Flat Stomach Big Booty Meal Plan PDF: Printable Recipes And Nutritional Facts

Every other picture you see on social media is probably of a woman with a flat stomach and big booty. While everyone should love their bodies, there is no harm in wanting to get leaner and build a bigger butt. 

If you think it’s impossible, we are here to tell you that’s an absolute lie! And who better to help you build a flat stomach and big booty than a Registered Dietitian and a personal trainer? 

You probably have heard that abs are built in the kitchen. It is true that you need good nutrition to shed those extra pounds and look leaner. But you also need a good workout routine to look toned and build a strong booty (not a flabby one). 

In this article, Ben and I have joined forces to give you the ultimate plan to help you get a flat stomach and a big booty. You’ll find a meal plan tailored to your needs and a workout routine to get in shape. 

But before we begin, remember that the following meal plans and exercise routines are for educational purposes. They are never going to replace professional or medical advice. 

So, make sure you consult a health professional and confirm that you can follow these meal plans and workout routines.

With that said, let’s get started! 

Toned Stomach vs. Flat Stomach

You may have never known, but there is a significant difference between having a toned stomach and a flat stomach. 

Before we go into detail on the best meal plan and workout routine to get a flat stomach, we need to understand the difference between them. 

A toned stomach is a stomach with a low body fat percentage and visible abs. Think of that woman at the gym that has a six-pack. 

However, a flat stomach is when you have minimal body belly fat, and your stomach is flat. You may not have any visible abdominal muscles.

How to be curvy with flat tummy?

That is the question almost every woman asks herself at one point in her life. The solution might be as simple as exercise and nutrition. That involves making lifestyle changes and understanding what it takes to lose fat and build muscle. 

To lose body fat (get a flat tummy), you need to be in a caloric deficit. This means eating fewer calories than the body needs. In addition, you need to keep a high protein intake to support muscle mass. 

After all, you don’t want to be training that booty to lose it. 

However, to build a big booty, you need to build muscle mass, which means being in a caloric surplus. In other words, you’re eating more calories than the body needs. But it always needs to be accompanied by the right training program to stimulate muscle growth. 

Now, you might be confused since I just told you that to get a flat stomach and build a big booty, you need to do two opposite things: be in a caloric deficit (flat stomach) and in a caloric surplus (big booty). 

So, how does it work?

How to get a flat stomach and a big booty?

The first thing to realize is that getting a flat stomach and big booty might take some time. While some people might get good results in a couple of months, in reality, it can take longer.

That is why you have different programming. You might spend a couple of months working on losing belly fat (caloric deficit) and then another couple of months switching to booty growth (caloric surplus).

One of the benefits of doing it this way is that being in a caloric deficit for so long might be exhausting and can cause problems with the metabolism. However, getting a break where you increase the calories is not only going to be good for booty building but also for your metabolism and mind.  

So, what are the changes you need to make to get a flat stomach and big booty?

Work Out

Frequent resistance training is essential when it comes to getting a big booty and sculpting lean abs.

Exercise builds lean muscle tissue which is exactly what we need to increase glute and abdominal muscle mass.

Combining this with the expenditure of energy during each session can help to reduce body fat and reveal your sleek midsection.

One thing to note is that no amount of exercise can spot reduce fat from a target area of the body.

Still, resistance training for the abs and glutes can help to build lean mass and recompose fat and muscle tissue, unveiling a flat stomach and big booty.

Diet

As mentioned, diet plays an essential role in getting a flat stomach and a big booty. If you don’t eat enough, it’s very difficult to build muscle. But, if you eat too much and not the right foods, it can increase fat mass.  

Stay tuned, because we’ll go over the details of which foods to eat and which to avoid later in the article. 

Healthy Lifestyle

When it comes to lifestyle changes, sleep, stress, and water play an important role in getting a flat tummy and a big booty. 

Your muscles recover when you sleep. Therefore, if you are not getting a good night’s sleep, it means your muscles won’t get the best growth. Make sure you are getting at least seven to eight hours of high-quality sleep. 

Stress can also impact your body. When there is chronic stress, it can lead to an increase in cortisol levels. When there is too much cortisol, it can lead to increased belly fat and muscle loss. 

