Flat Belly Diet 7 Day Meal Plan (Pdf + Menu) | How To Reduce Belly Fat With A Mediterranean Diet?

Flat Belly Diet 7 Day Meal Plan (Pdf + Menu) | How To Reduce Belly Fat With A Mediterranean Diet?

There are 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.

You should think about the groups of foods you should eat more of. A mixture of these types of foods will help you meet your nutrition needs as well as keep you full longer.

You will be able to reduce your calories and body fat over time by using this.

The food groups you should eat are listed below.

Fruits

Many studies show an association between eating fruit and losing weight. The high fiber content within them is likely to be the reason for this.

Natural sugars and not added sugars are what fruits are made of. Two simple sugars are the most common types of added sugars.

Fructose is found in fruit in small quantities. The high amount of fiber in fruit reduces the amount of sugars in the blood.

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 have high levels of vitamins, minerals, and fiber. They have high satiety, which means they keep you full 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 calories than other grains.

Many studies show that they are healthy and can help you lose weight and cut belly fat over time. They have a lot of fiber and this can prevent them from over eating.

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).

Whole grains are examples of this.

  • Quinoa
  • Brown rice
  • Bulgur
  • Oatmeal
  • Whole grain bread
  • Barley

Legumes & Beans

Legumes and beans are a great source of plant-based nutrition.

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).

There are some examples of popular beans and legumes.

  • Chickpeas
  • Lentils
  • Black beans
  • Kidney beans
  • Soybeans
  • Peanuts

Nuts and Seeds

It is thought that nuts and seeds are fat and should not be eaten. They can help you lose weight even though they are high in fat and calories.

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 are a number of reasons nuts can help you cut body 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.

Adding nuts and seeds to your diet is a great way to increase your intake.

  • Almonds
  • Pistachios
  • Chia seeds
  • Flax seeds
  • Walnuts
  • Peanuts
  • Pecans

Fatty Fish

Fattened fish is even better than any other fish. Most of us don’t get enough of it because it contains healthy Omega 3 fatty acids.

They have an abundance of other vitamins and minerals, as well as being a good source ofProtein.

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).

There are 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.

Ensuring that you stick to the diet you are eating long-term is a big factor. People who use short-term diet to lose weight tend to regain it and possibly add more weight to their body.

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).

You should not think of dieting as a short term solution. Losing the belly fat and keeping it off for good comes down to making sustainable lifestyle choices.

Foods to Limit

These are foods that you should avoid. Don’t make a habit of eating these foods frequently, but treat yourself occasionally.

  • 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 is 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 because of how easy it is to follow. Fruits, vegetables, nuts, whole grains, fish, and healthy oils are high in the foods that help fight inflammatory markers.

A review of 5 studies found that the Mediterranean diet was just as effective as the low-cholesterol diet for weight loss. The people are 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).

The Mediterranean diet has been suggested by many credible organizations. These include some.

The Flat Belly Diet Meal Plan is for people with a belly.

A sample menu for the Flat Belly Diet.

Breakfast, lunch and dinner recipes are included in the meal plan.

 BreakfastLunchDinner

MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka

TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs

WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad

ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup

FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad

SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash

SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Between meal times there are snacks that should be eaten. Some good snacks are included.

  • A small amount of nuts or seeds.
  • A piece of fruit
  • There are carrots or baby carrots.
  • Berries or grapes

The 7 Day Flat Belly Diet Plan is available in PDF.

Day 1: Monday

Banana Pot Yogurts are included in the breakfast.

Nutrition

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

Prep time: 5 minutes

There are ingredients for two people.

  • A cup of Greek yogurt has 225g.
  • The bananas were sliced into chunks.
  • 15g of walnuts, chopped and toasted.

Instructions

  1. The yogurt should be placed into the bottom of the glass. Add a layer of banana and then yogurt. You can scatter the nuts once the glass is full.

Cannellini Bean Salad is a lunch item.

Nutrition

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

Prep time: 5 minutes

There are ingredients for two people.

  • Cannellini beans are 600g and 3 cups.
  • 70g of cherry tomatoes are halved.
  • Red onion is thinly sliced.
  • 12 cup of red wine vinaigrette.
  • There is a bunch of basil that is torn.

Instructions

  1. Put the beans in a container with the tomatoes, onion, and vinaigrette. Basil should be added just before serving.

Dinner: Moussaka

Nutrition

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

Prep time + cook time: 30 minutes

There are ingredients for two people.

