30 day diet plan to lose belly fat is specifically designed to help burn off belly fat (and love handles). All you need to do is follow the plan for 30 days straight, making sure you eat fewer calories than you’re burning. The result? You’ll lose weight!
The 30 Day Plan to Lose Belly Fat is exactly what the title promises, and it will provide you with an entire blueprint on how to lose weight while also reducing the amount of fat on your stomach.
Diet Plan To Reduce Belly Fat
If you are looking for an effective belly fat diet plan, we have one for you. Belly fat may lead to many health problems like diabetes, hypertension, and heart disease . Therefore, it is important to maintain a healthy diet plan and exercise. Unfortunately, diet plans tend to be restrictive and difficult to follow . Changing this notion requires finding the best diet for you.
You need to give yourself a break from starving and depriving yourself. Choose an easy-to-follow, nutritional, and low-calorie diet plan instead. You will be more likely to stick with the diet and prevent slow metabolism.
Scroll down to check the 30-day diet plan to lose belly fat that includes cheat meals and treats from time to time. You should see definite results after following this plan.
30-Day Meal Plan to Help Lose Belly Fat
Flat-Belly Foods List:
Fill up on these foods that research has shown can help trim your waistline and improve your gut health:
- Green tea
- Raspberries and other berries
- Artichokes
- Kimchi
- Nuts and seeds, particularly peanuts
- Kombucha
- Avocado
- Whole grains, like oats and quinoa
- High-fiber fruits and vegetables, like raspberries, apples, pears and sweet potatoes
- Lentils
- Beans, especially chickpeas
- Asparagus
- Apples
- Yogurt
- Kefir
Week 1
How to Meal-Prep Your Week of Meals:
- Prepare 2 servings of Apple-Cinnamon Overnight Oats to have for breakfast on Days 2 and 3.
- Meal-prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.
- Prepare the Citrus Vinaigrette to have throughout the week.
- Assemble the Slow-Cooker Creamy Lentil Soup Freezer Pack through Step 1 to have in Week 3.
Day 1
Breakfast (245 calories)
- 1 serving Blueberry-Cranberry Smoothie
A.M. Snack (62 calories)
- 1 medium orange
Lunch (325 calories)
- 1 serving Green Salad with Edamame & Beets
P.M. Snack (116 calories)
- 1 large apple
Dinner (447 calories)
- 1 serving Roasted Salmon with Smoky Chickpeas & Greens
Daily Totals: 1,194 calories, 70 g protein, 145 g carbohydrate, 34 g fiber, 39 g fat, 1,244 mg sodium
To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
Breakfast (250 calories)
- 1 serving Apple-Cinnamon Overnight Oats
- 1 clementine
A.M. Snack (30 calories)
- 1 plum
Lunch (381 calories)
- 1 serving Vegan Superfood Buddha Bowls
P.M. Snack (155 calories)
- 2 hard-boiled eggs topped with a pinch each of salt & pepper
Dinner (407 calories)
- 1 serving Taco Stuffed Avocados
- 2 cups mixed greens tossed with 1 Tbsp. Citrus Vinaigrette
Daily Totals: 1,224 calories, 53 g protein, 121 g carbohydrate, 33 g fiber, 65 g fat, 1,150 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 cup low-fat plain Greek yogurt to A.M. snack, and add 1/4 cup guacamole with 1 bell pepper, sliced, to P.M. snack.
Day 3
Breakfast (250 calories)
- 1 serving Apple-Cinnamon Overnight Oats
- 1 clementine
A.M. Snack (93 calories)
- 1 cup low-fat plain kefir
Lunch (381 calories)
- 1 serving Vegan Superfood Buddha Bowls
P.M. Snack (87 calories)
- 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup blueberries
Dinner (405 calories)
- 1 serving Chickpea & Potato Curry
- 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette
Daily Totals: 1,216 calories, 54 g protein, 163 g carbohydrate, 33 g fiber, 45 g fat, 1,194 mg sodium
To make it 1,500 calories: Add 1/3 cup walnut halves and 1 small apple to A.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1/4 cup almonds and increase to 1 1/4 cups yogurt at P.M. snack.
