CloseLosingbelly fatcan come with some serious health benefits, beyond just boosting your confidence. Having a larger midsection usually means there’s more visceral fat (the type of fat that surrounds your organs), which research shows can increase the risk of heart disease, diabetes and inflammation. Decreasing the amount of visceral fat means your risk for developing those diseases goes down. The good news is that you don’t need to follow any crazy fad diets to lose this weight. A healthy balanced diet will do the trick, like theMediterranean diet.See More:30 Days of Mediterranean Flat Belly DinnersIn this healthy meal plan, we combine research-backedflat-belly foods—like peanuts, avocado, artichokes and chickpeas—with2020’s best diet, the Mediterranean diet, to help you reduce your waistline while reaping thehealth benefits(and flavors!) of the Mediterranean. This flat-belly diet plan incorporates fat-burning foods and is set at 1,200 calories a day to promote a healthy weight loss of 1 to 2 pounds a week, with modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on yourcalorie needs. Although weight loss plays an important role, lifestyle factors like quality sleep, exercise and stress reduction can also help lower belly fat.Mediterranean Foods to Eat More of for a Flat Belly:Beans and lentils:Fiber-packed legumes, especially chickpeas, are a frequent flier in this healthy diet.Whole grains:Oatmeal, quinoa, brown rice and whole-wheat pasta and breads are high in fiber and far more nutritious than their refined-grain counterparts.Nuts and seeds:All varieties of nuts and seeds are an easy and delicious feature in the Mediterranean diet.Fish:Seafood, especially fatty fish like salmon, anchovies and sardines, packs in the protein and heath benefits.Healthy fats:Unsaturated fats like olive oil, avocado and olives add flavor and help fight inflammation.How to Meal-Prep Your Week of Meals:Make theParmesan & Vegetable Muffin-Tin Omeletsto have for breakfast throughout the week. For easy clean-up, use these reusable silicone muffin cups. Pack up the egg cups in a reusable silicone bag to take to-go.Prepare theBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5. Store these healthy lunches in an air-tight meal-prep container to keep fresh. Store dressing separately in a leak-proof container and wait to add till ready to eat to prevent wilting.Day 1Breakfast (229 calories)1 cup low-fat plain Greek yogurt1/4 cup raspberries1 Tbsp. chopped walnutsA.M. Snack (77 calories)1 small appleLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (70 calories)2 clementinesDinner (480 calories)1 servingCrock-Pot Lemon Chicken with Tomatoes & Kalamata OlivesDaily Totals:1,217 calories, 83 g protein, 117 g carbohydrates, 30 g fiber, 50 g fat, 9 g saturated fat, 936 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 2 cups yogurt and 1/4 cup chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.Day 2Breakfast (250 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1 clementineA.M. Snack (62 calories)1 cup blackberriesLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (77 calories)1 small appleDinner (481 calories)1 servingSalmon with Roasted Red Pepper Quinoa SaladMeal-Prep Tip:Prepare 2 servingsApple Cinnamon Chia Puddingto have for breakfast on Days 3 and 4.Daily Totals:1,207 calories, 66 g protein, 110 g carbohydrates, 30 g fiber, 57 g fat, 11 g saturated fat, 1,510 mg sodiumTo make it 1,500 calories:Add 1 small pear 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 30 unsalted dry-roasted almonds to A.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (95 calories)1 medium appleLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (359 calories)1 servingSpinach & Artichoke-Stuffed Portobello Mushrooms1 servingMassaged Kale SaladDaily Totals:1,188 calories, 53 g protein, 116 g carbohydrates, 35 g fiber, 63 g fat, 12 g saturated fat, 1,361 mg sodiumTo make it 1,500 calories:Add 1 clementine and 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 servingEverything Bagel Avocado Toastto dinner.Day 4Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (113 calories)1 1/4 cups nonfat plain kefirLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (84 calories)1 small