Get slim & trim with this tasty meal plan.
Tighten your tummy. Whittle your middle. Whatever you call it, you’re on a mission—one that’s going to create that slim, flat silhouette you want. But where do you start? Right here. We’re sharing our 14 Days Diet Plan to Lose Belly Fat to help you reach your weight loss and body-trimming goals.
This flat belly menu is packed with foods that nurture a slimmer middle—and a slimmer all over you. We’ve chosen recipes with fiberlicious foods, like Brussels sprouts, spinach, and quinoa, to beat back the bloat and constipation that make the tummy look bigger. The recipes below also offer foods, like avocados and fish, which are high in the healthy fats that support the metabolism and assist weight loss.
Combine Your 14 Days Diet Plan to Lose Belly Fat with an Exercise Regimen
A smoother middle begins in the kitchen with our 14 Days Diet Plan to Lose Belly Fat, but exercise is critical, too. Get moving with our:
- Flat Belly Workout
- 3-Step Flat Belly Challenge
- 4-Minute Belly Fat Blaster
14-Day Flat Belly Meal Plan
Day 1: Flat Belly Menu
Breakfast: Protein Blueberry Quinoa Breakfast BowlLunch: Skinny Taco Salad in a Jar
Dinner: Balsamic Chicken with Brussels Sprouts
Snack Option: 1 apple & 8 raw almonds
Day 2: Flat Belly Menu
Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Lunch: Chicken Caesar Wrap
Dinner: Pistachio-Crusted Baked White Fish Fillet and Spinach Saute with Pine Nuts and Golden Raisins
Snack Option: Almond Protein Smoothie
Day 3: Flat Belly Menu
Breakfast: Protein Blueberry Quinoa Breakfast BowlLunch: Veggie Club SandwichDinner: Chicken Teriyaki with a side of roasted broccoli or bok choy
Snack Option: 1 serving ofPeanut Butter Yogurt Dip& 1 apple
Day 4: Flat Belly Menu
Breakfast: Slow Cooker Creamy Almond OatmealLunch: Jalapeño Lime Tuna Salad
Dinner: Crockpot Skinny Lemon Chicken [Save a portion for lunch on Day 5.]
Snack Option:
Day 5: Flat Belly Menu
Breakfast: Pita Pocket Breakfast SandwichLunch: Crockpot Skinny Lemon Chicken [Leftovers from Day 4.]
Dinner: Whole-wheat pasta and Skinny Quinoa Meatballs
Snack Option: 1 serving ofPeanut Butter Yogurt Dip& 1 apple
Day 6: Flat Belly Menu
Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Lunch: Skinny Taco Salad in a JarDinner: Baked Chicken Rollatini with Spinach and Balsamic Roasted CarrotsSnack Option: Quinoa Crisp and Berry Parfait
Day 7: Flat Belly Menu
Breakfast: Avocado Breakfast Pizza
Lunch: Quinoa Salad with Fresh VegetablesDinner: Black Pepper Salmon with Avocado SaladSnack Option: 1 apple & 8 raw almonds
Day 8: Flat Belly Menu
Breakfast: Slow Cooker Creamy Almond OatmealLunch: Fruit Salad with Poppy Seed Dressing
Dinner: Spaghetti Squash Pasta Salad with Healthiest Greek Salad
Snack Option: 1 hard-boiled egg & 1 orange
Day 9: Flat Belly Menu
Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Lunch: Grilled Chicken and Blueberry Salad
Dinner: Slow Cooker Everything Beef with [Save a portion of beef for lunch on Day 10.]
Snack Option: 1 apple & 8 raw almonds
Day 10: Flat Belly Menu
Breakfast: Protein Blueberry Quinoa Breakfast BowlLunch: Slow Cooker Everything Beef [Add leftovers from Day 9 and lettuce to a whole wheat wrap.]
Dinner: Grilled Chicken and Avocado Tacos with Cilantro Crema
Snack Option: Favorite fresh veggies with Creamy Avocado Dip
Day 11: Flat Belly Menu
Breakfast: Lunch: Strawberry and Avocado Salad with Strawberry Balsamic Dressing
Dinner: Zucchini-Crusted Pizza with a green salad
Snack Option: 1 hard-boiled egg & 1 orange
Day 12: Flat Belly Menu
Breakfast: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Lunch: Spinach and Feta Lettuce WrapDinner: Philly Cheese and Chicken Sandwich with Sweet Potato Crunchies
Snack Option: Vegan Avocado Spinach Smoothie
Day 13: Flat Belly Menu
Breakfast: Buckwheat Pancakes with Berry SauceLunch: Skinny Taco Salad in a Jar
Dinner: Chicken and Black Bean Chili [Save a portion for lunch on Day 14.]
Snack Option: Favorite fresh veggies with Creamy Avocado Dip
Day 14: Flat Belly Menu
Breakfast: Salmon and Sun-Dried Tomato Frittata with Balsamic VinegarLunch: Chicken and Black Bean Chili [Leftovers from Day 13.]
Dinner: Open-Face Grilled Turkey Burgers with Oven Sweet Potato Fries
Snack Option: ½ cup of plain, non-fat Greek yogurt topped with fresh berries
Our 14 Days Diet Plan to Lose Belly Fat will have you looking and feeling better in just two weeks! We’ve combined fiber-rich veggies, lean proteins, and healthy fats to deliver the ultimate belly-flattening menu. Feel free to mix and match recipes or make big batches to meal prep for the week! Slimming your waist just got a whole lot easier—and more delicious!
Combine this flat belly meal plan with some of our favorite belly fat-busting exercise regimens and kick-start a wellness journey that will last you well beyond 14 days!
Enjoyed this post? Check out more:
- 39 Snacks to Lose Belly Fat
- Flat Belly Foods List for Your Next Shopping Trip
- 5 Flat Belly Drink Recipes
- Easy Flat Bread Pesto Pizza Recipe
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Editors Note:This post was originally published March 19, 2013 and has been updated.
