Healthy Meal Plan for Losing Belly Fat
Burning belly fat doesn’t always have to be strenuous, there are many programs on how to lose belly fat which are easy to follow and would improve your health in general without you skipping meals.
In this article I am going to share a healthy meal plan for loosing belly fat fast. Belly fat diet plan is one simple and effective method that works irrespective of age or gender because it requires little effort and discipline to get the result you desire.
It is important you be in the right frame of mind if you want to lose belly fat, get that flat tummy, and live healthier. Let us work together with a healthy eating plan that will help you lose the fat stomach.
Table of Contents
HEALTHY MEAL PLAN FOR LOSING BELLY FAT
According to http://www.eatingwell.com/article/290676/7-day-flat-belly-meal-plan/ these are the healthy meal plan for losing belly fat.
| DAY 1 | Breakfast; (290 calories, 4 g fiber) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium orange 8 oz. green tea A.M. Snack (214 calories, 11 g fiber) 1 cup low-fat kefir 1 cup raspberries, fresh or frozen 2 tsp. chia seeds. Lunch; (345 calories, 8 g fiber) 1 serving Whole-Wheat Veggie Wrap P.M. Snack (221 calories, 4 g fiber) 1/4 cup Chile-Lime Peanuts. Dinner; (410 calories, 13 g fiber) 2 cups Baked Vegetable Soup 1 4-inch whole-wheat pita round, toasted and topped with 1/4 cup hummus Daily Totals: 1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodium |
| DAY 2 | Breakfast; (290 calories, 4 g fiber) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium orange 8 oz. green tea A.M. Snack (214 calories, 11 g fiber) 1 cup low-fat kefir 1 cup raspberries, fresh or frozen 2 tsp. chia seeds. Lunch; (324 calories, 4 g fiber) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette P.M. Snack (46 calories, 2 g fiber) 1 1/2 cups air-popped popcorn topped with 1 tsp. Italian seasoning. Dinner; (630 calories, 12 g fiber) 1 3/4 cups Chickpea Pasta with Lemony-Parsley Pesto Meal-Prep Tip: Save 1 cup of the Sheet-Pan Roasted Root Vegetables (part of tonight’s dinner prep) for dinner on Day 4. Daily Totals: 1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodium. |
| DAY 3 | Breakfast; (290 calories, 4 g fiber) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium orange 8 oz. green tea A.M. Snack (210 calories, 4 g fiber) 1 medium banana 1 Tbsp. peanut butter. Lunch; (324 calories, 4 g fiber) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette P.M. Snack (159 calories, 11 g fiber) 1/2 cup low-fat kefir 1 cup raspberries, fresh or frozen 2 tsp. chia seeds Dinner (446 calories, 10 g fiber) 1 serving Chickpea Curry 1 (6-inch) whole-wheat pita bread. Evening; Snack (103 calories, 3 g fiber) 1 serving (2 rings) Apple “Donuts” Daily Totals: 1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodium |
| DAY 4 | Breakfast; (380 calories, 10 g fiber) 1 serving Matcha Green-Tea Latte 1 serving Everything Bagel Avocado Toast 2 kiwi fruit A.M. Snack (113 calories, 1 g fiber) 1/2 serving (1 muffin) Greek Muffin-Tin Omelets with Feta & Peppers. Lunch; (324 calories, 4 g fiber) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette P.M. Snack (221 calories, 4 g fiber) 1/4 cup Chile-Lime Peanuts. Dinner; (453 calories, 14 g fiber) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium |
| DAY 5 | Breakfast; (490 calories, 18 g fiber) 1 cup kefir 3/4 cup unsweetened muesli 3/4 cup raspberries Top kefir with muesli and berries 8 oz. green tea A.M. Snack (113 calories, 1 g fiber) 1/2 serving (1 muffin) Greek Muffin-Tin Omelets with Feta & Peppers. Lunch; (324 calories, 4 g fiber) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette P.M. Snack (95 calories, 4 g fiber) 1 medium apple. Dinner; (497 calories, 8 g fiber) 1 serving Spaghetti Squash & Chicken with Avocado Pesto Daily Totals: 1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium |
| DAY 6 | Breakfast; (296 calories, 6 g fiber) 1 serving Matcha Green-Tea Latte 1 serving Everything Bagel Avocado Toast A.M. Snack (113 calories, 1 g fiber) 1/2 serving (1 muffin) Greek Muffin-Tin Omelets with Feta & Peppers. Lunch; (360 calories, 13 g fiber) 1 serving White Bean & Veggie Salad A.M. Snack (210 calories, 4 g fiber) 1 medium banana 1 Tbsp. peanut butter. Dinner; (532 calories, 5 g fiber) 1 serving Shrimp Paulista 1 cup cooked brown rice topped with 1 tsp. chopped parsley 1 cup steamed broccoli florets topped with 2 tsp. olive oil and seasoned with a pinch each of salt and pepper Daily Totals: 1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodium |
| DAY 7 | Breakfast; (290 calories, 4 g fiber) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium orange 8 oz. green tea A.M. Snack (200 calories, 5 g fiber) 1 medium apple 1 Tbsp. peanut butter. Lunch; (230 calories, 11 g fiber) 1 serving White Bean & Avocado Toast P.M. Snack (186 calories, 11 g fiber) 3/4 cup low-fat kefir 1 cup raspberries, fresh or frozen 2 tsp. chia seeds. Dinner; (605 calories, 8 g fiber) 1 serving Hasselback Caprese Chicken 1 cup cooked brown rice 1/2 tsp. dried oregano Daily Totals: 1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium |
SOURCE>>> http://www.eatingwell.com/article/290676/7-day-flat-belly-meal-plan/
BELLY FAT DIET PLAN
The very first thing to note about a healthy meal plan for losing belly fat is to have a Fat Loss Diet Plan that will enable you to eat the right kind of food as this helps to lose belly fat.
