14 Day Flat Belly Meal Plan

This flat belly menu is packed with foods that nurture a slimmer middle—and a slimmer all-over you.

We’ve chosen recipes with fiberlicious foods, like Brussels sprouts, spinach, and quinoa, to beat back the bloat and constipation that make the tummy look bigger. The recipes below also offer foods, like avocados and fish, which are high in the healthy fats that support the metabolism and assist weight loss.

Day 1: Flat Belly Menu

Breakfast: Protein Blueberry Quinoa Breakfast Bowl
Lunch: DIY Skinny Salad-in-a-Jar
Dinner: Balsamic Chicken with Brussels Sprouts
Snack Option: 1 apple & 8 raw almonds



Day 2: Flat Belly Menu

Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Lunch: Chicken Caesar Wrap
Dinner: Pistachio-Crusted Baked White Fish Fillet and Spinach Saute with Pine Nuts and Golden Raisins
Snack Option: Almond Protein Smoothie


Day 3: Flat Belly Menu

Breakfast: Protein Blueberry Quinoa Breakfast Bowl
Lunch: Veggie Club Sandwich
Dinner: Chicken Teriyaki with a side of roasted broccoli or bok choy
Snack Option: 1 serving of Peanut Butter Yogurt Dip & 1 apple


Day 4: Flat Belly Menu

Breakfast: Slow Cooker Creamy Almond Oatmeal
Lunch: Jalapeño Lime Tuna Salad
Dinner: Crockpot Skinny Lemon Chicken [Save a portion for lunch on Day 5.]
Snack Option: Mango & Kiwi Shake




Day 5: Flat Belly Menu


Breakfast: Pita Pocket Breakfast Sandwich
Lunch: Crockpot Skinny Lemon Chicken [Leftovers from Day 4.]
Dinner: Whole-wheat pasta and Skinny Quinoa Meatballs
Snack Option: 1 serving of Peanut Butter Yogurt Dip & 1 apple


Day 6: Flat Belly Menu

Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Lunch: DIY Skinny Salad-in-a-Jar
Dinner: Baked Chicken Rollatini with Spinach and Balsamic Roasted Carrots
Snack Option: Quinoa Crisp and Berry Parfait


Day 7: Flat Belly Menu


Breakfast: Avocado Breakfast Pizza
Lunch: Quinoa Salad with Fresh Vegetables
Dinner: Black Pepper Salmon with Avocado Salad
Snack Option: 1 apple & 8 raw almonds


Day 8: Flat Belly Menu

Breakfast: Slow Cooker Creamy Almond Oatmeal
Lunch: Fruit Salad with Poppy Seed Dressing
Dinner: Spaghetti Squash Pasta Salad with Healthiest Greek Salad
Snack Option: 1 hard-boiled egg & 1 orange



Day 9: Flat Belly Menu

Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Lunch: Grilled Chicken and Blueberry Salad
Dinner: Slow Cooker Everything Beef with Sweet Potato, Kale, & Leek Gratin [Save a portion of beef for lunch on Day 10.]
Snack Option: 1 apple & 8 raw almonds


Day 10: Flat Belly Menu

Breakfast: Protein Blueberry Quinoa Breakfast Bowl
Lunch: Slow Cooker Everything Beef [Add leftovers from Day 9 and lettuce to a whole wheat wrap.]
Dinner: Grilled Chicken and Avocado Tacos with Cilantro Crema
Snack Option: Favorite fresh veggies with Creamy Avocado Dip


Day 11: Flat Belly Menu

Breakfast: Bagel with Sun-Dried Tomatoes & Provolone
Lunch: Strawberry and Avocado Salad with Strawberry Balsamic Dressing
Dinner: Zucchini-Crusted Pizza with a green salad
Snack Option: 1 hard-boiled egg & 1 orange


Day 12: Flat Belly Menu

Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Lunch: Spinach and Feta Lettuce Wrap
Dinner: Philly Cheese and Chicken Sandwich with Sweet Potato Crunchies
Snack Option: Vegan Avocado Spinach Smoothie


Day 13: Flat Belly Menu

Breakfast: Buckwheat Pancakes with Berry Sauce
Lunch: DIY Skinny Salad-in-a-Jar
Dinner: Chicken and Black Bean Chili [Save a portion for lunch on Day 14.]
Snack Option: Favorite fresh veggies with Creamy Avocado Dip




Day 14: Flat Belly Menu

Breakfast: Salmon and Sun-Dried Tomato Frittata with Balsamic Vinegar
Lunch: Chicken and Black Bean Chili [Leftovers from Day 13.]
Dinner: Open-Face Grilled Turkey Burgers with Oven Sweet Potato Fries
Snack Option:  ½ cup of plain, non-fat Greek yogurt topped with fresh berries