In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsFoods to Focus OnVisceral Fat & Health
In This ArticleView All
View All
In This Article
Why This Plan
Week 1
Week 2
Week 3
Week 4
Week 5
FAQs
Foods to Focus On
Visceral Fat & Health
Close
Photo:From left to right: JAKE STERNQUIST, MORGAN HUNT Glaze, BRIE PASSANO.
From left to right: JAKE STERNQUIST, MORGAN HUNT Glaze, BRIE PASSANO.
Why This Meal Plan Is Great for You
Each day provides at least 30 grams of fiber, with the average clocking in at 33 grams per day. Fiber is a nutrient with manyhealth benefits, including improved heart health, a healthy gut, better blood sugar levels andhealthy weight maintenance. Research links a high-fiber diet with a reduced level of visceral fat and less abdominal weight gain with age.We also include an average of 87 grams ofproteinper day. Like fiber, protein plays an important role in satiety. Eating enough protein, especially when consuming fewer calories, can help keep you full and provide more staying power.
Because weight loss can be an effective strategy to help reduce visceral fat, we set this plan at 1,500 calories, which can promote weight loss for many people. We also included modifications for 1,800 and 2,000 calories per day for people with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being. As with all meal plans, be sure to listen to your hunger cues and make adjustments as needed to fit your lifestyle and routine.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (337 calories)
A.M. Snack (109 calories)
Lunch (419 calories)
P.M. Snack (131 calories)
Dinner (436 calories)
Evening Snack (62 calories)
Meal-Prep Tip:Reserve 4 servingsPesto Chicken & Cannellini Bean Soupto have for lunch on Days 2 through 5.
Daily Totals:1,494 calories, 64g fat, 83g protein, 164g carbohydrate, 34g fiber, 1,654mg sodium.
Make it 1,800 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast.
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 2
Breakfast (346 calories)
Lunch (425 calories)
Dinner (419 calories)
Daily Totals:1,490 calories, 43g fat, 84g protein, 204g carbohydrate, 36g fiber, 2,207mg sodium.
Make it 1,800 calories:Add 1 medium apple to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add 1 cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to breakfast, add 1 medium apple to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 3
A.M. Snack (180 calories)
P.M. Snack (122 calories)
Dinner (346 calories)
Evening Snack (95 calories)
Daily Totals:1,512 calories, 49g fat, 90g protein, 189g carbohydrate, 35g fiber, 2,030mg sodium.
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to A.M. snack and add 2 Tbsp. natural peanut butter to evening snack.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. natural peanut butter to evening snack.
Day 4
A.M. Snack (131 calories)
Dinner (460 calories)
Daily Totals:1,483 calories, 44g fat, 85g protein, 204g carbohydrate, 36g fiber, 1,742mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple as an evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 5
A.M. Snack (213 calories)
Dinner (338 calories)
Daily Totals:1,505 calories, 52g fat, 97g protein, 170g carbohydrate, 32g fiber, 2,007mg sodium.
Make it 1,800 calories:Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 6
Breakfast (357 calories)
Lunch (337 calories)
Dinner (398 calories)
Daily Totals:1,499 calories, 53g fat, 89g protein, 175g carbohydrate, 34g fiber, 1,690mg sodium.
Make it 1,800 calories:Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 7
Dinner (499 calories)
Daily Totals:1,508 calories, 58g fat, 90g protein, 166g carbohydrate, 30g fiber, 1,720mg sodium.
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Brie Passano
Day 8
Lunch (353 calories)
P.M. Snack (62 calories)
Dinner (529 calories)
Meal-Prep Tip:Reserve 4 servingsStuffed Cabbage Soupto have for lunch on Days 9 through 12.
Daily Totals:1,480 calories, 74g fat, 87g protein, 124g carbohydrate, 30g fiber, 1,826mg sodium.
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 9
Breakfast (584 calories)
Lunch (332 calories)
Dinner (339 calories)
Daily Totals:1,508 calories, 73g fat, 72g protein, 162g carbohydrate, 31g fiber, 1,089mg sodium.
Make it 1,800 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 10
Dinner (336 calories)
Evening Snack (32 calories)
Meal-Prep Tip:Reserve leftoverMarry Me Chicken & Spaghetti Squash Casseroleto have for dinner tomorrow night.
Daily Totals:1,525 calories, 74g fat, 87g protein, 144g carbohydrate, 30g fiber, 966mg sodium.
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and change evening snack to 1 medium banana.
Day 11
Evening Snack (131 calories)
Daily Totals:1,491 calories, 64g fat, 94g protein, 144g carbohydrate, 31g fiber, 1,420mg sodium.
Make it 1,800 calories:Add 1 cup low-fat kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 12
A.M. Snack (170 calories)
P.M. Snack (48 calories)
Dinner (378 calories)
Daily Totals:1,512 calories, 82g fat, 82g protein, 131g carbohydrate, 30g fiber, 1,071mg sodium.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 13
A.M. Snack (21 calories)
Dinner (430 calories)
Daily Totals:1,519 calories, 67g fat, 56g protein, 190g carbohydrate, 32g fiber, 1,242mg sodium.
