The center of the body, the stomach, is the sum of the overall constitution of the physical state. This means we need to train the entire body and get the metabolism working before we see results in the abdominal area. It makes sense to change your diet for a certain period of time in order to ensure healthy food intake, to fire up your metabolism and get it going and to see and, above all, feel the first major successes. This is incredibly motivating and can point the way to your dream body and sense of well-being. Flat stomach diet plan, stick with it for a week and enjoy the results. Try it and feel comfortable in your body. Have fun and good luck trying it out.
Flat Belly Diet Plan: Minimize Visceral Fat
Fat deposited around the abdomen may indicate the presence of visceral fat, which is a buildup of fat around the internal organs. This visceral fat is not only suspected of predisposing you to various diseases such as type 2 diabetes, but also blocks the optimal metabolism as your metabolism by slowing it down. Alsoyour own hormone balanceis affected in the presence of visceral fat, making you feel hungry even though you have already eaten, for example. Try our 7-day eating plan and observe the changes in your body image, hunger, well-being and the actual loss of waist circumference in centimeters. To do this, take a diary and measure your waist circumference at the start and at the end. Take notes about your feelings of hunger and well-being. With the right attitude, a flat stomach will soon no longer be a dream.
7-Day Nutrition Plan: The Preparation
For many people, a flat stomach is the first step to achieving their dream figure. The right diet combined with a training plan can work wonders. In order to get through the 7 days well, despite all the stresses and surprises that everyday life offers, we recommend that you prepare and provide a few components.
- Prepare the spinach and artichoke salad that you will need for lunch on days 2-5. Store it in an airtight container in the refrigerator. Also make the Parmesan vinaigrette dressing and store it in the refrigerator in a separate container.
- The Greek Muffin Omelettes with Feta and Peppers are intended as a quick and easy breakfast for days 1, 2, 3 and 7. Prepare these and store them in an airtight glass container in the refrigerator. So you can easily go to the fridge and take it out, warm it up briefly in the mini oven and you're done. You can also store the omelette muffins in the freezer.
- Chili-lime peanuts are intended for snacking. Have these ready to snack on by preparing them in advance. Keep them in the fridge too.
Get a flat stomach: day 1
- Breakfast: 1 piece of Greek omelette muffin with feta cheese (see recipes), 1 medium orange, 250 ml green tea
- Snack 1: 250 ml natural yogurt with 2 tbspChia Together, which you soak in yogurt for 2 hours or more, and 200 g strawberries
- Lunch: Whole grain wrap vegetarian (see recipes)
- Snack 2: 60 g chili-lime peanuts
- Dinner: Baked vegetable soup (see recipe) up to 400 ml, 110 cm toasted wholemeal pita, with 60g hummus
- Breakfast: 1 piece of Greek omelet muffin, 1 medium orange, 250 ml green tea
- Snack 1: 250 ml natural yogurt with 2 tablespoons chia seeds, 150 g strawberries
- Lunch: Spinach and artichoke salad with parmesan vinaigrette
- Snack 2: 60g chili lime peanuts
- Dinner: Chickpea pasta with lemon-parsley pesto
Meal plan for a week: Day 3
- Breakfast: 1 piece of Greek omelette muffin with feta cheese, 1 medium orange, 250 ml green tea
- Snack 1: A banana, 1 tbsp peanut butter
- Lunch: Spinach and artichoke salad with parmesan vinaigrette
- Snack 2: 250 ml natural yogurt with 2 tablespoons chia seeds, 200g strawberries
- Dinner: Chickpea curry, 1 whole wheat pita or 1 whole wheat roll
Lose weight healthily for the summer: day 4
- Breakfast: 1 matcha green tea latte, 1 bagel or toast with avocado
- Snack: 1 piece of Greek omelet muffin
- Lunch: Spinach and artichoke salad with parmesan vinaigrette
- Snack 2: 60g chili lime peanuts
- Dinner: Roasted vegetables over seasoned lentils
Also read:Matcha Cake: 2 delicious recipes to try and health benefits of matcha!