Day 4
Breakfast (245 calories)
- 1 serving Blueberry-Cranberry Smoothie
A.M. Snack (35 calories)
- 1 clementine
Lunch (381 calories)
- 1 serving Vegan Superfood Buddha Bowls
P.M. Snack (101 calories)
- 1 medium pear
Dinner (441 calories)
- 1 serving Buffalo Chicken Stuffed Spaghetti Squash
Daily Totals: 1,203 calories, 73 g protein, 157 g carbohydrate, 33 g fiber, 38 g fat, 935 mg sodium
Meal-Prep Tip: Assemble ingredients for Slow-Cooker Turkey Chili with Butternut Squash. Tomorrow morning, set the slow cooker to Low and cook for 8 hours so it’s ready in time for dinner.
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus with 3 medium carrots to P.M. snack.
Day 5
Breakfast (253 calories)
- 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts
A.M. Snack (16 calories)
- 1 cup sliced cucumber tossed with a pinch each of salt & pepper
Lunch (381 calories)
- 1 serving Vegan Superfood Buddha Bowls
P.M. Snack (35 calories)
- 1 clementine
Dinner (521 calories)
- 1 serving Slow-Cooker Turkey Chili with Butternut Squash
- 1 serving Guacamole Chopped Salad
Daily Totals: 1,206 calories, 68 g protein, 118 g carbohydrate, 39 g fiber, 59 g fat, 1,335 mg sodium
Meal-Prep Tip: Reserve 2 servings Slow-Cooker Turkey Chili with Butternut Squash to have for lunch on Days 6 and 7.
To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts at breakfast, add 1 serving Everything Bagel Avocado Toast to A.M. snack, and add 1 large apple to lunch.
Day 6
Breakfast (245 calories)
- 1 serving Blueberry-Cranberry Smoothie
A.M. Snack (164 calories)
- 1/4 cup walnut halves
Lunch (371 calories)
- 1 serving Slow-Cooker Turkey Chili with Butternut Squash
- 1 medium apple
P.M. Snack (62 calories)
- 1 medium orange
Dinner (378 calories)
- 1 serving Shrimp Cobb Salad with Dijon Dressing
Daily Totals: 1,218 calories, 69 g protein, 142 g carbohydrate, 36 g fiber, 49 g fat, 1,258 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack, and add 1 clementine to lunch.
Day 7
Breakfast (253 calories)
- 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts
A.M. Snack (101 calories)
- 1 medium pear
Lunch (371 calories)
- 1 serving Slow-Cooker Turkey Chili with Butternut Squash
- 1 medium apple
P.M. Snack (35 calories)
- 1 clementine
Dinner (453 calories)
- 1 serving Polenta Bowls with Roasted Vegetables & Fried Eggs
Daily Totals: 1,213 calories, 69 g protein, 154 g carbohydrate, 31 g fiber, 41 g fat, 1,492 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts and 1 1/4 cups yogurt at breakfast and add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.
Week 2
How to Meal-Prep Your Week of Meals:
- Prepare Mini Quiches with Sweet Potato Crust to have for breakfast on Days 9, 10 and 12. Freeze the remaining servings to have in Week 4.
- Prepare Indian Grain Bowls with Chicken & Vegetables to have for lunch on Days 9 through 12.
Day 8
Breakfast (297 calories)
- 1 serving Pineapple Green Smoothie
A.M. Snack (101 calories)
- 1 medium pear
Lunch (360 calories)
- 1 serving White Bean & Veggie Salad
P.M. Snack (77 calories)
- 1 small apple
Dinner (374 calories)
- 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
- 1 serving Basic Quinoa
Daily Totals: 1,210 calories, 53 g protein, 156 g carbohydrate, 37 g fiber, 49 g fat, 824 mg sodium
To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with natural peanut butter to breakfast and add 1/4 cup walnuts to A.M. snack.