With that said, search for ways to help you cope with stress to get the best results. 

Finally, muscles are made up of water. If you have a poor water intake, it can lead to muscle growth problems. 

Water can also be your ally when cutting calories. Evidence suggests that drinking water, especially before a meal, can help you feel fuller, making it easier to cut calories. 

Flat Stomach Big Booty Exercises

Read More: How Many Sit Ups A Day Should I Do To See Results?

Now it’s time to get into the exercises that will build up your booty and flatten that stomach.

Below we have a range of abdominal and glute exercises, including equipment requirements, how to perform the exercises, benefits, and pro tips to help you nail your training. 

Best Exercises for a Flat Stomach

1. Crunches

The crunch is a tried and true abdominal exercise that is great for targeting the abs without adding pressure to the spine. 

Performed with a small flexion of the spine, you can get a great contraction of the abs, making it a perfect movement to add to your routine. 

Equipment Requirements

• Mat

How To Perform Crunches

• Lie down on your back on the mat.
• Place your feet on the floor hip-width apart with your knees bent at 90°.
• Position your hands across your chest.
• Begin by gently curling your shoulders off the floor in a controlled manner.
• Lift until your shoulder blades are off the floor, then lower back down. Repeat.

Benefits 

• Flattens stomach
• Targets abs without overloading the back 

Pro Tips

• When performing your crunches, begin each rep with an exhale and sucking your belly button in toward your spine. This will improve your abdominal contraction.
• Focus on the quality of contraction, tensing your abs with every rep.

2. Plank Twists

Plank twists takes the amazing core stabilizing aspects of the plank and adds a rotation of the hips. They’ll burn your core and fire up those obliques to give shape to your mid section. 

Equipment Requirements

• Mat

How To Perform Plank Twists

• Kneel down on the mat and position your elbows on the floor.
• Lift knees off the floor so that your weight rests on your elbows and the balls of your feet.
• Begin by rotating your hips side to side to 45°.
• Repeat for the duration of the set. 

Benefits

• Engages the abdominals
• Sculpt obliques 

Pro Tips

• Keep your body parallel with the floor for the duration of the set and focus on breathing with each twist.
• Exhale when twisting and focus on squeezing your obliques to improve muscle contraction. 

3. Deadbug

The deadbug is a brilliant exercise that allows you to target the core while keeping the spine in a neutral position. 

Equipment Requirements

• Mat

How To Perform Deadbugs

• Lying on your back, position your hands straight up in the air directly over your shoulders.
• Have your knees bent with your feet up off the floor.
• Start by lowering one arm over head toward the floor and straightening the opposite leg.
• Once both limbs are straight, lift them back up to their original positions.
• Alternate with opposite arm and leg. Repeat.

Benefits 

• Keeps spine neutral
• Engages abs while using arm and leg movement. 

Pro Tips

• Beginners should start by moving one limb at a time while contracting core.
• For each rep, exhale and tense abs as you lower your arm and leg. This will improve core engagement. 

4. Leg Raises

Leg raises are an excellent exercise for targeting the lower abs while requiring full core engagement to stabilize. 

Equipment Requirements

• Mat

How To Perform Leg Raises

• Lie on your back and raise your leg directly up in the air at 90°.
• Place your hands by your sides to brace.
• With straight legs, lower them down until they are 20° off the floor.
• Once they reach this position, raise them back to the starting position. Repeat. 

Benefits 

• Requires full body engagement to brace
• Tones and flattens lower abs

Pro Tips

• Beginners can start with a shorter range of motion, lowering to 45°, and gradually lowering more with each set. This helps to build up toward a full leg raise.
• Focus on breathing, exhaling and tensing core as you lower the legs. This will increase core rigidity and stability and improve abdominal contractions.

5. V Sit-Ups

V sit-ups are a great core exercise that allows you to target the upper and lower abs in a single movement.  

