Day by Day Diet Plan

Trimming inches off your midsection does more than just make you feel good in your skin. Lowering belly fat, also called visceral fat, can have some serious health benefits. Excess belly fat increases risk of type 2 diabetes, heart disease and even some cancers. The good news is that losing weight to reduce overall body fat can help, and research shows that certain foods, like chickpeas and artichokes, can be particularly helpful in trimming your waistline.

Our EatingWell approach to the flat-belly diet is a healthy one that doesn't leave you feeling deprived and hungry but rather satisfied and energized. In addition to those research-backed flat-belly foods, this plan includes plenty of fiber and probiotic foods, like kefir and yogurt, that nourish your gut and help the good bacteria thrive. Filling up on fat-burning and gut-healthy foods is just one piece of the puzzle—getting plenty of exercise and adequate sleep and reducing stress all play a role in trimming belly fat.

To help with weight loss, we set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your calorie needs.

Not sure you want to commit to a full 30 days? Pick and choose a few days to test out or try our shorter 7-day flat-belly meal plan to help you get started. And don't miss our fall and winter flat-belly plans that highlight delicious seasonal foods that fight belly fat!

Flat-Belly Foods List:

Fill up on these foods that research has shown can help trim your waistline and improve your gut health:

Green tea
Raspberries and other berries
Artichokes
Kimchi
Nuts and seeds, particularly peanuts
Kombucha
Avocado
Whole grains, like oats and quinoa
High-fiber fruits and vegetables, like raspberries, apples, pears and sweet potatoes
Lentils
Beans, especially chickpeas
Asparagus
Apples
Yogurt
Kefir

Week 1

How to Meal-Prep Your Week of Meals:

Prepare 2 servings of Apple-Cinnamon Overnight Oats to have for breakfast on Days 2 and 3.
Meal-prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.
Prepare the Citrus Vinaigrette to have throughout the week.
Assemble the Slow-Cooker Creamy Lentil Soup Freezer Pack through Step 1 to have in Week 3.

Day 1

Roasted Salmon with Smoky Chickpeas & Greens

Breakfast (245 calories)

1 serving Blueberry-Cranberry Smoothie

A.M. Snack (62 calories)

1 medium orange

Lunch (325 calories)

1 serving Green Salad with Edamame & Beets

P.M. Snack (116 calories)

1 large apple

Dinner (447 calories)

1 serving Roasted Salmon with Smoky Chickpeas & Greens

Daily Totals: 1,194 calories, 70 g protein, 145 g carbohydrate, 34 g fiber, 39 g fat, 1,244 mg sodium

To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 2

Taco Stuffed Avocados

Breakfast (250 calories)

1 serving Apple-Cinnamon Overnight Oats
1 clementine

A.M. Snack (30 calories)

1 plum

Lunch (381 calories)

1 serving Vegan Superfood Buddha Bowls

P.M. Snack (155 calories)

2 hard-boiled eggs topped with a pinch each of salt & pepper

Dinner (407 calories)

1 serving Taco Stuffed Avocados
2 cups mixed greens tossed with 1 Tbsp. Citrus Vinaigrette

Daily Totals: 1,224 calories, 53 g protein, 121 g carbohydrate, 33 g fiber, 65 g fat, 1,150 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 cup low-fat plain Greek yogurt to A.M. snack, and add 1/4 cup guacamole with 1 bell pepper, sliced, to P.M. snack.

Day 3

Chickpea & Potato Curry

Breakfast (250 calories)

1 serving Apple-Cinnamon Overnight Oats
1 clementine

A.M. Snack (93 calories)

1 cup low-fat plain kefir

Lunch (381 calories)

1 serving Vegan Superfood Buddha Bowls

P.M. Snack (87 calories)

1/2 cup nonfat plain Greek yogurt topped with 1/4 cup blueberries

Dinner (405 calories)

1 serving Chickpea & Potato Curry
2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

Daily Totals: 1,216 calories, 54 g protein, 163 g carbohydrate, 33 g fiber, 45 g fat, 1,194 mg sodium

To make it 1,500 calories: Add 1/3 cup walnut halves and 1 small apple to A.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1/4 cup almonds and increase to 1 1/4 cups yogurt at P.M. snack.

