How to Get a Flat Stomach: 7-Day Flat Belly Meal Plan

A simple 7-day belly fat diet meal plan to shed all those extra pounds and get a flat stomach naturally
13 mins read
flat belly diet plan

Ready to transform your belly and journey to a flat tummy? Say hello to our game-changing flat-belly diet! Losing belly fat goes beyond clothes; it’s about feeling great, promoting health, and reducing risks

Studies highlight the dangers of excess abdominal fat, linking it to heart disease, diabetes, and more (1, 2). But fear not! Our 7-day flat belly diet plan is your passport to start losing stomach fat in just one week. This isn’t a quick fix – it’s a lifestyle change. There are no magic pills, just a step-by-step plan, from prioritizing sleep to choosing lower-calorie meals. And, of course, we’ll reveal the foods that torch fat!

Before diving in, calculate your body’s calorie needs for a belly-blasting calorie deficit. Keep a journal, stay on track, and watch those inches melt away. Get ready for a total lifestyle transformation – because you deserve it!

But first, let’s unravel the basics of abdominal obesity. Are you in?”

Understanding Belly Fat? 

7-day flat stomach meal plan

Before diving into the flat belly diet, it’s crucial to understand the two types of belly fat: subcutaneous and visceral. Subcutaneous fat, found beneath the skin, contributes to weight gain over time. Visceral fat, more harmful, surrounds internal organs.

Fat storage isn’t confined to the muffin top; it can affect hips and thighs, creating a pear shape. To track progress, assess body composition using methods like BMI, waist-to-hip ratio, waist circumference, or body fat percentage. Higher-BMI indicates weight status.

Reducing body fat is recommended for combating abdominal obesity. Consider testing for risk factors, including fat genes, before starting the flat-belly diet.

For beginners, a 7-day jumpstart program offers a simple entry, but long-term success requires behavioral change. Remember, it’s consistency over time, not a single crunch, that transforms your body.

What Leads to Belly Fat?

While studies suggest that genetics and biochemistry play a role in excess abdominal fat, often, lifestyle choices are the primary triggers. Various factors contribute to belly fat, including:

  • Poor nutrition and a diet high in junk food
  • Binge eating and emotional eating
  • Slow metabolism and blood flow
  • Hormones like cortisol, the stress hormone
  • Lack of physical activity
  • Insufficient sleep leads to increased ghrelin
  • Menopause
  • Fad diets and starvation mode

Combat stubborn abdominal fat by improving your diet, increasing physical activity, managing stress, and making lifestyle changes. Water retention may create the illusion of extra weight, but a flat belly diet can help control this.

Remember, excess weight affects multiple systems, including digestion and immunity.

How Quickly Can You Get a Flat Belly?

To accelerate the reduction of overall body fat, incorporate lifestyle and dietary changes into your daily routine.

Prioritize a Healthy Diet

Remember, abs are crafted in the kitchen. It’s not just about eating in moderation; it’s about strategically using your daily calories on foods that offer more benefits. When you consume calories, your body converts them into triglycerides, stored as fat.

Opt for a diet rich in good fats (avoiding trans fats), lean protein, and complex carbohydrates to sculpt a flatter stomach. A simple switch can make a significant impact in the belly region. Intermittent fasting is also worth considering.

Rather than adopting high-fat or low-fat extremes like keto or overly restricted diets, aim for balance. Some fats, like monounsaturated fat (MUFA), are beneficial. Consume 25-30 grams of fiber daily from food, not supplements.

Embrace a 7-day zero belly diet meal plan rooted in the balanced Mediterranean diet. Abundant in healthy omega-3 fatty acids, dietary fiber, and whole grains, this approach has shown potential in reducing high blood pressure, cardiovascular disease, metabolic syndrome, and promoting overall health.

A healthy eating plan should encompass:

  • Avoiding liquid calories: Cut down on excessive calorie intake by eliminating empty calories found in drinks. Sugary beverages are often high in calories and simple carbs, contributing to a ‘beer belly.’
  • Limiting refined carbohydrates: Opt for complex carbs like sweet potatoes and non-starchy vegetables instead of white bread or bagels. These not only aid in fat reduction but also assist with insulin sensitivity, high blood sugar, and insulin resistance.