Equipment Requirements

• Mat

How To Perform V Sit-Ups

• Sit down and place your feet on the mat with your knees bent at 90°.
• Lean back with your torso and place your hands by your side to brace.
• Lift your feet off the floor.
• Begin by leaning back with your torso while straightening out your legs.
• Extend your legs until they are almost straight.
• Return your legs and torso back to the starting position. Repeat. 

Benefits 

• Targets upper and lower abs
• Tones and flattens abs

Pro Tips

• Beginners should perform with a shorter range of motion. This will allow for great control.
• Focus on breathing, exhaling as you lean back and extend legs, while contracting the abs. 

Best Exercises for a Big Booty

1. Barbell Hip Thrust

The barbell hip thrust is one of the best exercises for building your glutes and improving your hip function. 

By loading the hip with a barbell you can add some serious weight for those awesome booty gains. 

Equipment Requirements

• Barbell
• Weight Plates
• Padding
• Bench

How To Perform Barbell Hip Thrusts

• Take a seat on the floor at the side of the bench with your legs straight.
• Place the barbell on your hips over your hip bones.
• Position your feet on the floor with your knees bent at 90°.
• With your shoulder blades resting against the bench, thrust your hips up off the floor.
• Lift hips until they are parallel with the floor, then lower back to the starting position.
• Repeat. 

Benefits 

• Great for progressively overload booty for huge gains
• Improves hip function. 

Pro Tips

• When performing the thrust, focus on lifting the hips rather than pushing down with your legs. This will improve the contraction of your glutes.
• When your hips are parallel with the floor, squeeze the glutes to improve contraction. 

2. Single-Leg Hip Thrust

The single-leg hip thrust is a great exercise for developing individual glute strength and improving symmetry. 

Equipment Requirements

• Bench

How To Perform the Single-Leg Hip Thrust

• Sitting to the side of a bench, place one foot on the floor with your knee bent at 90°.
• Keep the other leg straight.
• With your shoulder blades resting against the bench, lift your hips up until they are parallel with the floor.
• Once at the top, lower hips to the floor. 
• Complete the remaining reps and switch sides.

Benefits 

• Build booty symmetry
• Improve unilateral strength

Pro Tips

• When performing the hip raise, keep your hips in line with one another. This will improve stability and contraction.
• At the top of each rep, squeeze the glutes to improve contraction. 

3. Booty Band Hip Thrust Plus External Rotation

Booty band hip thrusts target the outer glutes, which is great for adding shape and improving stability and function. 

Equipment Requirements

• Bench
• Booty Band

How To Perform Booty Band Hip Thrusts Plus External Rotation

• Sitting to the side of a bench, loop a booty band around your legs just above the knees.
• Place your feet on the floor with your knees bent at 90°.
• Place feet shoulder-width apart to create tension on the booty band.
• Position the bottom of your shoulder blades against the bench.
• Lift hips up until they are parallel with the floor.
• Push knees outward and then let them return to shoulder-width apart.
• Lower hips back to the floor. Repeat.  

Benefits 

• Adds shape to out booty
• Improves hips function and stability

Pro Tips

• Beginners should start with a lighter band and focus contraction of the outer glutes.
• Take the movement slow and squeeze glutes at the top of the thrust and when you push your knees out. This will improve the quality of your reps. 

4. Kneeling Banded Hip Thrust

The kneeling banded hip thrust is an excellent movement to add variety to your booty training.

By anchoring a band horizontally you can load up the glutes in a kneeling position, which is a great way to add volume to your workout.

Equipment Requirements

• Door/Anchor Point
• Closed Loop Band
• Mat

How To Perform Kneeling Banded Hip Thrusts

• Loop band around an anchor point as close to the floor as possible.
• Step into the band and kneel down on the mat with your glutes resting on your heels.
• The band should have no slack. 
• Begin by lifting your hips up and thrusting so your legs and torso are vertical.
• Return to the starting position and repeat.  

Benefits 

• Great for variety and adding volume to your glute training.
• Improve vertical hip hinge function.

Pro Tips

• Focus on the contraction of the glutes for the entire movement. This will ensure you are getting a quality contraction with each rep. 
• Exhale when you perform the thrust, and squeeze at the top to maximize glute contraction. 

Sample Flat Stomach Big Booty Workout Plan

Read More: How Many Exercises Per Workout?

