15 New Flat Belly Diet Recipes (2024)

Eat up, slim down

Whether you’re a seasoned chef or a novice in the kitchen, there’s a Flat Belly Diet dish here that'll suit everyone. These recipes range from hearty breakfasts to scrumptious desserts, and everything in between. Each mouth-watering recipe does double-duty: keeps you satisfied and helps you lose belly fat.

How? The belly-fat fighting ingredients in these recipes are MUFAs (monounsaturated fatty acids)—the Flat Belly Diet magic ingredient that targets stubborn tummy fat. MUFAs are good-for-you fats found in foods such as avocados, olives—even dark chocolate! You’ll find MUFAs in all Flat Belly Diet recipes and meals.

Click through all 15 delicious recipes now!

Red Pepper-Scallion Corn Muffin

The dash of spices in these corn muffins makes them a snack or breakfast that packs a punch.

TIME:55 minutes
SERVINGS:6

2 Tbsp + 1/4 c canola oil, divided
1 large red bell pepper, coarsely chopped
4 scallions, thinly sliced
1½ c yellow cornmeal
1/2 c whole grain pastry flour
1¾ tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
1/8 tsp freshly ground black pepper
1 c fat-free plain yogurt
1 large egg
2 large egg whites
2 tsp brown sugar
3/4 c drained canned vacuum-packed corn kernels (about 1/2 an 11-ounce can)

1. PREHEAToven to 350°F. Coat Texas-size, 6-cup muffin tin with cooking spray or line with paper baking cups.

2. WARM2 Tbsp of the oil in medium skillet over medium heat. Add bell pepper and cook, stirring, 5 minutes or until tender. Add scallions. Cook, stirring, 1 minute or until softened. Remove from heat and let cool 5 minutes.

3. STIRtogether cornmeal, flour, baking powder, salt, baking soda, and black pepper in large bowl. In medium bowl, whisk together yogurt, egg, egg whites, sugar, and remaining 1/4 c oil. Fold in bell pepper mixture and corn. Fold into dry ingredients until just moistened.

4. DIVIDEbatter evenly among prepared muffin cups. Bake 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 5 minutes. Remove muffins from pan to cool completely on wire rack.

NUTRITION (per serving)345 cal, 9 g pro, 47 g carb, 16 g fat, 1.5 g sat fat, 36 mg chol, 491 mg sodium, 4 g fiber

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Hearty Roast Beef Panini

This hunger-stopping, pressed roast beef sandwich may become your new lunch favorite. The avocado substitutes for mayonnaise, providing great flavor and belly-flattening benefits.

TIME: 10 minutes
SERVINGS:1

2slices reduced-calorie multigrain bread
2ounces store-roasted, deli-sliced lean roast beef
2beefsteak tomato slices
1/4avocado, sliced
1/8 cup baby arugula
1tsp Dijon mustard
1/4tsp extra virgin olive oil

1. PLACE1 slice of the bread on a work surface. Top with the roast beef, tomato slices, avocado slices, and arugula. Spread the remaining bread with mustard and set, mustard side down, on the arugula.

2. HEATa ridged nonstick grill pan over medium heat until hot. Lightly brush the outsides of the sandwich with the oil and place on the pan. Set a heavy-bottomed skillet on top of the sandwich and cook for 1 to 2 minutes per side or until toasted and warm in the center.

NUTRITION (per serving) 270calories,17 g protein,25 g carbohydrates, 12 g fat, 2 g saturated fat,30 mg cholesterol,639 mg sodium,4 g fiber

Turkey Meat Loaf with Walnuts and Sage

What could be better than a comfort-food recipe with belly-slimming benefits? Walnuts and whole wheat breadcrumbs pack this classic-with-a-twist dish with fiber and a nutty taste.