Day 9
Breakfast (251 calories)
- 1 serving Mini Quiches with Sweet Potato Crust
- 1 clementine
A.M. Snack (197 calories)
- 1 large pear
- 5 walnut halves
Lunch (297 calories)
- 1 serving Indian Grain Bowls with Chicken & Vegetables
P.M. Snack (62 calories)
- 1 medium orange
Dinner (390 calories)
- 1 serving Flat-Belly Salad
Daily Totals: 1,197 calories, 61 g protein, 131 g carbohydrate, 32 g fiber, 52 g fat, 1,582 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1/4 cup walnuts to breakfast and add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.
Day 10
Breakfast (251 calories)
- 1 serving Mini Quiches with Sweet Potato Crust
- 1 clementine
A.M. Snack (131 calories)
- 1 large pear
Lunch (332 calories)
- 1 serving Indian Grain Bowls with Chicken & Vegetables
- 1 clementine
P.M. Snack (116 calories)
- 1 large apple
Dinner (362 calories, 8 g fiber)
- 1 serving Chickpea Curry
- 1/2 (6-inch) whole-wheat pita bread
Daily Totals: 1,192 calories, 55 g protein, 173 g carbohydrate, 31 g fiber, 37 g fat, 1,448 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 2 clementines at breakfast, add 1 serving Everything Bagel Avocado Toast to lunch, and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 11
Breakfast (297 calories)
- 1 serving Pineapple Green Smoothie
A.M. Snack (131 calories)
- 1 large pear
Lunch (332 calories)
- 1 serving Indian Grain Bowls with Chicken & Vegetables
- 1 clementine
P.M. Snack (77 calories)
- 1 small apple
Dinner (366 calories)
- 1 serving Vegetarian Niçoise Salad
Daily Totals: 1,204 calories, 57 g protein, 175 g carbohydrate, 34 g fiber, 36 g fat, 1,251 mg sodium
To make it 1,500 calories: Add 1 medium orange to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 medium apple to breakfast, add 1/3 cup unsalted almonds to A.M. snack, and add 1/2 an avocado to dinner.
Day 12
Meal-Prep Tip: Prep the Slow-Cooker Vegetable Stew in the morning; set the slow cooker to Low and cook for 8 hours so it’s ready in time for dinner.
Breakfast (251 calories)
- 1 serving Mini Quiches with Sweet Potato Crust
- 1 clementine
A.M. Snack (131 calories)
- 1 large pear
Lunch (332 calories)
- 1 serving Indian Grain Bowls with Chicken & Vegetables
- 1 clementine
P.M. Snack (77 calories)
- 1 small apple
Dinner (407 calories)
- 1 serving Slow-Cooker Vegetable Stew
Meal-Prep Tip: Reserve 2 servings Slow-Cooker Vegetable Stew to have for lunch on Days 13 and 14.
Daily Totals: 1,198 calories, 62 g protein, 177 g carbohydrate, 33 g fiber, 31 g fat, 1,754 mg sodium
To make it 1,500 calories: Add 1 medium orange to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter and 1 small apple to breakfast, and add 1/3 cup unsalted almonds to A.M. snack.
Day 13
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (8 calories)
- 1/2 cup sliced cucumber tossed with a pinch each of salt & pepper
Lunch (407 calories)
- 1 serving Slow-Cooker Vegetable Stew
P.M. Snack (23 calories)
- 1 small bell pepper, sliced
Dinner (497 calories)
- 1 serving Spaghetti Squash & Chicken with Avocado Pesto
Daily Totals: 1,222 calories, 60 g protein, 147 g carbohydrate, 36 g fiber, 50 g fat, 1,603 mg sodium
To make it 1,500 calories: Add 1 medium apple to breakfast, add 3 Tbsp. hummus to A.M. snack, and add 1/4 cup guacamole to P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/3 cup unsalted almonds to A.M. snack, and add 1 clementine to lunch.
Day 14
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (62 calories)
- 1 medium orange
Lunch (407 calories)
- 1 serving Slow-Cooker Vegetable Stew
P.M. Snack (35 calories)
- 1 clementine
Dinner (429 calories)
- 1 serving Charred Shrimp & Pesto Buddha Bowls
Daily Totals: 1,220 calories, 62 g protein, 168 g carbohydrate, 37 g fiber, 40 g fat, 1,483 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 cup low-fat plain Greek yogurt and 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.
