Belly Fat Diet Plan: 7-Day Menu to Get a Flat Stomach

Belly fat diet plan

Looking for a healthy belly fat diet plan that’ll help you lose belly fat and get a flat tummy in a week?

Getting rid of belly fat isn’t just about fitting better into clothes. Studies show people with excess abdominal fat, particularly visceral fat, are at high risk for heart disease and type 2 diabetes.

So not only will losing belly fat helps you feel and look better, but it will also help ward off chronic diseases.

In this easy-to-follow 7-day flat belly diet plan, we’ll show you how to lose stomach fat in a week.

Not to worry. There is no belly fat burner pills nor exasperating diets and workouts.

It’s just a simple step-by-step plan that works.

We’ll also go over foods that burn fat to include in your flat stomach diet.

But before we start, here are a few basics to know about losing belly fat.

What Causes Belly Fat?

Belly fat is caused by many factors, mostly related to certain lifestyle choices such as:

  • Poor nutrition/diet
  • Slow metabolism
  • High Stress
  • Lack of physical activity
  • High sugar intake
  • Sleep deprivation

Improving your diet, increasing activity, reducing stress, and making other lifestyle changes can all help you lose stubborn abdominal fat.

How to Lose Belly Fat in a Week?

The simplest and most effective way to get rid of belly fat in a week is to make lifestyle and dietary changes:

  • Avoid liquid calories
  • Limit refined carbohydrates
  • Limit alcohol consumptions
  • Do aerobic exercise
  • Do strength training
  • Replace sugary drinks with water
  • Do abdominal exercises

To add to this is our 7-day flat stomach diet plan to lose belly fat. This flat belly fat loss diet plan will help induce fat loss and weight loss naturally with healthy food choices. 

Let’s go over what you should eat when trying to lose stomach fat.

What should I eat to lose belly fat in a week?

There is no silver bullet, let alone magic foods to make your belly fat disappear in an instant. But that’s not to say some foods have a nutrient composition that’ll help aid weight loss and fat loss around the belly. 

Research shows certain foods have special belly-fat-burning benefits. Some notable ones include avocados, artichokes, whole grains, kefir, green tea, eggs, peanuts, and legumes. 

These foods are rich in nutrients like protein, fiber, and essential vitamins. They not only contain nutrients that help digestion, appetite suppression but also bring satiety that’ll help manage your food intake in a healthy way. 

Together, they bring effectiveness in combating weight gain, obesity, and belly fat. 

Adding these fat-burning foods to your daily meal plan is one of the fastest and effortless ways to shrink fat cells and decrease waist circumference. While there are many to pick from, let’s focus on the top superfoods that bring the most benefits. 

So What are the top 5 foods that burn belly fat? 

Avocado – Avocado is full of good-for-you nutrients that’s kind to your waistline. They’re loaded with fiber and heart-healthy monounsaturated fats. These healthy fats found in avocado can help lower cholesterol and boost metabolism. Researchers also found that people who eat avocados tend to have less belly fat than those who don’t. Avocados are also low in carbohydrates, which means they have little effect on blood sugar levels.

Nuts – Nuts have a healthy combination of fiber, healthy fat, and protein content. They not only make great portable snacks but also bring fullness, fill cravings, and keep your hunger at bay. Their low-carb content is also another reason why they are weight loss friendly foods and won’t spike insulin. Together, nuts stimulate your body to drop body weight, burn fat, and shrink the midsection. Include varieties like almonds and cashew that are considered lower calorie nuts. 

Green tea – Green tea has been known as one of the best fat burning drinks to lose fat around the abdomen. It contains a high amount of antioxidants and caffeine. Caffeine is a natural plant compound that stimulates fat burning and aids weight loss according to one study (1). In addition, catechins found in green tea are potent antioxidants that can increase metabolism and boost your fat-burning even more. Aside from its fat loss component, green tea is one health drink that can help optimize your wellness, prevent bloat, and beat inflammation. Pair this drink with healthy weight loss meals. If you are sensitive to caffeine, refrain yourself from treating this as a bedtime drink as it may interfere with your sleep. 

Greek yogurt – Not all dairy products are weight loss Villians. Greek yogurt is one of my favorite healthy protein rich breakfasts. It’s one weight loss food staple I put on my weekly meal plans. But protein in Greek yogurt isn’t the only thing that helps your belly fat. Greek yogurt is a rich source of calcium, a nutrient that’s linked to lower levels of stomach fat. According to health experts, calcium is believed to boost fat burn, rev up metabolism, and reduce the absorption of fat (2). Add fruit toppings like blueberries to make it a healthy treat. 

Eggs – Nothing comes close to the perfect protein food for belly fat than eggs. Eating eggs for breakfast not only boosts your energy but also helps build lean muscle mass, a key to a faster metabolism. Eggs contain quality carbs, protein, and healthy fats, a combination that’ll keep you satisfied much of the morning and prevent snacking on empty calories. They also contain a dose of vitamin D and vitamin B12, that helps your body burn more fat. So ditch your high-carb muffin and go for high-protein egg breakfast. 

While these five foods are amongst the absolute best fat burning foods for your abs, there are more you can add to your list of foods to aid your fat loss. Foods like salmon, brown rice, peanut butter, and leafy greens and vegetables, to name a few. 

This 7-day meal plan incorporates these flat-belly foods, plus healthy fats, in delicious ways to help make it easier to lose belly fat and feel great.

7-Day Belly Fat Diet Plan

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 slice 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 from 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.

6 Comments
  1. What is flat tummy tea? Long list of ingredients to purchase-wish you could implement more recipes using the same ingredients. For example: turkey chili- could have eaten on it another day. Only eating ham once, turkey once. When your on a fixed income (retired), every little bit helps!

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