TIME:1 hour 30minutes
SERVINGS:4

2tsp olive oil
1large carrot, grated
4scallions, thinly sliced
1clove garlic, minced
1/2cup walnuts(MUFA)
2slices whole wheat bread
1/4cup fat-free milk
2egg whites, lightly beaten
1pound extra-lean ground turkey breast (99% fat-free)
1/4cup chopped fresh flat-leaf parsley
1/4cup grated Parmesan cheese
1tsp dried sage
1/2tsp salt
1/2tsp freshly ground black pepper

1. PREHEATthe oven to 350°F. Line a rimmed baking sheet with foil and coat the foil with olive oil spray.

2. HEATthe oil in a small nonstick skillet over medium heat. Add the carrot, scallions, and garlic and cook, stirring often, for about 3 minutes or until tender. Remove from the heat.

3. MEANWHILE,chop the walnuts in a food processor fitted with a metal blade. Break up the bread and add to the walnuts. Pulse until both are ground to fine crumbs. Transfer to a large bowl. With a fork, stir in the milk and egg whites. Add the turkey, parsley, cheese, sage, salt, pepper, and sautéed mixture. Mix gently just until blended.

4. SHAPEinto a free-form loaf about 7" long and 4 1/2"wide on the prepared baking sheet. Bake for 50 to 60 minutes or until a thermometer inserted in the thickest portion registers 165°F. Let stand a few minutes before slicing.

NUTRITION (per serving)375 calories, 28 g protein, 14 g carbohydrates, 27 g fat, 5 g saturated fat, 116 mg cholesterol, 500 mg sodium, 3 g fiber

Slow Cooker Moroccan Chicken with Olives

Minimize your kitchen time with this slow-cooked ethnic soup. If you like spicy food use a hotter pepper, such as chile de arbol, instead of the milder guajillo.

TIME:4-6 hours
SERVINGS:6

Chicken
1/2cup reduced-sodium chicken broth
1/4cup all-purpose flour
3Tbsp olive oil
2tsp ground cumin
1/2tsp freshly ground black pepper
1/4tsp salt
1can (14½ ounces) no-salt-added stewed tomatoes
1carrot, sliced
1large onion
30small black olives, pitted (about 1 cup)
3cloves garlic, minced
2pounds boneless, skinless chicken breast halves
1/2cup chopped fresh cilantro (optional)

Harissa
3/4cup dried hot red chile peppers, such as guajillo
2cloves garlic, minced
1tsp ground coriander
1tsp ground caraway seed
1/4tsp salt
3Tbsp olive oil

1. PREPARE the chicken:Coat the stoneware of a slow cooker pot with cooking spray. Combine the broth, flour, oil, cumin, pepper, and salt in the pot. Whisk until smooth. Add the tomatoes (with juice), carrot, onion, olives, and garlic. Stir to mix. Tuck the chicken into the pot, covering with the other ingredients. Cover and cook on low for 5 to 6 hours or on high for 3 to 4 hours.

2. PREPARE the harissa:Remove the stems and seeds from the peppers and discard. Soak the peppers in warm water for about 1 hour or until softened. Drain and transfer to a food processor fitted with a metal blade or a blender. Add the garlic, coriander, caraway seed, and salt. Process, scraping the sides of the bowl as needed, until a paste forms. Drizzle in the oil through the tube to reach a smooth consistency.

3. STIRin the cilantro (if using) just before serving. Pass the harissa at the table.

NUTRITION (per serving) 388 calories, 38 g protein, 16 g carbohydrates, 19 g fat, 3 g saturated fat, 88 mg cholesterol, 530 mg sodium, 4 g fiber

Chicken Piccata

This Italian-style dish is packed with protein and sure to please any palate.Whip up this lemon-chicken recipe any weeknight for a simple—slimming—evening meal.

TIME:15 minutes
SERVINGS:4

12ounces boneless, skinless chicken tenders
2Tbsp flour
4 Tbsp olive oil
2 freshly squeezed lemon juice
2Tbsp chopped fresh parsley
2tsp capers, minced
Freshly ground black pepper

1. LAYthe tenders on a work surface. With a smooth scaloppine pounder or a rolling pin covered in plastic wrap, flatten to 1/4" thickness. Dredge the cutlets lightly in the flour.

