Search results
Jan 2, 2024 · The Flat Belly Diet consists of eating four meals a day for a total of 1,600 calories with a focus on plant-friendly or sustainably sourced foods. Here's how you can follow it.
- Recipes
To follow the Flat Belly Diet, you’ll want to keep plenty of...
- Health & Nutrition
Dairy is not a key component of the Flat Belly Diet, so...
- What You Can Or Can't Eat
Vegan and Following the Flat Belly Diet Vegans can adapt the...
- Gluten-Free Diet
According to a 2019 study published in the journal...
- Recipes
Jan 17, 2022 · The Flat Belly Diet was created by Prevention magazine, per the Mayo Clinic. It debuted in 2008 with the release of the book Flat Belly Diet! Since then, various extensions of the book have been published, including a Flat Belly Diet! Pocket Guide, numerous cookbooks, Flat Belly Diet! Diabetes, Flat Belly
- Sample Menu
- Day 1: Monday
- Day 2: Tuesday
- Day 3: Wednesday
- Day 4: Thursday
- Day 5: Friday
- Day 6: Saturday
- Day 7: Sunday
In the meal plan are recipes for breakfast, lunch and dinner. Snacks are recommended between meal times. Some good snacks include: 1. A handful of nuts or seeds 2. A piece of fruit 3. Carrots or baby carrots 4. Berries or grapes View 7 Day Flat Belly Diet Plan PDF
Breakfast: Breakfast Blues Porridge
Nutrition 1. Calories – 347 2. Protein – 15g 3. Carbs – 42g 4. Fat – 15g Prep time:5 minutes Ingredients (for 2 people) 1. ½ cup (50g) porridge oats 2. ⅚ cup (200ml) milk 3. ½ tsp vanilla extract 4. 2 tbsp Greek yogurt 5. ⅛ cup (25g) chia seeds 6. ¾ cup (150g) blueberries 7. ⅓ cup (25g) flaked almonds Instructions 1. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries. 2. Place th...
Lunch: Greek Salad
Nutrition 1. Calories – 273 2. Protein – 6g 3. Carbs – 14g 4. Fat – 24g Prep time:5 minutes Ingredients (for 2 people) 1. ⅘ cup (120g) cherry tomatoes, 2. 1 cucumber, peeled, deseeded and roughly chopped 3. ½ red onion, thinly sliced 4. ⅓ (60g) or about 16 Kalamata olives 5. 1 tsp dried oregano 6. ⅓ cup (50g) feta cheese, crumbled 7. 2 tbsp olive oil Instructions 1. Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.
Dinner: Haddock Risotto
Nutrition 1. Calories – 508 2. Protein – 40g 3. Carbs – 46g 4. Fat – 15g Prep time + cook time:45 minutes Ingredients (for 2 people) 1. 1 tbsp olive oil 2. 1 large leek, thinly sliced 3. ¾ cup (150g) risotto rice, such as arborio or carnaroli 4. 1 ½ cups (350ml) vegetable stock 5. ½ cup (125ml) milk 6. 9-10 oz (280g) smoked haddock, 7. skinned and cut into large chunks 8. 2 tbsp Greek yogurt 9. 1 ⅔ cups (50g) baby spinach Instructions 1. Heat oven to 400F (200C). Heat the oil in an oven-proof...
Breakfast: Tomato and Watermelon Salad
Nutrition 1. Calories – 177 2. Protein – 5g 3. Carbs – 13g 4. Fat – 13g Prep time + cook time:5 minutes Ingredients (for 2 people) 1. 1 tbsp olive oil 2. 1 tbsp red wine vinegar 3. ¼ tsp chilli flakes 4. 1 tbsp chopped mint 5. ⅘ cup (120g) cherry tomatoes, chopped 6. 1 ⅔ cups (250g) watermelon, cut into chunks 7. ⅔ cup (100g) feta cheese, crumbled Instructions 1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season. 2. Put the tomatoes and watermelon into a bowl. Pou...
Lunch: Falafel Wraps
Nutrition 1. Calories – 424 2. Protein – 21g 3. Carbs – 44g 4. Fat – 21g Prep time + cook time:12 minutes Ingredients (for 2 people) 1. 2 wholemeal wraps 2. 4 falafels (about 3.5 oz / 100g) 3. ½ avocado 4. Small bunch of parsley, chopped 5. 1 lemon, juiced 6. 1 tbsp harissa For the tahini sauce: 1. ¼ cup (60g) Greek yogurt 2. ½ tbsp tahini 3. ½ lemon, juiced 4. 1 garlic clove, crushed 5. ¼ tsp ground cumin Instructions 1. To make the tahini sauce, add the ingredients plus some seasoning to a...
