Flat Belly Diet Recipes | 7 Easy & Fast Recipes

flat belly

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

Flat Belly Diet Recipes. Belly fat can be extremely stubborn to burn and that’s why there are so many people eager to learn new exercises and diets that target belly fat.

You can constantly exercise and try different strict diets and still get no result in reducing belly fat.

To fight abdominal fat effectively, you need to find out what is causing it.

Here are the top 7 reasons why you may have belly fat:

  1. High-sugar foods:
    Snacking on high sugar and high-fat foods was reported to be associated with belly fat and fatty liver too according to this study.
  2. Lack of physical activity
    Researchers from Duke University Medical Center stated that physical inactivity can lead to a rapid increase in belly fat.
  3. Alcohol
    Researchers from University At Buffalo N.Y reported that drinking alcohol can increase belly fat which is associated with increasing the risk of heart disease.
  4. Protein deficiency
    If you do not consume enough protein, so you will stick with eating foods with high carbs and fats and finally, you will have weak muscles and more belly fat. Researchers from McMaster University suggested that following a restricted-calorie diet with high protein and low carbs will decrease belly fat and increase lean muscles.
  5. Stress
    Researchers from Yale University discovered that stress leads to increased cortisol hormone which causes an increase in belly fat
  6. Lack of sleep
    According to a study at Wake Forest University Baptist Medical Center, lack of sleep causes fat accumulation around your organs, thighs, and love handles too.
  7. Genetics (metabolism)
  8. Bad habits such as eating before bed
    It has been found that eating later in the day is associated with weight gain according to this study.

Number one factor affecting belly fat diet. What you eat is more important than how much you exercise when it comes to results.

Workouts will help you reduce belly fat, no doubt. Being physically active is also important and is essential for your health. However, without changing your dietary habits, and relying solely on workouts you will not achieve noticeable results.

Belly Fat Burning Foods

It is useful to know exactly which foods help to burn belly fat and include them in your diet on a regular basis.

Here is a helpful list of top flat belly diet foods:

Simply opt for meals that contain these foods and you will definitely notice positive changes.

The meal recipes don’t have to be complicated and you don’t need to be a chef.

In this article, we offer you 7 easy flat belly meal recipes that anyone can make at home.


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7 Flat Belly Diet Recipes

Recipe #1 Avocado Egg Salad Sandwich

avocado egg sandwich

A quick, delicious meal that keeps you full and contains all the healthy ingredients for reducing belly fat.

Avocados are great substitutes for mayonnaise, as they provide healthy fats and excellent flavor to your sandwich. Eggs are a great source of quality protein, vitamin B2, D, B12, and minerals (zinc, iron).

The lemon juice not only enhances the flavors in your meal but also has Vitamin C and facilitates efficient absorption of iron.

What you will need:

  • 1 boiled egg (chopped)
  • 70g of avocado
  • 50g of lemon (squeezed)
  • 2 pieces of multigrain bread (you can toast them if you like)
  • A pinch of sea salt

Preparation:

  1. Mix the ingredients (eggs, lemon, avocado, and salt) with a fork. Make sure not to overmix, simply combine the ingredients.
  2. Fill between two pieces of multigrain bread and you’re done!

Recipe #2 Turkey pita sandwich

turkey sandwich

This is not an ordinary pita sandwich.

It has spice olive salad that gives this wrap an exotic flavor.

Not to mention the abundant amount of health benefits of turkey breast, including a high amount of protein, and maintaining lean muscle mass.

Also, turkey breast makes you feel full and has fewer calories.

Olives contain several beneficial compounds including calcium, iron, vitamin E, copper, etc.  They are known for their antioxidant properties and improved heart and bone health.

Balsamic vinegar is often used for its distinctive flavor. It helps reduces blood sugar, improves the skin, promotes blood circulation, and relieves congestion. It is also important to mention that probiotics in balsamic vinegar can give you a feeling of satiety that is an essential factor in preparing weight-loss promoting meals.