Make it 1,800 calories:Change A.M. snack to 1 medium apple and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 14
A.M. Snack (196 calories)
Daily Totals:1,496 calories, 77g fat, 98g protein, 108g carbohydrate, 30g fiber, 1,783mg sodium.
Day 15
Breakfast (350 calories)
Dinner (447 calories)
Daily Totals:1,481 calories, 58g fat, 92g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium.
Make it 1,800 calories:Increase to ¼ cup chopped walnuts at breakfast, increase to 1 cup blueberries at lunch and add 2 Tbsp. natural peanut butter to evening snack.
Make it 2,000 calories:Increase to ¼ cup chopped walnuts at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, substitute 1 medium banana for the blueberries at lunch and add 2 Tbsp. natural peanut butter to evening snack.
Day 16
Breakfast (398 calories)
A.M. Snack (95 calories)
Lunch (484 calories)
Dinner (485 calories)
Daily Totals:1,523 calories, 50g fat, 93g protein, 180g carbohydrate, 34g fiber, 1,709mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium peach as an evening snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium peach as an evening snack.
Day 17
A.M. Snack (122 calories)
P.M. Snack (95 calories)
Daily Totals:1,497 calories, 47g fat, 83g protein, 192g carbohydrate, 34g fiber, 1,574mg sodium.
Make it 1,800 calories:Add 1 medium banana to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories:Add 1 medium banana to lunch and 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 18
Dinner (374 calories)
Evening Snack (42 calories)
Daily Totals:1,515 calories, 48g fat, 95g protein, 180g carbohydrate, 31g fiber, 1,639mg sodium.
Make it 1,800 calories:Add 1 cup sliced strawberries to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories:Add 1 cup sliced strawberries to lunch, 2 Tbsp. natural peanut butter to P.M. snack. and ¼ cup unsalted dry-roasted almonds to evening snack.
Day 19
Dinner (442 calories)
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Buffalo Chicken Chilito have for lunch on Days 21 and 22.
Daily Totals:1,507 calories, 42g fat, 93g protein, 190g carbohydrate, 37g fiber, 1,811mg sodium.
Day 20
Lunch (319 calories)
P.M. Snack (170 calories)
Dinner (368 calories)
Evening Snack (176 calories)
Daily Totals:1,503 calories, 61g fat, 109g protein, 140g carbohydrate, 32g fiber, 1,520mg sodium.
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, 1 large apple to lunch and 1½ cups sliced strawberries to evening snack.
Day 21
Dinner (581 calories)
Daily Totals:1,475 calories, 64g fat, 87g protein, 146g carbohydrate, 31g fiber, 1,138mg sodium.
Make it 1,800 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 medium peach as an evening snack.
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 1 medium peach as an evening snack.
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Day 22
Breakfast (344 calories)
Lunch (360 calories)
P.M. Snack (176 calories)
Dinner (422 calories)
Daily Totals:1,515 calories, 92g fat, 83g protein, 102g carbohydrate, 30g fiber, 1,429mg sodium.
Make it 1,800 calories:Add 1 servingBerry-Kefir Smoothieto breakfast.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and ¼ cup unsalted dry-roasted almonds to evening snack.
Day 23
Breakfast (363 calories)
Lunch (393 calories)
Dinner (510 calories)
Daily Totals:1,498 calories, 71g fat, 89g protein, 131g carbohydrate, 38g fiber, 1,456mg sodium.
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 24
Dinner (399 calories)
Daily Totals:1,501 calories, 79g fat, 73g protein, 128g carbohydrate, 40g fiber, 1,225mg sodium.
Make it 2,000 calories:Add 1 cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to breakfast and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 25
Dinner (381 calories)
Evening Snack (35 calories)
Daily Totals:1,518 calories, 71g fat, 88g protein, 140g carbohydrate, 38g fiber, 1,483mg sodium.
Make it 1,800 calories:Change evening snack to 1 medium apple with 2½ Tbsp. natural peanut butter.
Make it 2,000 calories:Add ¾ cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to P.M. snack and change evening snack to 1 medium apple with 2½ Tbsp. natural peanut butter.
Day 26
P.M. Snack (31 calories)
Dinner (578 calories)
Daily Totals:1,477 calories, 82g fat, 63g protein, 132g carbohydrate, 30g fiber, 1,707mg sodium.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 27
Meal-Prep Tip:PrepareRoasted Squash & Lentil Kale Saladto have for lunch on Days 28 through 30.
Daily Totals:1,511 calories, 76g fat, 75g protein, 149g carbohydrate, 34g fiber, 1,904mg sodium.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 2 Tbsp. natural peanut butter to P.M. snack.
Day 28
Lunch (466 calories)
Dinner (343 calories)
Daily Totals:1,493 calories, 69g fat, 95g protein, 141g carbohydrate, 35g fiber, 1,165mg sodium.
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, 1 medium apple to lunch and 1 cup low-fat plain kefir to P.M. snack.
Day 29
Breakfast (295 calories)
Dinner (402 calories)
Daily Totals:1,509 calories, 82g fat, 88g protein, 119g carbohydrate, 35g fiber, 1,453mg sodium.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, 1 medium apple to lunch and add 1 medium banana as an evening snack.