Day 4

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Breakfast (245 calories)

1 serving Blueberry-Cranberry Smoothie

A.M. Snack (35 calories)

1 clementine

Lunch (381 calories)

1 serving Vegan Superfood Buddha Bowls

P.M. Snack (101 calories)

1 medium pear

Dinner (441 calories)

1 serving Buffalo Chicken Stuffed Spaghetti Squash

Daily Totals: 1,203 calories, 73 g protein, 157 g carbohydrate, 33 g fiber, 38 g fat, 935 mg sodium

Meal-Prep Tip: Assemble ingredients for Slow-Cooker Turkey Chili with Butternut Squash. Tomorrow morning, set the slow cooker to Low and cook for 8 hours so it's ready in time for dinner.

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus with 3 medium carrots to P.M. snack.

Day 5

Slow Cooker Turkey Chili in bowls

Breakfast (253 calories)

1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts

A.M. Snack (16 calories)

1 cup sliced cucumber tossed with a pinch each of salt & pepper

Lunch (381 calories)

1 serving Vegan Superfood Buddha Bowls

P.M. Snack (35 calories)

1 clementine

Dinner (521 calories)

1 serving Slow-Cooker Turkey Chili with Butternut Squash
1 serving Guacamole Chopped Salad

Daily Totals: 1,206 calories, 68 g protein, 118 g carbohydrate, 39 g fiber, 59 g fat, 1,335 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts at breakfast, add 1 serving Everything Bagel Avocado Toast to A.M. snack, and add 1 large apple to lunch.

Day 6

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Breakfast (245 calories)

1 serving Blueberry-Cranberry Smoothie

A.M. Snack (164 calories)

1/4 cup walnut halves

Lunch (371 calories)

1 serving Slow-Cooker Turkey Chili with Butternut Squash
1 medium apple

P.M. Snack (62 calories)

1 medium orange

Dinner (378 calories)

1 serving Shrimp Cobb Salad with Dijon Dressing

Daily Totals: 1,218 calories, 69 g protein, 142 g carbohydrate, 36 g fiber, 49 g fat, 1,258 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack, and add 1 clementine to lunch.

Day 7

Polenta Bowl with roasted veggies and a fried etgg

Breakfast (253 calories)

1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts

A.M. Snack (101 calories)

1 medium pear

Lunch (371 calories)

1 serving Slow-Cooker Turkey Chili with Butternut Squash
1 medium apple

P.M. Snack (35 calories)

1 clementine

Dinner (453 calories)

1 serving Polenta Bowls with Roasted Vegetables & Fried Eggs

Daily Totals: 1,213 calories, 69 g protein, 154 g carbohydrate, 31 g fiber, 41 g fat, 1,492 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts and 1 1/4 cups yogurt at breakfast and add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.

Week 2

How to Meal-Prep Your Week of Meals:

Prepare Mini Quiches with Sweet Potato Crust to have for breakfast on Days 9, 10 and 12. Freeze the remaining servings to have in Week 4.
Prepare Indian Grain Bowls with Chicken & Vegetables to have for lunch on Days 9 through 12.

Day 8

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Breakfast (297 calories)

1 serving Pineapple Green Smoothie

A.M. Snack (101 calories)

1 medium pear

Lunch (360 calories)

1 serving White Bean & Veggie Salad

P.M. Snack (77 calories)

1 small apple

Dinner (374 calories)

1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
1 serving Basic Quinoa

Daily Totals: 1,210 calories, 53 g protein, 156 g carbohydrate, 37 g fiber, 49 g fat, 824 mg sodium

To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with natural peanut butter to breakfast and add 1/4 cup walnuts to A.M. snack.