pearDinner (453 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles2 cups mixed greens1 servingParsley-Lemon VinaigretteDaily Totals:1,219 calories, 52 g protein, 105 g carbohydrates, 31 g fiber, 70 g fat, 12 g saturated fat, 1,251 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 12 walnut halves to P.M. snack.Day 5Breakfast (250 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1 clementineA.M. Snack (131 calories)1 large pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (45 calories)1/2 cup nonfat plain kefirDinner (448 calories)1 servingMoroccan Chicken Tagine with Apricots & Olives2 cups mixed greens1 servingParsley-Lemon VinaigretteMeal-Prep Tip:Save 2 servings of theMoroccan Chicken Tagine with Apricots & Olivesto have for lunch on Days 6 and 7.Daily Totals:1,210 calories, 57 g protein, 116 g carbohydrates, 31 g fiber, 57 g protein, 62 g fat, 12 g saturated fat, 1,450 mg sodiumTo make it 1,500 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 40 unsalted dry-roasted almonds to A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.Day 6Breakfast (229 calories)1 cup low-fat plain Greek yogurt1/4 cup raspberries1 Tbsp. chopped walnutsA.M. Snack (101 calories)1 medium pearLunch (344 calories)1 servingMoroccan Chicken Tagine with Apricots & OlivesP.M. Snack (95 calories)1 medium appleDinner (452 calories)1 servingCumin Chicken & Chickpea Stew2 cups mixed greens1/4 of an avocado, diced1 servingParsley-Lemon VinaigretteMeal-Prep Tip:Prepare 1 servingApple Cinnamon Chia Puddingto have for breakfast tomorrowDaily Totals:1,221 calories, 78 g protein, 122 g carbohydrates, 30 g fiber, 52 g fat, 10 g saturated fat, 1,345 mg sodiumTo make it 1,500 calories:Increase to 2 Tbsp. chopped walnuts at breakfast 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 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 1 whole avocado at dinner.Day 7Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (95 calories)1 medium appleLunch (344 calories)1 servingMoroccan Chicken Tagine with Apricots & OlivesP.M. Snack (127 calories)1 clementine12 unsalted dry-roasted almondsDinner (415 calories)1 servingSpinach-Mushroom Fritatta with Avocado SaladDaily Totals:1,214 calories, 50 g protein, 122 g carbohydrates, 31 g fiber, 63 g fat, 10 g saturated fat, 1,187 mg sodiumTo make it 1,500 calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 small pear to lunch, increase to 1/3 cup almonds at P.M. snack and add 1 sliceWhite Bean & Avocado Toastto dinner.Don’t Miss!Healthy Mediterranean Recipes7-Day Flat-Belly Meal PlanMediterranean Diet Center30-Day Flat-Belly Diet PlanWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Losingbelly fatcan come with some serious health benefits, beyond just boosting your confidence. Having a larger midsection usually means there’s more visceral fat (the type of fat that surrounds your organs), which research shows can increase the risk of heart disease, diabetes and inflammation. Decreasing the amount of visceral fat means your risk for developing those diseases goes down. The good news is that you don’t need to follow any crazy fad diets to lose this weight. A healthy balanced diet will do the trick, like theMediterranean diet.See More:30 Days of Mediterranean Flat Belly DinnersIn this healthy meal plan, we combine research-backedflat-belly foods—like peanuts, avocado, artichokes and chickpeas—with2020’s best diet, the Mediterranean diet, to help you reduce your waistline while reaping thehealth benefits(and flavors!) of the Mediterranean. This flat-belly diet plan incorporates fat-burning foods and is set at 1,200 calories a day to promote a healthy weight loss of 1 to 2 pounds a week, with modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on yourcalorie needs. Although weight loss plays an important role, lifestyle factors like quality sleep, exercise and stress reduction can also help lower belly fat.Mediterranean Foods to Eat More of for a Flat Belly:Beans and lentils:Fiber-packed legumes, especially chickpeas, are a frequent flier in this healthy diet.Whole grains:Oatmeal, quinoa, brown rice and whole-wheat pasta and breads are high in fiber and far more nutritious than their refined-grain counterparts.Nuts and seeds:All varieties