Week 3
How to Meal-Prep Your Week of Meals:
- Hard-boil 2 eggs to make Egg Salad Avocado Toast for breakfast on Days 16 and 17.
- Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 to 19.
Day 15
Breakfast (293 calories)
- 1 serving Apple & Peanut Butter Toast
A.M. Snack (95 calories)
- 1 medium apple
Lunch (325 calories)
- 1 Veggie & Hummus Sandwich
P.M. Snack (131 calories)
- 1 large pear
Dinner (378 calories)
- 1 serving Walnut-Rosemary Crusted Salmon
- 1 serving Herb-Roasted Root Vegetables
Daily Totals: 1,222 calories, 53 g protein, 152 g carbohydrate, 34 g fiber, 50 g fat, 1,166 sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 2 servings Apple & Peanut Butter Toast at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 16
Breakfast (230 calories)
- 1 serving Egg Salad Avocado Toast
A.M. Snack (145 calories)
- 3/4 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (35 calories)
- 1 clementine
Dinner (446 calories)
- 1 serving Chicken Fajita Bowls
- 1 serving Jason Mraz’s Guacamole
Daily Totals: 1,193 calories, 62 g protein, 117 g carbohydrate, 34 g fiber, 58 g fat, 1,519 mg sodium
To make it 1,500 calories: Increase to 2 servings Egg Salad Avocado Toast at breakfast and add 1 small apple to lunch.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 orange to breakfast, add 1/4 cup walnuts to A.M. snack, and add 1/3 cup unsalted almonds to P.M. snack.
Day 17
- 1 serving Egg Salad Avocado Toast
A.M. Snack (131 calories)
- 1 large pear
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (95 calories)
- 1 medium apple
Dinner (429 calories)
- 1 serving Hazelnut-Parsley Roast Tilapia
- 1 serving Roasted Broccoli with Lemon-Garlic Vinaigrette
Daily Totals: 1,222 calories, 57 g protein, 119 g carbohydrate, 34 g fiber, 64 g fat, 1,325 mg sodium
To make it 1,500 calories: Add 1 medium orange and increase to 2 servings Egg Salad Avocado Toast at breakfast.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 2 Tbsp. natural peanut butter to P.M. snack.
Day 18
Meal-Prep Tip: In the morning, set the Slow-Cooker Creamy Lentil Soup Freezer Pack to cook on Low for 8 hours so it’s ready in time for dinner.
Breakfast (265 calories)
- 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds
A.M. Snack (110 calories)
- 1 cup low-fat plain kefir
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (62 calories)
- 1 medium orange
Dinner (429 calories)
- 1 serving Slow-Cooker Creamy Lentil Soup Freezer Pack
- 2 cups mixed greens tossed with 1 serving Maple Balsamic Vinaigrette with Shallots
Daily Totals: 1,202 calories, 71 g protein, 126 g carbohydrate, 36 g fiber, 50 g fat, 1,344 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1/3 cup walnuts to P.M. snack and add 1 avocado to dinner.
Day 19
Breakfast (293 calories)
- 1 serving Apple & Peanut Butter Toast
A.M. Snack (62 calories)
- 1/4 cup low-fat plain Greek yogurt mixed with 1/4 cup blueberries
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (35 calories)
- 1 clementine
Dinner (491 calories)
- 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
- 1 (6-inch) whole-wheat pita bread
Daily Totals: 1,218 calories, 50 g protein, 130 g carbohydrate, 30 g fiber, 58 g fat, 1,556 mg sodium
Meal-Prep Tip: Prepare Green Goddess Salad with Chickpeas to have for lunch on Days 20 and 21.
To make it 1,500 calories: Increase to 2 servings Apple & Peanut Butter Toast at breakfast.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1 cup yogurt and add 3 Tbsp. chopped walnuts at A.M. snack, and add 1/3 cup unsalted almonds to P.M. snack.
