7 Meal Plans To Lose Belly Fat

Last updated on September 29, 2022

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If you are trying to lose belly fat, having a meal plan will come in handy.

You will meet the calorie deficit required to lose weight while still eating nutritious foods when you do a meal plan correctly.

Preparing your meals in advance or knowing what to eat helps you stick to the recommended number of calories you should consume.

When you do not know what to eat for your next meal, you might be tempted to eat foods that can increase the accumulation of fats around your belly.

This article looks at the meal plan to lose belly fat.

3 Main Characteristics of effective meal plan to get flat tummy

Meal Plan To Get Flat Tummy

Meal plans to lose belly fat from one person to another. What works for another person might not necessarily work for you.

The most important thing to consider is the number of calories you need to consume daily to lose belly fat.

With the help of a nutritionist, you will know how much to consume. There are also so many free calorie calculators that you can use to know your ideal daily calorie intake.

One such calculator is the Macros Inc . You will need to enter your details such as current weight, age, height, goals, and activity level.

Once you know the recommended calorie intake, the next step is identifying foods that will help you achieve that intake.

An effective meal plan to lose belly fat should contain the following;

1) Must include proteins and fiber

Proteins and fiber are required to lose belly fat.  These nutrients are satiating and keep you full for a longer period.

Fiber helps will digestion and prevents issues like constipation. Proteins help with fat burning and are also necessary to build muscle.

2) Must contain fruits and vegetables

Fruits and vegetables will help you reach your nutrients every day. They contain lots of nutrients that are required for the overall health of your body.

When it comes to losing belly fat, most fruits and vegetables contain lots of water and a few calories.

3) Contains limited processed foods and sugars

If you want to lose belly fat, you must reduce the consumption of processed foods and sugars. Most of such foods do not have nutrients and contain lots of calories.

Here are some useful tips on making a meal plan to lose belly fat.

How to make a meal plan to lose stomach fat

making meal plan

1) Use a meal plan that fits your routine

If you have a busy work schedule, you can prepare your meals for the week at once, maybe during the weekend, and refrigerate them

Suppose you can prepare fresh meals every other time. Whichever method you use, ensure to stick to the meal plan.

2) Have a variety of meals

Eating the same foods over an extended period can make your meal plans boring. You might also lose the motivation to stick to the meal plan.

It is always important to add a variety of foods not to get bored of maintaining a healthy diet.

3) Consider snacks

Even with a meal plan, do not starve yourself for long periods. When you do this, you might end up overeating in your next meal.

To avoid such scenarios, consider having healthy snacks in between meals. Nuts, fruit slices, and protein bars are excellent snacks.

However, be careful not to go above your daily calorie intake.

4) Use an app

Creating a meal plan that will enable you to lose belly fat can be quite difficult, particularly if you are new to meal preparations.

In this case, you might consider using a meal preparation app. It will make your work easier and help calculate the nutrients and calories you consume.

Some apps will give you templates that you can easily alter if you have allergies or cannot afford certain foods. You might also get a grocery list and recipes done for you.

Check out some of the best meal planning apps here.

When making a meal plan, other factors you should consider include your budget and any allergies you might have.

Examples of meal plan to get rid of stomach pouch

Meal Plan To Lose Belly Fat

Here is an example of a meal plan to consider to lose belly fat.

You can substitute these foods with others in case you are allergic to the ones listed below.

Day One

Before Breakfast: Warm water + juice of half a lime + 1 teaspoon organic honey

Breakfast: Three egg white and spinomeletette + 1 cup black coffee

Lunch: ½ cup mushroom quinoa + ½ cup yogurt

Dinner: Grilled chicken breast/mushrooms with garlic oil

Day Two

Before Breakfast: Two teaspoons fenugreek soaked in 1 cup water

Breakfast: Oatmeal with fruits and nuts

Lunch: Boiled chicken salad or lettuce, tomato, feta salad

Dinner: Chicken or mushroom soup

Day Three

Before Breakfast: Two teaspoons fenugreek soaked in 1 cup water

Breakfast:  Two medium-sized oatmeal pancakes

Lunch: White bean & veggie salad

Dinner: 1 cup lentil soup with vegetables

Day Four

Before Breakfast: 1 cup water + juice of half a lime

Breakfast: Three egg white and spinomeletette + 1 cup black coffee

Lunch: ½ cup mushroom quinoa + ½ cup yogurt

Dinner: 3 oz grilled fish/chicken or ½ cup grilled tofu + vegetables

Day Five

Before Breakfast: Warm water + juice of half a lime + 1 teaspoon organic honey

Breakfast: Greek muffin-tin omelets with feta & peppers, one medium-sized orange, a cup of green tea

Lunch: 1 cup mushroom and vegetable millets + ½ cup yogurt

Dinner: Grilled chicken breast/mushrooms with garlic oil

Day Six

Before Breakfast: 1 cup water + juice of half a lime

Breakfast:  Oatmeal with fruits and nuts

Lunch: Boiled chicken salad or lettuce, tomato, feta salad

Dinner: Grilled veggies and stuffed chicken

Day Seven

Before Breakfast: 1 cup water + juice of half a lime

Breakfast:  1 cup green tea + 2 boiled egg whites + 4 almonds

Lunch: Tofu and vegetables stir fry + ½ cup brown rice

Dinner: Chicken or mushroom soup

Snack options

  • 1 cup watermelon with a little black salt and lime juice
  • One orange
  • 1 cup Greek yogurt
  • One apple
  • One protein bar

Conclusion

A meal plan to lose belly fat should not be complicated. There are several foods within your reach that you can use to achieve your nutrient and calorie intake daily.

Your meal plan should not be restrictive or boring. Add healthy foods that you like and can tolerate.

Once in a while, do a cheat meal and eat your favorite foods. However, do not go way above your daily calorie intake.

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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