21-Day Tummy: 8 Recipes Inspired by the Popular Weight-Loss Plan

Updated: May 03, 2021

We challenged a few of our favorite food bloggers to create recipes based on the best-selling book 21-Day Tummy that use "Belly Buddies" foods to soothe and shrink your stomach. Dig in!

Courtesy Sunday Morning Banana Pancakes

Thai Inspired Coconut Quinoa Soup

This aromatic and nutritious soup from Sunday Morning Banana Pancakes was created with the 21-Day Tummy in mind, featuring soothing spinach and protein-rich tofu.


For the seasoning paste:

• 1” piece of Ginger peeled & finely grated

• 1 tbsp Olive Oil
• 1 tsp Turmeric

• 2 tsp Curry Powder

• 1 tsp Kosher
• Salt

• Dried Chili Pepper to taste (optional)

For the Soup:

•7oz Extra Firm Tofu cut into small cubes

•2 medium Carrots, scrubbed and cut into half circles

•1 ½ cups shredded Red Cabbage

•2 cans light coconut Milk (13.5oz) + 1 can of Water

•½ cup red or white Quinoa, rinsed well

•4 cups Baby Spinach

•Fresh Lime Juice from 1 lime

•½ tsp Olive Oil

•Garnish with fresh Sweet Basil

Yield: 5-6 servings

To make the seasoning paste:

1. In a small bowl combine all ingredients and mash/stir well with the back of a spoon until well combined.

To make the soup:

1. In a Medium Soup Pot heat ½ tsp oil over medium heat– add tofu and seasoning paste stir/cook until spices are fragrant and tofu begins to slightly brown; about 3 minutes.

2. Add Carrots and cook an additional 2 minutes.

3. Add to the soup pot Coconut Milk, water, red cabbage & quinoa- increase heat and bring to a boil. Reduce heat and simmer for 10-12 minutes. Add baby spinach & fresh lime juice to the pot, turn off the heat and allow the spinach to wilt on its own until vibrant in color.

4. Ladle into bowls and top with freshly torn basil.

5. Like most soups, this one gets better each day. Soup can be refrigerated up to 1 week.

6. Simply reheat on the stovetop or in the microwave. Enjoy!

Courtesy The Sneaky Chef

Chocolate Banana Breakfast Ice Cream

Caitlin Heikkila of The Sneaky Chef and Becoming Brooklyn dreamed up a breakfast-slash-dessert loaded with potassium, fiber, calcium, protein, antioxidants, vitamins B6 and C, and nourishing belly buddies from the 21-Day Tummy plan like banana and maple syrup.


• 1 frozen banana, cut in pieces (about 1 cup)
• 2 tablespoons plain Greek yogurt
• 1 tablespoon maple syrup

• 1/2 teaspoon unsweetened cocoa powder

Yield: 2 small servings

1. Put all ingredients in food processor and puree on high – hold on tight, the first few seconds are a bit rough until the mixture smooths out. Each makes about 1 1/2 cups of ice cream.

Sneaky hint: Make popsicles out of these ice creams by pouring them into ice pop molds and freezing the night before. It’s double the fun to eat it this way in the morning!

Courtesy Sweet Potato Soul

Tempeh Tacos

These easy tacos from Sweet Potato Soul use belly buddies from the 21-Day Tummy plan like tempeh, gluten-free corn tortillas, avocado, and maple syrup.

For those who have difficulty digesting beans, tempeh is a terrific protein-rich alternative with a hearty texture, unlike tofu. Like tofu, tempeh takes on the flavor of whatever spices you use to season it.