Dinner: Eggplant Lentil Bake
Nutrition 1. Calories – 444 2. Protein – 17g 3. Carbs – 52g 4. Fat – 20g Prep time + cook time:60 minutes Ingredients (for 2 people) 1. 1 eggplant / aubergine, sliced lengthways 2. 2 tbsp olive oil 3. ⅓ cup (70g) lentils 4. 2 onions, finely chopped 5. 2 garlic cloves, finely chopped 6. ¾ cup (150g) cooked butternut squash 7. 7 oz can (200g) chopped tomatoes 8. ½ small pack basil leaves 9. ⅓ cup (60g) feta Instructions 1. Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking s...
Breakfast: Basil & Spinach Scramble
Nutrition 1. Calories – 294 2. Protein – 16g 3. Carbs – 8g 4. Fat – 24g Prep time + cook time:10 minutes Ingredients (for 2 people) 1. 2 tbsp olive oil 2. ⅔ cup (100g) cherry tomatoes 3. 4 eggs 4. ¼ cup (60ml) milk 5. handful basil, chopped 6. 6 cups (180g) baby spinach 7. black pepper Instructions 1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil. 2. Remove the tomatoes from the pan and place on the plate...
Lunch: Carrot, Orange and Avocado Salad
Nutrition 1. Calories – 177 2. Protein – 5g 3. Carbs – 13g 4. Fat – 13g Prep time + cook time:5 minutes Ingredients (for 2 people) 1. 1 orange, plus zest and juice of 1 2. 2 carrots, halved lengthways and sliced with a peeler 3. 35g / 1 ½ cups rocket / arugula 4. 1 avocado, stoned, peeled and sliced 5. 1 tbsp olive oil Instructions 1. 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 throu...
Dinner: Med Chicken, Quinoa and Greek Salad
Nutrition 1. Calories – 424 2. Protein – 33g 3. Carbs – 50g 4. Fat – 21g Prep time + cook time:20 minutes Ingredients (for 2 people) 1. ⅗ cup (100g) quinoa 2. ½ red chilli, deseeded and finely chopped 3. 1 garlic clove, crushed 4. 2 chicken breasts 5. 1 tbsp extra-virgin olive oil 6. 1 cup (150g) cherry tomatoes, chopped 7. handful pitted black kalamata olives 8. ½ red onion, finely sliced 9. ⅓ cup (50g) feta cheese, crumbled 10. small bunch mint leaves, chopped 11. juice and zest ½ lemon Ins...
Lunch: Mixed Bean Salad
Nutrition 1. Calories – 240 2. Protein – 11g 3. Carbs – 22g 4. Fat – 12g Prep time + cook time:10 minutes Ingredients (for 2 people) 1. ⅘ cups (145g) artichoke heart in oil 2. ½ tbsp sundried tomato paste 3. ½ tsp red wine vinegar 4. 7 oz can (200g) cannellini beans, drained and rinsed 5. ⅘ cup (120g) cherry tomatoes, chopped 6. handful Kalamata black olives 7. 2 spring onions, thinly sliced on the diagonal 8. ⅔ cup (100g) feta cheese, crumbled Instructions 1. Drain the jar of artichokes, res...
Dinner: Grilled Vegetables with Bean Mash
Nutrition 1. Calories – 314 2. Protein – 19g 3. Carbs – 33g 4. Fat – 16g Prep time + cook time:40 minutes Ingredients (for 2 people) 1. 1 pepper, deseeded & quartered 2. 1 eggplant (aubergine), sliced lengthways 3. 2 zucchini (courgettes), sliced lengthways 4. 2 tbsp olive oil For the mash 1. 14 oz (400g) can haricot beans, rinsed 2. 1 garlic clove, crushed 3. ⅖ cup (100ml) vegetable stock 4. 1 tbsp chopped cilantro (coriander Instructions 1. Heat the grill. Arrange the vegetables over a gril...
