CloseAlthough there’s no quick fix to lose inches in your midsection, research shows that eatingcertain foods, like peanuts, green tea and kefir, can help burn belly fat and promote weight loss. Another trick that can help with weight loss—maintaining a healthy gut, with a wide variety of good bacteria. People who have plenty ofhealthy gut bacteriatend to have a higher metabolism, slimmer waistlines and a lower risk of diseases like diabetes and hypertension. To improve your number and variety of gut-friendly bacteria, include plenty offiberandfermented foodsin your diet. Plus, watch the two sneaky culprits that increase belly fat—stressand lack of sleep. Reducing stress, getting plenty of exercise and improvingsleep qualitycan all play a role in reducing our midsections.Read More:Healthy Recipes for a Flatter StomachIn this healthy flat-belly meal plan for winter, we include seasonal flat-belly foods at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on yourcalorie needs.Looking for something else?See ourFlat-Belly Meal Plan for Falland ourHigh-Protein Flat-Belly Diet Meal PlanWhat Is the Flat-Belly Diet?Our take on the flat-belly diet is a plan that includesfoodsthat help banish stomach fat, like avocado and chickpeas, plus plenty offiberfrom legumes, whole grains, fruits and vegetables to help with healthy digestion. Incorporating fermented and probiotic foods to support a healthy gut can also make a big difference. Another key factor in this meal plan isweight loss—cutting back on total calorie intake is important to decreasing overall body fat. Filling up on more-nutritious whole foods while limiting processed foods, added sugars and refined grains is the backbone of a healthy flat-belly plan. Plus, we support good habits that promote a flat belly, likeexercise, adequate sleep and regular meals.Want to learn more about how to get a flat belly?Check outHow to Lose Belly Fat Fastfor more ideas.Flat-Belly Foods List for Winter:Fill up on the best produce of the season to help you lose belly fat.Citrus fruit:Grapefruit, oranges and clementinesRoot vegetables:Carrots, potato, beets, parsnips, rutabaga and moreWinter squash:Delicata, butternut, acorn and spaghetti squash are all great options.Hearty leafy greens:Chard, kale and collards still grow well as the temperatures dip.Legumes:Beans and lentils pack in the fiber when added to stews and chili.Plus, pomegranate, Brussels sprouts, cabbage and more!How to Meal-Prep Your Week of Meals:PrepareChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on days 2 through 5.Mix up theSesame-Cider Vinaigretteto have throughout the week.Day 1Breakfast (298 calories)1 servingSpinach & Egg Scramble with Raspberries1 cup green teaA.M. Snack (35 calories)1 clementineLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (149 calories)1 cup sliced red bell pepper1/4 cup guacamole, such asJason Mraz’s GuacamoleDinner (415 calories)1 servingRoasted Chicken & Winter Squash over Mixed GreensDaily Totals:1,222 calories, 65 g protein, 120 g carbohydrate, 34 g fiber, 58 g fat, 1,426 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1 large apple with 2 Tbsp. natural peanut butter to lunch, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 2Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (101 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories)1 orangeDinner (423 calories)1 servingWalnut-Rosemary Crusted Salmon1 servingArtichokes with Lemon & Dill1-oz. slice whole-wheat baguetteDaily Totals:1,188 calories, 71 g protein, 141 g carbohydrate, 31 g fiber, 43 g fat, 1,491 mg sodiumTo make it 1,500 calories:Add 1 medium apple to lunch and add 1/3 cup walnut halves to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (269 calories)1 servingPeanut Butter-Banana Cinnamon Toast1 cup green teaA.M. Snack (95 calories)1 medium appleLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories)1 medium orangeDinner (425 calories)1 servingLentil Stew with Salsa Verde2 cups mixed greens1 servingSesame-Cider VinaigretteDaily Totals: 1,200 calories, 59 g protein, 150 g carbohydrate, 34 g fiber, 45 g fat, 1,317 mg sodiumTo make it 1,500 calories:Add 3 Tbsp. natural peanut butter to A.