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
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2 rice cakes 2 Tbsp almond butter 1 cup orange juice 1 cup milk or fortified soy milk |
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1 banana 1 cup yogourt or soy-based yogourt |
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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 |
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10 baby carrots 1 cup milk or soymilk |
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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. |
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1734 kcal |
TUESDAY
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1 cup puffed rice cereal ½ cup strawberries, sliced ½ cup milk or fortified soy milk |
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½ bagel 2 Tbsp peanut butter |
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Leftover Chicken with Smoky Peppers 1 cup basmati rice |
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1 orange ¼ cup almonds |
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Curried burgers with peach salsa whole grain hamburger bun 1 cob of corn, steamed or barbecued |
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1711 kcal |
WEDNESDAY
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1 simple smoothie 1 cup milk or fortified soymilk 1 banana Blend together until smooth. |
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Cheese and crackers 4 whole grain crackers 2 oz. cheddar cheese |
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Leftover curried burger with peach salsa 1 whole grain hamburger bun 1 apple |
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1 cup yogourt or soy-based yogourt |
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1 cup cooked brown rice 1 cup steamed spinach |
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1810 kcal |
THURSDAY
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1 toasted waffle 1 cup orange juice 1 cup yogourt |
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¼ cup roasted almonds |
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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 |
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1 peach 4 ginger snap cookies |
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1 cup vanilla frozen yogourt |
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1993 kcal |
FRIDAY
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1 cup whole grain cereal ½ cup skim milk or fortified soy milk ½ cup blueberries |
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1 cup yogourt or soy-based yogourt ½ cup cherries |
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Leftover Short-cut chicken biryani 1 cup skim milk or fortified soy milk |
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1 orange 4 chocolate animal cookies |
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1 cup cooked linguine or fettucine pasta 1 cup watermelon chunks |
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1977 kcal |
SATURDAY
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3 pancakes 1 Tbsp maple syrup 1 banana, sliced 1 cup skim milk or fortified soy milk |
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1 cup red grapes |
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1 cup Roasted red pepper and corn chowder 1 pita 3 Tbsp hummus |
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10 baby carrots |
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2 tortillas 1 Tbsp sour cream 2 chocolate chip cookies |
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Approximately 1503 kcal |
SUNDAY
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1 cup puffed rice cereal ½ cup blueberries ½ cup milk or fortified soy milk |
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1 apple |
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1 cup leftover Sizzlin’ fajita style supper Serve over 1 cup brown rice Top with 1/2 avocado, sliced |
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1 granola bar 1 cup milk or fortified soy milk |
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Spinach salad 1 cup spinach leaves ½ cup mushrooms, sliced ½ pear, sliced 1/8 cup walnuts, toasted 1 cup red grapes |
|
1885 kcal |
