Diet

The trim tummy meal plan

Cut down on belly fat and avoid bloating with this dietitian-designed menu

trim tummy meal plan

No matter what your size or shape, we all like the idea of having a flat tummy. While it’s not everyone’s natural physique, there are ways to work towards a flat stomach. Regular sit-ups or curls, or other ways to work your core like pilates can certainly help. But there are also things to think about when eating. Certain fibrous foods, while healthy, can cause gas that leads to bloating. Consuming lots of water, spacing out your fibre intake and focusing on fibres from whole grains and fruits and vegetables versus legumes can help reduce the likelihood of unwanted effects of good fibre intake. Moderating your daily food intake to avoid overeating can also help your maintain a flatter abdomen. Check out this meal plan to see how you can do so!

How to use our meal plan
1. Use the calendar below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.

MONDAY
Breakfast
2 rice cakes
2 Tbsp almond butter
1 cup orange juice
1 cup milk or fortified soy milk
Snack
1 banana
1 cup yogourt or soy-based yogourt
Lunch
1 egg-salad pita wrap
1 whole wheat pita bread
1 cup baby spinach
1 hardboiled egg, sliced
½ cup red pepper, sliced
½ cup mushrooms, sliced
Snack
10 baby carrots
1 cup milk or soymilk
Dinner
Chicken with Smoky Peppers
1 cup basmati rice (cooked)
Shredded zucchini
1 zucchini (per serving), shredded
1 tsp olive oil
1 garlic clove
Heat oil in skillet over medium heat. Crush garlic clove and mix in shredded zucchini. Cook until tender, 3-5 minutes.
Total calories:
1734 kcal

TUESDAY
Breakfast
1 cup puffed rice cereal
½ cup strawberries, sliced
½ cup milk or fortified soy milk
Snack
½ bagel
2 Tbsp peanut butter
Lunch
Leftover Chicken with Smoky Peppers
1 cup basmati rice
Snack
1 orange
¼ cup almonds
Dinner
Curried burgers with peach salsa
whole grain hamburger bun
1 cob of corn, steamed or barbecued
Total calories:
1711 kcal

WEDNESDAY
Breakfast
1 simple smoothie
1 cup milk or fortified soymilk
1 banana
Blend together until smooth.
Snack
Cheese and crackers
4 whole grain crackers
2 oz. cheddar cheese
Lunch
Leftover curried burger with peach salsa
1 whole grain hamburger bun
1 apple
Snack
1 cup yogourt or soy-based yogourt
Dinner
Italian fish bake
1 cup cooked brown rice
1 cup steamed spinach
Total calories:
1810 kcal

THURSDAY
Breakfast
1 toasted waffle
1 cup orange juice
1 cup yogourt
Snack
¼ cup roasted almonds
Lunch
Sliced turkey sandwich
2 pieces of rye bread
2 oz. lean sliced turkey
1 tsp mustard
½ cup cut carrots
½ cup cut celery stalks
Snack
1 peach
4 ginger snap cookies
Dinner
Short-cut chicken biryani
1 cup vanilla frozen yogourt
Total calories:
1993 kcal

FRIDAY
Breakfast
1 cup whole grain cereal
½ cup skim milk or fortified soy milk
½ cup blueberries
Snack
1 cup yogourt or soy-based yogourt
½ cup cherries
Lunch
Leftover Short-cut chicken biryani
1 cup skim milk or fortified soy milk
Snack
1 orange
4 chocolate animal cookies
Dinner
Sesame-meatball stir-fry
1 cup cooked linguine or fettucine pasta
1 cup watermelon chunks
Total calories:
1977 kcal

SATURDAY
Breakfast
3 pancakes
1 Tbsp maple syrup
1 banana, sliced
1 cup skim milk or fortified soy milk
Snack
1 cup red grapes
Lunch
1 cup Roasted red pepper and corn chowder
1 pita
3 Tbsp hummus
Snack
10 baby carrots
Dinner
Sizzlin’ fajita-style supper
2 tortillas
1 Tbsp sour cream
2 chocolate chip cookies
Total calories:
Approximately 1503 kcal

SUNDAY
Breakfast
1 cup puffed rice cereal
½ cup blueberries
½ cup milk or fortified soy milk
Snack
1 apple
Lunch
1 cup leftover Sizzlin’ fajita style supper
Serve over 1 cup brown rice
Top with 1/2 avocado, sliced
Snack
1 granola bar
1 cup milk or fortified soy milk
Dinner
Greek scramble

Spinach salad
1 cup spinach leaves
½ cup mushrooms, sliced
½ pear, sliced
1/8 cup walnuts, toasted
1 cup red grapes

Total calories:
1885 kcal