It’s now time to create your flat stomach big booty workout plan using the exercises listed above.

The workout will be based on a two-day split routine for abs and glutes. This can be performed four times per week as standalone programs after your existing workouts.

The program will list exercises, sets, reps, and rest times specifically programmed to flatten your stomach and grow a big booty.

We have also added a weekly schedule to plan your weeks ahead to help you maintain consistency for maximum results. 

Flat Stomach Big Booty Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Flat Stomach	Big Booty	Rest	Flat Stomach	Big Booty	Rest	Rest

Flat Stomach Program (Duration 25 – 30 mins)

Exercise	Sets	Reps	Rest
Deadbug	2	15	30 secs
Crunches	3	12-15	30-45 secs
Plank Twist	3	16	30-45 secs
Leg Raises	3	12	30-45 secs
V Sit-Up	3	12	30-45 secs

Big Booty Program (Duration 25 – 30 mins)

Exercise	Sets	Reps	Rest
Barbell Hip Thrust (Bar Only)	1	15-20	45-60 secs
Single Leg Hip Raise	3	10	30-45 secs
Barbell Hip Thrust (Light)	2	15	30-45 secs
Barbell Hip Thrust (Heavy)	3	8	30-45 secs
Kneeling Hip Thrust	2	10	30-45 secs
Booty Band Hip Thrust	3	12	30-45 secs

List of Available Dietary Flat Stomach Big Booty Meal Plans For Free Download 

Here is a preview of all the flat stomach big booty meal plans you can download for free. Each one comes with delicious, easy-to-follow recipes and full grocery lists. 

Click the link to take you to the meal plan section you want to download.

• 7 Day Balanced Flat Stomach Big Booty Meal Plan PDF
• 14 Day Balanced Flat Stomach Big Booty Meal Plan PDF
• 21 Day Balanced Flat Stomach Big Booty Meal Plan PDF
• 28 Day Balanced Flat Stomach Big Booty Meal Plan PDF
• Flat Stomach Big Booty Meal Plan Vegetarian PDF

3 Tips for Following the Flat Stomach Big Booty Meal Plan

Read More: 20 Best Foods To Gain Muscle And Boost Your Workouts!

Follow a meal plan and do the exercise routine. Sounds simple, right? However, everyone that has tried doing a meal plan knows how overwhelming it can be to make lifestyle changes. But it doesn’t always have to be that way. 

Here are the strategies that helped me and hundreds of my clients to get the best out of their meal plans. 

1. Start Meal Prepping 

The best strategy to keep you on track is meal prep. 

Meal prep means anything from preparing all the meals in advance to only food prep, which is preparing all the ingredients you are going to need when cooking. 

You can start small and build your way up until you prepare everything in advance. Believe me, it makes all the difference. 

2. Foods To Eat

If you are in the cutting phase, which means you are in a caloric deficit, the foods you choose can either make or break your goal. 

Highly satiating foods are going to be your allies on this journey. They are going to prevent you from getting hungry and dealing with too many cravings. 

Foods that have a high satiating effect include proteins and non-starchy vegetables. So, if you are hungry after a meal, you can always include more vegetables as long as they are not cooked with any fat. You can also use them as a snack (carrot sticks) or as a beverage (green smoothie). 

When talking about protein, you can also add one or two ounces more. Just make sure it’s not cooked with more oil or sauce. 

One other benefit of protein is that it also helps support muscle mass, which is essential when you are losing belly fat. 

3. Foods To Avoid 

Finally, knowing which foods to avoid is going to help you get the best results. Highly processed foods are typically low in nutrients and high in calories, which is not the best when trying to lose weight. 

So, if you want a flat stomach, you want to avoid foods like cookies, pastries, candy, ice cream, and chips.

Now, this doesn’t mean that all carbs are bad. This is a myth you often hear browsing the internet. Carbs are good, especially when you are in bulking mode (building booty). 

The goal is to choose higher quality carbs such as quinoa, brown rice, and legumes. 

Macro Calculator

The following meal plans are going to have standard calories based on an average recommendation for women to lose belly fat and gain muscle. However, if you are more or less active, it can affect your caloric needs. 

