4 Day Flat Belly Diet Meal Plan

Belly fat isn't just about fitting into your clothes. Many studies find that visceral fat, a type of fat that surrounds your organs, increases the risk of many health conditions.

These include diabetes, heart disease, blood pressure, and even certain types of cancer.

Therefore, it's important to lose a few pounds not just so you can look better. Following a scientifically proven diet like the Mediterranean diet can help you get rid of excess belly fat.

The article below will cover everything you need to know about following a diet plan for a flat belly and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day Flat Belly Diet Plan PDF

Foods to Eat to Reduce Belly Fat

Although certain foods are generally considered healthier than others, there isn't one food that will reduce your body fat.

It is better to think about the groups of foods you should eat more of. A mixture of these types of foods will help you meet your nutritional needs as well as keep you full longer and reduce cravings.

This will help you reduce your calorie intake, meaning you eat less and reduce your body fat over time.

The food groups you should eat include the following:

Fruits

Many studies find an association between eating more fruit and losing weight. This is likely due to the high fiber content within them.

Although fruits do contain sugar, they are natural sugars and not added sugars. The most common types of added sugar are two simple sugars called glucose and fructose.

However, fructose is found in small quantities within fruit. Also, the high amounts of fiber within fruit reduces blood sugar level rises caused by the sugars.

One large study of over 133,468 people over a 24 year period found that fruit intake was associated with a greater weight loss over time. In that study, apples and berries seemed to have the greatest effect on weight ( 1 ).

Vegetables

Vegetables are high in vitamins, minerals and fiber. Because they contain lots of fiber, they have high satiety, meaning they keep you fuller with fewer calories.

Many studies find that generally, those who eat more vegetables weigh less over time (2).

Leafy greens (such as broccoli, kale, cabbage etc) are also high in vitamins and minerals like calcium, which may aid fat burning according to some studies ( 3 ).

Whole Grains

Whole grains have a bad reputation because they have more carbs.

However, many studies show they are healthy and actually can help you lose weight and cut belly fat over the long-term. This is because they are rich in fiber and this can prevent overeating.

One review examined 15 different studies containing 120,000+ people. It found 3 servings of whole grains every day was linked to a lower body mass index and less belly fat ( 4) .

Another study examining 45 years of research on whole grains found that whole-grain cereal and cereal with added bran were associated with a modestly lower risk of obesity (5).

Examples of whole grains include:

Quinoa
Brown rice
Bulgur
Oatmeal
Whole grain bread
Barley

Legumes & Beans

Legumes and beans are an excellent plant-based protein source.

Because they contain lots of protein as well as fiber, they keep you fuller for longer. Many studies show that they can help reduce weight sustainable and cut fat by naturally reducing food intake. ( 6 , 7).

One study of overweight adults found that 5 cups (910g) of navy beans and legumes per week helped reduce waist circumference and blood pressure and was more effective than dietary counselling (8).

Some examples of popular beans and legumes include:

Chickpeas
Lentils
Black beans
Kidney beans
Soybeans
Peanuts

Nuts and Seeds

Nuts and seeds are thought to be fattening and therefore, shouldn't be eaten. However, despite being high in fat and calories, they actually can help you lose weight.

An extensive study that examined 36 studies found common nut consumption wasn't associated with increased weight, waist size, or BMI (9).

One study found those who ate two or more portions of nuts per week had a 31% lower risk of weight gain compared to the control group that didn't eat them (10).

There seem to be a few reasons nuts can help you cut body and therefore, belly fat.

Eating nuts and has been linked to more feelings of fullness and reduce hunger ( 11 , 12). Snacking on almonds has been shown to reduce hunger and cravings for example (13). However, this can apply to all kinds of nuts and seeds.

Great nut and seed additions to your diet include:

Almonds
Pistachios
Chia seeds
Flax seeds
Walnuts
Peanuts
Pecans

Fatty Fish

Any fish is good for you, but fatty fish is even better. This is because it contains healthy omega-3 fatty acids that most of us don't get enough of.

However, they also contain an abundance of other nutrients like iodine as well as being a good source of protein.

High protein foods have been shown to help regulate hormones that control appetite. These help you feel fuller (14).

Many studies find fatty fish such as salmon that contain omega-3 fats can help cut body fat and help weight loss (15, 16, 17).

General Guidelines for a Flat Belly Diet

Choose fresh food instead of canned foods, which typically have more sodium.
Choose whole grains instead of refined grains (e.g brown bread instead of white). Whole grains contain more fiber that keeps you full.
Use herbs and spices to flavor your food instead of salt.
Avoid processed cuts of meat, which usually have more saturated fats.
Cook with olive oil where possible instead of butter.
Eat healthy snacks like fruit and nuts.
Eat more fiber. Fiber keeps you full and improves digestion.
Eat more protein. This prevents muscle loss and improves metabolism. Lean proteins such as fish and poultry are great choices.
Check the food labels. Some foods can have hidden salt and sugar.

A big factor is ensuring that you are able to stick to the diet you are eating long-term. Studies find people who use short-term diets to lose weight tend to eventually regain it, and possibly add more weight on.

One study found people a regained 30–65% of their lost weight within one year on these diets (18). Another found 1 in 3 ends up heavier than before they started dieting (19, 20).