  • Extra virgin olive oil is about 1 tbsp.
  • 12 onion is finely chopped.
  • A garlic clove is finely chopped.
  • Lean beef mince is 250g or 9 ounces.
  • 200g can / 1 cup of chopped tomatoes.
  • 1 tbsp tomato purée
  • cinnamon is ground
  • 200g can and 1 cup chickpeas.
  • The pack contains 23 cup of crumbled feta cheese.
  • The mint is fresh preferable.
  • Brown bread to serve.

Instructions

  1. The oil should be in the pan. Fry the onion and garlic until they are soft. Fry for 3-4 minutes and add the mince.
  2. When the tomatoes are in the pan, season them with tomato purée and cinnamon. For 20 minutes, leave the to mince to cook. The chickpeas should be added halfway through.
  3. Feta and mint are placed over the mince. It’s a good idea to serve it with bread.

The 7 Day Flat Belly Diet Plan is available in PDF.

Day 2: Tuesday

There is a tomato and watermelon salad for breakfast.

Nutrition

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

Prep time + cook time: 5 minutes

There are ingredients for two people.

  • 1 tbsp olive oil
  • A small amount of red wine vinegar.
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g of tomatoes are chopped.
  • The watermelon is cut into chunks.
  • 50g of crumbled feta cheese.

Instructions

  1. Then season the dressing by mixing the oil, vinaigrette, chilli flakes and mint.
  2. The watermelon and tomatoes should be put in a bowl. Pour over the dressing and add the food.

The Edgy Veggie Wraps are a must have for lunch.

Nutrition

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

Prep time + cook time: 10 minutes

There are ingredients for two people.

  • cherry tomatoes are 100g.
  • 1 cucumber
  • 6 Kalamata olives
  • There are 2 large tortilla wraps.
  • 50g of cheese and 1 cup of cheese.
  • 2 tbsp hummus

Instructions

  1. Cut the cucumbers into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. The houmous should be spread over the wrap. Put the vegetable mix in the middle and roll it up.

The dinner was spicy tomato baked eggs.

Nutrition

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

Prep time + cook time: 25 minutes

There are ingredients for two people.

  • 1 tbsp olive oil
  • 2 red onions are chopped.
  • The red chili was deseeded and chopped.
  • A sliced garlic clove.
  • The stalks and leaves of a small bunch of Coriander.
  • 800g can with cherry tomatoes.
  • 4 eggs
  • To serve brown bread.

Instructions

  1. The onions, chili, garlic, and Coriander stalks should be soft when cooked in the oil in the frying pan. The tomatoes should be cooked for about 10 minutes.
  2. Make 4 dips in the sauce, then crack an egg into each one, by using the back of a large spoon. Put a lid on the pan, then cook the eggs over low heat for about 8 minutes, until they are done to your liking. You can serve with bread if you scatter the leaves.

The 7 Day Flat Belly Diet Plan is available in PDF.

Day 3: Wednesday

The breakfast is a bowl of oats.

Nutrition

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

Prep time + cook time: 10 minutes

There are ingredients for two people.

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

Instructions

  1. The oats should be in a pan with some water. For about 2 minutes, heat and stir. Add a third of the yogurt after the heat has been removed.
  2. Place the blueberries in a pan with the honey and water. When the blueberries are tender, gently poach them.
  3. Add the yogurt and blueberries to the bowls.

The salad is Carrot, Orange and Avocado.

Nutrition

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

Prep time + cook time: 5 minutes

There are ingredients for two people.

  • There is 1 orange, plus juice and zest.
  • 2 carrots, halved lengthways, and sliced with a peeler.
  • 35g of rocket and 1 cup of arugula.
  • The stoned, peeled and sliced avocados are the ones pictured.
  • 1 tbsp olive oil

Instructions

  1. Put the segments from the oranges in a bowl with the carrots, rocket/arugula and avocados. The orange juice, oil and zest should be put into a container. The salad should be tossed through the season.

Salmon with Potatoes and Corn Salad is a dinner entree.

Nutrition

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

Prep time + cook time: 30 minutes

There are ingredients for two people.