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and add 1/4 cup unsalted almonds to P.M. snack.Day 4Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (131 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (116 calories)1 large appleDinner (359 calories)1 servingSeared Scallops with White Bean Ragu & Charred Lemon1 servingBasic QuinoaDaily Totals:1,208 calories, 63 g protein, 160 g carbohydrate, 32 g fiber, 38 g fat, 1,171 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto A.M. snack, and add 1 orange to lunch.Day 5Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (131 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (35 calories)1 clementineDinner (452 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingSesame-Cider VinaigretteMeal-Prep Tip:Refrigerate 2 servings ofChicken, Quinoa & Sweet Potato Casseroleto have for lunch on days 6 & 7.Daily Totals:1,220 calories, 63 g protein, 141 g carbohydrate, 29 g fiber, 48 g fat, 1,187 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast and increase to 2 clementines at P.M. snack.Day 6Breakfast (321 calories)1 servingPeanut Butter-Banana Cinnamon Toast1/2 cup low fat plain kefirA.M. Snack (14 calories)1/2 cup sliced bell pepperLunch (349 calories)1 servingChicken, Quinoa & Sweet Potato CasseroleP.M. Snack (131 calories)1 large pearDinner (409 calories)1 servingKohlrabi, Potato & Leek Soup1 servingMassaged Kale SaladDaily Totals:1,224 calories, 50 g protein, 162 g carbohydrate, 28 g fiber, 45 g fat, 1,469 mg sodiumTo make it 1,500 calories:Increase to 1 cup kefir and add 1 large apple to breakfast, and add 1/4 cup hummus to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and add 1/3 cup walnut halves to P.M. snack.Day 7Breakfast (297 calories)1 servingSpinach & Egg Scramble with Raspberries1 cup green teaA.M. Snack (62 calories)1 medium orangeLunch (349 calories)1 servingChicken, Quinoa & Sweet Potato CasseroleP.M. Snack (116 calories)1 large appleDinner (387 calories)1 servingSalt & Vinegar Sheet-Pan Chicken & Brussels SproutsDaily Totals:1,211 calories, 78 g protein, 126 g carbohydrate, 28 g fiber, 45 g fat, 1,422 mg sodiumTo make it 1,500 calories:Add 2 1/2 Tbsp. natural peanut butter to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Don’t Miss!8 Foods to Help You DebloatWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Close
Although there’s no quick fix to lose inches in your midsection, research shows that eatingcertain foods, like peanuts, green tea and kefir, can help burn belly fat and promote weight loss. Another trick that can help with weight loss—maintaining a healthy gut, with a wide variety of good bacteria. People who have plenty ofhealthy gut bacteriatend to have a higher metabolism, slimmer waistlines and a lower risk of diseases like diabetes and hypertension. To improve your number and variety of gut-friendly bacteria, include plenty offiberandfermented foodsin your diet. Plus, watch the two sneaky culprits that increase belly fat—stressand lack of sleep. Reducing stress, getting plenty of exercise and improvingsleep qualitycan all play a role in reducing our midsections.Read More:Healthy Recipes for a Flatter StomachIn this healthy flat-belly meal plan for winter, we include seasonal flat-belly foods at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on yourcalorie needs.Looking for something else?See ourFlat-Belly Meal Plan for Falland ourHigh-Protein Flat-Belly Diet Meal PlanWhat Is the Flat-Belly Diet?Our take on the flat-belly diet is a plan that includesfoodsthat help banish stomach fat, like avocado and chickpeas, plus plenty offiberfrom legumes, whole grains, fruits and vegetables to help with healthy digestion. Incorporating fermented and probiotic foods to support a healthy gut can also make a big difference. Another key factor in this meal plan isweight loss—cutting back on total calorie intake is important to decreasing overall body fat. Filling up on more-nutritious whole foods while limiting processed foods, added sugars and refined grains is the backbone of a healthy