• 1 pack of tempeh (cut into four or five pieces, then halved)

• ¼ cup soy sauce

• ¼ cup balsamic vinegar

• 2 tablespoons maple syrup

• 1 tbsp chipotle chili powder

• 6 carrots, shredded

• ¼ head red cabbage, shredded

•1 cup cilantro, packed tight

• 1-2 avocados

• 1 pack of tortillas, corn or wheat, warmed in microwave, oven or stove

Yield: 6 tacos

1. Stir together the soy sauce, vinegar, syrup and chili powder, and pour over tempeh.

2. Allow the tempeh to marinate for at least one hour.

3. Once it has marinated, pan sear the tempeh in a skillet or roast in an oven at 350°F for 15 minutes.

4. Fill each tortilla with tempeh, carrots, cabbage, ¼ sliced avocado and garnish with fresh cilantro.

5. Season to taste with salt and pepper.

Courtesy Bites Out of Life

Curried Quinoa Porridge with Spinach

Bites Out of Life makes a dish with healthy spices like tumeric, ginger, and cumin, along with belly buddies from the 21-Day Tummy book like fiber-rich quinoa and ground flax seeds.


• 11/2 cups water

• 1/4 cup red quinoa

• 1/4 cup white quinoa

• 1 teaspoon olive oil

• 1 teaspoon ground flax seeds

• 1/2 teaspoon ginger powder
• 1/4 teaspoon turmeric powder

• 3/4 teaspoon garam masala

• 1/2 teaspoon ground cumin

• pinch of cayenne pepper

• 1 cup frozen spinach, thawed and drained completely

• 1 ounce raw almonds (about 20-22), chopped

• salt and pepper, to taste

Yields: 2 servings

1. In a fine-mesh strainer, mix the red and quinoa and rinse vigorously to remove any bitter coating. Drain well.

2. Heat the water in a medium saucepan. Add the quinoa and olive oil and bring to a boil. Once the water is boiling, cover and simmer for 5 minutes.

3. Stir in the ground flax seeds, ginger, turmeric, garam masala and spinach. Cover and simmer again, until the quinoa is cooked (you should see a small white curl sprout from each grain). If the quinoa absorbs all of the water before it is fully cooked, add a quarter-cup of water.

4. Remove from the heat, stir in the almonds and season with salt and pepper. Serve warm.

Optional: This is especially delicious with a fried or poached egg on top. Also, for an extra slim-belly boost, cook the quinoa in 1/2 cup of light coconut milk (with 1 cup of water).

Courtesy Against All Grain

Banana Nut Porridge

Against All Grain‘s Banana Nut Porridge provides energizing protein and filling fiber with belly buddies like macadamia nuts, almonds, and pecans as in the 21-Day Tummy plan.


• ½ cup raw macadamia nuts

• ½ cup raw almonds

• ½ cup raw pecans

• 1 very ripe banana (makes it easier to digest plus adds a little more sweetness)

• 2 cups coconut milk

• 2 teaspoons cinnamon

• dash of sea salt for soaking water

Yield: 4 servings

1. Place the nuts in a large bowl and sprinkle the sea salt over them. Fill the bowl with filtered water so the nuts are covered by at least 1 inch of water. Cover and soak overnight.

2. Drain the nuts and rinse 2 or 3 times, until the water runs clear.
3. Add the drained nuts to a food processor or high-speed blender. Blend the nuts with the banana, coconut milk, and cinnamon until smooth.

4. Divide it into bowls and microwave for 40 seconds or put all of the porridge in a pot on the stove and heat over medium-high heat for 5 minutes.

5. Serve with raisins, chopped nuts, and an extra splash of milk if desired.

Courtesy The Healthy Apple

Arugula Quinoa Salad with Orange Mustard Seed Vinaigrette

This satisfying salad from The Healthy Apple includes belly buddies from the 21-Day Tummy book, like potatoes, almonds, arugula, and flax oil for omega-3s, or “healthy fats.”

• 1 lb. fingerling potatoes
• 1/4 cup slivered almonds
• 1 cup quinoa
• 1 cup Earthbound Farm organic fresh arugula
• Juice of 1 medium orange
• 1/3 tsp. sea salt
• 1/4 tsp. black pepper
• 1 Tbsp. mustard seeds
• 2 Tbsp. Barlean’s organic flax oil
• 1/3 cup chopped fresh parsley
• 2 chives (only the green portion), thinly sliced
• 1 tsp. fresh orange zest

1. Preheat oven to 375 degrees F.

2. Place almonds on a baking sheet; toast for 8-10 minutes or until fragrant and golden brown. Remove from oven; set aside to cool for 5 minutes before cutting into 1/2 inch slices.

