7-Day Belly Fat Diet Plan to Lose Stomach Fat for Women

Belly fat diet plan

Looking for an effective meal plan to help you lose belly fat and get a flat tummy?

Grab this 7-day belly fat diet plan and start losing inches off your waist this week.

Losing belly fat won’t just make you feel and look better. It’ll also improve your health.

Here is why.

According to research, people with less belly fat have lower risks of chronic disease. Visceral fat, in particular, is linked to heart disease, type 2 diabetes, and such (1).




Losing fat from your stomach is a great way to ward off dangerous health issues while looking better.

That said, there isn’t one magic bullet to burning off your belly fat.

Nor, there is no one food that can single-handedly banish the stubborn visceral fat.

But we’re in luck.

Studies show there are several foods with special belly-fat-burning benefits. Foods such as eggs, avocado, green tea, nuts, and fish are just a few to name.

You can see the full list of foods to reduce belly fat.




These foods work to help shrink fat cells and decrease your waistline in different ways.

This 7-day meal plan is an ultimate compilation of all those flat-belly foods.

To top it off, this plan pairs them with other healthy foods like vegetables, fruits, and whole grains. Together, it will make it easier to lose belly fat and flatten your tummy.

Note: To make sure you have all the ingredients for each dishes, grab your belly fat shopping food list here.

Day 1

  • Morning Detox Drink: Cucumber Infused Water
  • One glass of cucumber-infused water

Breakfast: Egg and Bacon

1/2 hour after your morning detox.

  • 1 hard-boiled egg
  • 1 slice of turkey bacon, baked
  • 1 slice of Ezekiel 4:9 Sprouted 100% Whole Grain Bread
  • 1 tsp butter
  • 1 small apple
  • 1 cup of coffee black/ tea

Lunch: Ham and Cheese Sandwich

  • 2 slices of Ezekiel 4:9 Sprouted 100% Whole Grain Bread
  • 1 tbsp avocado oil mayonnaise
  • 2 tbsp mustard
  • 2 slices of sliced ham
  • 2 slices of cheddar cheese
  • 2 thin slices of tomatoes
  • 2 lettuce leaves
  • 1/8 avocado – sliced

Directions:

  • Spread mustard and mayonnaise on the bread.
  • Layer the remaining ingredients one by one to make a sandwich.

Beverage: Water / Unsweetened Tea




Snack: Greek Yogurt

  • 1/2 cup Greek yogurt – plain
  • 1 tbsp Barlean’s Lemon Zest Omega Swirl

Dinner: Grilled Chicken Caesar Salad

  • 1 small head Romain lettuce
  • 3 oz grilled chicken breast – sliced

Dressing:

  • 1/8 cup avocado oil
  • 1 tbsp balsamic vinegar
  • 1/2 small anchovy fillet (can)
  • 1 tsp garlic, minced
  • 1/2 tbsp mustard

Directions:

  • Add all the ingredients in a blender and blend until creamy.
  • On a bed of lettuce, add chicken breast and pour the dressing over.

Day 2:

  • Morning Detox Drink: Apple Cider Vinegar Drink
  • 1 glass of water mixed with a tablespoon of apple cider vinegar, a teaspoon of lemon,  and 1 teaspoon of raw honey.

Breakfast: Berry Smoothie with Chia Seeds

1/2 hour after your morning detox.

  • 1 cup frozen berries (blueberries and strawberries combined)
  • 1/2 cup plain almond milk
  • 1 tsp chia seeds
  • 1 tsp honey
  • 1 cup baby spinach

Direction:

  • Mix all ingredients in a blender and blend until smooth.

Lunch: Kale and Tuna Salad

  • 1 -2 cups baby kale leaves
  • 1/2 cup chopped broccoli florets
  • 1/2 cup sprouts
  • 1/2 can tuna
  • 1/4 avocado – sliced

Dressing:

  1. 2 tbsp olive oil, 1 tbsp balsamic vinegar, and 1 tsp mustard.
  2. Mix all salad ingredients and dressing. Toss until fully coated. Season with salt and pepper.

Snack:

  • A handful of unsalted nuts

Dinner: Cod and Lentil Salad

  • Green tea-marinated cod over lentil-currant salad (get the recipe!)