Following a well thoghout out healthy meal plan for losing belly fat will meet your needs and requirements.
The belly fat diet plan below is from https://www.healthifyme.com/blog/reduce-belly-fat/.
It is a 1200 calorie diet plan that will assist you in planning your diet to lose belly fat.
A 1200 calorie diet plan works better for women while a 1500 calorie diet plan is ideal for men. We also recommend you consult a nutritionist to choose your diet plan accordingly.
| TIME | MEAL |
| 7: 00AM | Lemon Cinnamon Water (1 Glass) |
| 8:00AM | Vegetables Sandwich (1 Sandwich) Skimmed Milk( 1 Glass) |
| 11:00AM | Water Melon (1 cup,diced), Almond (5 Almond) |
| 1:00PM | Masala Khichdi(2 Katori), Sprouts Curd Salad(1 Katori), Low Fat Curd Kadhi (1 Katori) |
| 3:30PM | Buttermilk (1 Glass) |
| 4:00PM | Green Tea( 1 Tea Cup) |
| 5:00PM | Boiled Chana(0.5 Katori) |
| 8:30PM | Chapati ( 2 Piece), Palak Paneer(1 Katori), Cucumber (0.5 cucumber (8-1/4) |
| 11:00PM | Skimmed Milk (1 Cup) |
From the above belly fat diet plan, its advisable you start your day with a glass of Lemon cinnamon water.
Then have a vegetable sandwich for breakfast, accompanied by a glass of skim milk. Follow that up by eating fruits and almonds at 11:00 AM. Have lunch at 1:00 PM.
Eat two katoris of Masala Khichdi along with a katori each of Sprouts Curd salad and Low-Fat Curd Kadhi.
Allow the food digest with a glass of buttermilk at 3:30 PM. Then you drink a cup of green tea at 4:00 PM. Have half a katori of boiled chana an hour after that.
For dinner, eat two pieces of chapati along with a katori of palak paneer and half a cucumber. End your day with a cup of skimmed milk.
Ensure that your diet is balanced and that you are consuming as many nutrients as possible, while also ensuring you burn more calories than your daily intake.
READ ALSO: ACUPRESSURE POINTS WITH PROS AND CONS
HOW TO LOSE BELLY FAT IN A WEEK
Apart from excersises you can do to help you lose your belly fat, below are healthy routtines, icluding habits, diet plan, meal plan that will assist you with stomach loss;
Recent studies have shown that the most effective form of exercise to reduce belly fat is to include aerobic exercises in your daily routine. Aerobic classes include; high-intensity workouts of running and swimming. The frequency and duration are essential for a quality result.
Start your day with some Greek yogurt, protein smoothies, scrambled egg whites, or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs.
Proteins increase your metabolic rate while retaining muscle mass during weight loss. You can also add proteins such as eggs, fish, chicken, beans or dairy in every other meal.
You have to reduce your salt intake. Salt has the ability to retain water and makes your belly or stomach feels bloated.
Add fatty fish to your diet becasue fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat.
Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.
Pay attention to drinking enough water. Have adequate water to flush away those toxins. This will give you the dual benefits of glowing skin and a flat tummy. Drinking water does not only mean having gallons of water in a day but also drinking healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.
To achieve a flat tummy in a week quickly, you have to stop drinking too much of alcohol because, it can make your stomach feel bloated. To get that perfect tummy for a figure-hugging dress or silk saree, stay away from having any alcohol.
To lose belly fat in a week, you have to pay attention to what you eat. The kind of food you will eat plays a role in bringing about your deisred change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.
We also recommend you pay attention to soluble fiber. Soluble fibers absorb water and form a gel that lowers fat absorption which is a good thing for someone seeking to lose weight. You can find them in barley, nuts, seeds, beans, and lentils.
Another very important and widely known health trend for burning belly fat and improving your overall health and well-being is the intermittent fasting calculator. This helps you in cycling between eating and fasting.
Furthermore, diet routine and the food we consume sure have an effect on our general metabolism, reduces stress, inflammation ad weight loss.
Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So, stay away from anything that causes stress.
