7 DAYS TO A FLAT TUMMY MEAL PLAN
(approx. 1500 cals a day)

With summer just around the corner many of us are gearing up to get our bodies crop top ready.

Unfortunately, simply adding ab exercises to the end of every gym workout won’t give you a flat stomach. The key is to eat a healthier diet, removing processed foods that cause bloating to reveal the six pack underneath that you’ve been working so hard on!

Try this 7 day meal plan to help reduce bloating and slim your waistline without any exercise!

Tip: Having a varied diet will help make meal time more exciting and keep you motivated. Why not try Meat Free Monday to bring a wider range of plant based foods into your diet?

Tip: Consume more protein in place of carbohydrates and fats. Protein requires more energy to be broken down in the stomach, therefore it increases your metabolism. It also helps to suppress hunger.

Tip: Our bodies need dietary fat (also known as essential fats) in order to lose weight and function properly. Essential fats help increase satiety, boost your metabolism, speed nutrients through your body, and improve your fat-soluble vitamin uptake.

Tip: Accompany your breakfast with a cup of herbal tea. Green tea is high in a type of antioxidant called catechins, which may boost metabolism and increase fat burning.

Tip: Don’t skip breakfast! Overnight our bodies exhaust our glycogen stores (aka energy stores). Breakfast is the first opportunity to refuel those stores, therefore if you skip it then our bodies go to the next best option - our fat stores. This is not a good thing because fat does not work as well as glycogen in providing fast energy. It leaves you feeling more prone to fatigue and because our brains also function using glycogen, it means our brains will not be operating at its optimum.

Tip: higher fibre (in particular soluble fibre) intake is linked to a lower risk of belly fat. Soluble fibre slows down how fast the stomach releases digested food into the gut which helps to curb appetite and reduce calorie intake.

Tip: Try to eat more complex carbohydrates such as brown rice, sweet potato, whole wheat pasta and quinoa. These all have a low glycemic index which means the sugar that is released into your body from these foods is consumed at a slow rate. In contrast to this, simple sugars such as white rice should be avoided as they have a high GI, which means they will satisfy you quickly but make you hungry again pretty quickly after.

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7 DAYS TO A FLAT TUMMY MEAL PLAN
(approx. 1500 cals a day)

Monday Tip: Having a varied diet will help make meal time more exciting and keep you motivated. Why not try Meat Free Monday to bring a wider range of plant based foods into your diet? Breakfast Vegan omelette (383 cals) Mid-Morning Snack Sweet potatoes falafel (144 cals) Lunch Roasted carrot & ginger soup (260 cals) Afternoon Snack Avocado chia toast (221 cals) Dinner Moroccan spiced tagine – (504 cals) Click here for recipes.

Tuesday Tip: Consume more protein in place of carbohydrates and fats. Protein requires more energy to be broken down in the stomach, therefore it increases your metabolism. It also helps to suppress hunger. Breakfast Slender yogurt with berries & nuts (235 cals) Mid-Morning Snack Kale chips (53 cals) Lunch Chicken satay skewers (339 cals) Afternoon Snack Spicy nuts (343 cals) Dinner Grilled shrimp & chicken bowl (418 cals) Click here for recipes.

Wednesday Tip: Our bodies need dietary fat (also known as essential fats) in order to lose weight and function properly. Essential fats help increase satiety, boost your metabolism, speed nutrients through your body, and improve your fat-soluble vitamin uptake.

Breakfast Slender breakfast smoothie (280 cals) Mid-Morning Snack Handful of almonds (72 cals) Lunch No rice sushi (219 cals) Afternoon Snack Healthy dipping bread with chickpea and red hummus dip (247 cals) Dinner Sweet chilli salmon bowl (467 cals) Click here for recipes.

Thursday Tip: Accompany your breakfast with a cup of herbal tea. Green tea is high in a type of antioxidant called catechins, which may boost metabolism and increase fat burning.

Breakfast Overnight oats (210 cals) Mid-Morning Snack Veggie sticks and hummus (206 cals) Lunch Thai prawn papaya salad (417 cals) Afternoon Snack Chocolate fruit & nut energy bite (204 cals) Dinner Turkey burger (262 cals) Click here for recipes.

Friday Tip: Don’t skip breakfast! Overnight our bodies exhaust our glycogen stores (aka energy stores). Breakfast is the first opportunity to refuel those stores, therefore if you skip it then our bodies go to the next best option - our fat stores. This is not a good thing because fat does not work as well as glycogen in providing fast energy. It leaves you feeling more prone to fatigue and because our brains also function using glycogen, it means our brains will not be operating at its optimum. Breakfast Blackberry and apple porridge (211 cals) Mid-Morning Snack Boiled egg (81 cals) Lunch Lettuce wrap fajitas (219 cals) Afternoon Snack Spicy baked chickpeas (336 cals) Dinner Lamb meatball pitta pockets (628 cals) Click here for recipes.

Saturday Tip: higher fibre (in particular soluble fibre) intake is linked to a lower risk of belly fat. Soluble fibre slows down how fast the stomach releases digested food into the gut which helps to curb appetite and reduce calorie intake. Breakfast Carrot Cake Pancakes (402 cals) Mid-Morning Snack Greek yogurt with berries (177 cals) Lunch Quinoa stuffed peppers (373 cals) Afternoon Snack Healthy Honey Nut bar (130 cals) Dinner Chilli (466 cals) Click here for recipes.

Sunday Tip: Try to eat more complex carbohydrates such as brown rice, sweet potato, whole wheat pasta and quinoa. These all have a low glycemic index which means the sugar that is released into your body from these foods is consumed at a slow rate.

Breakfast Sweet potatoes & spinach breakfast muffins (54 cals per muffin- 4 per serving) Mid-Morning Snack Fiery cottage cheese boats ( 125 cals) Lunch Grilled sea bass and sesame greens (208 cals) Afternoon Snack Raw chocolate fudge energy balls (107 cals per ball – 2 per serving) Dinner Chicken with quinoa salad (437 cals) Click here for recipes.