7 Day Flat Belly Diet Plan – Lose Weight and Get Flat Stomach

flat belly is not just admired and envied, it is a sign of a fit body. Visceral belly fat around the belly is related to type 2 diabetes and heart issues. There are certain foods that help in melting this belly fat like avocados, artichokes, eggs, peanuts, kefir, chickpeas, and whole grains. These foods work effectively to reduce the waist circumference by melting the fat around the belly. This 7-day flat belly diet plan aims at trimming your waist by eating nutritious foods while keeping your body healthy and active.

Flat Belly Diet Plan Day – 1


Breakfast – (342 Calories and 4g Fiber)


1 cup brewed green tea( 8 oz.)

Avocado and kale omelet (recipe)


Snacks Before Lunch – (182 Calories, 5g Fiber)


Cucumber Salad


1 ½ cup cucumber slices

1 tsp lemon juice

Salt and pepper to taste, dried dill for seasoning

Combine all ingredients for a tasty and healthy salad.


Lunch – (388 Calories, 8g Fiber)


Chickpea Salad


1 ½ tsp olive oil

1 ½ tsp red wine vinegar

3 tbsp chopped red onion

½ cup grated carrot

1/3 cup broccoli florets

2 tbsp chopped parsley

2 cups mixed green veggies

1/3 cup canned chickpeas, washed

2 tbsp crumbled feta cheese


How to Prepare: Combine all the ingredients and toss in the dressing(olive oil, parsley, red wine vinegar).


Evening Snacks – (111 Calories, 2g Fiber)


A handful of baked peanuts coated and seasoned with chili and lime (recipe)


Dinner – (488 Calories, 16g Fiber)


1 big bowl baked vegetable soup (recipe)

2 cups green vegetable salad tossed in 1 tsp each of olive oil, dijon mustard, and balsamic vinegar. Seasoned with dried oregano.


Daily Nutrition Chart


1,511 calories

50 g protein

35 g fiber

92 g fat

134 g carbohydrates

2,205 mg sodium


What You Must Know: Chickpeas contain 5 grams of fiber and 5 grams of protein in half a cup. They work wonderfully to reduce the flab around the belly, keep you full for long and regulate the sugar insulin levels.


Interestingly, you will find chickpeas eaters having a 2” smaller than people who do not eat chickpeas regularly. Peanuts laced with chili lime will boost your metabolism for faster weight loss. Nuts are associated with reduced belly fat and a lower BMI.


Flat Belly Diet Plan Day – 2


Breakfast (309 Calories, 14 g Fiber)


Muesli with Berries and Kefir


½ cup each of kefir, muesli, and raspberries. Add muesli and raspberries to the kefir.

8 oz. green tea


Snacks Before Lunch – (95 Calories, 4 g Fiber)


1 apple

Lunch – (384 Calories, 12 g Fiber)


1 big bowl of baked vegetable soup

1 4” whole-wheat pita bread, toasted

¼ cup hummus


Evening Snacks – ( 166 calories, 3 g fiber)


3 tbsp chili lime peanuts


Dinner – (521 Calories, 11 g Fiber)


1 ¼ cups chickpea pasta(recipe)

Green salad with balsamic vinegar, olive oil, and mustard


Daily Nutrition Count


1485 calories

48 g protein

42 g fiber

75g fat

178 g carbohydrates

1402 mg sodium


Flat Belly Diet Plan Day – 3


Breakfast – (306 Calories and 9 g Fiber)


2 cups kefir and berry smoothie

8 oz. green tea


Snacks Before Lunch – (223 calories and 4 g Fiber)


6 whole wheat crackers with 1 tbsp peanut butter


Lunch – (335 Calories and 8 g Fiber)


1 whole-wheat vegetable wrap(recipe)


Evening Snacks – (155 Calories and 3 g Fiber)


1 banana


Dinner – (517 calories and 7 g fiber)


1 serving salmon in orange sesame sauce (recipe)

2 rings of apples sliced like donuts and topped with nut butter and coconut.


Daily Nutritional Count


1,496 calories

30 g fiber

59 g fat

1,251 mg sodium

69 g protein

188 g carbohydrates


What you Should Know: Green tea contains catechins that aid speedy weight loss and the caffeine also boosts the metabolism.