Day 30
Dinner (438 calories)
Daily Totals:1,507 calories, 72g fat, 86g protein, 140g carbohydrate, 37g fiber, 1,483mg sodium.
Frequently Asked QuestionsDefinitely, feel free to mix and match meals if there’s one you don’t like. We included a wide array of options in this plan or you can check out more of ourhigh-fiber recipesfor inspiration. If you’re making a swap and closely monitoring calories, be sure to choose a meal with a similar calorie level and nutrition profile or plan to adjust a snack or two as needed.If it’s easier for your routine to eat the same breakfast or lunch every day, go for it! Most breakfast and lunch options are about 350 to 400 calories, so a simple swap should work for most people. There are a couple of breakfast and lunch options that are higher in calories. If you’re making a swap with one of our higher-calorie selections, be sure to adjust the snacks, if needed.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Fiber has many health benefits. It’s linked to improved blood sugar management, better cholesterol, improved digestion and healthy weight maintenance. Research shows that eating a high-fiber diet was the strongest predictor of weight loss among participants.Fiber-rich foodsinclude whole grains, beans, lentils, nuts, seeds, fruits and vegetables.
Frequently Asked Questions
Definitely, feel free to mix and match meals if there’s one you don’t like. We included a wide array of options in this plan or you can check out more of ourhigh-fiber recipesfor inspiration. If you’re making a swap and closely monitoring calories, be sure to choose a meal with a similar calorie level and nutrition profile or plan to adjust a snack or two as needed.
If it’s easier for your routine to eat the same breakfast or lunch every day, go for it! Most breakfast and lunch options are about 350 to 400 calories, so a simple swap should work for most people. There are a couple of breakfast and lunch options that are higher in calories. If you’re making a swap with one of our higher-calorie selections, be sure to adjust the snacks, if needed.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Fiber has many health benefits. It’s linked to improved blood sugar management, better cholesterol, improved digestion and healthy weight maintenance. Research shows that eating a high-fiber diet was the strongest predictor of weight loss among participants.Fiber-rich foodsinclude whole grains, beans, lentils, nuts, seeds, fruits and vegetables.
High-Fiber Foods to Focus On:
What Is Visceral Fat & Why Does It Matter?
Weight in the abdominal region is often referred to as visceral fat. Because visceral fat surrounds several important internal organs in your abdominal cavity, it has been associated with more health complications than weight carried around other parts of the body, like the hips. Excess visceral fat is linked to an increased risk of chronic health conditions, such as heart disease and type 2 diabetes.So how do we know how much visceral fat we have? Measuring yourwaist circumferencecan provide some insight. Increased health risks are associated with a waist circumference over 35 inches for females and 40 inches for males.Waist circumference is often touted as a more accurate measurement of health risk than the more commonly used BMI tool.While some of your body’s weight distribution is out of your control due to factors like genetics, there are several strategies that may helpreduce visceral fat. Eating a high-fiber diet, increasing physical activity, strength-training, ensuring adequate sleep and managing stress are all strategies that may help reduce visceral fat. Consider reaching out to a registered dietitian or your health care provider for additional support.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Krittayaphong R, Treesuwan W, Pramyothin P, et al.Impact of diet intervention on visceral adipose tissue and hepatic fat in patients with obesity or type 2 diabetes: a randomized trial.Sci Rep. 2024;14(1):21388. Published 2024 Sep 13. doi:10.1038/s41598-024-72246-wMiketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117National Heart, Lung, and Blood Institute.Assessing Your Weight and Health Risk.American Heart Association.Waist size predicts heart attacks better than BMI, especially in women.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Krittayaphong R, Treesuwan W, Pramyothin P, et al.Impact of diet intervention on visceral adipose tissue and hepatic fat in patients with obesity or type 2 diabetes: a randomized trial.Sci Rep. 2024;14(1):21388. Published 2024 Sep 13. doi:10.1038/s41598-024-72246-wMiketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117National Heart, Lung, and Blood Institute.Assessing Your Weight and Health Risk.American Heart Association.Waist size predicts heart attacks better than BMI, especially in women.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Krittayaphong R, Treesuwan W, Pramyothin P, et al.Impact of diet intervention on visceral adipose tissue and hepatic fat in patients with obesity or type 2 diabetes: a randomized trial.Sci Rep. 2024;14(1):21388. Published 2024 Sep 13. doi:10.1038/s41598-024-72246-wMiketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117National Heart, Lung, and Blood Institute.Assessing Your Weight and Health Risk.American Heart Association.Waist size predicts heart attacks better than BMI, especially in women.
Krittayaphong R, Treesuwan W, Pramyothin P, et al.Impact of diet intervention on visceral adipose tissue and hepatic fat in patients with obesity or type 2 diabetes: a randomized trial.Sci Rep. 2024;14(1):21388. Published 2024 Sep 13. doi:10.1038/s41598-024-72246-w
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117
National Heart, Lung, and Blood Institute.Assessing Your Weight and Health Risk.
American Heart Association.Waist size predicts heart attacks better than BMI, especially in women.