For personalized guidance, consider consulting a registered dietitian (R.D.) for a tailored flat-belly diet.”

Workout to Lose Belly Fat

Aerobic Exercise

Engage in vigorous cardio workouts like jogging, running, treadmill sessions, or sprints to elevate your heart rate, boost calorie burn, and shed excess belly fat. Incorporating regular cardio into your routine is key to reaching your weight loss goals.

Strength Training

Include strength training exercises such as squats or intervals to build muscle and elevate your metabolic rate. Target specific areas where you want to reduce bulges, focusing on both upper and lower body parts. Adding muscle mass is a powerful way to blast fat storage.

Targeted Abdominal Exercises

Flatten your tummy by working all core muscles, especially obliques, and abdominals. Integrate exercises like planks, side planks, crunches, bicycle crunches, and others that target abs and love handles. Elevate your ab workout by building torso muscles, enhancing your body’s fat-burning capacity. Consider using a medicine ball or incorporating incline crunches for comprehensive muscle engagement and flat abs.

For a personalized and effective workout plan, consult with a personal trainer.

    A good exercise program contains:

    • Interval training
    • Strength training/resistance training
    • Ab workouts

    Building your workout plan to include all three will up your metabolism, increase the number of calories your burn daily and you will lose body fat in all areas of the body. Also, consider reaching out to a personal trainer for abdominal obesity.

    This flat belly fat loss diet plan will help induce fat loss and weight loss naturally with healthy food choices. 

    Getting rid of too much belly fat is not just about the amount of food you eat, it’s about the types of food you eat. You want amino acids incomplete proteins, high-fiber foods, and an appropriate amount of calories for your body to get rid of that extra fat.

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

    What Foods Flatten Your Stomach Fast?

    There’s no magic fix for instantly melting belly fat, but certain foods can contribute to weight and fat loss around the midsection. These foods, when added to your flat-belly diet, initiate a process of shedding water weight followed by fat burning.

    Research highlights specific foods with belly-fat-burning benefits, including avocados, artichokes, whole grains, kefir, green tea, eggs, legumes, and magnesium-rich peanuts. Incorporate foods high in monounsaturated fatty acids (MUFA) like pistachios and soybean oil, along with polyunsaturated fats found in flaxseed.

    These nutrient-rich foods provide protein, fiber, and essential vitamins, supporting digestion, appetite suppression, and satiety. They contribute to the effective management of food intake, aiding in the battle against weight gain, obesity, and belly fat.

    Including these fat-burning foods in your daily meals is a quick and effortless way to reduce fat cells and decrease waist circumference. Focus on incorporating the top superfoods for maximum benefits


    These are full of good-for-you nutrients that are kind to your waistline. They’re loaded with fiber, adiponectin, and heart-healthy monounsaturated fats. These healthy fats can help lower LDL levels that cause high cholesterol and boost metabolism but can be high in glucose.

    Researchers also found that people who eat them tend to have less belly fat than those who don’t. They are also low in carbohydrates, which means they have little effect on blood sugar levels.


    Nuts are a nutritious powerhouse, boasting a blend of fiber, healthy fats, adiponectin, and protein. Beyond being convenient snacks, they offer a sense of fullness, curb cravings, and stave off hunger pangs.

    Their low-carb profile makes them weight loss-friendly, avoiding insulin spikes. Nuts collectively promote bodyweight reduction, fat burning, and midsection shrinkage. Opt for lower-calorie nuts like almonds and cashews, and enjoy the satisfying feeling peanuts provide, but in moderation.

    Caution: Watch out for nuts with added sodium!

    Green tea

    “Green tea stands out as one of the best fat-burning beverages for targeting abdominal fat. Packed with antioxidants, flavonoids, phenolic compounds, and caffeine, it naturally stimulates fat-burning and supports weight loss.

    The catechins in green tea act as powerful antioxidants, further enhancing metabolism and intensifying fat-burning. Beyond its fat loss benefits, green tea contributes to overall wellness, aids in reducing bloat, and combats inflammation. For optimal results, pair it with healthy weight-loss meals.