Day 9

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Breakfast (251 calories)

1 serving Mini Quiches with Sweet Potato Crust
1 clementine

A.M. Snack (197 calories)

1 large pear
5 walnut halves

Lunch (297 calories)

1 serving Indian Grain Bowls with Chicken & Vegetables

P.M. Snack (62 calories)

1 medium orange

Dinner (390 calories)

1 serving Flat-Belly Salad

Daily Totals: 1,197 calories, 61 g protein, 131 g carbohydrate, 32 g fiber, 52 g fat, 1,582 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1/4 cup walnuts to breakfast and add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.

Day 10

chickpea curry

Breakfast (251 calories)

1 serving Mini Quiches with Sweet Potato Crust
1 clementine

A.M. Snack (131 calories)

1 large pear

Lunch (332 calories)

1 serving Indian Grain Bowls with Chicken & Vegetables
1 clementine

P.M. Snack (116 calories)

1 large apple

Dinner (362 calories, 8 g fiber)

1 serving Chickpea Curry
1/2 (6-inch) whole-wheat pita bread

Daily Totals: 1,192 calories, 55 g protein, 173 g carbohydrate, 31 g fiber, 37 g fat, 1,448 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 2 clementines at breakfast, add 1 serving Everything Bagel Avocado Toast to lunch, and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 11

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Breakfast (297 calories)

1 serving Pineapple Green Smoothie

A.M. Snack (131 calories)

1 large pear

Lunch (332 calories)

1 serving Indian Grain Bowls with Chicken & Vegetables
1 clementine

P.M. Snack (77 calories)

1 small apple

Dinner (366 calories)

1 serving Vegetarian Niçoise Salad

Daily Totals: 1,204 calories, 57 g protein, 175 g carbohydrate, 34 g fiber, 36 g fat, 1,251 mg sodium

To make it 1,500 calories: Add 1 medium orange to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 medium apple to breakfast, add 1/3 cup unsalted almonds to A.M. snack, and add 1/2 an avocado to dinner.

Day 12

Indian Grain Bowls with Chicken & Vegetables

Meal-Prep Tip: Prep the Slow-Cooker Vegetable Stew in the morning; set the slow cooker to Low and cook for 8 hours so it's ready in time for dinner.

Breakfast (251 calories)

1 serving Mini Quiches with Sweet Potato Crust
1 clementine

A.M. Snack (131 calories)

1 large pear

Lunch (332 calories)

1 serving Indian Grain Bowls with Chicken & Vegetables
1 clementine

P.M. Snack (77 calories)

1 small apple

Dinner (407 calories)

1 serving Slow-Cooker Vegetable Stew

Daily Totals: 1,198 calories, 62 g protein, 177 g carbohydrate, 33 g fiber, 31 g fat, 1,754 mg sodium

To make it 1,500 calories: Add 1 medium orange to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter and 1 small apple to breakfast, and add 1/3 cup unsalted almonds to A.M. snack.

Day 13

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Breakfast (287 calories)

1 serving Muesli with Raspberries

A.M. Snack (8 calories)

1/2 cup sliced cucumber tossed with a pinch each of salt & pepper

Lunch (407 calories)

1 serving Slow-Cooker Vegetable Stew

P.M. Snack (23 calories)

1 small bell pepper, sliced

Dinner (497 calories)

1 serving Spaghetti Squash & Chicken with Avocado Pesto

Daily Totals: 1,222 calories, 60 g protein, 147 g carbohydrate, 36 g fiber, 50 g fat, 1,603 mg sodium

To make it 1,500 calories: Add 1 medium apple to breakfast, add 3 Tbsp. hummus to A.M. snack, and add 1/4 cup guacamole to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/3 cup unsalted almonds to A.M. snack, and add 1 clementine to lunch.