  • 200g / 1 cup of baby potatoes.
  • 1 sweetcorn cob
  • There are two skinless salmon fillets.
  • 60g of tomatoes for 3 cups.
  • A small amount of red wine vinegar.
  • Extra-virgin olive oil is about 1 tbsp.
  • A bunch of spring onions/scallions are finely chopped.
  • A small amount of capers, finely chopped.
  • handful basil leaves

Instructions

  1. Add corn for the final 5 minutes after potatoes are cooked. Cool by draining and draining.
  2. The vinaigrette should be mixed with the oil, shallot, capers, basil, and seasoning.
  3. The grill should be raised to high. Rub some dressing on salmon and cook it side by side. Place the tomatoes on the plate. Cut the corn from the cob, then add the potatoes to the plate. The salmon should be added over the remaining dressing.

The 7 Day Flat Belly Diet Plan is available in PDF.

Day 4: Thursday

Banana Pot Yogurts are included in the breakfast.

The mixed bean salad is a lunch item.

Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

There are ingredients for two people.

  • A jar of artichoke heart in oil has a quantity of approximately 145g.
  • Sundried tomato paste is 12 of a cup.
  • 12 cup of red wine vinaigrette.
  • 200g can / 1 cup cannellini beans are drained and washed.
  • Tomatoes, quartered, are 150g.
  • There are a few Kalamata black olives.
  • 2 spring onions are sliced on the diagonal.
  • 100g of crumbled feta cheese.

Instructions

  1. The jar of artichokes should be drained and the oil reserved. Add the oil, sun-dried tomato paste and balsamic vinaigrette. To enjoy the season.
  2. The artichokes should be chopped and put into a bowl. The cannellini beans, tomatoes, olives, spring onions, and half of the feta cheese should be included. The oil mixture should be put into a serving bowl. If you want to serve it, crumble over the remaining cheese.

There is a spiced carrot and lentil soup at dinner.

Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time: 25 minutes

There are ingredients for two people.

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g of carrots and 2 cups of carrots are washed.
  • 70g/ 1 cup split red lentils.
  • 2 cups hot vegetable stock is 500ml.
  • 60ml / ¼ cup milk
  • Greek yogurt is to be served.

Instructions

  1. Dry fry the cumin seeds and chilli flakes in a saucepan. Put the rest of the seeds in a container and scoop out some with a spoon. Bring the pan to a boil with the oil, carrot, lentils, stock and milk in it. Lentils should be cooked for 15 minutes until they are softened.
  2. The soup can be whizzed with a food processor or a stick blender. Add a dash of Greek yogurt and a sprinkle of the reserved spices to finish.

The 7 Day Flat Belly Diet Plan is available in PDF.

Day 5: Friday

There is a tomato and watermelon salad for breakfast.

The Panzanella Salad is a lunch item.

Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

There are ingredients for two people.

  • Tomatoes are 400g and 2 cups.
  • A garlic clove is crushed.
  • A small amount of capers, drained and washed.
  • The ripe avocados were stoned, peeled and chopped.
  • A small red onion is thinly sliced.
  • There are two slices of bread.
  • 2 tbsp olive oil
  • A small amount of red wine vinegar.
  • The basil leaves are small.

Instructions

  1. Put the tomatoes in a bowl after cutting them. Add the garlic, capers, avocados, and onion. Set aside for 10 minutes and mix well.
  2. Place the bread in the bowl. Half of the olive oil and the other half of the vinegar should be put in a container. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Before serving, stir up some liquid.

Med Chicken, Quinoa, and Greek Salad are included in the dinner.

Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time: 20 minutes

There are ingredients for two people.

  • 100g / ⅗ cup quinoa
  • A red chili is deseeded and finely chopped.
  • A garlic clove is crushed.
  • 2 chicken breasts
  • Extra-virgin olive oil is about 1 tbsp.
  • Roughly chopped tomatoes, 150g / 34 cup.
  • There are a handful of black kalamata olives.
  • A red onion is finely sliced.
  • 50g of crumbled feta cheese.
  • Mint leaves are chopped.
  • The juice and lemon have something in them.

Instructions

  1. After cooking the quinoa, rinse in cold water and drain thoroughly.
  2. The chicken fillets should be put in the olive oil with some seasonings. Lay in a hot pan and cook for 3-4 minutes each side. Set aside the transfer to the plate.
  3. Put the tomatoes, olives, onion, datememe datememe datememe and mint in the bowl. Place the cooked quinoa in a container. Season well with lemon juice, olive oil, and zest. The chicken should be served on top.

The 7 Day Flat Belly Diet Plan is available in PDF.

Day 6: Saturday

The breakfast is a bowl of oats.

There is a lunch that includes stir fried veg.

Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time: 30 minutes

There are ingredients for two people.