flat-belly plan. Plus, we support good habits that promote a flat belly, likeexercise, adequate sleep and regular meals.Want to learn more about how to get a flat belly?Check outHow to Lose Belly Fat Fastfor more ideas.Flat-Belly Foods List for Winter:Fill up on the best produce of the season to help you lose belly fat.Citrus fruit:Grapefruit, oranges and clementinesRoot vegetables:Carrots, potato, beets, parsnips, rutabaga and moreWinter squash:Delicata, butternut, acorn and spaghetti squash are all great options.Hearty leafy greens:Chard, kale and collards still grow well as the temperatures dip.Legumes:Beans and lentils pack in the fiber when added to stews and chili.Plus, pomegranate, Brussels sprouts, cabbage and more!How to Meal-Prep Your Week of Meals:PrepareChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on days 2 through 5.Mix up theSesame-Cider Vinaigretteto have throughout the week.Day 1Breakfast (298 calories)1 servingSpinach & Egg Scramble with Raspberries1 cup green teaA.M. Snack (35 calories)1 clementineLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (149 calories)1 cup sliced red bell pepper1/4 cup guacamole, such asJason Mraz’s GuacamoleDinner (415 calories)1 servingRoasted Chicken & Winter Squash over Mixed GreensDaily Totals:1,222 calories, 65 g protein, 120 g carbohydrate, 34 g fiber, 58 g fat, 1,426 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1 large apple with 2 Tbsp. natural peanut butter to lunch, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 2Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (101 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories)1 orangeDinner (423 calories)1 servingWalnut-Rosemary Crusted Salmon1 servingArtichokes with Lemon & Dill1-oz. slice whole-wheat baguetteDaily Totals:1,188 calories, 71 g protein, 141 g carbohydrate, 31 g fiber, 43 g fat, 1,491 mg sodiumTo make it 1,500 calories:Add 1 medium apple to lunch and add 1/3 cup walnut halves to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (269 calories)1 servingPeanut Butter-Banana Cinnamon Toast1 cup green teaA.M. Snack (95 calories)1 medium appleLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories)1 medium orangeDinner (425 calories)1 servingLentil Stew with Salsa Verde2 cups mixed greens1 servingSesame-Cider VinaigretteDaily Totals: 1,200 calories, 59 g protein, 150 g carbohydrate, 34 g fiber, 45 g fat, 1,317 mg sodiumTo make it 1,500 calories:Add 3 Tbsp. natural peanut butter to A.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and add 1/4 cup unsalted almonds to P.M. snack.Day 4Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (131 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (116 calories)1 large appleDinner (359 calories)1 servingSeared Scallops with White Bean Ragu & Charred Lemon1 servingBasic QuinoaDaily Totals:1,208 calories, 63 g protein, 160 g carbohydrate, 32 g fiber, 38 g fat, 1,171 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto A.M. snack, and add 1 orange to lunch.Day 5Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (131 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (35 calories)1 clementineDinner (452 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingSesame-Cider VinaigretteMeal-Prep Tip:Refrigerate 2 servings ofChicken, Quinoa & Sweet Potato Casseroleto have for lunch on days 6 & 7.Daily Totals:1,220 calories, 63 g protein, 141 g carbohydrate, 29 g fiber, 48 g fat, 1,187 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast and increase to 2 clementines at P.M. snack.Day 6Breakfast (321 calories)1 servingPeanut Butter-Banana Cinnamon Toast1/2 cup low fat plain kefirA.M. Snack (14 calories)1/2 cup sliced bell pepperLunch (349 calories)1 servingChicken, Quinoa & Sweet Potato CasseroleP.M. Snack (131 calories)1 large pearDinner (409 calories)1 servingKohlrabi, Potato & Leek Soup1 servingMassaged Kale SaladDaily Totals:1,224 calories, 50 g protein, 162 g carbohydrate, 28 g fiber, 45 g fat, 1,469 mg sodiumTo make it 1,500 calories:Increase to 1 cup kefir and add 1 large apple to breakfast, and add 1/4 cup hummus to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and