For that reason, I always encourage people to seek professional advice. A health professional can give a tailored meal plan that is based on your age, height, weight, and activity levels. 

However, if you cannot see a professional, there are calorie and macro calculators that can help you get an understanding of how many calories and macros you need.

While there are several options available on the market, the best one is our calorie and macro calculator. It is free to use and you only need to input certain information. 

1. Choose your training and nutrition experience: Beginner, moderate, or expert.
2. Choose your tracking experience: Beginner, moderate, or expert. 
3. Tell us your age, weight, height, and body fat (optional). 
4. Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete. 
5. Check your email for your results. 

7 Day Balanced Flat Stomach Big Booty Meal Plan

Related: 2000 Calorie Meal Plan PDF

The first meal plan to help create a flat stomach and big booty is a 7-day meal plan. Remember that there are two stages to it. First, you need to lose fat mass (fat loss). Then, you gain muscle to build that booty. 

With that said, you are going to find two different meal plans. One is meant to lose fat mass, and the other to gain muscle mass. Follow them based on your training routine and based on what stage you are on. 

You can repeat the same meal plan for several weeks. 

The fat loss meal plan has an average of 1,300 calories with a macro distribution of 40% carbs, 30% proteins, and 30% fats. In this case, a higher protein requirement is recommended to help lose body fat and support muscle mass. 

The muscle gain meal plan has an average of 2000 calories with a macro distribution of 45% carbs, 25% proteins, and 30% fats. In this case, a slightly higher carb intake is required to help restore glycogen stores and support muscle growth. 

The following is a preview of the fat loss meal plan. 

Monday

• Breakfast: Hot chocolate smoothie
• Snack: Cottage cheese crackers with salsa
• Lunch: Tuna, chickpea, and avocado salad
• Snack: Cottage cheese crackers with berries
• Dinner: One pot taco pasta

Tuesday

• Breakfast: Hot chocolate smoothie
• Snack: Cottage cheese crackers with salsa
• Lunch: One pot taco pasta
• Snack: Cottage cheese crackers with berries
• Dinner: Beef kafta casserole 

Wednesday

• Breakfast: Hot chocolate smoothie
• Snack: Cottage cheese crackers with salsa
• Lunch: Beef kafta casserole 
• Snack: Cottage cheese crackers with berries
• Dinner: Turkey apple breakfast hash

Thursday

• Breakfast: Mixed berry protein porridge
• Snack: Toast with cottage cheese
• Lunch: Turkey apple breakfast hash
• Snack: Mackerel salad open-faced sandwich
• Dinner: Herb and shrimp orzo

Friday

• Breakfast: Mixed berry protein porridge
• Snack: Toast with cottage cheese
• Lunch: Herb and shrimp orzo
• Snack: Mackerel salad open-faced sandwich
• Dinner: Salmon, rice, and arugula

Saturday

• Breakfast: Peach and cottage cheese toast
• Snack: Toast with cottage cheese
• Lunch: Salmon, rice, and arugula
• Snack: Mackerel salad open-faced sandwich
• Dinner: Tempeh, quinoa, and broccoli 

Sunday

• Breakfast: Peach and cottage cheese toast
• Snack: Toast with cottage cheese
• Lunch: Tempeh, quinoa, and broccoli 
• Snack: Mackerel salad open-faced sandwich
• Dinner: Ground turkey, mini potatoes, and watercress

If you are ready to get your dream booty and a flat stomach, click on the following link. 

• 7 Day Balanced Flat Stomach Big Booty Meal Plan (Fat Loss) PDF
• 7 Day Balanced Flat Stomach Big Booty Meal Plan (Muscle Gain) PDF

14 Day Balanced Flat Stomach Big Booty Meal Plan

Getting a flat stomach and growing a booty takes time. Training and eating properly can take you one step further. 

Here, you’ll get a 14 day balanced flat stomach big booty meal plan. One week will be for fat loss, and the next week will be for muscle growth. Remember, you can follow the fat loss or muscle gain as needed. 