Day 20
Breakfast (265 calories)
- 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds
A.M. Snack (131 calories)
- 1 large pear
Lunch (304 calories)
- 1 serving Green Goddess Salad with Chickpeas
P.M. Snack (62 calories)
- 1 medium orange
Dinner (464 calories)
- 1 serving Sweet Potato Pad Thai
Daily Totals: 1,225 calories, 64 g protein, 158 g carbohydrate, 33 g fiber, 43 g fat, 1,356 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup walnuts to P.M. snack.
Day 21
Breakfast (293 calories)
- 1 serving Apple & Peanut Butter Toast
A.M. Snack (95 calories)
- 1 medium apple
Lunch (304 calories)
- 1 serving Green Goddess Salad with Chickpeas
P.M. Snack (62 calories)
- 1 medium orange
Dinner (459 calories)
- 1 serving Spring Green Frittata
- 1 serving Guacamole Chopped Salad
Daily Totals: 1,212 calories, 55 g protein, 122 g carbohydrate, 34 g fiber, 59 g fat, 1,234 mg sodium
To make it 1,500 calories: Increase to 2 servings Apple & Peanut Butter Toast at breakfast.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1/3 cup unsalted almonds to P.M. snack.
Week 4
How to Meal-Prep Your Week of Meals:
- Prepare Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 23 to 26.
Day 22
Breakfast (307 calories)
- 1 serving Jason Mraz’s Avocado Green Smoothie
A.M. Snack (35 calories)
- 1 clementine
Lunch (325 calories)
- 1 serving Green Salad with Edamame & Beets
P.M. Snack (95 calories)
- 1 medium apple
Dinner (422 calories)
- 1 serving Greek Roasted Fish with Vegetables
Daily Totals: 1,184 calories, 57 g protein, 131 g carbohydrate, 35 g fiber, 52 g fat, 1,422 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack and add 1 clementine to lunch.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 23
Breakfast (307 calories)
- 1 serving Jason Mraz’s Avocado Green Smoothie
A.M. Snack (62 calories)
- 1 medium orange
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (77 calories)
- 1 medium apple
Dinner (422 calories)
- 1 serving Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce
Daily Totals: 1,213 calories, 56 g protein, 131 g carbohydrate, 35 g fiber, 58 g fat, 1,404 mg sodium
To make it 1,500 calories: Add 1/3 cup walnuts to A.M. snack and add 1 medium apple to lunch.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to P.M. snack, and add 2 cups mixed greens with 1 serving Olive Orange Vinaigrette and 1/2 an avocado to dinner.
Day 24
Breakfast (251 calories)
- 1 serving Mini Quiches with Sweet Potato Crust
- 1 clementine
A.M. Snack (131 calories)
- 1 large pear
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (55 calories)
- 1/3 cup low-fat plain Greek yogurt
Dinner (419 calories)
- 1 serving Thai Spaghetti Squash with Peanut Sauce
Daily Totals: 1,201 calories, 54 g protein, 134 g carbohydrate, 31 g fiber, 53 g fat, 1,894 mg sodium
To make it 1,500 calories: Increase to 1 cup yogurt and add 1/4 cup walnuts at P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/3 cup unsalted almonds to A.M. snack, and add 1 small apple to lunch.
Day 25
Breakfast (251 calories)
- 1 serving Mini Quiches with Sweet Potato Crust
- 1 clementine
A.M. Snack (95 calories)
- 1 medium apple
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (35 calories)
- 1 clementine
Dinner (472 calories)
- 1 serving Stuffed Sweet Potato with Hummus Dressing
Daily Totals: 1,197 calories, 51 g protein, 183 g carbohydrate, 42 g fiber, 35 g fat, 1,502 mg sodium
To make it 1,500 calories: Add 3 Tbsp. natural peanut butter to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium banana and 1/4 cup guacamole to lunch, and add 1/3 cup unsalted almonds to P.M. snack.
Day 26
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (95 calories)
- 1 medium apple
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (62 calories)
- 1 medium orange
Dinner (405 calories)
- 1 serving No-Noodle Eggplant Lasagna
- 2 cups mixed greens tossed with 1 serving Olive Orange Vinaigrette
Meal-Prep Tip: Reserve 2 servings No-Noodle Eggplant Lasagna to have for lunch on Days 27 and 28.