EASY FLAT BELLY DIET PLAN
This easy to follow guide on flat bely diet plan is from https://www.essentials.co.za/lifestyle/health/5-day-flat-belly-plan
The diet plan is easy to follow as it promises a fast way to get a flat tummy in 5 to 10 days
Breakfast ; ½ cup cooked rolled organic plain oats (not instant)
OR ¼ cup quinoa with cinnamon and berries (No milk or sugar) OR 1 whole Pawpaw with lemon juice and a tablespoon of mixed seeds (try sunflower, linseed and pumpkin seeds)
Mid-morning snack; 10 almonds (raw unsalted) and a handful of strawberries
Lunch; Veggie and protein green salad: As many raw or precooked vegetables as you like, think eggplant, peppers, onions, green beans, asparagus and zucchini; 120g grilled chicken or fish; and ½ an avocado
Grilled fish or organic free-range chicken with loads of green vegetables and a raw salad. You can dress your salad with some balsamic vinegar and 1 tsp olive oil.
Beverages; You’re allowed to drink one cup of black coffee a day — no sugar. Herbal teas — especially green tea. Water with lemon juice
Dairy and fizzy drinks will make you bloat and give you an extended tummy, so stick to herbal teas and water.
Be creative, add some lemon or chill your water and squeeze in the juice of a fresh orange or lime. It’s so delicious!
FLAT STOMACH DIET PLAN
Eating a healthy diet in the right proportions together with exercise can help you lose weight and lower your cholesterol. Using a flat stomach diet plan promotes successful weight loss in a more subtle but very effective ways.
A good meal plan that includes lots of fruits, vegetables, whole grains, and a moderate amount of unsaturated fats, meat, and dairy can help reduce fat stomach or belly fat and help you maintain a steady weight.
Your flat stomach diet plan is expected to help you achieve these goals:
- Cut calories, but not too much.
- Eat more fiber, especially soluble fiber.
Flat stomach diet plan should also include the intake of probiotic foods such as kefir, yogurt, kimchi, tempeh and pickles.
Protein shake should also be added to your diet plan because it boosts metabolism, reduces your appetite, and assist with fat loss especially around the stomach.
Limit your intake of carbs, eat foods rich in monounsaturated fatty acids, add apple cider vinegar to your diet, drink lots of water, and do some cardio.
DIET PLAN FOR FLAT STOMACH IN 2 WEEKS
Consistency, determination and a healthy eating plan is all you need to achieve your flat stomach goals.
You might say ‘well, I once had a diet plan for flat stomach in 2 weeks, but it didn’t’. Now the question is doing you really follow the meal plan judiciously? If you did, you would have seen results.
I once drew a diet plan for flat stomach for my sister and i. it wasn’t easy but we encouraged ourselves, followed the plan got our desired results.
In your diet plan for flat stomach in 2 weeks, activities such as brisk walk should be included. Take a brisk walk before breakfast.
These should also be included in your diet plan:
- Drink citrus-infused spa water.
- Start with some fibre loaded oatmeal.
- Eat read fruits such as watermelon, red grapes etc.
- Load up on avocado.
- Mix up a plant protein smoothie.
- Power up with eggs.
32 FOODS THAT BURN BELLY FAT FAST
Are you sad and uncomfortable about the way your belly looks? Have you been looking for foods that will help you burn belly fat fast? Below is a list of 32 foods that burn belly fat fast:
- Beans and legumes
- Whole eggs
- Boiled potatoes
- Chickpeas
- Pumpkin
- Fish
- Salmon
- Green vegetables
- Bananas
- Pineapple
- Oats
- Berries
- Yogurt
- Apple
- Watermelon
- Walnuts and almonds
- Extra virgin olive oil
- Milk
- Tomatoes
- Mushrooms
- Sweet potatoes
- Avocados
- Green tea
- Baked potatoes
- Coconut oil
- Oranges
- Chia seeds
- Asparagus
- Broccoli
- Herbs and spices
READ ALSO: HOW TO HAVE A FLAT STOMACH IN 3 WEEKS
HOW TO LOSE BELLY FAT NATURALLY?
People are so concerned about their belly, keeping in shape, and remain in health. The best healthy meal plan for losing belly fat naturally is below. While there are various approaches to losing belly fat, some like going for a belly fat diet plan or lose diet plan or belly meal plan.
Secondly, others go for exercise or the gym to burn out fast. Here are a few ways you to lose belly fat naturally:
- Limit Alcohol Consumption.
- Eat healthy food: Good and healthy food or meal helps build your abs.
- Engage in strength training because it builds muscle mass, prevents muscle loss, and helps fat loss.
- Eat Less of carbs because carbs give you energy but too much intake of carbs turns to fat. Your body stores carbs it doesn’t need as fat. This is what gives you belly fat.
- Never starve yourself because you want to lose belly fat. Instead, pay attention to healthy foods that will keep you healthy and fit.
- Eat more protein because the protein diet works great at burning your belly fat.
- Lastly, stay motivated: Motivate yourself to stay committed so you can achieve your flat tummy goal.
CONCLUSION
All the above various ways can assist you in dealing with and achieving a flat stomach in less than two to three weeks. Most of the best selling books above contain healthy meal plan for losing belly fat fast.
If you are dedicated to losing weight, get the best healthy meal plan for losing belly fat, and improve your health, then follow the above recommendations.
READ ALSO: FAT FLUSH SKINNY SMOOTHIE RECIPE
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