flat belly

Good news if you're trying to uncover those abs in time for bikini season: many of Summer's in-season produce are just what you need to debloat and slim down your midsection. Take a trip to the farmers market and stock up — this meal plan features fresh Summer produce that help blast belly fat!

Breakfast: Blueberry Green Monster Smoothie

Start your day on the right foot with a light, nutrient-packed breakfast. This blueberry green monster smoothie lets the Summer berry shine — and for good reason, since a diet rich in blueberries may help you shed abdominal fat. With a good helping of protein from Greek yogurt and protein powder, this smoothie will help you power through your morning.

Snack: Cantaloupe Bowl

Make snack time a little more fun by making a cantaloupe boat. Cantaloupe is an ideal Summer food if you're trying to fight bloat — the fruit is high in potassium to combat a salt overload and also is a good source of fiber. This cantaloupe boat features nonfat Greek yogurt, granola, chia seeds, and almonds. The calcium in dairy (and other foods) has been shown to help suppress fat cells as well, but if you're cutting back on dairy, opt for sliced fruit and a sprinkle of nuts or seeds to fill your cantaloupe instead.

Lunch: Avocado Strawberry Lime Salad

Avocado is so delicious, it's an added bonus that it contains high levels of healthy fats called monounsaturated fatty acids (MUFAs), which have been shown to help melt away belly fat. Load up at lunch with this creamy, summery salad: avocado, strawberries, almond slivers, and kiwis, topped with a honey lime dressing.

Dinner: Thai Basil Pesto Zucchini Pasta

Summer squash like zucchini are prime choices for your flat-belly plan, since they're a good source of fiber as well as a pectin that may help regulate blood sugar. Additionally, Summer squash has anti-inflammatory properties to help quiet digestive upset. Flat-belly benefits aside, all you'll be thinking as you eat this Thai basil zucchini pasta is just how light, flavorful, and satisfying it is!

Getting beach-ready isn't the only thing that's in season — so are a variety of colorful, flavorful, and nutritious produce. Get the best of both with these delicious, in-season recipes that also help you debloat.

Breakfast

A morning meal high in protein will help keep you full for hours, and one that includes asparagus — like this Spring veggie scramble — is tough to beat. The vegetable helps promote the growth of good bacteria in your gut to aid in digestion and flush excess water and toxins from your body so you'll start the day feeling bloat-free and energized.

Lunch

A hearty bowl of pasta made with creamy, cashew-based sauce will keep you smiling well into the afternoon. The artichoke in this vegan artichoke, edamame, and lemon pasta salad aids in digestion to keep your belly feeling happy. A healthy dose of lemon and parsley also help you debloat. Opt for whole wheat pasta to add even more digestion-helping fiber.

Get the rest of the meal plan.

If the past weekend's fun was one for the books, it can take your body a few days to start feeling its best again. Keep this meal plan in mind anytime you need a little lifestyle and detox reboot.

Breakfast

Wake up with a drink; a healthy, warm drink will help get everything moving and flush out toxins. Stick to warm water with lemon or green tea for the best results. Then, opt for something healthy and substantial like this filling flat-belly smoothie. It includes delicious debloating ingredients like blueberries, pineapple, Greek yogurt, and kale, so sip on this the next day after a busy weekend.

Lunch

A belly-flattening lunch should include dark leafy greens and whole grains, since these contain nutrients like fiber and potassium to help you debloat and look your best. This kale and quinoa salad also includes blueberries, which are known to help shrink your belly.

Read on for the rest of the plan.

We are pumped to share one of our fave stories from Self here on FitSugar!

We're not going to lie: transforming your body from head to toe isn't always the fastest process, because it takes time to burn fat and build muscle. However, there is an exception: With the right diet and workout, you can see a difference in your belly (and maybe even reveal an ab or two!) in just a couple of days. The secret? Beat bloat.

Generally, the best way to avoid bloat is to stay away from soda, alcohol and greasy, salty, fatty meals, which slow the stomach and the intestines from emptying, according to Timothy S. Harlan (a.k.a. Dr. Gourmet), M.D., medical director of Tulane University's School of Medicine.

Here are 5 of our favorite bloat-busting foods, and a few moves to add to your belly-shrinking workout routine.

• Papaya: There's some research that says the enzyme in papaya may aid digestion. Try mixing diced papaya into plain organic yogurt for breakfast.
• Oatmeal: According to Harlan, in a recent meta-analysis of a number of studies related to digestion, researchers found that oat bran can be particularly beneficial. Harlan recommends having oatmeal for breakfast. Warning: Avoid McDonald's new oatmeal, which has more sugar than a Snickers bar, according to this recent New York Times article. Yikes!

More foods to decrease the bloat, so keep reading.