14 Day Flat Belly Meal Plan Ingredient List + Breakdown Per Meal!

14 Days To A Slimmer You..

14 Day Flat Belly Meal Plan Ingredient List + Breakdown Per Meal!




 
Due to the popularity of our 14 day flat belly meal plan and requests for the grocery list for this healthy eating plan, we have created this article which breaks down all the recipes for each meal and offers 2 A4 printable grocery lists for week 1 and week 2 (not the prettiest, but effective).

The lists are broken down into Pantry Staples (items which you hopefully have in your fridge and cupboards), Eggs & Dairy, Produce, Grains/Nuts/Legumes, Meat and Miscellaneous. We have tried to be as accurate as possible for all items, but it would be best if you went over the individual meals yourself and decided what ingredients you need and help you plan ahead effectively

Some of the recipes simply say a ‘serving of fruit’ or a ‘serving of nuts’ etc. where you would choose your favourite fruit or nuts, we have tried to account for this in the lists but some level of personalisation is required and will help cater the meal plan to your personal tastes.

The recipes are also quite varied, so there are quite a list of miscellaneous ingredients that add extra flavour, you could simply replace these with alternatives that you have at home or leave them out if it is appropriate to do so. You will probably need to purchase more than the plan requires, so where possible, try and buy as close to the required amount as you can, or you can adjust the plan to fit in some extras and/or freeze food when you can to use in the future.




You can click on the recipe lists below to bring them up in a new window, where you can save and print them. As always, you can follow the whole plan or simple look through and find a recipe that you enjoy and find the ingredients for that.
 

14 Day Shopping List Week 1 Printable Picture

14 Day Shopping List Week 1

14 Day Shopping List Week 2 Printable Picture

14 Day Shopping List Week 2

Week 1 Meal Breakdowns

Day 1

Breakfast: Veggie Pack Frittata

Coconut Oil/Olive Oil/Butter – 1 TBSP
Mushrooms – 1 Cup
Peppers – 1/2 Cup
Onion – 1/3 Cup
Eggs

Lunch: Easy Burritos

Whole Grain Tortilla – 1
Black/Kidney Beans – Serving
Spinach
Cheddar Cheese
Salsa (No Added Sugar)

Dinner: Southwestern Stuffed Spaghetti Squash

Spaghetti Squash – 1
Olive Oil – 2TBSP
Red Onion – 1/2
Garlic Cloves – 3
Jalapeno Pepper – 1
Red Pepper – 1
Ground Cumin – 1 TBSP
Mexican Oregani – 1 TBSP
Chilli Powder – 1 TBSP
Black Beans – 1 Tin
Frozen Corn – 1 Cup
Salt & Pepper
Cilantro (Fresh) – 1/2 Cup
Lime – 1
Cheddar Cheese (Grated) – 1 Cup

Snack: Faux Cream

Banana – 1
Peanut/Almond Butter – 1 TBSP
 

Day 2

Breakfast: Overnight Oats

Quick Oats – 1/4 Cup
Unsweetened Almond Milk – 1/2 Cup
Banana – 1/4
Chia Seeds – 1/2 TBSP
Blueberries – 1/2 Cup
Liquid Vanilla Stevia – 4-5 Drops
Cinnamon – Pinch

Lunch: Lettuce Wraps

Lettuce
Sandwich Filling – Tuna/Chicken/Veg

Dinner: Salmon and Asparagus

Large Salmon Filet – 1
Brussel Sprouts – Serving
Asparagus – Serving
Olive Oil – 2 TBSP
Butter – 2 TBSP
Garlic Salt
Salt & Pepper.

Snack: Fruit and Veggie Chips

Apple – 1
Banana – 1
Sweet Potato – Serving
 

Day 3

Breakfast: Super Toast

Wholegrain Bread – 1 Slice
Avocado – 1
Egg – 1

Lunch: A Better PBJ

Peanut/Almond Butter – Serving
Wholewheat/Low Carb Tortilla
Berries – Serving
Kale – Serving

Dinner: Turkey Burgers

Baguette (preferably wholegrain – 1
Red Onion – 1
93% Lean Ground Turkey – 1LB
Mango Chutney – 4 TBSP
Romaine Lettuce – 2 Cups
Salt

Snack: Homemade Trail Mix

Nuts – Serving
Unsweetened Dried Fruit – Serving
 

Day 4

Breakfast: Green Smoothie

Spinach
Kale
Banana
Blueberries
Milk/Almond Milk

Lunch: Bento Box

Nuts
Vegetables
Eggs
Cheddar Cheese
Fruit

Dinner: Steak Kabobs

Beef Sirloin Steak (Cut 1 inch thick) – 1 1/2LBS
Barbecue Sauce – 1/2 Cup
Garlic – 2-4
Onion – 2 TBSP
Sugar – 2 TBSP
Steak Sauce – 2 TBSP
Vinegar – 2 TBSP
Worcestershire Sauce – 2 TBSP
Olive Oil – 2 TBSP
Medium Onions – 2
Button Mushrooms – 10-12
Zucchini – 1
Pepper – 1
Salt