add 1/3 cup walnut halves to P.M. snack.Day 7Breakfast (297 calories)1 servingSpinach & Egg Scramble with Raspberries1 cup green teaA.M. Snack (62 calories)1 medium orangeLunch (349 calories)1 servingChicken, Quinoa & Sweet Potato CasseroleP.M. Snack (116 calories)1 large appleDinner (387 calories)1 servingSalt & Vinegar Sheet-Pan Chicken & Brussels SproutsDaily Totals:1,211 calories, 78 g protein, 126 g carbohydrate, 28 g fiber, 45 g fat, 1,422 mg sodiumTo make it 1,500 calories:Add 2 1/2 Tbsp. natural peanut butter to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Don’t Miss!8 Foods to Help You DebloatWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Although there’s no quick fix to lose inches in your midsection, research shows that eatingcertain foods, like peanuts, green tea and kefir, can help burn belly fat and promote weight loss. Another trick that can help with weight loss—maintaining a healthy gut, with a wide variety of good bacteria. People who have plenty ofhealthy gut bacteriatend to have a higher metabolism, slimmer waistlines and a lower risk of diseases like diabetes and hypertension. To improve your number and variety of gut-friendly bacteria, include plenty offiberandfermented foodsin your diet. Plus, watch the two sneaky culprits that increase belly fat—stressand lack of sleep. Reducing stress, getting plenty of exercise and improvingsleep qualitycan all play a role in reducing our midsections.Read More:Healthy Recipes for a Flatter StomachIn this healthy flat-belly meal plan for winter, we include seasonal flat-belly foods at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on yourcalorie needs.Looking for something else?See ourFlat-Belly Meal Plan for Falland ourHigh-Protein Flat-Belly Diet Meal PlanWhat Is the Flat-Belly Diet?Our take on the flat-belly diet is a plan that includesfoodsthat help banish stomach fat, like avocado and chickpeas, plus plenty offiberfrom legumes, whole grains, fruits and vegetables to help with healthy digestion. Incorporating fermented and probiotic foods to support a healthy gut can also make a big difference. Another key factor in this meal plan isweight loss—cutting back on total calorie intake is important to decreasing overall body fat. Filling up on more-nutritious whole foods while limiting processed foods, added sugars and refined grains is the backbone of a healthy flat-belly plan. Plus, we support good habits that promote a flat belly, likeexercise, adequate sleep and regular meals.Want to learn more about how to get a flat belly?Check outHow to Lose Belly Fat Fastfor more ideas.Flat-Belly Foods List for Winter:Fill up on the best produce of the season to help you lose belly fat.Citrus fruit:Grapefruit, oranges and clementinesRoot vegetables:Carrots, potato, beets, parsnips, rutabaga and moreWinter squash:Delicata, butternut, acorn and spaghetti squash are all great options.Hearty leafy greens:Chard, kale and collards still grow well as the temperatures dip.Legumes:Beans and lentils pack in the fiber when added to stews and chili.Plus, pomegranate, Brussels sprouts, cabbage and more!How to Meal-Prep Your Week of Meals:PrepareChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on days 2 through 5.Mix up theSesame-Cider Vinaigretteto have throughout the week.Day 1Breakfast (298 calories)1 servingSpinach & Egg Scramble with Raspberries1 cup green teaA.M. Snack (35 calories)1 clementineLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (149 calories)1 cup sliced red bell pepper1/4 cup guacamole, such asJason Mraz’s GuacamoleDinner (415 calories)1 servingRoasted Chicken & Winter Squash over Mixed GreensDaily Totals:1,222 calories, 65 g protein, 120 g carbohydrate, 34 g fiber, 58 g fat, 1,426 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1 large apple with 2 Tbsp. natural peanut butter to lunch, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 2Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (101 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories)1 orangeDinner (423 calories)1 servingWalnut-Rosemary Crusted Salmon1 servingArtichokes