Just like the previous meal plan, the fat loss meal plan has an average of 1,300 calories with a macro distribution of 40% carbs, 30% proteins, and 30% fats. 

The muscle gain meal plan has an average of 2,000 calories and a macro breakdown of 45% carbs, 25% proteins, and 30% fats. 

The following example is for the muscle gain week (week 2). 

Monday

• Breakfast: Chocolate baked oats
• Snack: Strawberry blueberry smoothie
• Lunch: Ground turkey and veggie stir fry
• Snack: Egg white scramble wrap
• Dinner: Pan fried trout with herbed rice

Tuesday

• Breakfast: Chocolate baked oats
• Snack: Strawberry blueberry smoothie
• Lunch: Pan fried trout with herbed rice
• Snack: Egg white scramble wrap
• Dinner: Chicken with rice and spinach

Wednesday

• Breakfast: Chocolate baked oats
• Snack: Strawberry blueberry smoothie
• Lunch: Chicken with rice and spinach
• Snack: Egg white scramble wrap
• Dinner: Tofu and edamame noodles with peanut sauce

Thursday

• Breakfast: Creamy chocolate peanut butter overnight oats
• Snack: Pineapple spinach smoothie
• Lunch: Tofu and edamame noodles with peanut sauce
• Snack: Apple slices with tuna
• Dinner: Chicken tikka masala

Friday

• Breakfast: Creamy chocolate peanut butter overnight oats
• Snack: Pineapple spinach smoothie
• Lunch: Chicken tikka masala
• Snack: Apple slices with tuna
• Dinner: One pan shrimp boil

Saturday

• Breakfast: Kale and pesto scramble with salmon and plantains
• Snack: Pineapple spinach smoothie
• Lunch: One pan shrimp boil
• Snack: Apple slices with tuna
• Dinner: Tortellini, artichoke, and chickpea salad

Sunday

• Breakfast: Kale and pesto scramble with salmon and plantains
• Snack: Pineapple spinach smoothie
• Lunch: Tortellini, artichoke, and chickpea salad
• Snack: Apple slices with tuna
• Dinner: One pan teriyaki chicken

This meal plan simply looks delicious, doesn’t it? If you are ready to get started click on the following link. 

• 14 Day Balanced Flat Stomach Big Booty Meal Plan (Fat Loss) Week 1 PDF
• 14 Day Balanced Flat Stomach Big Booty Meal Plan (Muscle Gain) Week 2 PDF

21 Day Balanced Flat Stomach Big Booty Meal Plan

Next, the 21 day balanced flat stomach big booty meal plan covers three whole weeks of proper nutrition that serves your goals.

Just like the other options, it will have two weeks with a meal plan made for fat loss, and one week for muscle gain. Keep in mind that you can follow the fat loss or the muscle gain meal plan as needed. 

The fat loss meal plan has an average caloric intake of 1,300 calories with a macro breakdown of 40% carbs, 30% proteins, and 30% fats. 

The muscle gain meal plan has an average caloric intake of 2,000 calories with a macro breakdown of 45% carbs, 25% proteins, and 30% fats. 

The following example is a weight loss week from the meal plan. 

Monday

• Breakfast: Peach cherry smoothie 
• Snack: Cottage cheese crackers with cucumber slices
• Lunch: Easy chicken fajitas
• Snack: Sardine toast with tomato and onions
• Dinner: Pineapple chicken tacos

Tuesday

• Breakfast: Peach cherry smoothie
• Snack: Cottage cheese crackers with cucumber slices
• Lunch: Pineapple chicken tacos
• Snack: Sardine toast with tomato and onions
• Dinner: Rice, beef, and spinach

Wednesday

• Breakfast: Peach cherry smoothie
• Snack: Cottage cheese crackers with cucumber slices
• Lunch: Rice, beef, and spinach
• Snack: Sardine toast with tomato and onions
• Dinner: Grilled mahi mahi tacos

Thursday

• Breakfast: Soba breakfast bowl 
• Snack: Creamy mango pudding
• Lunch: Grilled mahi mahi tacos
• Snack: Lemon and chili pepper sardine toast
• Dinner: Persian carrot and beef stew

