21-Day Flat Belly Meal Plan (2024)

Get flatter abs and a fitter body with this menu.

Flat bellies are fab. But they’re not just for celebrities with access to trainers and nannies. You can slim your middle, too, and our 21-day flat belly meal plan is a delicious place to start.

This flat belly meal plan incorporates foods that will help trim the waistline. Some foods, like salmon and chicken, offer protein to build muscle tissue, which burns more calories than fat tissue. Healthy fats, like those found in avocados, are an important part of this meal plan too because they boost belly fat burn.

We’ve also included fruits, vegetables, and whole grains to offer fiber that will satisfy your appetite. Foods that include fiber provide another important advantage: they keep the digestive system moving, combating the constipation and bloating that makes the waistline look like it belongs on that big white dough boy.

Related:25 Best Flat Belly Snacks

Like all our weight loss menus, this flat belly meal plan is flexible. Don’t like artichokes? Swap out an artichoke-based meal with one of our many healthy recipe ideas. Have lots of unexpected leftovers from dinner? Feel free to enjoy them for a lunch or dinner the following day.

For best results, perform this Daily Ab Routine for a Toned and Cut Midsection while you follow this flat belly meal plan!

21-Day Flat Belly Meal Plan

Day 1

Breakfast: Protein Salmon and Eggs on Toast
Lunch: Chicken Pesto Pita
Dinner: Southwestern Spaghetti Squash with a green salad

Day 2

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Cucumber with Feta and Herb Salad
Dinner: Slow Cooker Spinach Artichoke Chicken [Save a portion for lunch on Day 3.]

Day 3

Breakfast: Peanut Butter and Fresh Raspberries on Toast
Lunch: Slow Cooker Spinach Artichoke Chicken [Leftover from dinner on Day 2.]
Dinner: Simply Sautéed Lemon Tilapia with Balsamic Roasted Carrots

Day 4

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Healthiest Greek Salad
Dinner: Quinoa Chicken Nuggets with Rosemary Fries with Low-Fat Aioli

Day 5

Breakfast: Lean, Green Protein Smoothie Bowl
Lunch: Skinny Taco Salad in a Jar
Dinner: Chicken, Broccoli, and Asparagus Stir Fry with Crockpot Cauliflower Fried Rice [Save a portion for lunch on Day 6.]

Day 6

Breakfast: Skinny Protein Breakfast Frittatas
Lunch: Chicken, Broccoli, and Asparagus Stir Fry with Crockpot Cauliflower Fried Rice [Leftover from dinner on Day 5.]
Dinner: Open-Face Grilled Turkey Burger with Baked Sweet Potato Fries

Day 7

Breakfast: Protein Quinoa Pancakes [Save a portion for breakfast on Day 8.]
Lunch: Salad with Clean-Eating Buttermilk Dressing
Dinner: Oven-Crisp Fish Tacos

Day 8

Breakfast: Protein Quinoa Pancakes [Leftover from breakfast on Day 7.]
Lunch: Strawberry Quinoa Salad with Poppyseed Yogurt Dressing
Dinner: Chicken Caesar Wrap with Sweet Potato Fries

Day 9

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Chicken Pesto Pita
Dinner: Black Pepper Salmon with Avocado Salad

Day 10

Breakfast: Peanut Butter and Fresh Raspberries on Toast
Lunch: Clean-Eating Cobb Salad
Dinner: Steak Fajita Sandwich with Baked Potatoes with Clementine Butter

Day 11

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Avocado, Tomato, and Cucumber Salad
Dinner: Slow Cooker Sesame Chicken with Garlicky Sautéed Bok Choy [Save a portion for lunch on Day12.]

Day 12

Breakfast: Clean-Eating Refrigerator Oatmeal
Lunch: Slow Cooker Sesame Chicken with Garlicky Sautéed Bok Choy [Leftover from dinner on Day 11.]
Dinner: Skinny Burrito Bowls

Day 13

Breakfast: Avocado Breakfast Pizza
Lunch: Skinny Taco Salad in a Jar
Dinner: Quick-Prep Parmesan-Crusted Chicken with Mashed Cauliflower [Save a portion of chicken for lunch on Day 14.]

Day 14

Breakfast: Buckwheat Pancakes with Berry Sauce [Save a portion for breakfast on Day 15.]
Lunch: Parmesan-Crusted Chicken Wrap [Roll leftover chicken from Day 13 into a whole wheat wrap with veggies.]
Dinner: Zucchini Lasagna with a

Day 15

Breakfast: Buckwheat Pancakes with Berry Sauce [Leftover from breakfast on Day 14.]
Lunch: Jalapeno Lime Tuna Salad
Dinner: Slow Cooker Caramelized Chicken with Spinach Saute with Pine Nuts and Golden Raisins [Save a portion for lunch on Day 16.]

Day 16

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Slow Cooker Caramelized Chicken with Spinach Sauté with Pine Nuts and Golden Raisins [Leftover from dinner on Day 15.]
Dinner: Quinoa Salad with Fresh Vegetables

Day 17

Breakfast: Clean-Eating Refrigerator Oatmeal
Lunch: Chicken and Crisp Veggie Sandwich
Dinner: Skinny Taco Lettuce Boats with One-Pot Skinny Mexican Quinoa

Day 18

Breakfast: Bagel with Sun-Dried Tomatoes and Provolone
Lunch: Sprouts, Veggie, and Cheese WrapDinner: One-Pot Black Pepper Chicken with Lentils and Pea Risotto [Save a portion for lunch on Day 19.]

