7 Day Flat Belly Diet Meal Plan (PDF + Menu) (2023)

Belly fat isn’t just about fitting into your clothes. Many studies find that visceral fat, a type of fat that surrounds your organs, increases the risk of many health conditions.

These include diabetes, heart disease, blood pressure, and even certain types of cancer.

Therefore, it’s important to lose a few pounds not just so you can look better. Following a scientifically proven diet like the Mediterranean diet can help you get rid of excess belly fat.

The article below will cover everything you need to know about following a diet plan for a flat belly and offer a sample 7 day plan to follow.

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (2)

Contents show

Foods to Eat to Reduce Belly Fat

Although certain foods are generally considered healthier than others, there isn’t one food that will reduce your body fat.

It is better to think about the groups of foods you should eat more of. A mixture of these types of foods will help you meet your nutritional needs as well as keep you full longer and reduce cravings.

This will help you reduce your calorie intake, meaning you eat less and reduce your body fat over time.

The food groups you should eat include the following:


Many studies find an association between eating more fruit and losing weight. This is likely due to the high fiber content within them.

Although fruits do contain sugar, they are natural sugars and not added sugars. The most common types of added sugar are two simple sugars called glucose and fructose.

However, fructose is found in small quantities within fruit. Also, the high amounts of fiber within fruit reduces blood sugar level rises caused by the sugars.

One large study of over 133,468 people over a 24 year period found that fruit intake was associated with a greater weight loss over time. In that study, apples and berries seemed to have the greatest effect on weight (1).


Vegetables are high in vitamins, minerals and fiber. Because they contain lots of fiber, they have high satiety, meaning they keep you fuller with fewer calories.

Many studies find that generally, those who eat more vegetables weigh less over time (2).

Leafy greens (such as broccoli, kale, cabbage etc) are also high in vitamins and minerals like calcium, which may aid fat burning according to some studies (3).

Whole Grains

Whole grains have a bad reputation because they have more carbs.

However, many studies show they are healthy and actually can help you lose weight and cut belly fat over the long-term. This is because they are rich in fiber and this can prevent overeating.

One review examined 15 different studies containing 120,000+ people. It found 3 servings of whole grains every day was linked to a lower body mass index and less belly fat (4).

Another study examining 45 years of research on whole grains foundthat whole-grain cereal and cereal with added bran were associated with a modestly lower risk of obesity (5).

Examples of whole grains include:

  • Quinoa
  • Brown rice
  • Bulgur
  • Oatmeal
  • Whole grain bread
  • Barley

Legumes & Beans

Legumes and beans are an excellent plant-based protein source.

Because they contain lots of protein as well as fiber, they keep you fuller for longer. Many studies show that they can help reduce weight sustainable and cut fat by naturally reducing food intake. (6,7).

One study of overweight adults found that 5 cups (910g) of navy beans and legumes per week helped reduce waist circumference and blood pressure and was more effective than dietary counselling (8).

Some examples of popular beans and legumes include:

  • Chickpeas
  • Lentils
  • Black beans
  • Kidney beans
  • Soybeans
  • Peanuts

Nuts and Seeds

Nuts and seeds are thought to be fattening and therefore, shouldn’t be eaten. However, despite being high in fat and calories, they actually can help you lose weight.

An extensive study that examined 36 studies found common nut consumption wasn’t associated with increased weight, waist size, or BMI (9).

One study found those who ate two or more portions of nuts per week had a 31% lower risk of weight gain compared to the control group that didn’t eat them (10).

There seem to be a few reasons nuts can help you cut body and therefore, belly fat.

Eating nuts and has been linked to more feelings of fullness and reduce hunger (11, 12). Snacking on almonds has been shown to reduce hunger and cravings for example (13). However, this can apply to all kinds of nuts and seeds.

Great nut and seed additions to your diet include:

  • Almonds
  • Pistachios
  • Chia seeds
  • Flax seeds
  • Walnuts
  • Peanuts
  • Pecans

Fatty Fish

Any fish is good for you, but fatty fish is even better. This is because it contains healthy omega-3 fatty acids that most of us don’t get enough of.

However, they also contain an abundance of other nutrients like iodine as well as being a good source of protein.

High protein foods have been shown to help regulate hormones that control appetite. These help you feel fuller (14).

Many studies find fatty fish such as salmon that contain omega-3 fats can help cut body fat and help weight loss (15,16,17).

General Guidelines for a Flat Belly Diet

  • Choose fresh food instead of canned foods, which typically have more sodium.
  • Choose whole grains instead of refined grains (e.g brown bread instead of white). Whole grains contain more fiber that keeps you full.
  • Use herbs and spices to flavor your food instead of salt.
  • Avoid processed cuts of meat, which usually have more saturated fats.
  • Cook with olive oil where possible instead of butter.
  • Eat healthy snacks like fruit and nuts.
  • Eat more fiber. Fiber keeps you full and improves digestion.
  • Eat more protein. This prevents muscle loss and improves metabolism. Lean proteins such as fish and poultry are great choices.
  • Check the food labels. Some foods can have hidden salt and sugar.

