Easy Diet Plan To Reduce Belly Fat

A simple 7-day fitness and diet timetable to shed all those extra pounds organically.

Medically reviewed by Jame Heskett, MD
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Edited by Arshiya Syeda
Fact-checked by Himanshi Mahajan, Certified Health & Nutrition Life Coach  • 

If you are looking for an effective belly fat diet plan, we have one for you. Belly fat may lead to many health problems like diabetes, hypertension, and heart disease (1), (2), (3). Therefore, it is important to maintain a healthy diet plan and exercise (4). Unfortunately, diet plans and meal prep tend to be restrictive and difficult to follow (5), (6). Changing this notion requires finding the best diet for you.

You need to give yourself a break from starving and depriving yourself. Choose an easy-to-follow, nutritional, and low-calorie diet plan instead. You will be more likely to stick with the diet and prevent slow metabolism.

In a study conducted with 8,704 US adults, 17.1% of them were on a special diet plan. The study showed that more women were on a special diet than men. The most common special diet plan was a weight loss or low-calorie diet (9.3%).

Scroll down to check the 7-day diet plan to lose belly fat that includes cheat meals and treats from time to time. You should see definite results after following this plan for 10 weeks.

Note: You have to be patient and persistent to see visible results.

7-Day Diet To Reduce Belly Fat

The 7-day diet to lose belly fat is low in calories, nutritious, and balanced. You will enjoy a cheat meal on one of the days and work out 5 days a week.  This way, you can burn a total of 3500 calories in a week. Consult a registered dietitian and follow this plan for 10 weeks to reduce the flab around your belly. Check out the Monday-to-Sunday plan below:

7-Day Diet To Reduce Belly Fat

Day 1 (Monday)

  • Early Morning (7:00 a.m.) – Warm water + juice of half a lime + 1 teaspoon organic honey
  • Breakfast (8:00 a.m.) – 1 cup green tea/ black coffee + 2 boiled egg whites (or baked beans) + 4 almonds
  • Snack (10:30 a.m.) – 1 cup watermelon
  • Lunch (1:00 p.m.) – 1 cup lettuce and tuna (or tofu) salad with a light dressing (olive oil, lime juice, mustard, and seasoning) + ½ cup yogurt
  • Snack (4:00 p.m.) – 1 cup green tea/black coffee + 1 multigrain biscuit
  • Dinner (7:00 p.m.) – 1 cup lentil soup with vegetables

Workout Routine – Day 1 (30 minutes)

Woman performing an elbow plank exercise.
Image: Shutterstock
  • Warm-up – 10 minutes
  • Crunches – 3 sets of 8 reps
  • Leg straight up crunches – 3 sets of 8 reps
  • Bicycle crunches – 3 sets of 12 reps
  • Leg raises – 3 sets of 8 reps
  • Flutter kicks – 3 sets of 8 reps
  • Elbow plank – 2 sets of 30 seconds hold
  • Cool down stretches – 10 minutes

Rest – 10 seconds rest after every set of each exercise.

Day 2 (Tuesday)

  • Early Morning (7:00 a.m.) – Warm water + juice of half a lime + 1 teaspoon organic honey
  • Breakfast (8:00 a.m.) – Oatmeal with fruits and nuts
  • Snack (10:30 a.m.) – 1 cup green tea/black coffee + 1 digestive biscuit
  • Lunch (1:00 p.m.) – ½ cup mushroom quinoa + ½ cup yogurt
  • Snack (4:00 p.m.) – 1 cup green tea/black coffee  +  ½ cup unsalted popcorn
  • Dinner (7:00 p.m.) – 1 cup chicken clear soup with veggies (you may also substitute chicken with kidney beans or any other legume)

Workout Routine – Day 2 (40 minutes)

Woman performing surya namaskar.
Image: Shutterstock

Day 3 (Wednesday)

  • Early  Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
  • Breakfast (8:00 a.m.) –  Banana and milk (may use almond or soy milk) smoothie with 1 tablespoon peanut butter
  • Snack (11:00 a.m.) – 1 cup green tea/black coffee
  • Lunch (1:00 p.m.) – 1 cup mushroom and vegetable millets + ½ cup yogurt or 1 cup buttermilk
  • Snack (4:00 p.m.) – 1 cup green tea/black coffee + 2 saltine crackers
  • Dinner (7:00 p.m.) – 3 oz grilled fish/chicken or ½ cup grilled tofu + 5 types veggies