2. HEATa large skillet over medium-high heat. Add the oil to the skillet and heat until sizzling. Place the chicken in the skillet. Cook for 2 minutes per side or until lightly browned and cooked through.

3. ADDthe lemon juice, parsley, and capers. Bring the mixture to a boil. Reduce the heat and simmer for 2 minutes to allow the flavors to blend. Season to taste with the pepper. Serve the chicken with the pan juices.

Note: Pounding the chicken breasts to an even thickness is an important step because it allows the chicken to cook evenly so both ends are moist and delicious.

NUTRITION (per serving) 235 calories, 21 g protein, 4 g carbohydrates, 15 g fat, 2 g saturated fat, 49 mg cholesterol, 108 mg sodium, 0 g fiber

Slow Cooker African Chicken Stew

Prep this stew in the morning and come home to a fragrant, one-pot dinner. The chicken, carrots, and potatoes in this hearty stew are sure to leave you feeling satisfied.

TIME:4-6 hours
SERVINGS:4

As much as possible, avoid the temptation to lift the lid when using aslow cooker. Every time you take a peek, it takes 20 to 30 minutes for the cooking temperature to return to where it was.

1Tbsp peanut oil
12ounces boneless, skinless chicken thighs, trimmed and cut into 24 pieces
1onion, chopped
3cloves garlic, minced
1jalapeno chile pepper, seeded and chopped
1carrot, thickly sliced
1sweet potato, peeled and cubed
1can (14½ ounces) reduced-sodium chicken broth
1/2cup chunky natural unsalted peanut butter
2Tbsp tomato paste
1/4tsp salt
1/4tsp freshly ground black pepper

1. HEATthe oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, for 3 to 4 minutes or until lightly browned. Transfer to a 4-quart slow cooker. Return the skillet to the heat and add the onion, garlic, chile pepper, and carrot. Cook for 1 minute, then transfer to the slow cooker. Stir in the sweet potato, broth, peanut butter, and tomato paste.

2. COOKon high for 3 to 4 hours or low for 5 to 6 hours or until the chicken and vegetables are very tender. Season with salt and black pepper.

NUTRITION (per serving)439 calories, 29 g protein, 32 g carbohydrates, 23 g fat, 4 g saturated fat, 71 mg cholesterol, 615 mg sodium, 7 g fiber

Spicy Olive and Turkey Pita Sandwich

This isn’t your mom’s boring turkey sandwich; our zesty olive salad gives this wrap original flavor. Keep it interesting. Swap the 20 olives out for 4 Tbsp of green or black olive tapenade to change up the taste.

TIME:10 minutes
SERVINGS:2

10 pitted green pimiento-stuffed olives,chopped
10 pitted black olives, chopped1 tsp balsamic vinegar
1 tsp extra virgin olive oil
1/8 tsp red-pepper flakes
1 whole wheat (6" diameter) pita, halved crosswise
4 ounces deli-sliced lower-sodium turkey breast
1/2 cup mixed greens

1. COMBINEthe green and black olives, vinegar, oil, and red-pepper flakes in a small bowl.

2. FILLeach pita half with 2 ounces turkey breast, 1/4 cup greens, and half of the olive mixture.

Tip:When using olives, it's important to watch the sodium content of your other ingredients. Boar's Head and Applegate Farms are two good sources for lower-sodium turkey breast.

NUTRITION (per serving)242 calories, 15 g protein, 17 g carbohydrates, 12 g fat, 1 g saturated fat, 20 mg cholesterol, 1,177 mg sodium, 2 g fiber

Roasted Potatoes with Blue Cheese-Walnut "Butter"

Forget French fries, this is a healthier, tastier way to enjoy potatoes. Baby potatoes are a good source of vitamin C and potassium.