7-Day Flat Belly Diet Plan: Day 5
- Breakfast: 240 ml kefir with 90 g unsweetened muesli and 100 g strawberries, 250 ml green tea
- Snack: 1 piece of Greek omelet muffin
- Lunch: Spinach and artichoke salad with parmesan vinaigrette
- Snack 2: 1 apple
- Dinner: Chickpea curry, 1 whole wheat pita or 1 whole wheat roll
Get your dream figure with a healthy diet: Day 6
- Breakfast: 1 matcha green tea latte, 1 bagel or toast with avocado
- Snack: 1 piece of Greek omelet muffin
- Lunch: White bean and vegetable salad
- Snack 2: 1 banana with 1 tablespoon of peanut butter
- Dinner: 100g steamed garlic and herb shrimp with 100g rice and 150g broccoli
Flat stomach in 1 week: day 7
- Breakfast: 1 piece of Greek omelet muffin, 1 medium orange, 250 ml green tea
- Snack 1: 1 apple with 1 tbsp peanut butter
- Lunch: White beans and avocado toast
- Snack 2: 250 ml natural yogurt with 2 tablespoons chia seeds, 200 g strawberries
- Dinner: Baked vegetable soup 400 ml, 1 10 cm toasted wholemeal pita, with 60 g hummus
Less visceral fat and a flat stomach: The combination of a healthy diet and a suitable training plan make it possible. The next recipes are definitely a good start!
Chili lime peanuts for in between meals
Pro 60 g: 111 kcal, 4.6 g Eiweiß, 4.6 g KH, 9.2 g Ballaststoffe
- 500 g unsalted organic peanuts,
- 5 tbsp lime juice,
- 1 THE HIMALAYA SALZ,
- 2 THE Chilipulver,
- 1/2 bis 1 TL Cayenne-Pfeffer
Stir together the lime juice and spices. Add the peanuts to coat them. Put the nuts in the oven preheated to 120 degrees, spread over two baking trays lined with baking paper. Bake for 45 minutes, stirring every 15 minutes.
Flat stomach diet plan: Greek omelette muffins with feta cheese for breakfast
Pro Portion: 226 kcal, 12,7 g Protein, 6,7 g KH, 1,3 g Ballaststoffe, 16,7 g Fett
- A 12-cavity muffin tin with a little oil for greasing
- 2 tbsp olive oil
- 175 g finely chopped onions
- 1 medium red pepper, chopped
- fresh, finely chopped oregano 1 tbsp
- 1/4 tsp Himalayan salt
- 8 large organic eggs
- 175 g grated organic cheese
- 125 ml organic milk
- 1/2 tsp fresh ground pepper
- 400g sliced fresh spinach
- 60g sliced olives
The preparation is quite simple: first steam the vegetables and spices, except the oregano, in a pan in olive oil on a medium heat for about 7 - 8 minutes. At the last minute add the oregano. Then crack the eggs and mix in the steamed vegetables. Bake for 25 minutes in a preheated oven at a temperature of 160 degrees. Let them cool for about 5 minutes before removing the muffins from the tins. You can store the mini omelettes in the refrigerator for up to 3 days and in the freezer for up to 1 month.
Spinach and artichoke salad with Parmesan vinegretto
Per serving: 324 kcal, 16 g protein, 11.9 g carbohydrates, 3.8 g fiber, 23.8 g fat
- 1 can (450 g) artichoke hearts
- 200g fresh baby spinach
- 4 hard-boiled eggs
Hard boil the eggs for 10 minutes. Open the can of artichoke hearts, drain and rinse the vegetables under running water. Letthe fresh artichoke heartsDrain well and mix with the baby spinach. Place it in an airtight glass container and place the salad in the refrigerator. Now make the dressing. For this you need the following ingredients:
- 100g freshly grated Parmesan cheese
- 3 tbsp extra virgin organic olive oil
- 2 tbsp white wine vinegar
- 1/2 tsp finely chopped garlic
- Dijon Mustard 1/2 TL
- Salt and freshly ground pepper to taste
Mix the ingredients together and store them in a separate container in the refrigerator.
Vollkorn Wrap Vegetarian
Per serving: 345 kcal, 11.4 g protein, 38 g carbohydrate, 7.8 g fiber, 17.2 g fat
- 1 whole grain tortilla flatbread
- 2 tablespoons of hummus to spread on top
- Spread 1/4 avocado on top too
- 200 g vegetables of your choice
- 2 tablespoons grated cheese to sprinkle on top
Warm the tortilla bread briefly in the oven. Spread it with the hummus and the mashed avocado. Spread the vegetables on top and sprinkle with the grated cheese.Fold the tortillatogether and cut in half before serving.