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • A garlic clove is finely chopped.
  • The carrots are cut into sticks.
  • 1 23 leek was sliced.
  • Cut the broccoli head into small florets.
  • 50g / ¼ cup tomatoes
  • A cup of vegetable stock is 100 liters.
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook the food according to the instructions in the package. Add the garlic to the pan and quickly fry it for 1 minute. Throw in the vegetables and stir-fry for 2 minutes to make them taste good.
  2. Add the tomatoes, mix together the stock and tomato purée, and then add to the pan. Cook for 3 minutes in the covered area. The oil and lemon juice should be thrown in with the quinoa. The vegetables should be spooned on top of the warm plates.

Vegetables are grilled with a bean casserole.

Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time: 40 minutes

There are ingredients for two people.

  • The pepper was deseeded and quartered.
  • The sliced lengthways have 1 aubergine in them.
  • There are 2 courgettes, sliced lengthways.
  • 2 tbsp olive oil
  • For the mash
  • 2 cups of haricot beans are washed.
  • A garlic clove is crushed.
  • A cup of vegetable stock is 100ml.
  • A small amount of chopped coriander.

Instructions

  1. The grill needs to be heated. Place the vegetables over the grill pan and brush lightly with oil. Turn them over, brush them with oil, then grill until they are tender.
  2. The beans should be put in a pan with stock and garlic. Bring the water to the boil, then cook it for 10 minutes. A potato masher is used to make mashed potatoes. Divide the vegetables and mash between the 2 plates, then sprinkle with black pepper and Coriander.

The 7 Day Flat Belly Diet Plan is available in PDF.

Day 7: Sunday

Banana Pot Yogurts are included in the breakfast.

The lunch is a soup from the kingdom of chickpeas.

Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time: 25 minutes

There are ingredients for two people.

  • 1 tbsp olive oil
  • A medium onion is chopped.
  • 1 chopped sticks of celery.
  • 1 tsp ground cumin
  • The hot vegetable stock has 300ml and 1 cup.
  • 200g can / 1 cup of chopped tomatoes.
  • 200g can and 1 cup of chickpeas were drained.
  • 50g / 1 cup of frozen broad beans.
  • 12 lemon is all you need.
  • Coriander and bread are to be served.

Instructions

  1. Fry the onion and celery for 10 minutes in the saucepan of oil. Fry for another minute with the cumin.
  2. The stock, tomatoes, chickpeas, and black pepper should be put in the heat. Take 8 minutes to cook. Cook broad beans and lemon juice for a further 2 minutes. There is a top with lemon and Coriander.

The dinner salad is spicy Mediterranean.

Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

There are ingredients for two people.

  • There are 8 raw baby beetroots or 4 medium.
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can has 2 cups chickpeas drained and washed.
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • A cup of Greek yogurt is 200g.
  • 1 tbsp harissa paste
  • Red chili is crushed.
  • Mint leaves can be chopped to serve.

Instructions

  1. The oven should be heated to 220C/200C fan and gas 7. Depending on the size, Halve or quarter beetroots are available. The spices should be mixed together. chickpeas and beetroot are mixed with the oil on a large baking tray. Sprinkle over the spices with salt. Continue to mix. It takes 30 minutes to roast.
  2. While the vegetables are cooking, mix the lemon juice and yogurt with it. The harissa should be spread into a bowl. Top with the chickpeas, and sprinkle with the chilli flakes and mint.

The 7 Day Flat Belly Diet Plan is available in PDF.

There is a shopping list for the Flat Belly Diet.

This shopping list serves two people. There are no snacks included.

None

The 7 Day Flat Belly Diet Plan is available in PDF.

The life after the meal plan is over.

You can find more recipes on our site.

After 7 days of Mediterranean-style recipes to lose weight, your journey doesn’t end. Creating eating habits that actually last and finding recipes that can become a staple in your household are some of the things that it is about.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Start a Mediterranean diet plan for 28 days to cut belly fat.

The Mediterranean diet meal plan that we created is the same format as the 7-day meal plan. Four weeks of meal plans, recipes, shopping lists, and prep guides are all available in digital format.

Click here to get your copy of the Mediterranean diet plan.

Disclosure

This post is only for information purposes and we would like to take a moment to clarify that. It doesn’t claim to provide medical advice or to be able to treat a medical condition. It doesn’t make any claims in regards to weight loss, either in terms of the amount or rate at which it could be achieved. If you have any questions about your health, please contact your doctor.

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