with Lemon & Dill1-oz. slice whole-wheat baguetteDaily Totals:1,188 calories, 71 g protein, 141 g carbohydrate, 31 g fiber, 43 g fat, 1,491 mg sodiumTo make it 1,500 calories:Add 1 medium apple to lunch and add 1/3 cup walnut halves to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (269 calories)1 servingPeanut Butter-Banana Cinnamon Toast1 cup green teaA.M. Snack (95 calories)1 medium appleLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories)1 medium orangeDinner (425 calories)1 servingLentil Stew with Salsa Verde2 cups mixed greens1 servingSesame-Cider VinaigretteDaily Totals: 1,200 calories, 59 g protein, 150 g carbohydrate, 34 g fiber, 45 g fat, 1,317 mg sodiumTo make it 1,500 calories:Add 3 Tbsp. natural peanut butter to A.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and add 1/4 cup unsalted almonds to P.M. snack.Day 4Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (131 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (116 calories)1 large appleDinner (359 calories)1 servingSeared Scallops with White Bean Ragu & Charred Lemon1 servingBasic QuinoaDaily Totals:1,208 calories, 63 g protein, 160 g carbohydrate, 32 g fiber, 38 g fat, 1,171 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto A.M. snack, and add 1 orange to lunch.Day 5Breakfast (251 calories)1 servingRaspberry-Kefir Power Smoothie1 cup green teaA.M. Snack (131 calories)1 large pearLunch (351 calories)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (35 calories)1 clementineDinner (452 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingSesame-Cider VinaigretteMeal-Prep Tip:Refrigerate 2 servings ofChicken, Quinoa & Sweet Potato Casseroleto have for lunch on days 6 & 7.Daily Totals:1,220 calories, 63 g protein, 141 g carbohydrate, 29 g fiber, 48 g fat, 1,187 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast and increase to 2 clementines at P.M. snack.Day 6Breakfast (321 calories)1 servingPeanut Butter-Banana Cinnamon Toast1/2 cup low fat plain kefirA.M. Snack (14 calories)1/2 cup sliced bell pepperLunch (349 calories)1 servingChicken, Quinoa & Sweet Potato CasseroleP.M. Snack (131 calories)1 large pearDinner (409 calories)1 servingKohlrabi, Potato & Leek Soup1 servingMassaged Kale SaladDaily Totals:1,224 calories, 50 g protein, 162 g carbohydrate, 28 g fiber, 45 g fat, 1,469 mg sodiumTo make it 1,500 calories:Increase to 1 cup kefir and add 1 large apple to breakfast, and add 1/4 cup hummus to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and add 1/3 cup walnut halves to P.M. snack.Day 7Breakfast (297 calories)1 servingSpinach & Egg Scramble with Raspberries1 cup green teaA.M. Snack (62 calories)1 medium orangeLunch (349 calories)1 servingChicken, Quinoa & Sweet Potato CasseroleP.M. Snack (116 calories)1 large appleDinner (387 calories)1 servingSalt & Vinegar Sheet-Pan Chicken & Brussels SproutsDaily Totals:1,211 calories, 78 g protein, 126 g carbohydrate, 28 g fiber, 45 g fat, 1,422 mg sodiumTo make it 1,500 calories:Add 2 1/2 Tbsp. natural peanut butter to P.M. snack.To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Don’t Miss!8 Foods to Help You Debloat
Although there’s no quick fix to lose inches in your midsection, research shows that eatingcertain foods, like peanuts, green tea and kefir, can help burn belly fat and promote weight loss. Another trick that can help with weight loss—maintaining a healthy gut, with a wide variety of good bacteria. People who have plenty ofhealthy gut bacteriatend to have a higher metabolism, slimmer waistlines and a lower risk of diseases like diabetes and hypertension. To improve your number and variety of gut-friendly bacteria, include plenty offiberandfermented foodsin your diet. Plus, watch the two sneaky culprits that increase belly fat—stressand lack of sleep. Reducing stress, getting plenty of exercise and improvingsleep qualitycan all play a role in reducing our midsections.
Read More:Healthy Recipes for a Flatter Stomach
In this healthy flat-belly meal plan for winter, we include seasonal flat-belly foods at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on yourcalorie needs.