Day 3:

  • Morning Detox Drink: Green Tea
  • 1 cup of Green Tea

Breakfast: Broccoli rabe and egg toast

1/2 hour after your morning detox)

  • 2 eggs any style
  • 1/2 bunch broccoli rabe – sautéed with avocado oil
  • 1/4 avocado slices
  • 1 slice Ezekiel 4:9 Sprouted 100% Whole Grain Bread

Snack: Cheesy Peas

  • 1 cup sugar snap peas
  • 1 oz goat cheese
  • Fresh thyme

Direction:

  • Warm them up in the oven for 3 minutes

Lunch: Shrimp Salad

  • 2 cups mixed baby greens
  • 5 cooked shrimp
  • 1/4 avocado
  • 2 sliced hearts of palm spears
  • 1/4 lemon juice
  • 1 tsp olive oil

Dinner: Grilled chicken

  • 1 small zucchini, cut in 4 and grilled
  • 1 bell pepper, cut in 4 and grilled
  • 4 oz chicken, grilled

Direction:

  • Seasoning pack of your choice or season with salt and pepper.

Day 4:

  • Morning Detox Drink: Lemon infused water
  • 1 glass of lemon infused water

Breakfast: Avocado Banana Smoothie

1/2 hour after your morning detox)

  • 1 cup of plain almond milk
  • 1 small frozen banana
  • 1 tbsp nut butter
  • 1/2 small avocado
  • 1 cup raw spinach
  • 1 scoop vegan protein powder

Direction:

  1. Mix all ingredients in a blender and blend until smooth.

Snack: Berries

  • 1/2 cup of fresh blueberries

Lunch: Open Wasabi Tuna Sandwiches

  • 1 tbsp avocado oil mayonnaise
  • 1/4 tsp or less wasabi paste
  • 1/2 can of canned tuna
  • 1 slice of Ezekiel 4:9 Sprouted 100% Whole Grain Bread
  • 1/4 red bell pepper, seeded and sliced
  • 1 /2 cup arugula or raw spinach

Directions:

  1. Mix the mayonnaise, wasabi, and tuna together in a small bow.
  2. Layer the bell pepper and arugula on the slice of bread and spread the tuna mixture on the slide of bread.

Dinner: Flank Steak with Balsamic Vinegar

  • 4 oz of flank steak
  • 2 tbsp balsamic vinegar
  • Cracked black pepper
  • Sea salt
  • 1 clove of garlic, smashed
  • 2 tbsp avocado oil
  • Aside of roasted vegetables

Directions:

  1. Jab the steak with a form in several places to allow the marinade to seep in.
  2. Mix the remaining ingredients into the bag and shake. Let it sleep in the refrigerator for at least an hour or overnight.
  3. Grill the steak over medium heat until it’s cooked.
  4. Baste with the reserved marinade.

Day 5:

  • Morning Detox Drink: Apple Cider Vinegar Drink
  • 1 glass of Apple Cider Vinegar Drink

Breakfast: Cinnamon Oatmeal

1/2 hour after your morning detox.

  • 1 cup rolled oats
  • 1 cup plain nut milk
  • 1/4 cup berries of your choice
  • 1/4 apple, diced
  • Dash of cinnamon powder
  • 1tsp honey to taste
  • 1 scoop protein powder (optional)

Directions:

  1. Combine the oats, protein powder, and milk in a microwave-safe bowl.
  2. Microwave for 1 minute, stir, and then microwave for another minute. Top with the fruits, cinnamon, and honey.

Lunch: Turkey Wrap

  • 1 tortilla wrap – Ezekiel 4:9 Sprouted Grain Tortilla
  • 1 tbsp hummus
  • 1/4 cup red bell pepper, sliced
  • 2 slices of roast turkey breast
  • 2 lettuce leaves

Directions:

  1. Lay the tortilla flat on a large plate. Spread the hummus and lay the peppers, turkey breast, and lettuce leaves.
  2. Fold in the sides then roll to form a wrap.

Snack: Olives & Cheese

  • 12 small olives
  • 1 oz Parmesan cheese

Dinner: Red Hot Chicken Pasta

  • 1/2 boneless chicken breast
  • 1/2 cup whole-grain penne pasta
  • 1 medium tomato, chopped
  • 2 tbsp tomato paste
  • 1 large clove of garlic, minced
  • 4 cups raw spinach
  • Red pepper flakes

Directions:

  1. Cut the chicken breast into bite-sized pieces.
  2. Boil salted water in a large pot and cook the pasta as directed on the package. During the last 3 minutes of cooking pasta, add the chicken.
  3. When cooked fully, drain the chicken and pasta and save 1/4 cup of water. Return the pasta and chicken to the original pot and add the remaining ingredients.
  4. Cook over medium heat and season with salt and pepper. Serve and enjoy!