Serves 5

Snack: Fruit Dippers

Fruit
Yoghurt
Honey
Cinnamon
 

Day 5

Breakfast: Savoury Breakfast Bowl

Sautéed Greens: Green Beans/Spinach/Kale – Serving
Lean Chicken Sausage – Serving
Sweet Potato – 1

Lunch: Tuna Stuffed Avocado

Avocado – 1
Tuna – 1 Tin
Apple – 1
Lemon Juice – Serving

Dinner: Loaded Greek Salad

Romaine Lettuce – 2 Cups
Red Onion – 1/4 Cup
Cucumber – 1/4 Cup
Feta Cheese – 2 Ounces
Olives – 8
Red Wine Vinegar – 2 TBSP
Oregano – 1 TS

Snack: Dark Chocolate Delight

Dark Chocolate – Serving
Orange (Slices) – 1
 

Day 6

Breakfast: Power Parfait

Greek Yoghurt – Serving
Berries (Your favourite) – Serving
Toasted Oats – Serving

Lunch: Greek Salad Pita

Whole Grain Tortilla – 1
Leftovers

Dinner: Cauliflower Stir Fry

Cauliflower – 1 Head
Sesame Oil – 1 TBSP
Egg (Whites) – 2
Egg (Whole) – 1
Onion – 1/2
Frozen Peas & Carrots – 1/2 Cup
Garlic – 2
Scallions – 5
Soy Sauce – 3 TBSP
Salt
Olive Oil

Snack: Better Banana Split

Banana – 1
Nuts – Serving
Coconut Flakes – Serving
Dark Chocolate Chips – Serving
 

Day 7

Breakfast: Pumpkin Oatmeal

Pumpkin Puree – 14 Ounces
Unsweetened Almond Milk – 2 Cups
Raisins – 2 TBSP
Kosher Salt – 1/3 TSP
Pumpkin Spice (can use cinnamon) – 3/4 TSP
Quick Cooking Oatmeal – 2 Cups
Pumpkin Seeds – 1/4 Cup
Honey/Maple Syrup – Serving

Lunch: Quick Quesadilla

Wholewheat tortilla – 1
Spinach – Serving
Avocado – 1/2
Cheese – Serving
Coconut Oil – Serving

Dinner: Quinoa Bake

Chicken Broth – 3-3/4 Cups
Dry Quinoa – 1-1/2 Cups
Broccoli Florets – 2 Cups
Butter – 4 TBSP
Mushrooms – 8 Oz
Shallot/Small Onion – 1
Garlic – 3
Gluten Free Flour – 2 TBSP
Milk – 1 Cup
Monterey Jack Cheese (Can use sharp) – 6 Oz
Salt & Pepper

Snack: Granola Protein Bites

Oats – 1 Cup
Toasted Shredded Coconut – 2/3 Cup
Peanut Butter – 1/2 Cup
Dark Chocolate Chips – 1/2 Cup
Honey – 1/3 Cup
Chia Seeds – 1 TBSP
Vanilla – 1 TSP

 

Week 2 Meal Breakdowns

Day 8

Breakfast: Banana “Pancake”

Banana (Ripe) – 1
Eggs – 2
Coconut Oil – Serving

Lunch: Salad In A Jar

Spinach – Serving
Egg (Boiled) – 1
Nuts – Serving
Tomato – 1
Chicken – 1 Breast
Olive Oil – Serving
Vinegar – Serving

Dinner: Taco Night

Mediterranean Spice – 2 TSP
Balsamic Vinaigrette – 1/4 Cup
Romaine Lettuce – 4 Servings
Red Onion – 1 TBSP
Red-Wine Vinaigrette – 1/4 Cup
Tzatziki – 1/4 Cup
Tomatoes – 4
Feta Cheese – 1 Ounce
Olives – 12
Parsley – 1 TSP
Basil – 1/2 TSP
Oregano – 1/2 TSP

Snacks: Fruit Pizza

Cream Cheese – Serving
Whole Wheat Bread – 1
Fresh Fruit – Serving
Cinnamon – Topping
 

Day 9

Breakfast: Egg Cups

Eggs – 2
Ham/Turkey (I used smoked turkey) – 2 Servings
Scallions – Serving

Lunch: Burrito Bowl

Black Beans – Serving
Lettuce – Serving
Tomatoes – Serving
Sliced chicken – 6 Oz
Salsa – Serving
Avocado – 1 to create a burrito bowl
Brown Rice/Cheese – Optional

Dinner: Stuffed Peppers

Green Peppers – 4
Canola Oil – 1 1/2 TSP
Onion – 1
Garlic – 1
Ground Turkey – 1LB
Rice (Cooked) – 1 1/2 Cups
Tomato Sauce – Can
Parsley – 1 TBSP
Salt & Pepper