3. In a large pot, boil 2 cups of water. Add quinoa, cover and reduce to medium heat. Cook for 15 minutes or until soft. Remove from heat; fluff quinoa with a fork then set aside to cool.

4. Add cooked quinoa to a large bowl with the potatoes and arugula. Set aside.

5. In a small bowl, whisk orange juice, sea salt, pepper, mustard seed and flax oil. Carefully pour over quinoa and potato mixture; gently toss to combine. Top with parsley, chives and orange zest.

6. Serve.

Courtesy Queen of Quinoa

Citrus & Fennel Roasted Salmon with Herbed Quinoa

This hearty meal from Queen of Quinoa includes belly buddies from the 21-Day Tummy book like salmon, lemons, fennel, olive oil, and protein-rich quinoa.


For the salmon:

• 2 lbs salmon filet, skin removed

• 2 lemons, very thinly sliced

• 1 fennel bulb, thinly sliced

• 4 sprigs of dill

• 2 tablespoons olive oil
• Salt & pepper to taste

For the quinoa:
• 1 cup quinoa

• 1 cup water

• 1 cup chicken stock

• 3 bay leaves
• 1 tablespoon Italian seasoning

• Pinch of salt

Yield: 4-6 servings

1. Preheat the oven to 375 degrees F.

2. Toss lemon (reserving a few slices) and fennel with 1 tablespoon oil. Season with salt and pepper. Arrange in the bottom of a baking dish, large enough to hold salmon, and top with 3 dill sprigs.

3. Lay salmon on vegetables, skin side down. Drizzle with remaining oil, sprinkle with salt and pepper. Top with reserved lemon slices and remaining dill.

4. Roast for 20 – 30 minutes, until salmon is cooked through and flakes easily with a fork.

5. While salmon is roasting, prepare the quinoa. Bring all ingredients to a boil in a small saucepan. Cover and reduce to simmer for 15 minutes. When all water has been absorbed, remove from heat and keep covered for another 5 minutes. Discard bay leaves and fluff with fork before serving.

6. To serve, divide quinoa among dishes, top with roasted citrus-fennel mixture, top with salmon, and enjoy!

Courtesy My Allergy Free Lifestyle

One Pot Quinoa with Spinach, Pomegranate, and Yam

My Allergy Free Lifestyle offers an easy meal riffing off the 21-Day Tummy book that helps keep your stomach calm, with belly buddies like spinach and yams.


• 1 (4-ounce) yam, scrubbed

• 2 cups quinoa

• 4 cups cold water

• 1 3/4 teaspoons salt

• 3 ounces baby spinach, about 2 cups loosely packed

• 3 tablespoons pomegranate arils

• 2 tablespoons olive oil

• 2 tablespoons lemon juice

• 1 tablespoon chopped fresh dill

1. Preheat the oven to 400°F and bake the yam in its skin for 45 minutes or until it is tender. Remove from the oven and let the yam rest until it is cool enough to handle. Remove the skin and cut the yam into cubes.

2. Pour the quinoa into a fine-mesh sieve and rinse it with cold water until the water runs clear, about 2 minutes. After the quinoa is rinsed, pour it into a pot, cover it with 4 cups water, and add the salt. Bring the water to a boil and then reduce the heat to a simmer. Simmer the quinoa for 12 minutes and then stir in the baby spinach. Continue to simmer for another 3 minutes. Drain the quinoa and spinach in a fine-mesh sieve and transfer it to a large serving bowl. Add the cubed yam and pomegranate arils.

3. In a small separate bowl, whisk together the olive oil and lemon juice to create a vinaigrette. Pour the vinaigrette over the quinoa salad and toss to coat. Sprinkle with the dill and serve immediately.
4. Leftovers may be refrigerated in an airtight container for up to three days.

Yield: 4 servings

Reader's Digest
Originally Published in Reader's Digest