Workout Routine – Day 3 (50 minutes)

Woman performing sit ups exercise.
Image: Shutterstock
  • Warm-up – 10 minutes
  • Squats – 3 sets of 8 reps
  • Squat jumps – 3 sets of 8 reps
  • Sit-ups – 3 sets of 8 reps
  • Leg up crunches – 3 sets of 12 reps
  • Lying side jackknife – 3 sets of 8 reps
  • Leg raises – 3 sets of 12 reps
  • Russian twist – 3 sets of 15 reps
  • Calf raises
  • Mountain climbers – 3 sets of 15 reps
  • Spider climbers – 3 sets of 15 reps
  • Cool down stretches – 8 minutes

Day 4 (Thursday)

  • Early  Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup of water
  • Breakfast (8:00 p.m.) –  Oatmeal with ½ an apple, 2 dates, and 4 almonds
  • Snack (11:00 p.m.) – 1 cup green tea/black coffee + 5 in-shell pistachios
  • Lunch (1:00 p.m.) – Boiled chicken salad or lettuce, tomato, feta salad + 1 cup buttermilk
  • Snack (4:00 p.m.) – 1 cup green tea/black coffee + 1 digestive biscuit
  • Dinner (7:00 p.m.) – Grilled chicken breast/mushrooms with garlic oil and herbs + cauliflower rice tossed with carrot, peas, and zucchini in olive oil

Workout Routine – Day 4 (60 minutes)

  • Warm-up – 10 minutes
  • Play a sport/swimming/brisk walking/zumba/weight lifting
  • Cool down – 10 minutes

Day 5 (Friday)

  • Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
  • Breakfast (8:00 a.m.) – 3 egg white and spinach omelette (or tofu scramble with spinach) + 1 cup green tea/black coffee
  • Snack (11:00 a.m.) – 1 cup carrot juice with a dash of lime juice and a pinch of Himalayan pink salt
  • Lunch (1:00 p.m.) – Cucumber, carrot, tomato, pomegranate, and sprout salad
  • Snack (4:00 p.m.) –  1 cup peri-peri popcorn + 1 cup green tea/black coffee
  • Dinner (7:00 p.m.) – Grilled veggies and stuffed chicken with herbs (substitute – tofu) + 1 square dark chocolate

Workout Routine – Day 5

Surprise! Today is “no workout” day. As important as it is to workout to shed the fat, it is also important to take rest. If you don’t help your body recover from the wear and tear, you will fall sick, and your body will cease to function properly. Enjoy your day and be ready for Day 6.

Day 6 (Saturday)

  • Early Morning (7:00 a.m.) – 1 cup water + juice of half a lime
  • Breakfast (8:00 a.m.) – 2 medium-sized oatmeal pancakes
  • Snack (11:00 a.m.) – 1 cup green tea
  • Lunch (1:00 p.m.) – Cheat meal (consume anything you want, just add 500 calories more to your current calorie intake)
  • Snack (4:00 p.m.) – 1 cup Greek yogurt
  • Dinner (7:00 p.m.) – Clear chicken or mushroom soup + 1 cup milk before bed

Workout Routine – Day 6 (60 minutes)

  • Warm-up – 10 minutes
  • Burpees – 3 sets of 8 reps
  • Resistance band russian twists – 3 sets of 12 reps
  • Lying ankle taps – 3 sets of 20 reps
  • Medicine ball slams – 3 sets of 12 reps
  • Standing alternate cross kicks – 3 sets of 8 reps
  • Wall push-up/Knee push-up/Regular push-up – 3 sets of 8 reps
  • Leg raises – 3 sets of 12 reps
  • TRX chest pull-ups – 3 sets of 30 reps
  • Battle rope – 3 sets of 20 reps
  • Side plank – 2 sets of 20 seconds hold
  • Elbow plank – 2 sets of 30 seconds hold
  • Cool down stretches – 10 minutes