What you will need:

  • About 45g of pitted pimiento-stuffed green olives (chopped)
  • Around 114g of turkey breast
  • 1 whole-wheat pita (halved)
  • A tablespoon of extra virgin olive oil
  • A tablespoon of balsamic vinegar
  • Around 30g of pitted black olives (chopped)
  • A pinch of red pepper flakes
  • 45 grams of mixed greens

Preparation:

  1. Put green and black olives, red pepper flakes and olive oil in a bowl and mix.
  2. By using these ingredients, you can make 2 servings (using 2 pita bread pieces) of the pita sandwich. So, divide everything you have in two and put turkey breast, about 22 g of green mix and half of the olive mix in each pita bread.

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Recipe #3 Grilled salmon with rosemary, savory spices

salmon grill

Grilled salmon is the perfect meal for outdoor gatherings, especially in beautiful summer weather.

Salmon is an excellent source of protein and B vitamins. Plus, the impressive amount of omega – 3 fatty acids help to decrease inflammation, lower the risk of cancer, decrease the blood pressure and remarkably improve arterial function.

Rosemary does not only provide great taste to dishes, but it is also a good source of calcium, iron and vitamin B6. Moreover, the herb was used since ancient times for improved immune system, better memory and to enhance hair growth.

What you will need:

  • About 450g of thick salmon without skin and cut into 11-12 cubes
  • A tablespoon of dijon mustard
  • 3 tablespoons of rosemary (minced)
  • 2 garlic cloves (minced)
  • 2 tablespoons of lemon juice (freshly squeezed)
  • A pinch of sea salt and black pepper
  • 4 skewers

Preparation:

  1. Mix ingredients for the marinade.
  2. Add salmon and let it soak in the marinade for 20 minutes at room temperature.
  3. Put the salmon pieces on skewers.
  4. Apply a light layer of cooking spray on your grill pan.
  5. Turn on the high heat and once it’s hot put the skewers on the pan and cook for 6-8 minutes until you can easily flake with a fork.
  6. Well done!

Recipe #4 Detox salad

Salad for flat belly

The detox salad is a great idea if you feel bloated or have been eating unhealthy foods recently. This effective belly fat-burning salad consists of important ingredients like kale, spinach, avocados, mandarin oranges, and pomegranate seeds.

Kale and spinach are high in antioxidants and help to prevent several health problems like high blood pressure and cholesterol level.

Pomegranate enhances digestion and boosts the immune system. It also contains Vitamin C, Vitamin K, and many other necessary nutrients.

This detox salad can be an excellent side dish for grilled chicken and shrimp, roasted chicken or fish to add some more protein.

What you will need:

  • About 145g of mandarin oranges (slices)
  • 2 tablespoons of olive oil
  • 450g of baby spinach (chopped)
  • A tablespoon of balsamic vinegar
  • About 135g of kale (chopped)
  • A tablespoon of apple cider vinegar
  • 1 avocado (chopped)
  • Around 20g of pomegranate seeds
  • 1/4 cup of toasted pine nuts

Preparation:

  1. Mix the balsamic vinegar, olive oil, and apple cider vinegar. Add 145g of mandarin oranges and squash them. Leave the dressing to rest.
  2. Take a large salad bowl and put the remaining ingredients. Add the dressing and mix until everything is well combined.

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Recipe #5 Delicious oatmeal with banana and walnut

oatmeal and banana bowl

This super healthy meal is extremely easy to prepare. You simply combine all the ingredients and leave it overnight in the fridge. Your breakfast for the next day is ready.

Oats are very nutritious; they contain protein, fiber, carbs, important vitamins, and minerals. Adding honey and cinnamon will also make your healthy breakfast satisfying sweet.

Bananas are well-known for their numerous health benefits. They provide a good amount of protein, potassium, vitamin C, vitamin B6, and fiber. Plus, bananas are needed for improved digestion and hence can assist you in losing weight.

Walnuts are another great ingredient in this super healthy bowl, as they support weight loss by controlling your appetite.

They also contain healthy gut promoting bacteria that is good for overall health.

Moreover, walnuts can be used for fighting against oxidative stress and inflammation. As we know, inflammation can be a huge problem, especially when you try to cut some weight.