TIME:45 minutes
SERVINGS:4

1pound thin-skinned baby potatoes, halved
1½tsp olive oil
1/4tsp freshly ground black pepper
1/8tsp salt
1/2cup coarsely chopped walnuts
2ounces crumbled blue cheese
2scallions, thinly sliced

1. PREHEATthe oven to 425°F. Coat a 9" baking dish with cooking spray or line with parchment paper. Place the potatoes in the prepared dish and toss with the oil, pepper, and salt. Turn cut side down in the pan. Roast for 30 to 35 minutes or until very tender and lightly golden on the underside.

2. MEANWHILE,put the walnuts in a small baking pan or skillet and place in the oven to toast for 6 to 8 minutes. Tip into a bowl and let cool. Add the blue cheese and scallions and crumble with your fingers.

3. WHENthe potatoes are done, turn them over and sprinkle evenly with the walnut mixture. Bake for 5 minutes longer or until the cheese is melted.

NUTRITION (per serving)242 calories, 8 g protein, 21 g carbohydrates, 15 g fat, 4 g saturated fat, 11 mg cholesterol, 279 mg sodium, 3 g fiber

Banana Pancakes with Walnut Honey

There’s nothing like pancakes on a Sunday morning, and this combination of sweet honey and crunchy walnuts will please the whole family. Use our Flat Belly Diet Easy Pancake Mix recipe for added tummy-trimming benefits.

TIME:30 minutes
SERVINGS:4

Pancakes
1 and 1/3 cEasy Pancake Mixor store-bought, trans-fat free pancake mix
1/4 tsp ground cinnamon
1 c low-fat buttermilk
1/4 c water
1 egg
1 Tbsp canola oil
1 tsp vanilla extract
1 large banana, halved lengthwise and cut thin slices
1/2 c fresh raspberries

Walnut Honey
1/2 c walnuts, chopped
1/3 c honey
1 Tbsp water

1. COMBINE the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil, and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside.

2. COMBINE the walnuts, honey, and water in a small bowl.

3. COAT a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant 1/4 cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.

NUTRITION (per serving) 425 cal, 10 g pro, 67 g carb, 15 g fat, 2 g sat fat, 55 mg chol, 387 mg sodium, 5 g fiber

Irresistible Brownies

These walnut and chocolate-chip filled brownies will satisfy everyone’s sweet tooth. Time saver: Use one bowl and minimize clean-up time by first measuring the oil and stirring together all the other wet ingredients in your measuring cup.

TIME:35 minutes
SERVINGS:8

1/2 cup unbleached all-purpose flour
1/3 cup unsweetened cocoa powder, sifted if lumpy
1/4 tsp baking powder
1/8 tsp salt
2/3 cup packed dark brown sugar
1/4 cup canola oil
1 large egg + 1 large egg white
1 tsp vanilla extract
1/4 cup miniature semisweet chocolate chips
1 cup chopped walnuts

1. PREHEATthe oven to 350°F. Coat an 8" or 9" baking pan with cooking spray.

2. COMBINEthe flour, cocoa, baking powder, and salt in a large bowl.

3. COMBINEthe brown sugar, oil, egg and egg white, and vanilla extract in a small bowl. Whisk until smooth. Pour into the flour mixture and stir until blended. Stir in the chocolate chips and walnuts (the batter will be stiff).

4. SPREADthe batter in a thin layer in the prepared pan. Bake for 20 to 22 minutes or until firm at the edges and a wooden toothpick inserted off center comes out with a few moist crumbs. Place pan on a rack and let cool completely. Cut into 8 bars.

NUTRITION(per serving): 305 cal, 5 g pro, 31 g carb, 22 g fat, 2 g sat fat, 26 mg chol, 73 mg sodium, 2 g fiber

Peanut Butter and Banana Smoothie

Whip up this creamy smoothie in no-time for a tasty, protein-packed meal. Natural peanut butter provides the best texture for this blended drink.