Daily Totals: 1,194 calories, 54 g protein, 162 g carbohydrate, 42 g fiber, 43 g fat, 1,207 mg sodium
To make it 1,500 calories: Add 1 clementine to lunch and add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 3 Tbsp. natural peanut butter to A.M. snack and add 1 serving Everything Bagel Avocado Toast to lunch.
Day 27
Breakfast (291 calories)
- 1 serving Creamy Blueberry-Pecan Oatmeal
A.M. Snack (131 calories)
- 1 large pear
Lunch (301 calories)
- 1 serving No-Noodle Eggplant Lasagna
P.M. Snack (8 calories)
- 1/2 cup sliced cucumber tossed with a pinch each of salt & pepper
Dinner (485 calories)
- 1 serving Romaine Salad with Grapefruit & Shrimp topped with 1/2 an avocado
Daily Totals: 1,215 calories, 62 g protein, 130 g carbohydrate, 31 g fiber, 55 g fat, 1,197 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, and add 1/4 cup hummus and 1 clementine to P.M. snack.
Day 28
Breakfast (251 calories)
- 1 serving Mini Quiches with Sweet Potato Crust
- 1 clementine
A.M. Snack (95 calories)
- 1 medium apple
Lunch (301 calories)
- 1 serving No-Noodle Eggplant Lasagna
P.M. Snack (35 calories)
- 1 clementine
Dinner (528 calories)
- 1 serving Vegan White Bean Chili
- 1 serving Guacamole Chopped Salad
Meal-Prep Tip: Reserve 2 servings Vegan White Bean Chili to have for lunch on Days 29 and 30.
Daily Totals: 1,209 calories, 53 g protein, 120 g carbohydrate, 31 g fiber, 61 g fat, 1,593 mg sodium
To make it 1,500 calories: Add 3 Tbsp. natural peanut butter to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to breakfast and add 1/3 cup unsalted almonds to P.M. snack.
Week 5
Day 29
Breakfast (265 calories)
- 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds
A.M. Snack (131 calories)
- 1 large pear
Lunch (318 calories)
- 1 serving Vegan White Bean Chili
- 1 clementine
P.M. Snack (8 calories)
- 1/2 cup sliced cucumber tossed with a pinch each of salt & pepper
Dinner (502 calories)
- 1 serving Roasted Cranberry, Squash & Cauliflower Salad
Daily Totals: 1,224 calories, 52 g protein, 136 g carbohydrate, 31 g fiber, 59 g fat, 1,456 mg sodium
To make it 1,500 calories: Increase to 1/4 cup slivered almonds at breakfast, add 1 medium apple to lunch, and add 1/4 cup hummus to P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add a 2.5-oz. slice of whole-wheat baguette to dinner.
Day 30
Breakfast (265 calories)
- 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds
A.M. Snack (131 calories)
- 1 large pear
Lunch (378 calories)
- 1 serving Vegan White Bean Chili
- 1 medium apple
P.M. Snack (62 calories)
- 1 medium orange
Dinner (349 calories)
- 1 serving Chicken, Quinoa & Sweet Potato Casserole
Daily Totals: 1,185 calories, 61 g protein, 168 g carbohydrate, 31 g fiber, 34 g fat, 1,043 mg sodium
To make it 1,500 calories: Increase to 1/4 cup slivered almonds at breakfast and add 1/4 cup walnuts to P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 3 Tbsp. unsalted almonds to A.M. snack and increase to 2 servings Chicken, Quinoa & Sweet Potato Casserole at dinner.