Day 6:

  • Morning Detox Drink: Cucumber infused water
  • 1 glass of cucumber-infused water

Breakfast: Breakfast Burrito

1/2 hour after your morning detox.

  • 1 tortilla wrap – Ezekiel 4:9 Sprouted Grain Tortilla
  • 1/2 cup diced chicken breast
  • 1 large scrambled egg (or 3 egg whites)
  • 1/4 cup Swiss cheese
  • 2 tbsp salsa

Direction:

  1. Scramble your egg using avocado oil. Place all your ingredients in the tortilla and fold.

Lunch: Turkey Chili (makes 4 servings)

  • 1 pack of dry chili seasoning mix
  • 1 pound turkey breast, diced
  • 3 cups drained red beans, cooked
  • 8oz diced tomatoes with chili peppers
  • 1/3 cup vegetable or chicken stock
  • 1/2 cup carrots, chopped
  • 1/2 cup onions, chopped
  • 1/2 cup green peppers, chopped

Directions:

  1. Smear the seasoning over the turkey. Sear then in a medium nonstick pot. Cook for 2-3 minutes each side.
  2. Reduce the heat to low and add the beans, tomatoes, onions, carrots, and bell peppers. Stir well and add the stock.
  3. Let the mixture simmer for 15 minutes. When carrots are soft, serve and enjoy.

Snack: Egg

1 hard-boiled egg

Dinner: Mediterranean-Style Cod

  • 1 cup cherry tomatoes
  • 1 small yellow onion, sliced
  • 1/4 cup olives, minced
  • 1 tbsp olive oil
  • Salt and pepper
  • 6oz cod fillet

Directions:

  1. Cut alumni foil into about 12” by 12”. Lay the cod and season it with salt and pepper. Place the tomatoes and onions around the cod, and sprinkle the minced olives over the veggies and cod. Drizzle olive oil.
  2. Place the dish in the oven and roast for 10-12 minutes at 400 degrees. until the cod is fully cooked and tomatoes are soft.

Day 7:

  • Morning Detox Drink: Flat Tummy Tea
  • 1 cup of flat tummy tea

Breakfast: Overnight Berry & Chia Pudding

1/2 hour after your morning detox.

  • 2 cups plain almond milk
  • 1 cup berries of your choice
  • 3 tbsp of honey
  • 1/2 cup heavy cream
  • 1/2 cup chia seeds
  • Dash of salt

Directions:

  1. Place the almond milk, berries, and honey in a blender and blend until smooth. Transfer to a mixing bowl.
  2. Add the cream, chia seeds, and salt. Whisk until well combined. Cover the bowl with wrap and refrigerate overnight.
  3. When serving, mix again. Put it in an individual cup and top with fresh berries.

Lunch: Pesto Shrimp Pasta

  • 4 oz penne pasta
  • 6 large shrimp, peeled and pre-cooked
  • 3 cups baby spinach
  • 8 cherry tomatoes, diced
  • 3 tbsp ready-made pesto
  • 3 tbsp Gorgonzola cheese
  • 2 tbsp diced walnuts

Directions:

  1. Boil the pasta as directed on the package. Drain the pasta and transfer the pasta to a large bowl.
  2. Add shrimp, spinach, tomatoes, pesto, cheese, and walnuts. Stir well and serve.

Snack: Trail mix

  • A handful of unsalted trail mix with nuts and cranberries.

Dinner: Peaches and Pork Chops

  • 1 bone-in pork chop
  • Avocado oil
  • Salt and pepper
  • 1 firm peach, pitted and halved
  • 1 tbsp pine nuts, toasted
  • 1 small red onion, sliced
  • 1/2 tbsp balsamic vinegar

Directions:

  1. Brush the pork with avocado oil and season with salt and pepper. Grill for 4-5 minutes per side.
  2. Brush the peach halves with oil and add to the grill, face down. Grill for 5 minutes.
  3. Remove, slice, and toss with the pine nuts, onions, and balsamic vinegar. If desired, add blue cheese.
  4. Serve the pork chop with the peach mixture.
Tina Alexandre
Tina Alexandre

Tina co-founded Flattummydiet.com to provide women with flat belly diet and exercise tips to help them lose their belly fat and achieve their health goals in a sustainable way. Her passion includes health, fitness, writing, and dogs.

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