Kind regards! 🙂

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