    If you’re sensitive to caffeine, avoid consuming it late in the day. Consider incorporating apple cider vinegar, which also contains catechins and is effective in reducing inflammation. For variety, you can explore the benefits of white tea!

    Greek yogurt

    Not all dairy products are weight loss villains. Greek yogurt is a great protein-rich breakfast that contains probiotics and healthy bacteria. Greek yogurt is a rich source of vitamin A and 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. Add fruit toppings like blueberries or tart cherries to make it a healthy treat. 

    Be careful when choosing your yogurt. While it may be high in grams of protein, it can also be loaded with grams of sugar. Diets high in sugar can foster insulin resistance.


    Eggs reign supreme as the ultimate protein food for targeting belly fat. A breakfast staple, eggs not only boost energy but also contribute to building lean muscle mass, crucial for a faster metabolism. Packed with quality carbs, protein, amino acids, and healthy fats, eggs keep you satisfied throughout the morning, curbing the temptation to snack on empty calories. Additionally, they deliver a dose of fat-burning vitamins D and B12.

    While these five foods excel as fat-burning allies for abs, there are more to enhance your fat-loss journey. Incorporate salmon, brown rice, peanut butter, leafy greens, cottage cheese, citrus fruits, watermelon, plums, lentils, kimchi, and dark chocolate. Prioritize whole, nutrient-rich foods, and be mindful of ingredient lists.

    Red peppers, rich in carotenoids and capsaicin, can aid in reducing caloric intake. Avoid fruit juice due to hidden sugars and excess calories; opt for water or diluted juice. Use sauces sparingly to manage calorie intake.

    Stay hydrated with sassy water infused with ginger or incorporate soluble fiber for flavor if water intake is a challenge. Explore zero belly smoothies or overnight oats recipes for a nutrient boost, including potassium from bananas and omega-3 from fish.

    This 7-day zero belly diet meal plan integrates these flat-belly foods, along with healthy fats, in delightful ways to simplify belly fat loss. After measuring your waist, embark on your flat belly diet journey!

    7-Day Flat Belly Fat Diet Plan

    Day 1

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

    Breakfast: Egg, Toast, 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
    • 1/2 grapefruit
    • 1 cup of coffee black/ tea

    Lunch: Quinoa and Protein

    • 2/3 cup cooked quinoa
    • 3 ounces of lean protein of your choice


    • Cook lean meat of choice.
    • Mix with quinoa.

    Beverage: Water / Unsweetened Tea

    Snack: Greek Yogurt

    • 1/2 cup Greek yogurt – plain
    • 1/4 cup fresh raspberries

    Dinner: Grilled Chicken Caesar Salad

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


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


    • Add all the ingredients to 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


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

    Lunch: Kale and Steak Salad

    • 1 – 2 cups baby kale leaves
    • 1/2 cup chopped broccoli florets
    • 1/2 cup sprouts
    • 1/4 avocado – sliced
    • 3 oz grilled red meat steak 


    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.


    • 1/2 cup frozen oranges for Vitamin C

    Dinner: Oven-Baked Wild Salmon and Lentil Salad

    • Wild salmon over lentil-currant salad (get the recipe!)

    Day 3:

    • Morning Detox Drink: Green Tea or White Tea

    Breakfast: Broccoli Rabe, egg and toast

    1/2 hour after your morning detox

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

    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

    Snack: Nuts and dried plum

    • 1 serving nuts 
    • 1 dried plum


    • Warm them up in the oven for 3 minutes


    • 1 small zucchini, cut in 4 and grilled
    • 4-6 asparagus, grilled
    • 4 oz chicken, grilled


    • Seasoning pack of your choice.

    Day 4:

    • Morning Detox Drink: Lemon-infused water

    Breakfast: Strawberry Banana Smoothie

    1/2 hour after your morning detox

    • 1 cup of plain almond milk
    • 1 small frozen banana – a good source of potassium
    • 1 tbsp nut butter
    • 1/2 small avocado
    • 1 cup raw kale
    • 1 scoop vegan protein powder


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

    Lunch: Open Wasabi Tuna Sandwiches

    • 1 tbsp 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 /2 cup arugula or lettuce


    1. Mix the mayonnaise, wasabi, and tuna together in a small bowl.
    2. Layer the arugula on the slice of bread and spread the tuna mixture on top.