of nuts and seeds are an easy and delicious feature in the Mediterranean diet.Fish:Seafood, especially fatty fish like salmon, anchovies and sardines, packs in the protein and heath benefits.Healthy fats:Unsaturated fats like olive oil, avocado and olives add flavor and help fight inflammation.How to Meal-Prep Your Week of Meals:Make theParmesan & Vegetable Muffin-Tin Omeletsto have for breakfast throughout the week. For easy clean-up, use these reusable silicone muffin cups. Pack up the egg cups in a reusable silicone bag to take to-go.Prepare theBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5. Store these healthy lunches in an air-tight meal-prep container to keep fresh. Store dressing separately in a leak-proof container and wait to add till ready to eat to prevent wilting.Day 1Breakfast (229 calories)1 cup low-fat plain Greek yogurt1/4 cup raspberries1 Tbsp. chopped walnutsA.M. Snack (77 calories)1 small appleLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (70 calories)2 clementinesDinner (480 calories)1 servingCrock-Pot Lemon Chicken with Tomatoes & Kalamata OlivesDaily Totals:1,217 calories, 83 g protein, 117 g carbohydrates, 30 g fiber, 50 g fat, 9 g saturated fat, 936 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 2 cups yogurt and 1/4 cup chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.Day 2Breakfast (250 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1 clementineA.M. Snack (62 calories)1 cup blackberriesLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (77 calories)1 small appleDinner (481 calories)1 servingSalmon with Roasted Red Pepper Quinoa SaladMeal-Prep Tip:Prepare 2 servingsApple Cinnamon Chia Puddingto have for breakfast on Days 3 and 4.Daily Totals:1,207 calories, 66 g protein, 110 g carbohydrates, 30 g fiber, 57 g fat, 11 g saturated fat, 1,510 mg sodiumTo make it 1,500 calories:Add 1 small pear 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 30 unsalted dry-roasted almonds to A.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (95 calories)1 medium appleLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (359 calories)1 servingSpinach & Artichoke-Stuffed Portobello Mushrooms1 servingMassaged Kale SaladDaily Totals:1,188 calories, 53 g protein, 116 g carbohydrates, 35 g fiber, 63 g fat, 12 g saturated fat, 1,361 mg sodiumTo make it 1,500 calories:Add 1 clementine and 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 servingEverything Bagel Avocado Toastto dinner.Day 4Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (113 calories)1 1/4 cups nonfat plain kefirLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (84 calories)1 small pearDinner (453 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles2 cups mixed greens1 servingParsley-Lemon VinaigretteDaily Totals:1,219 calories, 52 g protein, 105 g carbohydrates, 31 g fiber, 70 g fat, 12 g saturated fat, 1,251 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 12 walnut halves to P.M. snack.Day 5Breakfast (250 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1 clementineA.M. Snack (131 calories)1 large pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (45 calories)1/2 cup nonfat plain kefirDinner (448 calories)1 servingMoroccan Chicken Tagine with Apricots & Olives2 cups mixed greens1 servingParsley-Lemon VinaigretteMeal-Prep Tip:Save 2 servings of theMoroccan Chicken Tagine with Apricots & Olivesto have for lunch on Days 6 and 7.Daily Totals:1,210 calories, 57 g protein, 116 g carbohydrates, 31 g fiber, 57 g protein, 62 g fat, 12 g saturated fat, 1,450 mg sodiumTo make it 1,500 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 40 unsalted dry-roasted almonds to A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.Day 6Breakfast (229 calories)1 cup low-fat plain Greek yogurt1/4 cup raspberries1 Tbsp. chopped walnutsA.M. Snack (101 calories)1 medium pearLunch (344 calories)1 servingMoroccan Chicken Tagine with Apricots & OlivesP.M. Snack (95 calories)1 medium appleDinner (452 calories)1 servingCumin Chicken & Chickpea Stew2 cups mixed greens1/4 of an avocado, diced1 servingParsley-Lemon VinaigretteMeal-Prep Tip:Prepare 1 servingApple Cinnamon Chia Puddingto have for breakfast tomorrowDaily Totals:1,221 calories, 78 g protein, 