Brett Hoebel’s 30-Day Flat Belly Plan makes things easy with a shopping list and sample meal plans. Get started today for your dream abs in only 1 month!

Shopping List

By eating these foods, you’ll avoid the simple sugars and processed foods that lead to belly fat.

Protein         

1. Chicken
2. Turkey
3. Eggs

Note: Substitute one of these with other forms of protein like seafood, red meat, pork etc.

Complex Carbs       

1. Sweet Potato
2. Brown Rice Cakes
3. Oatmeal
4. Leafy Greens (broccoli, spinach, asparagus, lettuce, kale, chard etc.)

Simple Carbs

1. Apples
2. Berries

Fat

1. Raw Nuts & Nut Butter (almonds, cashews, walnuts, almond butter, peanut butter)

Bonus Food: Beans. Legumes are a great source of protein, carbs, good fats and fiber.

Anti-Bloat Smoothie

Start your day off with this anti-bloat smoothie. It’s high in fiber, which prevents constipation. Additionally, it contains natural digestive enzymes that help to breakdown hard-to-digest foods that can cause bloating.

Ingredients

3/4 cup papaya

3/4 cup pineapple

1/2 pear, sliced

1 tsp ginger, fresh

1 tbsp flaxseed, ground

2 mint leaves (garnish)

1 cup water

1/2 cup ice

Directions

Blend all ingredients. Drink with probiotic straws to maximize the benefits of a healthy diet and support normal absorption and assimilation of nutrients in the gut.

Meal Plan #1

Upon Rising: Water and Fresh Lemon Juice    

8 oz room temperature water

1/2 fresh lemon squeezed

Breakfast: Oatmeal With Fruit and Nuts

1/2 cup multigrain oatmeal

8 walnuts

8 berries

Tip: Add cinnamon to the oatmeal to sweeten it or add almond butter for protein and healthy fats.

Snack: Rice Cake PB&J

1 brown rice cake

1 tbsp raw almond butter

Tip: Use plain, unsalted rice cakes and add crushed berries on top to make an open-faced PB&J.

Lunch: Grilled Chicken Salad and Sweet Potato

4 oz lean chicken grilled, add condiments and spices for flavoring like garlic and red pepper

2 cups of raw salad and veggies, add low-sodium, low-sugar dressing and add raw nuts and berries to salad for extra protein and flavoring

1 small sweet potato, add low sugar substitute, like cinnamon to add a “candy” flavor

Snack: Apple With Almond Butter

1 small apple

8 raw almonds or 1 tbsp raw almond butter

Tip: Bake the apple to make more like a dessert.

Dinner: Turkey Meat Balls With Veggies

4 oz lean turkey, rolled into small meat balls and broiled

1 cup of steamed green veggies

Tip: Add condiments and spices to flavor meat like garlic, red pepper or Tabasco, and steam or blanch veggies with fresh lemon, ginger, garlic and other herbs to add flavor

Bedtime Supplements       

Tonalin CLA (1,000 mg)

L-Glutamine (5-10 g)

Meal Plan #2

Upon Rising: Water and Fresh Lemon Juice    

8 oz room temperature water

1/2 fresh lemon squeezed

Breakfast: Egg White Omelet and Sweet Potato Hash

4 egg whites

Spinach

Mushroom

Garlic

Salsa (tomato, onion, cilantro, sea salt)

1/2 small sweet potato, cut into squares or grated

1 onion, diced

Tip: Add 2 oz chicken or turkey for flavor and lightly coat pan with extra virgin olive oil using a paper towel.

Snack: Kale Chips

2 cups fresh kale, bake in preheated oven until crisp

Tip: Flavor kale with low sugar, low-salt substitutes like cinnamon, vanilla, raw cacao chocolate, curry, garlic powder or garlic salt.

Lunch: Lettuce Wrap Turkey Burger & Quinoa Salad

4-6 oz lean ground turkey

Onion and garlic, mixed into burger to taste

Tomato slices

Mushroom garnish

Large lettuce wrap, instead of bun

1/4 cup cooked quinoa

Mesclun salad greens

Onion and parsley garnish

Tip: Flavor meat with herbs and spices, mix an egg into the burger to moisten, and use low-sugar, low-salt dressing like extra virgin olive oil, lemon juice and apple rice vinegar for the salad.

Snack: Hummus With Raw Veggies

1/2 cup cooked garbanzo beans

1 tsp tahini paste

1/4 tsp sea salt

1 tsp extra virgin olive oil

Raw broccoli, cauliflower, asparagus, carrot, cucumber, tomato, pepper

Tip: Flavor hummus with different things like garlic, hot sauce, curry and cilantro.

Dinner: Fish and Chips

4-6 oz white fish (flounder, cod, halibut etc.)

Tip: broil the fish in fresh cut garlic, lemon slices and spices like rosemary to add flavor

1/2 sweet potato, thinly sliced

Tip: Flavor chips with spices like sea salt or garlic powder.

Bedtime Supplements       

Tonalin CLA (1,000 mg)

L-Glutamine (5-10 g)

Workout

No health plan is complete without exercise. Click here to watch Brett Hoebel’s 5-Minute Flat Belly Workout. Do this workout three times a week for maximum results.