    Snack: Berries

    • 1/2 cup of fresh blueberries

    Dinner: Flank Steak with Balsamic Vinegar

    • 4 oz of flank steak
    • 2 tbsp balsamic vinegar
    • Sea salt
    • 1 clove of garlic, smashed
    • 2 tbsp of olive oil
    • Roasted vegetables on the side


    1. Jab the steak with a fork in several places to allow the marinade to seep in.
    2. Mix the remaining ingredients into the bag and shake. Let it marinate 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 remaining marinade.

    Day 5:

    • Morning Detox Drink: 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)


    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
    • 2 slices of roast turkey breast
    • 2 lettuce leaves


    1. Lay the tortilla flat on a large plate. Spread the hummus and layer the 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 
    • 1 medium tomato, chopped
    • 2 tbsp tomato paste
    • 1 large clove of garlic, minced
    • 4 cups raw spinach
    • Red pepper flakes


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

    Day 6:

    • Morning Detox Drink: 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


    1. Scramble your egg using coconut 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
    • 8 oz diced tomatoes with chili peppers
    • 1/3 cup vegetable or chicken stock
    • 1/2 cup carrots, chopped
    • 1/2 cup onions, chopped


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

    Healthy 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
    • 6 oz cod fillet


    1. Cut aluminum 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 with olive oil.
    2. Place the dish in the oven and roast for 10-12 minutes at 400 degrees or until the cod and vegetables are fully cooked.

    Day 7:

    • Morning Detox Drink: 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


    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
    • 3 tbsp ready-made pesto
    • 3 tbsp Gorgonzola cheese
    • 2 tbsp diced walnuts


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

    Snack: Hot cocoa

    • 1 cup unsweetened nut milk
    • 2 tsp cacao powder (which contains polyphenol!)

    Dinner: Peaches and Pork Chops

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


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

    Bottom Line

    This 7-day belly fat meal plan marks the beginning of a lifestyle shift for overall health improvement. Understanding the two types of fat – visceral and subcutaneous – is crucial. Targeting excess belly fat, especially visceral fat, is key to combating obesity and associated health risks like cardiovascular disease.

    Genetics, cholesterol levels, and blood glucose play a role in weight, affecting heart health and diabetes risk. Embrace a balanced diet, including helpful fats like MUFA and polyunsaturated fats, and consider intermittent fasting.

    Track your progress with waist measurements or BMI, and monitor caloric intake regularly. Cut down on sweets, junk food, and opt for healthier alternatives. Seek professional guidance from a personal trainer, RDN (Registered Dietitian Nutritionist), or CSSD (Certified Specialist in Sports Dietetics).

    For more insights, explore the latest studies in the American Journal of Clinical Nutrition and the International Journal of Obesity. A holistic approach involves not just a healthy diet but also 8 hours of sleep, hydration, HIIT, weight training, and stress reduction. Remember, it’s a journey, not a sprint. Stay committed, be kind to yourself, and success will follow


    1. “Why Belly Fat Is Dangerous for the Heart.” ScienceDaily, ScienceDaily, 26 Sept. 2016, www.sciencedaily.com/releases/2016/09/160926142822.htm.
    2. Dreher, Mark L, and Adrienne J Davenport. “Hass Avocado Composition and Potential Health Effects.” Critical Reviews in Food Science and Nutrition, Taylor & Francis, 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/.
    3. Li, Xiang, and Lu Qi. “Gene-Environment Interactions on Body Fat Distribution.” International Journal of Molecular Sciences, MDPI, 27 July 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6696304/.
    4. https://www.medicalnewstoday.com/articles/323309

    Melissa Guido, MS, RD

    Melissa Guido, MS, RD, a registered dietitian, holds a Master's Degree in Nutrition from Meredith College. Based in North Carolina, she specializes in weight loss, private practice, and diabetes prevention. In her free time, she loves gardening, cooking, traveling, and spending time with her two dogs.

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