Baked vegetable soup
Per serving: 204 kcal, 5.2 g protein, 25.6 g carbohydrate, 6.9 g fiber, 9.6 g fat
- 5 tbsp extra virgin organic olive oil
- 500 g potatoes, cut into wedges
- 1.5 tsp Himalayan salt
- 2 medium zucchini, cut into pieces
- 1 medium-sized leek, cut into thin rings
- 4 medium sized stalks of celery, chopped
- 200 g mushrooms, cleaned and quartered
- 10 fresh artichoke hearts
- 60g fresh chopped parsley
- 50 g grated Parmesan cheese
- 1.5 liters of water
- 1 tsp freshly ground pepper
Bring everything to a boil in an ovenproof pot over high heat. Then place the pot in the oven preheated to 175 degrees and bake for 1 and 1/4 hours until the soup is ready. Garnish with fresh parsley and parmesan.
Chickpea pasta with lemon-parsley pesto
Per serving: 630 kcal, 16.5 g protein, 48.3 g carbohydrate, 12 g fiber, 44.9 g fat
- 1 bunch of flat-leaf parsley
- 3 cloves of garlic
- 80 ml extra virgin organic olive oil
- 1 teaspoon grated lemon peel
- 2 tablespoons lemon juice
- 1/2 teaspoon salt, 1/2 teaspoon freshly ground black pepper
Prepare 150 g chickpea pasta according to the package instructions. Grind the pesto ingredients in a blender until you get a uniform amount.
Chickpea curry
Per serving: 278 kcal, 5.8 g protein, 30.3 g carbohydrate, 6.3 g fiber, 15.5 g fat
- 2 red peppers, chopped
- 4 large cloves garlic, pressed
- 1 onion, chopped finely
- 6 tbsp grape seed oil
- 1 cm fresh ginger bulb, finely chopped
- 2 tsp coriander, ground
- 2 tsp ground cumin
- 1/2 tsp turmeric, ground
- 250 ml pureed tomatoes
- 1/2 tsp salt
- fresh parsley for garnish
- 1 can or jar (420 g) of chickpeas
- 2 tsp masala spice
Grind all the ingredients in a blender except the pureed tomatoes and chickpeas and sauté in the oil on a medium heat for 4 minutes. Now add the tomatoes and continue to saute on low heat for 5 minutes. Lastly, add the chickpeas until heated through.
Matcha green tea latte
Per drink: 124 kcal, 9.5 g protein, 17.9 g carbohydrates, 7 g fat
- 60 ml boiling water
- 1 TL Matcha Tee Pulver
- 240 ml organic milk
- 1 TL Honig
Bring the milk to a boil over low heat while stirring. Stir the matcha powder into the hot water until foamy. Pour the milk into a glass and the tea on top.
Roasted vegetables over seasoned lentils
Pro Portion: 453 kcal, 18,1 g Protein, 49,7 g KH, 13,9 g Ballaststoffe, 22,4 g Fett
- 60g Beluga lentils or French green lentils
- 150 ml water
- 1/2 teaspoon each ground garlic, kukuma and cumin
- 1/4 tsp salt
- 2 tbsp lemon juice
- 1 tsp olive oil
- 400g root vegetables of your choice, sliced
- 3 tbsp olive oil
- Salt and pepper to taste
- 1 dash of vinegar
Bring the water to a boil and add the lentils and spices. Bring to the boil, then turn the heat down to low and simmer for another 30 minutes until the lentils are cooked through. Distribute the sliced vegetables on a baking tray. Mix olive oil, salt, pepper and vinegar and pour over the vegetables. Put it in the oven at 180 degrees for 25 minutes until cooked through. Turn the vegetables occasionally.
White bean and vegetable salad
Per portion: 360 kcal, 10.1 g protein, 29.7 g carbohydrate, 13.3 g fiber, 24.6 g fat
- 150 g green salad of your choice
- 50 g each of cucumber and tomato, sliced
- 50 g canned white beans
- 1/2 Avocado
For the dressing:
- 1 tablespoon each of white wine vinegar and extra virgin olive oil
- Pepper and salt to taste
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