Which Foods To Eat And Avoid?
| FOOD GROUP | FOODS TO EAT | FOODS TO AVOID |
|---|---|---|
| Veggies | Broccoli, carrot, dark leafy greens, scallions, beetroot, French beans, Brussels sprouts, sweet potato, onion, tomato, cucumber, and asparagus. | White potato without peel, cassava, and sweet corn. |
| Fruits | Apple, banana, berries, plum, peach, pear, watermelon, and muskmelon. | Grapes and sapodilla. |
| Protein | Skinless chicken breast, fish, mushroom, soy chunks, tofu, lentils, and beans. | Beef, pork, and chicken with skin. |
| Dairy | Full-fat milk, full-fat yogurt, Greek yogurt, and ricotta cheese. | Skim milk, low-fat yogurt, and cream cheese. |
| Nuts And Seeds | Almond, pistachio, walnut, macadamia nuts, and pine nuts. | Cashew nuts. |
| Fats And Oils | Olive oil, avocado oil, rice bran oil, sunflower butter, and almond butter. | Lard, canola oil, and vegetable oil. |
| Herbs And Spices | Cilantro, rosemary, dill, fennel, thyme, oregano, chili powder, turmeric, garam masala, Chinese allspice, cumin, coriander, star anise, cinnamon, cardamom, clove, garlic, and ginger. | Green chili (if it is too hot for you). |
In the following section, we will see how long you must follow this diet plan.
How Long Should I Be On The Flat Belly Diet?
You must continue being on this diet (feel free to tweak the plan with other low-calorie, nutritious breakfasts, lunches, dinners, and snacks) for at least six weeks To achieve visible results.
The outcome will depend on your current weight, medical history, genetics, age, and current medications. But don’t let these factors bog you down. Set small goals every week, and you will get results before you know it!
You can also try these 25 simple ways to lose weight. To up your belly fat loss game, here are some other lifestyle tips.
Tips To Reduce Belly Fat
- Keep yourself hydrated throughout the day.
- Eat every 2-3 hours.
- Limit your salt and sugar intake.
- Keep healthy snacks in your bag.
- Consume healthy carbs (veggies, fruits, and whole grains), healthy fats, and lean protein in every meal.
- Consume healthy fats like fish oil, olive oil, nuts, and seeds every day.
- Get at least 7-8 hours of sleep and de-stress by meditating or having your “me time”.
- Get rid of all the unhealthy foods from your pantry.
- Make your own food to avoid consuming extra hidden calories in the form of packaged sauces, cornflower, and refined flour.
- Exercise at least 4-5 hours per week.
FLAT TUMMY DIET PLAN: BREAKFASTS
- A wholewheat bagel: spread with low-fat cream cheese and a little smoked salmon.
- 2 Weetabix: topped with 1 chopped pear and 1tbsp flaked almonds, served with 150ml skimmed milk.
- A slice of granary toast: with 2 scrambled eggs and 1⁄2 a grilled tomato. One orange.
- 40g jumbo oats: soaked in 100ml pure apple juice overnight. In the morning, mix with 3 chopped Brazil nuts, 1⁄2 a grated apple and 2 tbsp fat-free greek yogurt.
- Open sandwich: a slice of granary bread, thinly layered with low-fat olive spread and topped with 1 sliced tomato, a few sprigs of watercress and 1 sliced hard-boiled egg.
- Smoothie bowl: made with 150ml skimmed milk, 1 small banana, 1tbsp sesame seeds, 1⁄2tsp ground cinnamon and 1tsp honey (optional). Whizz it all together in one of the best blenders.
FLAT TUMMY DIET PLAN: LUNCHES
- A small spicy-marinated chicken breast: shredded, served with salad leaves, and dressed with 1 tbsp reduced-fat salad cream, in a wholemeal pitta bread. One piece of fruit.
- A small tin of tuna in brine: tossed with a salad of cherry tomatoes, celery, cucumber and baby leaf, with 2 oatcakes. One orange or pear.
- A prawn and salad sandwich: dressed in reduced-fat salad cream, in wholemeal bread with 3 cherry tomatoes. One satsuma.
- A 10cm piece of French bread with 1oz (25g) Brie: 12 grapes and one pear. One small slice of malt loaf.
- A spicy mixed bean salad: with low-fat dressing, served on a bed of baby gem lettuce. One slice of melon or watermelon.
- Rice salad: made with 1.4oz (40g) brown rice (uncooked weight), 3.5oz (100g) torn chicken or turkey, one diced pepper, one sliced spring onion, one diced and de-seeded cucumber, 5 halved grapes and fat-free vinaigrette.