A big factor is ensuring that you are able to stick to the diet you are eating long-term. Studies find people who use short-term diets to lose weight tend to eventually regain it, and possibly add more weight on.

One study found people a regained 30–65% of their lost weight within one year on these diets (18). Another found 1 in 3 ends up heavier than before they started dieting (19,20).

Ultimately, you shouldn’t think of ‘dieting’ as a short term fix. Losing the belly fat and keeping it off for good comes down to making sustainable lifestyle choices.

Foods to Limit

These are foods you should generally avoid. By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:

  • Junk foods:fast food and potato chips
  • Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods:french fries, donuts, fried meats
  • Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
  • Processed meats: bacon, canned meat, salami, sausages
  • Trans fats: vegetable oil and margarine

What’s the Best Diet Plan for Reducing Belly Fat?

We recommend following a Mediterranean-style diet. It is usually ranked the number 1 diet for health (U.S News & World) and it is also a proven diet to follow for sustainable weight loss.

It is often ranked number 1 not only for the health benefits, but because of how easy it is to follow. It is high in the foods that help fight inflammatory markers such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In terms of the scientific literature, one review of 5 studies found the Mediterranean diet was just as effective as low carb diets for weight loss. The participants

One review of 5 studies found that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, losing up to 22 lbs (10 kg) in one year (21).

Another study of 32,000+ people found people eating a Mediterranean diet over the long-term were associated with a lower risk of weight gain and belly fat over 5 years (22).

Many credible organisations suggest following a Mediterranean diet. These include:

Flat Belly Diet Meal Plan

Flat Belly Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

Day 1: Monday

Breakfast: Banana Yogurt Pots

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (5)Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g /⅞ cup Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g / 2 tbsp walnuts, toasted and chopped


  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (6)Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g / 3 cups cannellini beans
  • 70g / ⅜ cups cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn


  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (7)Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g / 9 oz lean beef mince
  • 200g can / 1 cup chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can / 1 cup chickpeas
  • 100g pack / ⅔ cup feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve


  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3. Sprinkle the feta and mint over the mince. Serve with toasted bread.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (9)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g / ⅝ cups tomatoes, chopped
  • ½ watermelon, cut into chunks
  • 50g / ⅔ cup feta cheese, crumbled


  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (10)Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 100g / ½ cups cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g / ¼ cups feta cheese
  • 2 tbsp hummus


  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (11)Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can / 4 cups cherry tomatoes
  • 4 eggs
  • brown bread, to serve


  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (13)Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 60g porridge oats
  • 160g Greek yogurt
  • 175g blueberries
  • 1 tsp honey


  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (14)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil


  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (15)Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

  • 200g / 1 ⅓ cups baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g / ⅓ cups tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • Bunch of spring onions/scallions, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves


  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (17)Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 145g / ⅘ cups jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can / 1 cup cannellini beans, drained and rinsed
  • 150g / ¾ cups tomatoes, quartered
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g / ⅔ cups feta cheese, crumbled


  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (18)Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g /2 cups carrots, washed and coarsely grated
  • 70g / ⅓ cup split red lentils
  • 500ml / 2 ¼ cups hot vegetable stock
  • 60ml / ¼ cup milk
  • Greek yogurt, to serve


  1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (20)Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 400g / 2 cups tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves


  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (21)Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon


  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (23)Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g / 1 ⅔ leek, sliced
  • 1 broccoli head, cut into small florets
  • 50g / ¼ cup tomatoes
  • 100ml / ¼ cup vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon


  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (24)Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil
  • For the mash
  • 400g / 2 cups haricot beans, rinsed
  • 1 garlic clove, crushed
  • 100ml / ½ cup vegetable stock
  • 1 tbsp chopped coriander


  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (26)Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 300ml / 1 ¼ cups hot vegetable stock
  • 200g can / 1 cup chopped tomatoes
  • 200g can / 1 cup chickpeas, rinsed and drained
  • 50g / ¼ cup frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve


  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

7 Day Flat Belly Diet Meal Plan (PDF + Menu) (27)Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can /2 cups chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g / ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve


  1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

Flat Belly Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of Mediterranean-style recipes to lose weight. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Start a 28 Day Mediterranean Diet Plan for Cutting Belly Fat

We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan!


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.


Top Articles
Latest Posts
Article information

Author: Terence Hammes MD

Last Updated: 12/05/2023

Views: 5963

Rating: 4.9 / 5 (49 voted)

Reviews: 80% of readers found this page helpful

Author information

Name: Terence Hammes MD

Birthday: 1992-04-11

Address: Suite 408 9446 Mercy Mews, West Roxie, CT 04904

Phone: +50312511349175

Job: Product Consulting Liaison

Hobby: Jogging, Motor sports, Nordic skating, Jigsaw puzzles, Bird watching, Nordic skating, Sculpting

Introduction: My name is Terence Hammes MD, I am a inexpensive, energetic, jolly, faithful, cheerful, proud, rich person who loves writing and wants to share my knowledge and understanding with you.