Friday

• Breakfast: Soba breakfast bowl
• Snack: Creamy mango pudding
• Lunch: Persian carrot and beef stew
• Snack: Lemon and chili pepper sardine toast
• Dinner: Salmon, rice, and arugula

Saturday

• Breakfast: Turmeric quinoa breakfast bowls
• Snack: Creamy mango pudding
• Lunch: Salmon, rice and arugula
• Snack: Lemon and chili pepper sardine toast
• Dinner: Beef, rice, and carrots

Sunday

• Breakfast: Turmeric quinoa breakfast bowls
• Snack: Creamy mango pudding
• Lunch: Beef, rice, and carrots
• Snack: Lemon and chili pepper sardine toast
• Dinner: Mushrooms and edamame stir fry

To download all the delicious recipes and grocery list, click on the following link. 

• 21 Day Balanced Flat Stomach Big Booty Meal Plan (Fat Loss) Week 1 PDF
• 21 Day Balanced Flat Stomach Big Booty Meal Plan (Fat Loss) Week 2 PDF
• 21 Day Balanced Flat Stomach Big Booty Meal Plan (Muscle Gain) Week 3 PDF

28 Day Balanced Flat Stomach Big Booty Meal Plan

The best results come when you follow a plan for a couple of months. 

I know that planning for a month sounds exhausting. But the good news is that I’ve already created the meal plan for you. Just click, download, and follow. 

The following meal plan has two weeks of fat loss, followed by two weeks of muscle gain. 

The fat loss meal plan has an average caloric intake of 1,300 calories with a macro composition of 40% carbs, 30% proteins, and 30% fats. 

The weight gain meal plan has an average caloric intake of 2,000 calories and a macro composition of 45% carbs, 25% proteins, and 30% fats. 

The following example is from the muscle gain week. 

Monday

• Breakfast: Yogurt stuffed papaya
• Snack: Cottage cheese and orange
• Lunch: Asparagus, soba, and tempeh
• Snack: Peach, blackberry, and basil smoothie
• Dinner: Chipotle chicken, broccoli, and wild rice

Tuesday

• Breakfast: Yogurt stuffed papaya
• Snack: Cottage cheese and orange
• Lunch: Chipotle chicken, broccoli, and wild rice
• Snack: Peach, blackberry, and basil smoothie
• Dinner: Honey garlic chicken and potatoes

Wednesday

• Breakfast: Yogurt stuffed papaya
• Snack: Cottage cheese and orange
• Lunch: Honey garlic chicken and potatoes
• Snack: Peach, blackberry, and basil smoothie
• Dinner: Green poutine

Thursday

• Breakfast: Chocolate collagen smoothie
• Snack: Peach cherry smoothie 
• Lunch: Green poutine
• Snack: Cheesy black bean toast
• Dinner: Deconstructed dumplings

Friday

• Breakfast: Chocolate collagen smoothie
• Snack: Peach cherry smoothie
• Lunch: Deconstructed dumplings
• Snack: Cheesy black bean toast
• Dinner: Mango chickpea salad with grilled chicken kabobs

Saturday

• Breakfast: Vanilla berry protein smoothie
• Snack: Peach cherry smoothie
• Lunch: Mango chickpea salad with grilled chicken kabobs
• Snack: Cheesy black bean toast
• Dinner: Sheet pan pizza

Sunday

• Breakfast: Vanilla berry protein smoothie
• Snack: Peach cherry smoothie
• Lunch: Sheet pan pizza
• Snack: Cheesy black bean toast
• Dinner: Lemon garlic chicken and orzo

Ready for a flat stomach and a big booty? Click on the following link to download the recipes and the grocery list. 

• 28 Day Balanced Flat Stomach Big Booty Meal Plan (Fat Loss) Week 1 PDF
• 28 Day Balanced Flat Stomach Big Booty Meal Plan (Fat Loss) Week 2 PDF
• 28 Day Balanced Flat Stomach Big Booty Meal Plan (Muscle Gain) Week 3 PDF
• 28 Day Balanced Flat Stomach Big Booty Meal Plan (Muscle Gain) Week 4 PDF

Flat Stomach Big Booty Meal Plan Vegetarian

The last meal plan I have for you is a flat stomach big booty meal plan, vegetarian version. If you want to take a more plant-based approach but still get a big booty, this is the best option. 