Day 14

Charred Shrimp & Pesto Buddha Bowls

Breakfast (287 calories)

1 serving Muesli with Raspberries

A.M. Snack (62 calories)

1 medium orange

Lunch (407 calories)

1 serving Slow-Cooker Vegetable Stew

P.M. Snack (35 calories)

1 clementine

Dinner (429 calories)

1 serving Charred Shrimp & Pesto Buddha Bowls

Daily Totals: 1,220 calories, 62 g protein, 168 g carbohydrate, 37 g fiber, 40 g fat, 1,483 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 cup low-fat plain Greek yogurt and 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.

week 3

Week 3

How to Meal-Prep Your Week of Meals:

Hard-boil 2 eggs to make Egg Salad Avocado Toast for breakfast on Days 16 and 17.
Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 to 19.

Day 15

Walnut Rosemary Crusted Salmon

Breakfast (293 calories)

1 serving Apple & Peanut Butter Toast

A.M. Snack (95 calories)

1 medium apple

Lunch (325 calories)

1 Veggie & Hummus Sandwich

P.M. Snack (131 calories)

1 large pear

Dinner (378 calories)

1 serving Walnut-Rosemary Crusted Salmon
1 serving Herb-Roasted Root Vegetables

Daily Totals: 1,222 calories, 53 g protein, 152 g carbohydrate, 34 g fiber, 50 g fat, 1,166 sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 2 servings Apple & Peanut Butter Toast at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Day 16

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Breakfast (230 calories)

1 serving Egg Salad Avocado Toast

A.M. Snack (145 calories)

3/4 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (35 calories)

1 clementine

Dinner (446 calories)

1 serving Chicken Fajita Bowls
1 serving Jason Mraz's Guacamole

Daily Totals: 1,193 calories, 62 g protein, 117 g carbohydrate, 34 g fiber, 58 g fat, 1,519 mg sodium

To make it 1,500 calories: Increase to 2 servings Egg Salad Avocado Toast at breakfast and add 1 small apple to lunch.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 orange to breakfast, add 1/4 cup walnuts to A.M. snack, and add 1/3 cup unsalted almonds to P.M. snack.

Day 17

Brussels Sprouts Salad with Crunchy Chickpeas

1 serving Egg Salad Avocado Toast

A.M. Snack (131 calories)

1 large pear

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (95 calories)

1 medium apple

Dinner (429 calories)

1 serving Hazelnut-Parsley Roast Tilapia
1 serving Roasted Broccoli with Lemon-Garlic Vinaigrette

Daily Totals: 1,222 calories, 57 g protein, 119 g carbohydrate, 34 g fiber, 64 g fat, 1,325 mg sodium

To make it 1,500 calories: Add 1 medium orange and increase to 2 servings Egg Salad Avocado Toast at breakfast.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 2 Tbsp. natural peanut butter to P.M. snack.

Day 18

Slow-Cooker Creamy Lentil Soup Freezer Pack

Breakfast (265 calories)

1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (110 calories)

1 cup low-fat plain kefir

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (62 calories)

1 medium orange

Dinner (429 calories)

1 serving Slow-Cooker Creamy Lentil Soup Freezer Pack
2 cups mixed greens tossed with 1 serving Maple Balsamic Vinaigrette with Shallots

Daily Totals: 1,202 calories, 71 g protein, 126 g carbohydrate, 36 g fiber, 50 g fat, 1,344 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1/3 cup walnuts to P.M. snack and add 1 avocado to dinner.

Day 19

Roasted Root Veggies and Greens over Spiced Lentils

Breakfast (293 calories)

1 serving Apple & Peanut Butter Toast

A.M. Snack (62 calories)

1/4 cup low-fat plain Greek yogurt mixed with 1/4 cup blueberries

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (35 calories)

1 clementine

Dinner (491 calories)

1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
1 (6-inch) whole-wheat pita bread

Daily Totals: 1,218 calories, 50 g protein, 130 g carbohydrate, 30 g fiber, 58 g fat, 1,556 mg sodium

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1 cup yogurt and add 3 Tbsp. chopped walnuts at A.M. snack, and add 1/3 cup unsalted almonds to P.M. snack.

