Weekly Menu to Lose Weight and Belly Fat with Few Calories and Without Going Hungry
Nutritionist Laura Pérez Naharro proposes a healthy 7‑day diet to lose weight and tone your abs. Easy and light breakfasts, lunches, and dinners.
After age 50, the physical changes women experience become more noticeable. Hormonal changes not only lead to a greater tendency to gain weight, but also affect how fat is distributed in the body, making it prone to accumulating in the abdominal area.
The good news is that a balanced diet, focused on fat loss and maintaining muscle mass, can help you lose weight and belly fat easily.
Table of Contents
This is How the Diet to Lose Weight and Belly Fat Works:
To lose weight and belly fat, it’s necessary to create a calorie deficit. Consume slightly fewer calories than you need. And this is where we need to pay attention.
We all know the importance of “cutting back”; the key is to maintain a calorie deficit while still eating as much as possible.
Therefore, the diet we propose is characterized by three satisfying and complete meals per day, without eliminating any food group, but prioritizing those that provide bulk, few calories, and a feeling of fullness.
Foods that Help Achieve This:
- Vegetables. These should make up a generous portion. They must require chewing. Creams and purees are not enough.
- Fruits. Three servings a day. As with vegetables, fruit must be chewed.
- Protein sources. Eggs, low‑fat cheeses (mozzarella, cottage cheese, cream cheese, ricotta, fresh cheese like Burgos, Quark), protein yogurts, lean meat, fish, eggs, and soy.
- Foods rich in complex carbohydrates. Whole‑grain rice and pasta, whole‑wheat bread, potatoes, sweet potatoes, quinoa, legumes, and rolled oats. They will form a small part of our meals since we will prioritize a greater quantity of vegetables and protein sources. But they are necessary because they will keep you energized throughout the day.
- Healthy fats, especially unsaturated ones: 1 tbsp extra virgin olive oil; ½ avocado; 8‑10 olives; 1 handful of raw/roasted nuts; 1 tbsp seeds (chia, flax); 1 ounce of 85% dark chocolate (per serving).
Weekly Menu to Lose Weight and Reduce Belly Fat
You can see the weekly menu I’ve prepared to lose weight and reduce belly fat.
Day 1
- Breakfast: Coffee with semi‑skimmed milk; 2 rusks with cream cheese, tomato, and avocado; 2 tangerines
- Lunch: Pumpkin cream soup· Green bean, potato, tuna, and egg salad· 1 pear
- Dinner: Sautéed artichokes, peas, and shrimp· 1 persimmon
Day 2
- Breakfast: Protein yogurt with crunchy oat flakes, pomegranate, and 85% dark chocolate
- Lunch: Spinach with chickpeas, cottage cheese, and curry · 1 apple
- Dinner: Broccoli, tomato, chicken breast, corn, and avocado salad · 1 orange
Day 3
- Breakfast: Coffee with semi‑skimmed milk · Toast with olive oil, tomato, and ricotta cheese · 1 banana
- Lunch: Zucchini cream soup · Vegetable ratatouille with basmati rice and bonito in olive oil · 1 pear
- Dinner: Mushroom scramble with egg · Air‑fried carrot sticks with homemade yogurt sauce · 2 kiwis
Day 4
- Breakfast: Semi‑skimmed coffee· 2 rusks with guacamole and spinach scramble · 1 orange
- Lunch: Dressed tomato· Lentil spirals with zucchini and beef Bolognese · 1 cup of grapes
- Dinner: Lamb’s lettuce salad with pomegranate, mozzarella, walnuts, and balsamic cream · Broccoli omelet · 1 banana
Day 5
- Breakfast: Protein yogurt with crispy oat flakes, mango, cashews, and cinnamon
- Lunch: Vegetable stir‑fry · Sweet potato and grilled swordfish · 1 apple
- Dinner: Carrot cream soup · Roasted pepper, quinoa, fresh cheese, and olive salad · 2 tangerines
Day 6
- Breakfast: Semi‑skimmed coffee · Cottage cheese, arugula, and canned tuna sandwich · 1 pear
- Lunch: Dressed tomato · Broccoli with canned beans and shrimp · 1 cup of grapes
- Dinner: Baby gem lettuce · Vegetable stew with hake and potato · 1 banana
Day 7
- Breakfast: Semi‑skimmed coffee + 2 rusks with cream cheese and sugar‑free jam · 1 kiwi
- Lunch: Asparagus cream soup · Tuna loin with green beans and quinoa · 1 orange
- Dinner: Mixed greens salad with mango, cottage cheese, and walnuts · Whole wheat tortilla with chicken and peppers · 1 persimmon