Flat Belly Diet Plan Day – 4


Breakfast – (338 Calories, 8 g Fiber)


12 oz. matcha green tea with milk (recipe)

Avocado toast with everything bagel seasoning (recipe)

2 kiwi fruits


Before Lunch Snacks – (139 Calories, 3 g Fiber)


1 orange

1 hard-boiled egg, salt, and pepper for seasoning


Lunch – (379 Calories, 13 9 Fiber)


Quinoa chickpea salad (recipe)


Evening Snack – (166 Calories, 3g Fiber)


3 tbsp chili lime peanuts


Dinner – (453 Calories, 14 g Fiber)


Spiced lentils topped with roasted root and green vegetables (recipe)


Daily Nutrition Count


1,475 calories

41 g fiber

65 g fat

63 g protein

177 g carbohydrates

1,709 mg sodium


What You Must Know: Lentils are rich in fiber and prevent bloating and constipation. Also, a research study at Harvard has proved that green vegetables are the best foods for weight loss.


Flat Belly Diet Plan Day – 5


Breakfast – (309 Calories, 12 g Fiber)


8 oz. green tea

Kefir and berry muesli

½ cup unsweetened muesli and ½ cup each of kefir and raspberries. Top the kefir with muesli and raspberry.


Snacks Before Lunch – (247 Calories, 7 g Fiber)


6 whole-wheat crackers

¼ cup hummus

1 medium carrot, sliced


Lunch – (351 Calories, 9 g Fiber)


1 serving roasted root vegetables with quinoa salad (recipe)


Evening Snack – (95 Calories, 4 g Fiber)


1 medium apple


Dinner – (497 Calories, 8 g Fiber)


1 serving baked spaghetti squash and chicken with Avocado pesto (recipe)


Daily Nutrition Chart


1,498 calories

42 g fiber

68 g fat,

63 g protein,

180 g carbohydrates

1,455 mg sodium


What You Must Know: Quinoa is a super food whole grain with loads of protein and fiber that trigger speedy weight loss in the belly area.


Flat Belly Diet Plan Day – 6


Breakfast – (338 Calories, 8 g Fiber)


1 serving avocado toast with bagel everything seasoning

12 oz. matcha green tea latte

2 kiwi fruits


Before Lunch Snacks – (78 Calories)


1 hard-boiled egg with salt and pepper


Lunch – (360 Calories, 13 g Fiber)


4 cups white beans salad with veggies and greens (recipe)


Evening Snacks – (223 Calories, 4 g Fiber)


6 whole-wheat crackers with 4 tbsp peanut butter


Dinner – (483 Calories, 11 g Fiber)


½ cup sautéed spinach

1 serving shrimp Paulista (recipe)

1 cup cooked whole-wheat orzo, tossed with 1 tsp olive oil and 2 tsp chopped parsley


Daily Nutrition Chart


1,483 calories

78 g protein

37 g fiber

71 g fat

144 g carbohydrates

1,689 mg sodium


What You Must Know: Avocados contain high amounts of healthy fats and their regular intake results in smaller waistlines.


Flat Belly Diet Plan Day – 7


Breakfast – (307 Calories, 5 g Fiber)


1 orange

8 oz green tea

Scrambled eggs with salsa

1 tbsp salsa sauce, 2 scrambled eggs, 1 tbsp cheese(of your choice),1 tbsp fresh cilantro, some crushed red pepper

1 toasted whole wheat bread

Top the eggs with salsa, cilantro, and cheese. Serve with the bread.


Snacks Before Lunch – (210 Calories, 5g Fiber)


Approx. 1 tsp warm water

4 tsp peanut butter

1 banana

Add water to the peanut butter to make a sauce and pour it over the banana.

Lunch – (362 Calories, 17 g Fiber)


1 serving white beans and mashed avocado on toast, add salt and pepper

2 cups mixed green salad tossed in 2 tsp balsamic vinegar, 1 tsp Dijon mustard, and seasoned with oregano

1/3 cup raspberries


Evening Snacks – (123 Calories, 3 g Fiber)


5 whole wheat crackers

1 ½ Cucumber salad tossed in lemon juice, seasoned with salt, pepper and dried dill


Dinner – (504 Calories, 11 g Fiber)


¾ cup whole-wheat orzo sprinkled with ½ tsp dried oregano

1 serving Hasselback Caprese chicken (recipe)


Daily Nutrition Chart


1,507 calories

41g fiber

66 g fat

82 g protein

161 g carbohydrates

1,920 mg sodium


What You Must Know: Eating eggs is linked with slimmer waistlines. The protein in the eggs promotes weight loss by building muscle mass.


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