Day 20

Sweet Potato Pad Thai

Breakfast (265 calories)

1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

1 large pear

Lunch (304 calories)

1 serving Green Goddess Salad with Chickpeas

P.M. Snack (62 calories)

1 medium orange

Dinner (464 calories)

1 serving Sweet Potato Pad Thai

Daily Totals: 1,225 calories, 64 g protein, 158 g carbohydrate, 33 g fiber, 43 g fat, 1,356 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup walnuts to P.M. snack.

Day 21

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Breakfast (293 calories)

1 serving Apple & Peanut Butter Toast

A.M. Snack (95 calories)

1 medium apple

Lunch (304 calories)

1 serving Green Goddess Salad with Chickpeas

P.M. Snack (62 calories)

1 medium orange

Dinner (459 calories)

1 serving Spring Green Frittata
1 serving Guacamole Chopped Salad

Daily Totals: 1,212 calories, 55 g protein, 122 g carbohydrate, 34 g fiber, 59 g fat, 1,234 mg sodium

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1/3 cup unsalted almonds to P.M. snack.

week 4

Week 4

How to Meal-Prep Your Week of Meals:

Prepare Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 23 to 26.

Day 22

Greek Roasted Fish with Vegetables

Breakfast (307 calories)

1 serving Jason Mraz's Avocado Green Smoothie

A.M. Snack (35 calories)

1 clementine

Lunch (325 calories)

1 serving Green Salad with Edamame & Beets

P.M. Snack (95 calories)

1 medium apple

Dinner (422 calories)

1 serving Greek Roasted Fish with Vegetables

Daily Totals: 1,184 calories, 57 g protein, 131 g carbohydrate, 35 g fiber, 52 g fat, 1,422 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack and add 1 clementine to lunch.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 23

Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce

Breakfast (307 calories)

1 serving Jason Mraz's Avocado Green Smoothie

A.M. Snack (62 calories)

1 medium orange

Lunch (344 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (77 calories)

1 medium apple

Dinner (422 calories)

1 serving Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce

Daily Totals: 1,213 calories, 56 g protein, 131 g carbohydrate, 35 g fiber, 58 g fat, 1,404 mg sodium

To make it 1,500 calories: Add 1/3 cup walnuts to A.M. snack and add 1 medium apple to lunch.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to P.M. snack, and add 2 cups mixed greens with 1 serving Olive Orange Vinaigrette and 1/2 an avocado to dinner.

Day 24

Thai Spaghetti Squash with Peanut Sauce

Breakfast (251 calories)

1 serving Mini Quiches with Sweet Potato Crust
1 clementine

A.M. Snack (131 calories)

1 large pear

Lunch (344 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (55 calories)

1/3 cup low-fat plain Greek yogurt

Dinner (419 calories)

1 serving Thai Spaghetti Squash with Peanut Sauce

Daily Totals: 1,201 calories, 54 g protein, 134 g carbohydrate, 31 g fiber, 53 g fat, 1,894 mg sodium

To make it 1,500 calories: Increase to 1 cup yogurt and add 1/4 cup walnuts at P.M. snack.

Day 25

Stuffed Sweet Potato with Hummus Dressing

Breakfast (251 calories)

1 serving Mini Quiches with Sweet Potato Crust
1 clementine

A.M. Snack (95 calories)

1 medium apple

Lunch (344 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (35 calories)

1 clementine

Dinner (472 calories)

1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,197 calories, 51 g protein, 183 g carbohydrate, 42 g fiber, 35 g fat, 1,502 mg sodium

To make it 1,500 calories: Add 3 Tbsp. natural peanut butter to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium banana and 1/4 cup guacamole to lunch, and add 1/3 cup unsalted almonds to P.M. snack.