122 g carbohydrates, 30 g fiber, 52 g fat, 10 g saturated fat, 1,345 mg sodiumTo make it 1,500 calories:Increase to 2 Tbsp. chopped walnuts at breakfast 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 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 1 whole avocado at dinner.Day 7Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (95 calories)1 medium appleLunch (344 calories)1 servingMoroccan Chicken Tagine with Apricots & OlivesP.M. Snack (127 calories)1 clementine12 unsalted dry-roasted almondsDinner (415 calories)1 servingSpinach-Mushroom Fritatta with Avocado SaladDaily Totals:1,214 calories, 50 g protein, 122 g carbohydrates, 31 g fiber, 63 g fat, 10 g saturated fat, 1,187 mg sodiumTo make it 1,500 calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 small pear to lunch, increase to 1/3 cup almonds at P.M. snack and add 1 sliceWhite Bean & Avocado Toastto dinner.Don’t Miss!Healthy Mediterranean Recipes7-Day Flat-Belly Meal PlanMediterranean Diet Center30-Day Flat-Belly Diet PlanWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Losingbelly fatcan come with some serious health benefits, beyond just boosting your confidence. Having a larger midsection usually means there’s more visceral fat (the type of fat that surrounds your organs), which research shows can increase the risk of heart disease, diabetes and inflammation. Decreasing the amount of visceral fat means your risk for developing those diseases goes down. The good news is that you don’t need to follow any crazy fad diets to lose this weight. A healthy balanced diet will do the trick, like theMediterranean diet.See More:30 Days of Mediterranean Flat Belly DinnersIn this healthy meal plan, we combine research-backedflat-belly foods—like peanuts, avocado, artichokes and chickpeas—with2020’s best diet, the Mediterranean diet, to help you reduce your waistline while reaping thehealth benefits(and flavors!) of the Mediterranean. This flat-belly diet plan incorporates fat-burning foods and is set at 1,200 calories a day to promote a healthy weight loss of 1 to 2 pounds a week, with modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on yourcalorie needs. Although weight loss plays an important role, lifestyle factors like quality sleep, exercise and stress reduction can also help lower belly fat.Mediterranean Foods to Eat More of for a Flat Belly:Beans and lentils:Fiber-packed legumes, especially chickpeas, are a frequent flier in this healthy diet.Whole grains:Oatmeal, quinoa, brown rice and whole-wheat pasta and breads are high in fiber and far more nutritious than their refined-grain counterparts.Nuts and seeds:All varieties of nuts and seeds are an easy and delicious feature in the Mediterranean diet.Fish:Seafood, especially fatty fish like salmon, anchovies and sardines, packs in the protein and heath benefits.Healthy fats:Unsaturated fats like olive oil, avocado and olives add flavor and help fight inflammation.How to Meal-Prep Your Week of Meals:Make theParmesan & Vegetable Muffin-Tin Omeletsto have for breakfast throughout the week. For easy clean-up, use these reusable silicone muffin cups. Pack up the egg cups in a reusable silicone bag to take to-go.Prepare theBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5. Store these healthy lunches in an air-tight meal-prep container to keep fresh. Store dressing separately in a leak-proof container and wait to add till ready to eat to prevent wilting.Day 1Breakfast (229 calories)1 cup low-fat plain Greek yogurt1/4 cup raspberries1 Tbsp. chopped walnutsA.M. Snack (77 calories)1 small appleLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (70 calories)2 clementinesDinner (480 calories)1 servingCrock-Pot Lemon Chicken with Tomatoes & Kalamata OlivesDaily Totals:1,217 calories, 83 g protein, 117 g carbohydrates, 30 g fiber, 50 g fat, 9 g saturated fat, 936 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 2 cups yogurt and 1/4 cup chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.Day 2Breakfast (250 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1 clementineA.M. Snack (62 calories)1 cup blackberriesLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (77 calories)1 small appleDinner (481 calories)1 servingSalmon with Roasted Red Pepper Quinoa SaladMeal-Prep Tip:Prepare 2 servingsApple Cinnamon Chia Puddingto have for breakfast on Days 3 and 4.Daily Totals:1,207 calories, 66 g protein, 110 g carbohydrates, 30 g fiber, 57 g fat, 11 g saturated fat, 1,510 mg sodiumTo make it 1,500 calories:Add 1 small pear 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 30 unsalted dry-roasted almonds to A.