Lunch: Panzanella Salad
Nutrition 1. Calories – 452 2. Protein – 6g 3. Carbs – 37g 4. Fat – 25g Prep time + cook time:10 minutes Ingredients (for 2 people) 1. 2 cups (300g) cherry tomatoes, chopped 2. 1 garlic clove, crushed 3. 1 tbsp capers, drained and rinsed 4. 1 avocado, stoned, peeled and chopped 5. 1 small red onion, very thinly sliced 6. 2 slices of brown bread 7. 2 tbsp olive oil 8. 1 tbsp red wine vinegar 9. small handful basil leaves Instructions 1. Chop the tomatoes and put them in a bowl. Season well and...
Dinner: Salmon & Chickpea Salad
Nutrition 1. Calories – 351 2. Protein – 25g 3. Carbs – 34g 4. Fat – 14g Prep time + cook time:20 minutes Ingredients (for 2 people) 1. 1 large red pepper, quartered and deseeded 2. ½ lemon, zest and juice 3. pinch smoked paprika 4. 1 tbsp extra-virgin olive oil 5. 3 ⅓ cup (100g) baby spinach 6. 2 salmon fillets 7. 14 oz (400g) can chickpeas Instructions 1. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly....
Breakfast: Basil & Spinach Scramble
Lunch: Spiced Carrot and Lentil Soup Nutrition 1. Calories – 238 2. Protein – 11g 3. Carbs – 34g 4. Fat – 7g Prep time + cook time:25 minutes Ingredients (for 2 people) 1. 1 tsp cumin seeds 2. pinch chilli flakes 3. 1 tbsp olive oil 4. 2 cups (300g) carrots, washed and coarsely grated 5. ⅓ cup (70g) split red lentils 6. 2 ¼ cups (500ml) hot vegetable stock 7. ¼ cup (60ml) milk 8. Greek yogurt, to serve Instructions 1. Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 mi...
Lunch: Moroccan Chickpea Soup
Nutrition 1. Calories – 408 2. Protein – 15g 3. Carbs – 63g 4. Fat – 11g Prep time + cook time:25 minutes Ingredients (for 2 people) 1. 1 tbsp olive oil 2. ½ medium onion, chopped 3. 1 celery sticks, chopped 4. 1 tsp ground cumin 5. 1 ¼ cups (300ml) hot vegetable stock 6. 7 oz can (200g) chopped tomatoes 7. 7 oz can (200g) chickpeas, rinsed and drained 8. ¼ cup (50g) frozen broad beans 9. zest and juice ½ lemon 10. cilantro (coriander) & bread to serve Instructions 1. Heat the oil in a saucep...
Dinner: Spicy Mediterranean Beet Salad
Nutrition 1. Calories – 548 2. Protein – 23g 3. Carbs – 58g 4. Fat – 20g Prep time + cook time:40 minutes Ingredients (for 2 people) 1. 8 raw baby beetroots, or 4 medium, scrubbed 2. ½ tbsp sumac 3. ½ tbsp ground cumin 4. 14 oz can (400g) chickpeas, drained and rinsed 5. 2 tbsp olive oil 6. Zest and juice, ½ lemon 7. ⅚ cup (200g) Greek yogurt 8. 1 tbsp harissa paste 9. 1 tsp crushed red chilli flakes 10. mint leaves, chopped, to serve Instructions 1. Heat oven to 425F (220C). Halve or quarter...
- Cut calories, but not too much. Typically, if you’re looking to lose weight, you may need to monitor your calorie intake. One popular approach is to reduce your daily intake by 500–750 calories, which can help you lose approximately 1–2 pounds (0.5–1 kg) per week.
- Eat more fiber, especially soluble fiber. Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract.
- Increase your intake of probiotics. Probiotics are a type of beneficial bacteria that may play a key role in weight management. Not only has some research found that the gut microbiome may impact weight gain, but alterations in its composition could also be linked to a greater risk of obesity.
- Add more cardio to your routine. Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health. Additionally, studies have shown that it’s very effective at strengthening your midsection and reducing belly fat.
Nov 3, 2011 · Learn how the Flat Belly Diet can help you manage both. Shed pounds on the Flat Belly Diet and you’ll look and feel better instantly. But chances are, if you don’t address the ...
Jan 12, 2022 · The Zero Belly Diet is a diet and exercise program that focuses on nine "power foods" to promote weight loss such as lean meats and fish, colorful fruits and vegetables, whole grains, legumes, healthy fats, protein-packed smoothies, spices, and even dark chocolate. It also eliminates some less-healthy options such as fatty meats and refined ...
Jan 10, 2018 · 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 ...
People also ask
How do I follow a flat belly diet?
Is the flat belly diet ranked?
What is a flat belly meal plan?