What you will need:

  • 33g of rolled oats
  • 125 ml of low-fat milk
  • 1/3 cup of low-fat yogurt
  • A pinch of cinnamon and salt
  • 1/4 teaspoon of vanilla extract
  • A tablespoon of honey
  • 30g of walnuts (chopped)
  • 1 peeled banana (sliced)

Preparation:

  1. Combine all the ingredients in two jars and refrigerate for 6-8 hours.
  2. You can heat the oats if you like but chilled is also fine. Don’t forget to add walnuts and bananas on the top before serving.

Recipe #6 Vegetable wrap

avocado wrap

This vegetarian wrap takes little time to prepare and can be easily packed for lunch. You can use whatever vegetables you want; the hummus and avocado can be easily combined with various ingredients.

Avocados are great for helping you get that flat stomach as they contain 8.5g of carbs per 100 g and hence are low-carb food. Plus, they have 20 different nutrients and minerals.

Hummus makes this wrap a great option for vegetarians and vegans as it is a rich source of plant-based protein, folate, iron, phosphorus and B vitamins.

What you will need:

  • 1 whole-wheat tortilla (8 inches)
  • About 40g of avocados (mashed)
  • 2 tablespoons of hummus
  • 2 tablespoons of cheddar cheese (shredded)
  • 1 cup of preferred vegetables (sliced)

Preparation:

  1. Apply hummus and mashed avocados on a laid tortilla.
  2. Add your vegetables and cheddar cheese.
  3. Cut the tortilla in half.

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Recipe #7 Quinoa Chickpea Salad

quinoa salad

Another great lunch or dinner vegan meal option full of healthy ingredients like hummus, quinoa, sunflower seeds, and roasted pepper. This dish is a great choice for healthy weight loss and a stronger immune system.

Chickpeas are widely used in various meals for reducing fat, as they help to control the appetite. Protein and fiber in chickpeas create a feeling of being full and hence reduce the unnecessary calorie intake.

Red peppers are a rich source of vitamin C, antioxidants, folate and vitamin B6. Moreover, red peppers help to reduce weight by activating metabolic rate without increasing heart rate and blood pressure.

Sunflower seeds are often added to various healthy meals due to their beneficial compounds, including several minerals and vitamins. They are also good for reducing the risk of heart disease and type 2 diabetes. It is advised to use unsalted sunflower seeds in this recipe for better weight loss results.

What you will need:

  • 100g of chickpeas (rinsed)
  • 2 tablespoons of hummus
  • 480g of mixed greens salad
  • A tablespoon of chopped roasted red pepper
  • A tablespoon of sunflower seeds (unsalted)
  • A pinch of salt and ground pepper
  • A tablespoon of parsley (chopped)
  • A tablespoon of freshly squeezed lemon juice

Preparation:

  1. Mix lemon juice, red pepper, and hummus in a separate bowl. Add some water to get the desired consistency.
  2. In a large bowl, put the chickpeas, greens salad, and quinoa. Add the sunflower seeds, salt, pepper, and parsley. Don’t forget about the dressing!
  3. Enjoy!

Final Notes

Getting a flat tummy can be a challenging task. Don’t be discouraged, as there are several proven tips that helped many people to achieve their dream flat stomach.

First of all, control what you are eating. Go for healthier choices, like foods rich in fiber and protein.

Remember, that cutting calories does not mean starving yourself. You simply need to limit your intake of carbs (especially refined carbs).

Low-carb diets are the most effective weight loss methods targeting abdominal fat.

Also, try to consume more foods rich in monounsaturated fatty acids as they help to prevent the appearance of belly fat.

Here is the full list of foods that are a good source of monounsaturated fat, to help you make correct choices of your meals.

Let’s not forget that a good workout enhances your results. So, as soon as you get used to your new healthier diet, do some cardio or aerobic exercise that accelerates the midsection fat burn.

Generally, it is recommended to do 20-40 minutes of moderate physical activity per day. Running and biking are also great options for cardio.

Resistance training is also important as it prevents the loss the muscle mass and accelerates the metabolic rate, helping you burn more calories.


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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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