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (95 calories)1 medium appleLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (359 calories)1 servingSpinach & Artichoke-Stuffed Portobello Mushrooms1 servingMassaged Kale SaladDaily Totals:1,188 calories, 53 g protein, 116 g carbohydrates, 35 g fiber, 63 g fat, 12 g saturated fat, 1,361 mg sodiumTo make it 1,500 calories:Add 1 clementine and 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 servingEverything Bagel Avocado Toastto dinner.Day 4Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (113 calories)1 1/4 cups nonfat plain kefirLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (84 calories)1 small pearDinner (453 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles2 cups mixed greens1 servingParsley-Lemon VinaigretteDaily Totals:1,219 calories, 52 g protein, 105 g carbohydrates, 31 g fiber, 70 g fat, 12 g saturated fat, 1,251 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 12 walnut halves to P.M. snack.Day 5Breakfast (250 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1 clementineA.M. Snack (131 calories)1 large pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (45 calories)1/2 cup nonfat plain kefirDinner (448 calories)1 servingMoroccan Chicken Tagine with Apricots & Olives2 cups mixed greens1 servingParsley-Lemon VinaigretteMeal-Prep Tip:Save 2 servings of theMoroccan Chicken Tagine with Apricots & Olivesto have for lunch on Days 6 and 7.Daily Totals:1,210 calories, 57 g protein, 116 g carbohydrates, 31 g fiber, 57 g protein, 62 g fat, 12 g saturated fat, 1,450 mg sodiumTo make it 1,500 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 40 unsalted dry-roasted almonds to A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.Day 6Breakfast (229 calories)1 cup low-fat plain Greek yogurt1/4 cup raspberries1 Tbsp. chopped walnutsA.M. Snack (101 calories)1 medium pearLunch (344 calories)1 servingMoroccan Chicken Tagine with Apricots & OlivesP.M. Snack (95 calories)1 medium appleDinner (452 calories)1 servingCumin Chicken & Chickpea Stew2 cups mixed greens1/4 of an avocado, diced1 servingParsley-Lemon VinaigretteMeal-Prep Tip:Prepare 1 servingApple Cinnamon Chia Puddingto have for breakfast tomorrowDaily Totals:1,221 calories, 78 g protein, 122 g carbohydrates, 30 g fiber, 52 g fat, 10 g saturated fat, 1,345 mg sodiumTo make it 1,500 calories:Increase to 2 Tbsp. chopped walnuts at breakfast 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 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 1 whole avocado at dinner.Day 7Breakfast (233 calories)1 servingApple Cinnamon Chia PuddingA.M. Snack (95 calories)1 medium appleLunch (344 calories)1 servingMoroccan Chicken Tagine with Apricots & OlivesP.M. Snack (127 calories)1 clementine12 unsalted dry-roasted almondsDinner (415 calories)1 servingSpinach-Mushroom Fritatta with Avocado SaladDaily Totals:1,214 calories, 50 g protein, 122 g carbohydrates, 31 g fiber, 63 g fat, 10 g saturated fat, 1,187 mg sodiumTo make it 1,500 calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 small pear to lunch, increase to 1/3 cup almonds at P.M. snack and add 1 sliceWhite Bean & Avocado Toastto dinner.Don’t Miss!Healthy Mediterranean Recipes7-Day Flat-Belly Meal PlanMediterranean Diet Center30-Day Flat-Belly Diet Plan
Losingbelly fatcan come with some serious health benefits, beyond just boosting your confidence. Having a larger midsection usually means there’s more visceral fat (the type of fat that surrounds your organs), which research shows can increase the risk of heart disease, diabetes and inflammation. Decreasing the amount of visceral fat means your risk for developing those diseases goes down. The good news is that you don’t need to follow any crazy fad diets to lose this weight. A healthy balanced diet will do the trick, like theMediterranean diet.