Day 7 (Sunday)

  • Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
  • Breakfast (8:00 a.m.) – 1 fried egg and 2 bacon strips (tofu, mushroom, and spinach scramble) + ¼ cup baked beans + 1 cup green tea
  • Snack (11:00 a.m.) – 1 orange
  • Lunch (1:00 p.m.) – Asian-style tofu and vegetables stir fry + ½ cup brown rice
  • Snack (4:00 p.m.) – 1 cup watermelon with a little black salt and lime juice
  • Dinner (7:00 p.m.) – Baked salmon (or spicy roasted cauliflower) with asparagus and 4 other types of veggies
protip_icon Quick Tip
Perform yoga poses such as tadasana (mountain pose), surya namaskar (sun salutation), and padahastasana (standing forward bend) to target your abdominal muscles.

Workout Routine – Day 7 (60 minutes)

  • Warm-up
  • Play an outdoor sport/swim/run/dance
  • Cool down stretches

protip_icon Trivia
A study conducted on postmenopausali  XA term to indicate conditions occurring after menopause, which marks the end of menstrual cycles in women usually over 50. women revealed that those on diet and exercise significantly reduced their subcutaneous fati  XThe fat present under the skin that surrounds the organs and lies deep within the abdominal cavity. more than those only on diet. However, both groups manage to lose significant intra-abdominal fati  XThe fat within the abdominal cavity that surrounds essential organs, such as the stomach, intestines, and liver. too (8).

Apart from the foods mentioned in the diet charts, here’s a handy grocery shopping list:

Which Foods To Eat And Avoid?

Food GroupFoods To EatFoods To Avoid
VeggiesBroccoli, carrot, dark leafy greens, scallions, beetroot, French beans, Brussels sprouts, sweet potato, onion, tomato, cucumber, and asparagus.White potato without peel, cassava, and sweet corn.
FruitsApple, banana, berries, plum, peach, pear, watermelon, and muskmelon.Grapes and sapodilla.
ProteinSkinless chicken breast, fish, mushroom, soy chunks, tofu, lentils, and beans.Beef, pork, and chicken with skin.
DairyFull-fat milk, full-fat yogurt, Greek yogurt, and ricotta cheese.Skim milk, low-fat yogurt, and cream cheese.
Nuts And SeedsAlmond, pistachio, walnut, macadamia nuts, and pine nuts.Cashew nuts.
Fats And OilsOlive oil, avocado oil, rice bran oil, sunflower butter, and almond butter.Lard, canola oil, and vegetable oil.
Herbs And SpicesCilantro, rosemary, dill, fennel, thyme, oregano, chili powder, turmeric, garam masala, Chinese allspice, cumin, coriander, star anise, cinnamon, cardamom, clove, garlic, and ginger.Green chili (if it is too hot for you).

In the following section, we will see how long you must follow this diet plan.

How Long Should I Be On The Flat Belly Diet?

You must continue being on this diet (feel free to tweak the plan with other low-calorie, nutritious breakfasts, lunches, dinners, and snacks) for at least six weeks To achieve visible results.

The outcome will depend on your current weight, medical history, genetics, age, and current medications. Yelena Wheeler, MPH and a Registered Dietitian and Clinical Nutrition Manager at Glendale Adventist Medical Center Inc., says, “Losing fat is dependent on various factors, such as gender, activity level, age, underlying medical conditions and dietary practices.” But don’t let these factors bog you down. Set small goals every week, and you will get results before you know it!

You can also try these 25 simple ways to lose weight. To up your belly fat loss game, here are some other lifestyle tips.

Tips To Reduce Belly Fat

A woman rejects junk food and chooses the healthier option
Image: Shutterstock
  1. Remember that hydration is key. Wheeler says, “Drinking water will assist it to work in its most optimal form which in turn will assist with belly fat loss.”
  2. Eat every 2-3 hours.
  3. Limit your salt and sugar intake.
  4. Keep healthy snacks in your bag.
  5. Consume low-carb meals (veggies, fruits, and whole grains), with fiber, healthy fats, and lean protein.
  6. Consume healthy fats like fish oil, olive oil, nuts, and seeds every day.
  7. Get at least 7-8 hours of sleep and de-stress by meditating or having your “me time”.
  8. Get rid of all the unhealthy foods from your pantry.
  9. Make your own food to avoid consuming extra hidden calories in the form of packaged sauces, cornflower, and refined flour.
  10. Exercise at least 4-5 hours per week.

