7-Day Flat Belly Meal Plan For February

Welcome to 5 Minute Fridays, my weekly newsletter dedicated to your well-being.

This week, I’m sharing a 7-Day Flat Belly Meal Plan focusing on wholesome meals that are full of protein, nutritious veggies and spices to boost the metabolism, especially for those hitting 40 and find that counting calories is NOT ENOUGH to reduce your waistline. These recipes contain lots of healthy fats but in general much less carbs and fats from dairy. Remember this month is also festive – Game’s Day, Pancake Day, Valentine’s Day. Balance is key!

What’s in store for today:

What To Eat On Games Day?

For Game Day, indulge in a variety of crowd-pleasing bites, including British Mary Berry sausage rolls, crispy fried chicken bao, authentic Neapolitan pizza, and Korean street food favourites like Dakgangjeong and Gamjajeon, along with tasty Texan cheesy toast and Pioneer Woman sausage balls—perfect for adding flavour and excitement to your Superbowl spread!

7-Day Flat Belly Meal Plan

Welcome to my guiding principle: “Smart & Joyful Eating”! This week, I’m focusing on shrinking our tummies especially if we’re hitting a plateau.

All meals are designed to serve 2 Monday-Sunday. Some recipes make enough leftovers for two nights or lunch the next day. If you have any extra portions, you can freeze them for a busy day.

MONDAY (2/10) – Detox Day 1
Breakfast: Tumeric Ginger Power Shot (optional recipe x 2) and the Antioxidant Rich Blueberry Mango Protein Smoothie (recipe x 2 ).
Snack: ¾ cup grapes and 3 Brazil Nuts (recipe x 2).
Lunch: Arugula Summer Salad with Mango and Egg.
Dinner: Easy Paprika Grilled Chicken With Broccoli And Cauliflower (recipe x 2)

TUESDAY (02/11) – Detox Day 2
Breakfast: Tumeric Ginger Power Shot (optional recipe x 2) and the Antioxidant Rich Blueberry Mango Protein Smoothie (recipe x 2 ).
Snack: 1 cup sliced melon and ¼ cup goji berries or raisins (recipe x 2)
Lunch: Leftovers Easy Paprika Grilled Chicken With Broccoli And Cauliflower
Dinner: Mediterranean Salmon Bake (recipe x 1/2)

WEDNESDAY (02/12) – Detox Day 3
Breakfast: Tumeric Ginger Power Shot (optional recipe x 2) and the Antioxidant Rich Blueberry Mango Protein Smoothie (recipe x 2 ).
Snack: 1 apple 3 Brazil nuts ¼ cup raisins (recipe x 2)
Lunch: Chicken (4 oz per serving) with Sundried Chickpea Salad
Dinner: Chocolate Green Berry Smoothie (recipe x 2)

Note for After the 3-Day Detox: Now that you’ve completed the detox, take a moment to check in with yourself. Do you feel lighter, refreshed, and more energized? Is your mind clearer, and your skin glowing? While results may vary, this detox was designed to set the stage for a healthier, more balanced you. If you’ve noticed positive changes, celebrate them—and if not, reflect on what might need further adjustment in your routine. Your journey to well-being continues!

THURSDAY (02/13)
Breakfast: Superfood Veggie Frittata
Lunch: Tuna Maldivian Wrap
Snack: ½ banana and 3 tbsp Greek yoghurt (recipe x 2)
Dinner: Ground Beef Chilli

Day 5 – FRIDAY (02/14)
Breakfast: Green Smoothie (recipe x 2)
Lunch: Easy Paprika Grilled Chicken With Broccoli And Cauliflower
Snack: A Green Apple and 1 tsp Almond Butter (recipe x 2)
Dinner: Portobello Mushroom Burger

—SATURDAY (02/15)
Breakfast: Eggs and Sauerkraut
Lunch: Burrito Bowl
Snack: Sliced veggies of your choice with hummus
Dinner: Leftover Ground Beef Chilli

—SUNDAY (02/16)
Breakfast: Pumpkin Pie Smoothie
Lunch: Salmon Stawberry Salad
Snack: 3 Brazil Nuts and a piece of fruit
Dinner: Stuffed Avocado With Tuna

*** Footnote

Print the Shopping List at the bottom. Each meal plan has a detailed, organized grocery list to make shopping easier and less stressful.
Lastly, join the conversation! If you’re on Facebook, check out my group “Easy Wholesome Meals – Wellbeing Barista Community” for more tips, ideas, and community support.

Why Do I Need To Detox?

Look, we all love a good cheat day (or week… or month). But between the smog, the snacks, and that third coffee just to function, our bodies are practically begging for a reset. Instead of relying on expensive creams, painkillers, and endless caffeine refills, why not try tackling the problem at its source? Here’s why a detox might just be your new best friend:

Ditch the Toxins Before They Ditch You – We breathe in enough pollutants daily to qualify as air filters. Smog, smoke, pesticides—you name it, our bodies soak it up. A detox helps clear out the gunk before it starts causing serious issues.
Boost Your Immune System (So You’re Not Always the One Sniffling in Meetings) – Tired of catching every cold that comes within a five-mile radius? Instead of popping painkillers and chugging vitamin C after the damage is done, how about giving your immune system a fighting chance? A detox can help cut down inflammation, boost immunity, and keep you from being the “permanently sick friend.”
Fight Aging Without Selling Your Soul to the Beauty Industry – Forget slathering on overpriced creams while hoping for a miracle. If your body is full of toxins, no fancy serum is going to undo the damage. Start from the inside—flush out the junk, fight off those free radicals, and let your skin breathe. Wrinkles might be inevitable, but at least you won’t look like you’ve aged five years overnight.
Feel Like a Rock Star (Not a Sluggish Sloth) – You know that rare, magical day when you wake up refreshed, eat well, move your body, and feel unstoppable? Yeah, that’s what detoxing regularly can do. Instead of surviving on caffeine and willpower, you could actually have natural energy. Crazy, right?
Restore Balance (Because Your Body Isn’t a Buffet for Junk) – Ever feel like your hormones, digestion, and energy levels are on a rollercoaster ride from hell? It might not be stress alone—food intolerances, inflammation, and toxin buildup could be making things worse. Instead of reaching for another painkiller or anti-acid, maybe it’s time to experiment with different recipes and see what actually makes you feel good.

If you’ve never tried a detox, now’s the time. Your body (and your future self) will thank you. And hey, if nothing else, it’s a great excuse to try some new recipes that won’t leave you feeling like a bloated potato