See More:30 Days of Mediterranean Flat Belly Dinners
In this healthy meal plan, we combine research-backedflat-belly foods—like peanuts, avocado, artichokes and chickpeas—with2020’s best diet, the Mediterranean diet, to help you reduce your waistline while reaping thehealth benefits(and flavors!) of the Mediterranean. This flat-belly diet plan incorporates fat-burning foods and is set at 1,200 calories a day to promote a healthy weight loss of 1 to 2 pounds a week, with modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on yourcalorie needs. Although weight loss plays an important role, lifestyle factors like quality sleep, exercise and stress reduction can also help lower belly fat.
Mediterranean Foods to Eat More of for a Flat Belly:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (229 calories)
A.M. Snack (77 calories)
Lunch (360 calories)
P.M. Snack (70 calories)
Dinner (480 calories)
Daily Totals:1,217 calories, 83 g protein, 117 g carbohydrates, 30 g fiber, 50 g fat, 9 g saturated fat, 936 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 2 cups yogurt and 1/4 cup chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 2
Breakfast (250 calories)
A.M. Snack (62 calories)
Lunch (337 calories)
P.M. Snack (77 calories)
Dinner (481 calories)
Meal-Prep Tip:Prepare 2 servingsApple Cinnamon Chia Puddingto have for breakfast on Days 3 and 4.
Daily Totals:1,207 calories, 66 g protein, 110 g carbohydrates, 30 g fiber, 57 g fat, 11 g saturated fat, 1,510 mg sodium
To make it 1,500 calories:Add 1 small pear 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 30 unsalted dry-roasted almonds to A.M. snack and 1 servingGuacamole Chopped Saladto dinner.
Day 3
Breakfast (233 calories)
A.M. Snack (95 calories)
P.M. Snack (166 calories)
Dinner (359 calories)
Daily Totals:1,188 calories, 53 g protein, 116 g carbohydrates, 35 g fiber, 63 g fat, 12 g saturated fat, 1,361 mg sodium
To make it 1,500 calories:Add 1 clementine and 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 4
A.M. Snack (113 calories)
P.M. Snack (84 calories)
Dinner (453 calories)
Daily Totals:1,219 calories, 52 g protein, 105 g carbohydrates, 31 g fiber, 70 g fat, 12 g saturated fat, 1,251 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 12 walnut halves to P.M. snack.
Day 5
A.M. Snack (131 calories)
P.M. Snack (45 calories)
Dinner (448 calories)
Meal-Prep Tip:Save 2 servings of theMoroccan Chicken Tagine with Apricots & Olivesto have for lunch on Days 6 and 7.
Daily Totals:1,210 calories, 57 g protein, 116 g carbohydrates, 31 g fiber, 57 g protein, 62 g fat, 12 g saturated fat, 1,450 mg sodium
To make it 1,500 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 40 unsalted dry-roasted almonds to A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.
Day 6
A.M. Snack (101 calories)
Lunch (344 calories)
P.M. Snack (95 calories)
Dinner (452 calories)
Meal-Prep Tip:Prepare 1 servingApple Cinnamon Chia Puddingto have for breakfast tomorrow
Daily Totals:1,221 calories, 78 g protein, 122 g carbohydrates, 30 g fiber, 52 g fat, 10 g saturated fat, 1,345 mg sodium
To make it 1,500 calories:Increase to 2 Tbsp. chopped walnuts at breakfast 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 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 1 whole avocado at dinner.
Day 7
P.M. Snack (127 calories)
Dinner (415 calories)
Daily Totals:1,214 calories, 50 g protein, 122 g carbohydrates, 31 g fiber, 63 g fat, 10 g saturated fat, 1,187 mg sodium
To make it 1,500 calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 small pear to lunch, increase to 1/3 cup almonds at P.M. snack and add 1 sliceWhite Bean & Avocado Toastto dinner.
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