Looking for something else?See ourFlat-Belly Meal Plan for Falland ourHigh-Protein Flat-Belly Diet Meal Plan
What Is the Flat-Belly Diet?
Our take on the flat-belly diet is a plan that includesfoodsthat help banish stomach fat, like avocado and chickpeas, plus plenty offiberfrom legumes, whole grains, fruits and vegetables to help with healthy digestion. Incorporating fermented and probiotic foods to support a healthy gut can also make a big difference. Another key factor in this meal plan isweight loss—cutting back on total calorie intake is important to decreasing overall body fat. Filling up on more-nutritious whole foods while limiting processed foods, added sugars and refined grains is the backbone of a healthy flat-belly plan. Plus, we support good habits that promote a flat belly, likeexercise, adequate sleep and regular meals.
Want to learn more about how to get a flat belly?Check outHow to Lose Belly Fat Fastfor more ideas.
Flat-Belly Foods List for Winter:
Fill up on the best produce of the season to help you lose belly fat.
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (298 calories)
A.M. Snack (35 calories)
Lunch (325 calories)
P.M. Snack (149 calories)
Dinner (415 calories)
Daily Totals:1,222 calories, 65 g protein, 120 g carbohydrate, 34 g fiber, 58 g fat, 1,426 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1 large apple with 2 Tbsp. natural peanut butter to lunch, and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 2
Breakfast (251 calories)
A.M. Snack (101 calories)
Lunch (351 calories)
P.M. Snack (62 calories)
Dinner (423 calories)
Daily Totals:1,188 calories, 71 g protein, 141 g carbohydrate, 31 g fiber, 43 g fat, 1,491 mg sodium
To make it 1,500 calories:Add 1 medium apple to lunch and add 1/3 cup walnut halves to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1 servingGuacamole Chopped Saladto dinner.
Day 3
Breakfast (269 calories)
A.M. Snack (95 calories)
Dinner (425 calories)
Daily Totals: 1,200 calories, 59 g protein, 150 g carbohydrate, 34 g fiber, 45 g fat, 1,317 mg sodium
To make it 1,500 calories:Add 3 Tbsp. natural peanut butter to A.M. snack.
To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and add 1/4 cup unsalted almonds to P.M. snack.
Day 4
A.M. Snack (131 calories)
P.M. Snack (116 calories)
Dinner (359 calories)
Daily Totals:1,208 calories, 63 g protein, 160 g carbohydrate, 32 g fiber, 38 g fat, 1,171 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto A.M. snack, and add 1 orange to lunch.
Day 5
P.M. Snack (35 calories)
Dinner (452 calories)
Meal-Prep Tip:Refrigerate 2 servings ofChicken, Quinoa & Sweet Potato Casseroleto have for lunch on days 6 & 7.
Daily Totals:1,220 calories, 63 g protein, 141 g carbohydrate, 29 g fiber, 48 g fat, 1,187 mg sodium
To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast and increase to 2 clementines at P.M. snack.
Day 6
Breakfast (321 calories)
A.M. Snack (14 calories)
Lunch (349 calories)
P.M. Snack (131 calories)
Dinner (409 calories)
Daily Totals:1,224 calories, 50 g protein, 162 g carbohydrate, 28 g fiber, 45 g fat, 1,469 mg sodium
To make it 1,500 calories:Increase to 1 cup kefir and add 1 large apple to breakfast, and add 1/4 cup hummus to A.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and add 1/3 cup walnut halves to P.M. snack.
Day 7
Breakfast (297 calories)
A.M. Snack (62 calories)
Dinner (387 calories)
Daily Totals:1,211 calories, 78 g protein, 126 g carbohydrate, 28 g fiber, 45 g fat, 1,422 mg sodium
To make it 1,500 calories:Add 2 1/2 Tbsp. natural peanut butter to P.M. snack.
To make it 2,000 calories:Include the above modification for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Don’t Miss!
8 Foods to Help You Debloat
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