Snacks: Hummus & Veggies

Hummus – Serving
Vegetables (raw) – Serving
 

Day 10

Breakfast: Better Than Cereal – Cereal

Milk/Almond Milk – Serving
Unsweetened Coconut Flakes – Serving
Fruit – Serving
Hemp Hearts – Serving
Nut Butter – Serving

Lunch: New & Improved Chicken Salad

Chicken Salad Ingredients
Avocado – 1
Celery Stalks – Serving
Grapes – Serving

Dinner: Sweet Potato Crusted Quiche

Potatoes (small) – 4
Olive Oil (spray) – Serving
Spinach – 1 Bunch
Onion – 1/2
Garlic – 1
Eggs – 4
Mozzarella – 1 Cup
Herbs (parsley/dill/chives) – Serving
White Miso – 1 TBSP (Optional)
Goat Cheese – 1/4 Cup
Asiago Cheese – (sprinkle)
Salt & Pepper

Snacks: Homemade Protein Bars

Walnuts – Serving
Unsweetened Dried Fruit – Serving
 

Day 11

Breakfast: Leftover Quiche

Leftover Quiche

Lunch: Cucumber Stackers

Cucumber – Serving
Lean Deli Meat – Serving
Chicken Salad – Serving
Hummus – Serving
Mustard – Serving
Almonds – Serving

Dinner: Superfood Soup

Black Beans – 15 Oz Can
Olive Oil – 1 TBSP
Onion – 1
Garlic – 2 TBSP
Oregano – 1/2 TSP
Paprika – 1/2 TSP
Cumin – 1/2 TSP
Vegetable Stock – 2 Cups
Poblano Pepper – 1/3 Cup
Tomato Paste – 2 TBSP

Snacks: Flourless Muffin

Unsweetened Apple Sauce – 1/2 Cup
Peanut Butter – 1/2 Cup
Egg – 1
Baking Soda – 1/4 TSP
Honey – 3 TBSP
Vanilla Extract – 1 TBSP
Salt
Cinnamon – 1 TSP
Ground Ginger – 1/2 TSP
Ground Cloves – 1/8 TSP
Apple – 3/4 – 1 Cup
 

Day 12

Breakfast: Almond Flour Muffin

Blanched Almond Flour – 1 Cup
Eggs – 2 (Around 4 Oz)
Honey – 4 Oz
Baking Soda – 1/4 TSP
Apple Cider Vinegar – 1/4 TSP

Lunch: Soup To Go

Leftover Soup – Serving

Dinner: Portabella Pizzas

Portabello Mushroom Caps – 6
Tomato Sauce – 1/2 Cup
Garlic – 1 TBSP
Black Olives – 1/4 Cup
Sweet Peppers – 1/4 Cup
Red Onion – 1/4 Cup
Cherry Tomatos – Serving
Mozzarella Cheese – Serving
Basil – Serving
Italian Seasoning – 1 TBSP

Snacks: Kale Chips & Salsa

Kale Chips – Serving
Salsa – Serving
 

Day 13

Breakfast: Very Berry Smoothie

Beet – 1
Frozen Mixed Berries – 1 Cup
Orange – 1/2 Cup
Almond Milk – 3/4 Cup
Hemp Seed – 1/2 TBSP

Lunch: Deli Meat Pizza

Deli Meat – Serving
Vegetables – Serving
Cheese – Serving

Dinner: Fish In Parchment

Firm Fleshed White Fish Fillet (Halibut/Cod Haddock) – 1
Olive Oil – 1 TBSP
Salt
Pepper
Bay Leaf – 1
Fresh Herbs (chives, parsley, tarragon) – Serving
Butter – 1 TBSP
Lemon – 3 Slices
Dry White Wine (Optional) – 1 TBSP

Snacks: Brown Rice Cake Pizza

Brown Rice Cake – Serving
Peanut Butter – Serving
Honey – Serving
 

Day 14

Breakfast: Super Breakfast Bowl

Smoothie Ingredients
Nuts – Serving
Fruit – Serving
Hemp Hearts (or Chia Seeds) – Serving

Lunch: Loaded Sweet Potato

Sweet Potato – 1
Black Beans – Serving
Broccoli – Serving
Sliced Chicken – 4 Oz
Olive Oil – 1 TBSP

Dinner: Shrimp and Zoodles

Olive Oil – 1 1/2 TSP
Red Pepper Flakes – Pinch
Shrimp (deveined) – 4 Oz
Garlic – 2
Zucchini – 1
Salt & Pepper
Lemon – 1/4
Grape Tomatoes – 1/4 Cup

Snacks: Black Bean Brownies

Black Beans – 1 1/2 Cups
Cocoa Powder – 2 TBSP
Quick Oats – 1/2 Cup
Salt – 1/4 TSP
Maple Syrup/Honey – 1/3 Cup
Stevia – Pinch or Sugar – 2 TBSP
Coconut Oil – 1/4 Cup
Vanilla Extract – 2 TSP
Baking Powder – 1/2 TSP
Dark Chocolate Chips – 1/2-2/3 Cup
 



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TrimmedandToned

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