SERVINGS: 1

1/2 cup fat-free milk
1/2 cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter
1/4 very ripe banana
1 Tbsp honey
4 ice cubes

Combinethe milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass and serve.

NUTRITION (per serving)410 calories, 19 g protein, 50 g carbohydrates, 16 g fat, 2 g saturated fat, 5 mg cholesterol, 289 mg sodium, 3 g fiber

More from Prevention: 10 Flat Belly Smoothie Recipes

Peach and Blueberry Tart with Pecan Crust

Get your fruit fix from this tasty tart that combines sweet peaches and blueberries. Time saver: Instead of blanching, a serrated peeler makes quick work of soft-skinned fruits.

TIME: 2 hours + cooling time
SERVINGS:8

Crust
1cup pecan halves
1cup whole wheat pastry flour
2tsp freshly grated lemon zest
1/8tsp salt
1egg white, beaten
2Tbsp canola oil
1/2Tbsp cold water

Filling
3/4cup all-fruit peach preserves
1½Tbsp cornstarch
1¼pounds ripe but firm peaches, sliced
3/4cup fresh blueberries

Topping
1cup fat-free Greek-style yogurt
3Tbsp wildflower honey

1.PREPARE the crust:Preheat the oven to 375°F. Coat a 10" fluted removable bottom tart pan or springform pan with cooking spray.

2.SET aside 8 pecan halves. Place the remaining pecans in the bowl of a food processor fitted with a metal blade or a blender. Process until finely ground. Add the flour, lemon zest, and salt. Process briefly to blend. Combine the egg white, oil, and water in a measuring cup. With the machine running, drizzle the liquid mixture into the bowl. Add up to 1 tablespoon water if needed. Turn off the machine as soon as the ingredients start to bind together.

3. TURN the mixtureonto a lightly floured work surface. Pat into a disk (the mixture will be soft). Transfer to the bottom of the prepared pan. Press into the bottom and 1/2" up the side. Refrigerate for 15 minutes.

4. PREPARE the filling: Combine the preserves and cornstarch in a small bowl. Add the peaches and blueberries and toss gently to mix. Spoon into the prepared crust. Bake for about 1 hour 15 minutes or until the juices are bubbling. Place pan on a rack to cool completely.

5. PREPARE the topping:Whisk the yogurt with the honey in a bowl. Spoon on top of each serving and top with a reserved pecan half.

NUTRITION(per serving) 322 calories, 6 g protein, 44 g carbohydrates, 15 g fat, 1.5 g saturated fat, 1 mg cholesterol, 52 mg sodium, 3 g fiber

Cookie Crisps

When you crave something sweet and crunchy, these flaxseed-based crisps can be enjoyed without busting your diet. Even better, they're filled with healthy omega-3 fatty acids that have been shown to fight off heart disease. Enjoy with a glass of low-fat milk for a well-balanced snack.

TIME: 35 MINUTES
SERVINGS:10 (3 COOKIES PER SERVING)

2cups whole wheat pastry flour
2Tbspflaxseed1/2tsp baking soda
1/4tsp salt
1tsp ground cinnamon
1/2tsp ground ginger
4Tbsp trans-free margarine, softened
2 Tbsp canola oil
1/3cup packed dark brown sugar
1/3cup honey
1large egg

1. PREHEATthe oven to 350°F. Coat 2 baking sheets with cooking spray.

2. COMBINEthe flour, flaxseed, baking soda, salt, cinnamon, and ginger in a medium bowl. Set aside.

3. CREAMthe margarine, oil, brown sugar, honey, and egg with a hand mixer. Add the reserved dry ingredients and stir until combined.

4. DROPby rounded tablespoons on the prepared baking sheets and bake for 10 to 12 minutes or until golden. Let cool on the trays for 5 minutes. Transfer to a rack to cool completely.