Day 19

Breakfast: Sweet Morning Breakfast Quinoa [Save a portion for breakfast on Day 20.]
Lunch: One-Pot Black Pepper Chicken with Lentils and Pea Risotto [Leftover from dinner on Day 18.]
Dinner: Chicken and Black Bean Chili [Save a portion for lunch on Day 20.]

Day 20

Breakfast: Sweet Morning Breakfast Quinoa [Leftover from breakfast on Day 19.]
Lunch: Chicken and Black Bean Chili [Leftover from dinner on Day 19.]
Dinner: Pistachio-Crusted White Fish Fillet with Twice-Baked Veggie-Stuffed Potato

Day 21

Breakfast: ½ cup nonfat Greek yogurt topped with fresh berries
Lunch: Cucumber and Cheese Sandwich with a green salad
Dinner: Chickpea and Tomato Salad with Grilled Chicken

Attention: The shopping list for week 1 is missing a few ingredients! You will also need to make sure you have:

4 slices of provolone or mozzarella cheese (Day 1 Lunch)
3.5 oz. mozzarella cheese ball (Day 1 Dinner)
4 tablespoons of shredded parmesan cheese (Day 2 Dinner)
4 tablespoons reduced-fat cream cheese (Day 2 Dinner)
1/2 cup reduced-fat shredded cheddar cheese (Day 5 Lunch)
1/4 teaspoon cayenne pepper (Day 6 Dinner)

Download the 21-Day Flat Belly Meal Plan and Shopping List!

Love these recipes? We’d love to hear from you in the comments!

You might also like to check out these21 Clean Lunches in Under 10 Minutes (because you can never have too many yummy recipes on hand!)

Like us on Facebook and get the skinny on new recipes and workouts straight from Skinny Ms. Don’t forget to check us out on Pinterest and subscribe to our eNewsletter for the best of the best in clean eating and workout challenges that inspire.

Last updated:March 19, 2018

FAQs

What is the 21 day meal plan diet? ›

The 21-Day Fix® is a diet program designed to help people reach their weight-loss goals through healthy eating, portion control and daily exercise. The plan calls for balanced eating that includes a mix of all the different food groups: lean protein, complex carbs, plenty of vegetables and healthy fats.

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What's a good meal plan to lose belly fat? ›

Studies indicate that a diet rich in high-protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function. Adding fiber-rich foods to meals is also key to keeping off belly fat.

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How many pounds can I lose in 21 days? ›

To lose weight and keep it off, it is better to follow a sustainable healthy dietary approach with regular exercise. According to the 21-Day Fix, people can lose up to 15 lbs in 21 days.

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What is the 21 day rapid fat loss program? ›

The diet will consist of two high protein, low calorie periods of 10 days each. Each of these low calorie periods are separated by a “free” day where you will eat high carbohydrates to reset your metabolism. You will eliminate practically all high fat and high carbohydrate foods for these 2 blocks of 10 days.

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What are the rules for the 21 day fix meal plan? ›

The 21-Day Fix eating plan calls for three meals and three snacks a day, made up of the number of servings determined by your calorie need. However, the portion sizes are quite small, which means that some people may find they're not getting enough daily calories, even for just the 21 days of the plan.

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What are the 5 foods that burn belly fat? ›

Five foods that may help burn belly fat include:

foods with soluble fiber like fruits, vegetables, and legumes.
foods with protein like meat, fish, eggs, and dairy.
fatty fish like tuna and salmon.
foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
green tea.

Keep Reading ›

What foods flush out fat? ›

Fat-Fighting Foods

Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
Cinnamon. 3/26. ...
Hot Peppers. 4/26. ...
Green Tea. 5/26. ...
Grapefruit. 6/26. ...
Watermelon. 7/26. ...
Pears and Apples. 8/26.

More items...

Mar 22, 2024

Read The Full Story ›

What drink burns belly fat? ›

Here are five drinks that, when combined with a healthy diet and regular exercise, may help you achieve your goal of losing belly fat:

Cucumber and mint infused water. ...
Ginger tea. ...
Green tea. ...
Lemon water. ...
Apple cider vinegar (ACV) drink.

Apr 4, 2024

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How to slim down in 21 days? ›

A: The 21-day diet plan for weight loss works by creating a calorie deficit. It means consuming fewer calories than you burn through physical activity and body functions. Consuming nutrient-dense foods high in fibre, protein, and healthy fats can keep you full and promote weight loss.

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How much weight will I lose on a 21 day water fast? ›

People who fasted for five days lost about 4% to 6% of their weight; those who fasted for seven to 10 days lost about 2% to 10%, and those who fasted for 15 to 20 days lost 7% to 10%. Only a few of the studies in the review tracked whether participants gained back the weight they had lost once the fast ended.

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What is the 21 day challenge? ›

This challenge focuses on eating high quality foods (superfoods) for 21 days straight. These superfoods are designed to help you achieve your goals and see maximum results.

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What is Dr. Oz's 21 day diet? ›

Mehmet Oz created the Dr. Oz 21-Day Weight-Loss Breakthrough Diet, a three-week diet plan intended to "jump-start" weight loss followed by a balanced, low-calorie diet for long-term weight management. The diet recommends eating plant proteins, non-starchy vegetables, and healthy fats to promote weight loss.