30‑Day Flat Stomach Meal Plan (Days 8 to 30)
Below is a complete 30‑day table. Days 1–7 are as above. Days 8–30 are created following the same nutritional principles (vegetables, lean proteins, complex carbs, healthy fats, no skipping meals). All meals are light, satisfying, and designed to reduce belly fat.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Coffee with semi‑skimmed milk; 2 rusks with cream cheese, tomato, and avocado; 2 tangerines | Pumpkin cream soup · Green bean, potato, tuna, and egg salad · 1 pear | Sautéed artichokes, peas, and shrimp · 1 persimmon |
| 2 | Protein yogurt with crunchy oat flakes, pomegranate, and 85% dark chocolate | Spinach with chickpeas, cottage cheese, and curry · 1 apple | Broccoli, tomato, chicken breast, corn, and avocado salad · 1 orange |
| 3 | Coffee with semi‑skimmed milk · Toast with olive oil, tomato, and ricotta cheese · 1 banana | Zucchini cream soup · Vegetable ratatouille with basmati rice and bonito in olive oil · 1 pear | Mushroom scramble with egg · Air‑fried carrot sticks with homemade yogurt sauce · 2 kiwis |
| 4 | Semi‑skimmed coffee · 2 rusks with guacamole and spinach scramble · 1 orange | Dressed tomato · Lentil spirals with zucchini and beef Bolognese · 1 cup of grapes | Lamb’s lettuce salad with pomegranate, mozzarella, walnuts, and balsamic cream · Broccoli omelet · 1 banana |
| 5 | Protein yogurt with crispy oat flakes, mango, cashews, and cinnamon | Vegetable stir‑fry · Sweet potato and grilled swordfish · 1 apple | Carrot cream soup · Roasted pepper, quinoa, fresh cheese, and olive salad · 2 tangerines |
| 6 | Semi‑skimmed coffee · Cottage cheese, arugula, and canned tuna sandwich · 1 pear | Dressed tomato · Broccoli with canned beans and shrimp · 1 cup of grapes | Baby gem lettuce · Vegetable stew with hake and potato · 1 banana |
| 7 | Semi‑skimmed coffee + 2 rusks with cream cheese and sugar‑free jam · 1 kiwi | Asparagus cream soup · Tuna loin with green beans and quinoa · 1 orange | Mixed greens salad with mango, cottage cheese, and walnuts · Whole wheat tortilla with chicken and peppers · 1 persimmon |
| 8 | Coffee with semi‑skimmed milk · 2 rice cakes with cottage cheese and sliced banana | Lentil and vegetable soup · Grilled chicken breast with roasted zucchini · 1 apple | Steamed broccoli with poached egg · 1 orange |
| 9 | Protein yogurt with rolled oats, blueberries, and 85% dark chocolate | Whole‑wheat pasta with tomato, tuna, and olives (small portion) · Mixed green salad · 1 pear | Sautéed green beans with turkey breast strips · 2 kiwis |
| 10 | Semi‑skimmed coffee · Toast with fresh cheese, tomato, and oregano · 1 banana | Pumpkin cream soup · Baked cod with roasted sweet potato · 1 cup of grapes | Scrambled eggs with mushrooms and asparagus · 1 persimmon |
| 11 | Coffee with semi‑skimmed milk · 2 rusks with peanut butter (no sugar) and sliced pear | Chickpea and spinach stir‑fry with cumin · 1 apple | Grilled hake with steamed cauliflower and carrot sticks · 1 orange |
| 12 | Protein yogurt with crushed walnuts, honey (1 tsp), and raspberries | Brown rice bowl with black beans, corn, bell pepper, and avocado · 1 banana | Zucchini and carrot omelet · Side of dressed arugula · 2 tangerines |
| 13 | Semi‑skimmed coffee · Whole‑wheat toast with avocado and turkey ham · 1 kiwi | Roasted butternut squash soup · Grilled shrimp and vegetable skewers · 1 pear | Egg white scramble with tomato and fresh cheese · 1 cup of grapes |
| 14 | Coffee with semi‑skimmed milk · Oatmeal porridge with apple and cinnamon | Vegetable ratatouille with chickpeas and a boiled egg · 1 orange | Baked sea bass with asparagus and quinoa (small portion) · 1 persimmon |
| 15 | Protein yogurt with chia seeds, mango, and 85% dark chocolate | Lentil spirals with zucchini and turkey Bolognese · Mixed salad · 1 apple | Sautéed mushrooms and peas with scrambled tofu · 1 banana |
| 16 | Semi‑skimmed coffee · 2 rusks with ricotta and sugar‑free strawberry jam · 2 tangerines | Cream of broccoli soup · Grilled turkey breast with roasted peppers · 1 pear | Steamed green beans with boiled egg and low‑fat yogurt sauce · 1 orange |