Day 26

Chipotle-Lime Cauliflower Taco Bowls

Breakfast (287 calories)

1 serving Muesli with Raspberries

A.M. Snack (95 calories)

1 medium apple

Lunch (344 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (62 calories)

1 medium orange

Dinner (405 calories)

1 serving No-Noodle Eggplant Lasagna
2 cups mixed greens tossed with 1 serving Olive Orange Vinaigrette

Daily Totals: 1,194 calories, 54 g protein, 162 g carbohydrate, 42 g fiber, 43 g fat, 1,207 mg sodium

To make it 1,500 calories: Add 1 clementine to lunch and add 1/3 cup unsalted almonds to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 3 Tbsp. natural peanut butter to A.M. snack and add 1 serving Everything Bagel Avocado Toast to lunch.

Day 27

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Breakfast (291 calories)

1 serving Creamy Blueberry-Pecan Oatmeal

A.M. Snack (131 calories)

1 large pear

Lunch (301 calories)

1 serving No-Noodle Eggplant Lasagna

P.M. Snack (8 calories)

1/2 cup sliced cucumber tossed with a pinch each of salt & pepper

Dinner (485 calories)

1 serving Romaine Salad with Grapefruit & Shrimp topped with 1/2 an avocado

Daily Totals: 1,215 calories, 62 g protein, 130 g carbohydrate, 31 g fiber, 55 g fat, 1,197 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, and add 1/4 cup hummus and 1 clementine to P.M. snack.

Day 28

Vegan White Bean Chili

Breakfast (251 calories)

1 serving Mini Quiches with Sweet Potato Crust
1 clementine

A.M. Snack (95 calories)

1 medium apple

Lunch (301 calories)

1 serving No-Noodle Eggplant Lasagna

P.M. Snack (35 calories)

1 clementine

Dinner (528 calories)

1 serving Vegan White Bean Chili
1 serving Guacamole Chopped Salad

Meal-Prep Tip: Reserve 2 servings Vegan White Bean Chili to have for lunch on Days 29 and 30.

Daily Totals: 1,209 calories, 53 g protein, 120 g carbohydrate, 31 g fiber, 61 g fat, 1,593 mg sodium

To make it 1,500 calories: Add 3 Tbsp. natural peanut butter to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to breakfast and add 1/3 cup unsalted almonds to P.M. snack.

week 5 weight loss

Week 5

Day 29

Roasted Cranberry Squash Cauliflower Salad

Breakfast (265 calories)

1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

1 large pear

Lunch (318 calories)

1 serving Vegan White Bean Chili
1 clementine

P.M. Snack (8 calories)

1/2 cup sliced cucumber tossed with a pinch each of salt & pepper

Dinner (502 calories)

1 serving Roasted Cranberry, Squash & Cauliflower Salad

Daily Totals: 1,224 calories, 52 g protein, 136 g carbohydrate, 31 g fiber, 59 g fat, 1,456 mg sodium

To make it 1,500 calories: Increase to 1/4 cup slivered almonds at breakfast, add 1 medium apple to lunch, and add 1/4 cup hummus to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add a 2.5-oz. slice of whole-wheat baguette to dinner.

Day 30

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Breakfast (265 calories)

1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

1 large pear

Lunch (378 calories)

1 serving Vegan White Bean Chili
1 medium apple

P.M. Snack (62 calories)

1 medium orange

Dinner (349 calories)

1 serving Chicken, Quinoa & Sweet Potato Casserole

Daily Totals: 1,185 calories, 61 g protein, 168 g carbohydrate, 31 g fiber, 34 g fat, 1,043 mg sodium

To make it 1,500 calories: Increase to 1/4 cup slivered almonds at breakfast and add 1/4 cup walnuts to P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 3 Tbsp. unsalted almonds to A.M. snack and increase to 2 servings Chicken, Quinoa & Sweet Potato Casserole at dinner.

You Did It!

Whether you followed along with the whole month of meals, or simply found some healthy eating inspiration from the delicious recipes, we hope you liked this 30-day flat-belly diet plan. Keep up with your healthy habits by finding more healthy flat-belly recipes to try for breakfast, lunch and dinner!

Day by Day Diet Plan

Source: https://www.eatingwell.com/article/2058857/30-day-flat-belly-diet-plan/