NUTRITION (per serving)200 calories, 3 g protein, 31 g carbohydrates, 8 g fat,1 g saturated fat, 20 mg cholesterol, 170 mg sodium, 3 g fiber

Glazed Cherry-Berry Almond Cake

Get rave reviews when you bring this tasty cake to your next dinner party. Frozen fruit tends to be cheaper than fresh, but it still packs the same health benefits. Stock your freezer to enjoy these berries year-round.

TIME: 1.5 hours
SERVINGS:16

Cake
2cups blanched almonds, divided
1½cups sugar, divided
2cups all-purpose flour
1Tbspbaking powder
1/2tsp baking soda
1/2tsp salt
1cup buttermilk
2eggs
3egg whites
1/3cup canola oil
1/4cup freshly squeezed lemon juice
1tsp almond extract
1cup frozen unsweetened blueberries
1cup frozen unsweetened raspberries
1cup frozen unsweetened cherries

Glaze
1½cups confectioners' sugar
3-4Tbsp buttermilk

1. PREHEATthe oven to 350°F. Coat a 12-cup Bundt pan with cooking spray, then dust with flour.

2. PREPARE the cake: Toast the almonds in a large deep skillet over medium heat, stirring often, for about 3 minutes or until lightly golden. Tip into a bowl and set 1/2 cup aside.

3. COMBINE 1½ cups of the almonds and 1/2 cup of the sugar in a food processor fitted with a metal blade. Process until the almonds are finely ground. Combine the ground almonds, flour, baking powder, baking soda, salt, and remaining 1 cup sugar in a large bowl. Add the buttermilk, eggs, egg whites, oil, lemon juice, and almond extract. Whisk until well combined. Fold in the blueberries, raspberries, and cherries. Pour the batter into the prepared pan.

4. BAKE in the center of the oven for 65 to 70 minutes or until a wooden toothpick inserted into the cake comes out clean. Place pan on a rack and let cool for 15 minutes. Remove the cake from the pan, transfer to the rack, and let cool completely.

5. PREPARE the glaze: Combine the confectioners' sugar and buttermilk in a bowl and stir until dissolved. Spoon over the cake. Coarsely chop the reserved 1/2 cup almonds and sprinkle over the top of the cake onto the glaze. Let set at least 15 minutes before serving.

Tip:Frozen fruit is cheaper than fresh for most of the year. To freeze berries when in season, spread fruit in a single layer on baking tray and place in freezer. Transfer to freezer bags when solid.

NUTRITION (per serving)360 calories, 8 g protein, 52 g carbohydrates, 15 g fat, 1 g saturated fat, 27 mg cholesterol, 231 mg sodium, 4 g fiber

Lemon Cupcakes with Citrus Icing

These moist cupcakes combine the citrus tastes of summer, but can be enjoyed all year long. Whip these up in under an hour and wow friends with your baking skills.

TIME:55 minutes
SERVINGS:12

Cupcakes
1 2/3cups unbleached all-purpose flour
1cup sugar
2tsp baking powder
1/2 tsp baking soda
1/4tsp salt
3/4 cup safflower oil
2eggs
1/3cup fat-free milk
1/4cup freshly squeezed lemon juice
1tsp freshly grated lemon zest
1tsp lemon extract
1/2tsp vanilla extract

Icing
1½cups confectioners' sugar
2Tbsp freshly squeezed orange juice
1tsp freshly grated orange zest

1. PREHEAToven to 350°F. Line a 12-cup muffin pan with paper liners.

2. PREPAREthe cupcakes: Combine the flour, sugar, baking powder, baking soda, and salt in a bowl. Combine the oil, eggs, milk, lemon juice, lemon zest, lemon extract, and vanilla extract in a separate bowl. Add to the flour mixture and stir until smooth.

3. SPOONthe batter into the muffin cups and bake for 17 to 19 minutes or until lightly golden and the cupcakes are springy when gently touched. Place pan on a rack and let cool for 5 minutes. Remove the cupcakes from the pan, transfer to the rack, and let cool completely.

More from Prevention: Family-Friendly Flat Belly Recipes