| 17 | Coffee with semi‑skimmed milk · Toast with olive oil, tomato, and fresh cheese · 1 banana | Quinoa salad with cucumber, tomato, feta cheese, and olives · 1 cup of grapes | Baked chicken thigh (skinless) with roasted Brussels sprouts · 2 kiwis |
| 18 | Protein yogurt with rolled oats, pomegranate, and cashews | White bean and tuna salad (with onion, parsley, lemon) · 1 apple | Sautéed zucchini noodles with grilled shrimp and garlic · 1 persimmon |
| 19 | Semi‑skimmed coffee · Whole‑wheat sandwich with cottage cheese, arugula, and sliced pear | Pumpkin and carrot cream soup · Baked mackerel with steamed potatoes · 1 orange | Mushroom and bell pepper omelet · Side of dressed lamb’s lettuce · 1 banana |
| 20 | Coffee with semi‑skimmed milk · 2 rusks with cream cheese and mashed avocado | Brown rice with lentils, sautéed spinach, and a fried egg · 1 pear | Grilled sole with roasted cauliflower and tahini sauce (light) · 1 cup of grapes |
| 21 | Protein yogurt with crushed walnuts, raspberries, and 85% dark chocolate | Vegetable stir‑fry (broccoli, carrot, snap peas) with tofu · 1 apple | Turkey and zucchini meatballs (baked) with tomato sauce · 2 tangerines |
| 22 | Semi‑skimmed coffee · Toast with olive oil, tomato, and turkey ham · 1 kiwi | Chickpea and vegetable curry (light coconut milk) with brown rice · 1 banana | Steamed artichokes with lemon vinaigrette · Grilled hake · 1 orange |
| 23 | Coffee with semi‑skimmed milk · Oatmeal with grated apple and cinnamon | Cream of asparagus soup · Baked salmon with roasted sweet potato · 1 pear | Egg and cottage cheese scramble with sautéed spinach · 1 persimmon |
| 24 | Protein yogurt with rolled oats, blueberries, and chia seeds | Lentil salad with roasted peppers, cucumber, and feta cheese · 1 cup of grapes | Sautéed green beans with shredded chicken breast · 2 kiwis |
| 25 | Semi‑skimmed coffee · 2 rusks with cream cheese and sliced banana | Zucchini and carrot cream soup · Grilled swordfish with quinoa tabbouleh · 1 apple | Baked eggplant slices with tomato and basil · 1 orange |
| 26 | Coffee with semi‑skimmed milk · Whole‑wheat toast with avocado and a poached egg | White bean stew with spinach and a boiled egg · 1 banana | Turkey stir‑fry with peppers, onions, and brown rice (small portion) · 1 pear |
| 27 | Protein yogurt with crushed almonds, strawberries, and 85% dark chocolate | Pumpkin and ginger soup · Baked cod with steamed broccoli · 1 cup of grapes | Zucchini and carrot frittata · Side of mixed greens · 2 tangerines |
| 28 | Semi‑skimmed coffee · Toast with ricotta and sliced pear | Quinoa and black bean bowl with grilled corn and avocado · 1 apple | Steamed white fish with cauliflower puree · 1 persimmon |
| 29 | Coffee with semi‑skimmed milk · Oatmeal with mashed banana and walnuts | Vegetable ratatouille with chickpeas and a side of brown rice · 1 orange | Egg white omelet with mushrooms and fresh cheese · 1 banana |
| 30 | Protein yogurt with rolled oats, mango, and flaxseeds | Lentil and vegetable soup · Grilled chicken breast with roasted zucchini noodles · 1 pear | Baked salmon with lemon and dill · Steamed asparagus · 1 cup of grapes |
Is it possible to eliminate localized fat in the abdominal area?
While it’s true that we can’t choose where fat is eliminated from our bodies, basing our diet on foods like vegetables, fruits, proteins, complex carbohydrates, and healthy fats has been shown to reduce visceral fat, which is the type of fat that accumulates in the abdominal area.
Therefore, following the recommendations we’ve provided can help. This tip will help you lose belly fat.
Other habits that help you lose abdominal fat:
- It’s important to try to increase your physical activity. Walk daily, use the stairs instead of the elevator, don’t spend more than half an hour sitting down, and incorporate strength training at least 3 days a week (you don’t need to go to a gym or use weights).
- Likewise, stay hydrated. Drink at least 2 liters of water a day, more if you exercise. Hydration is essential for your body to function properly and to avoid water retention.