Wheeler adds, “Exercise, especially one that focuses on core strengthening will provide the most aesthetic tone results.”

According to government standards, 66% of British citizens were considered to be physically active in the 12 months leading up to November 2018. The percentage of inactive people was 22%. Males (68%) were more inclined than women (64%) to be active. Data on adult activity levels are sourced from Public Health England’s physical activity profiles, which were created by analyzing Sport England’s adult Active Lives Survey data (ALS).

Adult Physical Activity, England, 2019

Source: Adult Physical Activity, England, 2019

Infographic: Best Foods To Eat To Reduce Belly Fat

Belly fat is very difficult to reduce and can also cause many health issues, so healthy eating and vigorous workout routine are required to reduce it. There are certain foods that you need to include in your diet to get rid of belly fat effectively. Check out the infographic below to know more!

best foods to eat to reduce belly fat (infographic)

Illustration: StyleCraze Design Team

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Download Infographic in PDF version

If you have been struggling to lose that stubborn belly fat, you must try the above belly fat diet plan especially curated for the same. It’s a low-calorie, easy-to-follow, and nutritional diet plan that spans over 7 days. Combining this with healthy lifestyle changes, such as following a regular workout routine for 5 days a week, keeping yourself hydrated, and practicing portion control will not only help you improve your health and fitness but also show visible differences within 2-3 months.

Frequently Asked Questions

How can I lose my tummy fast?

Belly fat or tummy pooch is difficult to get rid of. You must give yourself at least a month and a half to start seeing visible results. You also need to follow a balanced and flexible diet plan and workout 5 -6 days a week. Here are some tips for shedding tummy fat.

Does the flat belly diet work?

Yes, the belly fat reducing diet works. It is low in calories, nutritious, and satiating. The diet allows you to consume a cheat meal once a week. It is designed to keep you interested in the diet so that you adhere to it and lose the belly fat gradually.

What can I drink to have a flat tummy?

Drink plain water, coconut water, buttermilk, warm water and juice of half a lime, fenugreek seed soaked water, and freshly pressed fruit and vegetable juice to get a flat tummy.

What are the 5 foods that can help burn belly fat?

The top 5 foods that can help burn belly fat are:

1. Oats
2. Sunflower seeds
3. Citrus fruits
4. Veggies
Fenugreek seed soaked water

Does lemon water help reduce belly fat?

Only lemon water will not help you lose belly fat. Along with drinking lemon water, you must eat healthy and exercise regularly.

What should I drink in the morning to lose belly fat?

Drink 370 ml water with juice of half a lime and 1 teaspoon organic honey the first thing in the morning to reduce belly fat. You must also follow a healthy diet and a 5-day week workout routine.

Does apple cider vinegar help reduce belly fat?

Apple cider vinegar has shown to suppress obesity risk in lab animals (7). But there is no concrete evidence that it works for humans as well. Talk to a registered dietitian before consuming ACV for weight loss.

Do eggs burn belly fat?

Yes, eggs are high-protein and have healthy fats that help you stay full for longer. When coupled with healthy lifestyle choices, they also help burn belly fat by reducing waist circumference and reducing body fat percentage (8).

Can green tea reduce belly fat?

Yes, green tea helps reduce belly fat, especially visceral fat, as it boosts metabolism (9).

Key Takeaways

  • Exercise five days a week focusing on core strength, and allow cheat meals once a week.
  • Avoid eating fruits like grapes and sapodilla and proteins like beef, pork, and chicken with skin.
  • Make a note to intake anti-inflammatory foods and nuts like walnuts, almonds, and pistachios.
  • Avoid high-calorie foods, added-sugar beverages, and alcohol consumption to maintain a healthy lifestyle.

Lose weight naturally without much effort. Check out the video for 5 easy tips to help you get started at home naturally.


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