Ultimately, you shouldn't think of 'dieting' as a short term fix. Losing the belly fat and keeping it off for good comes down to making sustainable lifestyle choices.

Foods to Limit

These are foods you should generally avoid. By all means, treat yourself occasionally – but don't make a habit of eating these foods regularly:

Junk foods:fast food and potato chips
Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
Fried foods:french fries, donuts, fried meats
Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
Processed meats: bacon, canned meat, salami, sausages
Trans fats: vegetable oil and margarine

What's the Best Diet Plan for Reducing Belly Fat?

We recommend following a Mediterranean-style diet. It is usually ranked the number 1 diet for health (U.S News & World) and it is also a proven diet to follow for sustainable weight loss.

It is often ranked number 1 not only for the health benefits, but because of how easy it is to follow. It is high in the foods that help fight inflammatory markers such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In terms of the scientific literature, one review of 5 studies found the Mediterranean diet was just as effective as low carb diets for weight loss. The participants

One review of 5 studies found that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, losing up to 22 lbs (10 kg) in one year (21).

Another study of 32,000+ people found people eating a Mediterranean diet over the long-term were associated with a lower risk of weight gain and belly fat over 5 years (22).

Many credible organisations suggest following a Mediterranean diet. These include:

Harvard Medical School
Mayo Clinic
American Heart Association
Arthritis Foundation
Osteoarthritis Foundation Internal

Flat Belly Diet Meal Plan

In the meal plan are recipes for breakfast, lunch and dinner.

	Breakfast	Lunch	Dinner
Monday	Banana Yogurt Pots	Cannellini Bean Salad	Quick Moussaka
Tuesday	Tomato and Watermelon Salad	Edgy Veggie Wraps	Spicy Tomato Baked Eggs
Wednesday	Blueberry Oats Bowl	Carrot, Orange and Avocado Salad	Salmon with Potatoes and Corn Salad
Thursday	Banana Yogurt Pots	Mixed Bean Salad	Spiced Carrot and Lentil Soup
Friday	Tomato and Watermelon Salad	Panzanella Salad	Med Chicken, Quinoa and Greek Salad
Saturday	Blueberry Oats Bowl	Quinoa and Stir Fried Veg	Grilled Vegetables with Bean Mash
Sunday	Banana Yogurt Pots	Moroccan Chickpea Soup	Spicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

A handful of nuts or seeds
A piece of fruit
Carrots or baby carrots
Berries or grapes

View 7 Day Flat Belly Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

Calories – 236
Protein – 14g
Carbs – 32g
Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

225g /⅞ cup Greek yogurt
2 bananas, sliced into chunks
15g / 2 tbsp walnuts, toasted and chopped

Instructions

Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

Calories – 302
Protein – 20g
Carbs – 54g
Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

600g / 3 cups cannellini beans
70g / ⅜ cups cherry tomatoes, halved
½ red onion, thinly sliced
½ tbsp red wine vinegar
small bunch basil, torn

Instructions

Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

Calories – 577
Protein – 27g
Carbs – 46g
Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

1 tbsp extra virgin olive oil
½ onion, finely chopped
1 garlic clove, finely chopped
250g / 9 oz lean beef mince
200g can / 1 cup chopped tomatoes
1 tbsp tomato purée
1 tsp ground cinnamon
200g can / 1 cup chickpeas
100g pack / ⅔ cup feta cheese, crumbled
Mint (fresh preferable)
Brown bread, to serve

Instructions

Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Flat Belly Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

1 tbsp olive oil
1 tbsp red wine vinegar
¼ tsp chilli flakes
1 tbsp chopped mint
120g / ⅝ cups tomatoes, chopped
½ watermelon, cut into chunks
50g / ⅔ cup feta cheese, crumbled

Instructions

For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

Calories – 310
Protein – 11g
Carbs – 39g
Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

100g / ½ cups cherry tomatoes
1 cucumber
6 Kalamata olives
2 large wholemeal tortilla wraps
50g / ¼ cups feta cheese
2 tbsp hummus

Instructions

Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
Heat the tortillas.
Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

Calories – 417
Protein – 19g
Carbs – 45g
Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

1 tbsp olive oil
2 red onions, chopped
1 red chilli, deseeded & chopped
1 garlic clove, sliced
small bunch coriander, stalks and leaves chopped separately
800g can / 4 cups cherry tomatoes
4 eggs
brown bread, to serve

Instructions

Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Flat Belly Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

Calories – 235
Protein – 13g
Carbs – 38g
Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

60g porridge oats
160g Greek yogurt
175g blueberries
1 tsp honey

Instructions

Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

1 orange, plus zest and juice of 1
2 carrots, halved lengthways and sliced with a peeler
35g / 1 ½ cups rocket / arugula
1 avocado, stoned, peeled and sliced
1 tbsp olive oil

Instructions

Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

Calories – 479
Protein – 43g
Carbs – 27g
Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

200g / 1 ⅓ cups baby new potatoes
1 sweetcorn cob
2 skinless salmon fillets
60g / ⅓ cups tomatoes
1 tbsp red wine vinegar
1 tbsp extra-virgin olive oil
Bunch of spring onions/scallions, finely chopped
1 tbsp capers, finely chopped
handful basil leaves

Instructions

Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Flat Belly Diet Plan PDF