The following meal plan will have one week intended for fat loss (1,300 calories with a macro composition of 40% carbs, 30% proteins, and 30% fats). 

Then, there’s one week for muscle gain (2,000 calories with a macro composition of 45% carbs, 25% proteins, and 30% fats). 

Remember that you can follow each week as much as needed. 

The following example is from the weight loss week. 

Monday

• Breakfast: Raspberry zinger smoothie
• Snack: Grapefruit with cottage cheese
• Lunch: Spinach chickpea pasta salad
• Snack: Cottage cheese crackers with berries
• Dinner: Hummus pasta 

Tuesday

• Breakfast: Raspberry zinger smoothie
• Snack: Grapefruit with cottage cheese
• Lunch: Hummus pasta 
• Snack: Cottage cheese crackers with berries
• Dinner: Roasted broccoli quinoa salad

Wednesday

• Breakfast: Raspberry zinger smoothie
• Snack: Grapefruit with cottage cheese
• Lunch: Roasted broccoli quinoa salad
• Snack: Cottage cheese crackers with berries
• Dinner: Tempeh, quinoa, and broccoli 

Thursday

• Breakfast: Zucchini and yogurt protein overnight oats
• Snack: Cottage cheese crackers with salsa
• Lunch: Tempeh, quinoa, and broccoli 
• Snack: Cottage cheese crackers with cucumber slices
• Dinner: Tofu veggie fried rice

Friday

• Breakfast: Zucchini and yogurt protein overnight oats
• Snack: Cottage cheese crackers with salsa
• Lunch: Tofu veggie fried rice
• Snack: Cottage cheese crackers with cucumber slices
• Dinner: Tofu and cauliflower fried rice

Saturday

• Breakfast: Mixed berry protein porridge
• Snack: Cottage cheese crackers with salsa
• Lunch: Tofu and cauliflower fried rice
• Snack: Cottage cheese crackers with cucumber slices
• Dinner: Mushroom and edamame stir fry

Sunday

• Breakfast: Mixed berry protein porridge
• Snack: Cottage cheese crackers with salsa
• Lunch: Mushroom and edamame stir fry
• Snack: Cottage cheese crackers with cucumber slices
• Dinner: Grilled vegetable and lentil salad

To get a delicious plant-based option that will help you get a flat stomach and grow a big booty, click on the following link: 

• Flat Stomach Big Booty Meal Plan Vegetarian (Fat Loss) PDF
• Flat Stomach Big Booty Meal Plan Vegetarian (Muscle Gain) PDF

Benefits of Meal Planning

Previously, we talked about meal planning and meal prepping. But before we go, we need to enforce the benefits of planning. 

Why should you invest time into preparing meals ahead of time? Why does knowing what you are going to eat matter so much? Let me tell you why. 

• Better portion control. Cooking meals ahead of time allows you to stick to the plan and measure everything carefully. Many of us eat too-large portions without realizing it.
• Reduces temptation. If you know what you are going to eat, and make at least part of it in advance, you are less likely to get home from work, tired, and order something because it’s easier. Planning prevents you from eating less healthy options. 
• Reduces meal stress. You don’t need to think, research, or weigh your options. You only need to read the meal plan and follow the instructions. 
• Saves you time and money. Having a grocery list all planned out means you avoid spending on things you don’t need. Meanwhile, prepping ingredients and meals in advance saves you time in the kitchen every day.

Conclusion

That concludes this series of meal plans and workout routines to help you get a flat stomach and grow a booty. 

Remember that you need both exercise and nutrition to get the best results. And, keep in mind that you must give yourself time.

Again, I always recommend consulting with a health professional to give you a tailored meal plan and workout routine. If you can’t, use a calorie and macro calculator to get a clear idea of your caloric intake. 

Which meal plan are you going to download? The 7 day, 14 day, 21 day, 28 day, or vegetarian meal plan? Let us know in the comments.

Frequently Asked Questions