In This ArticleView AllIn This ArticleFood ListWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Food List
Week 1
Week 2
Week 3
Week 4
Week 5
Lowering belly fat, also called visceral fat, can have some serious health benefits. A 2022Journal of Aging Researchreview found that excess belly fat was associated with a greater risk for heart disease, type 2 diabetes and cancer in middle-aged and older adults. The good news is that losing weight to reduce overall body fat can help reduce visceral fat, too.
OurEatingWellapproach to losing belly fat is a healthy one that doesn’t leave you feeling deprived and hungry but rather satisfied and energized. This 1-month plan to reduce belly fat includesplenty of fiberandprobiotic foods, like kefir and yogurt, that nourish your gut and help the good bacteria thrive. A 2024 multi-ethnic study in older adults published inObesity Science and Practiceconcluded that individuals who had more fruits, vegetables and whole grains—aka fiber—in their diet had lower visceral fat. Filling up on nutritious plant foods that provide these, and other nutrients, is just one piece of the puzzle—getting plenty of exercise, adequate sleep and reducing stress also play a role in losing belly fat.
To help with weight loss, we set this plan at 1,200 calories per day to promote ahealthy weight lossof 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on yourcalorie needs.
Not sure you want to commit to a full 30 days?Pick and choose a few days to test out or try our shorter7-Day Meal Plan to Help Lose Belly Fatto help you get started. And don’t miss ourfallandwinter meal plansthat highlight delicious seasonal foods that help reduce belly fat!
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.
Foods List
Fill up on these satisfying foods that can curb your hunger and help you lose belly fat while supporting your gut health:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (245 calories)
A.M. Snack (62 calories)
Lunch (325 calories)
P.M. Snack (116 calories)
Dinner (447 calories)
Daily Totals:1,194 calories, 70 g protein, 145 g carbohydrate, 34 g fiber, 39 g fat, 1,244 mg sodium
To make it 1,500 calories:Add 1 clementine to breakfast and add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 servingEverything Bagel Avocado Toastto lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
Breakfast (250 calories)
A.M. Snack (30 calories)
Lunch (381 calories)
P.M. Snack (155 calories)
Dinner (407 calories)
Daily Totals:1,224 calories, 53 g protein, 121 g carbohydrate, 33 g fiber, 65 g fat, 1,150 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 cup low-fat plain Greek yogurt to A.M. snack and add 1/4 cup guacamole with 1 bell pepper, sliced, to P.M. snack.
Day 3
A.M. Snack (93 calories)
P.M. Snack (87 calories)
Dinner (405 calories)
Daily Totals:1,216 calories, 54 g protein, 163 g carbohydrate, 33 g fiber, 45 g fat, 1,194 mg sodium
To make it 1,500 calories:Add 1/3 cup walnut halves and 1 small apple to A.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1/4 cup almonds and increase to 1 1/4 cups yogurt at P.M. snack.
Day 4
A.M. Snack (35 calories)
P.M. Snack (101 calories)
Dinner (441 calories)
Daily Totals:1,203 calories, 73 g protein, 157 g carbohydrate, 33 g fiber, 38 g fat, 935 mg sodium
Meal-Prep Tip:Assemble ingredients forSlow-Cooker Turkey Chili with Butternut Squash. Tomorrow morning, set the slow cooker to Low and cook for 8 hours so it’s ready in time for dinner.
To make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus with 3 medium carrots to P.M. snack.
Day 5
Breakfast (253 calories)
A.M. Snack (16 calories)
P.M. Snack (35 calories)
Dinner (521 calories)
Daily Totals:1,206 calories, 68 g protein, 118 g carbohydrate, 39 g fiber, 59 g fat, 1,335 mg sodium
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Turkey Chili with Butternut Squashto have for lunch on Days 6 and 7.
To make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts at breakfast, add 1 servingEverything Bagel Avocado Toastto A.M. snack and add 1 large apple to lunch.
Day 6
A.M. Snack (164 calories)
Lunch (371 calories)
P.M. Snack (62 calories)
Dinner (378 calories)
Daily Totals:1,218 calories, 69 g protein, 142 g carbohydrate, 36 g fiber, 49 g fat, 1,258 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack and add 1 clementine to lunch.
Day 7
A.M. Snack (101 calories)
Dinner (453 calories)
Daily Totals:1,213 calories, 69 g protein, 154 g carbohydrate, 31 g fiber, 41 g fat, 1,492 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts and 1 1/4 cups yogurt at breakfast and add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.
Day 8
Breakfast (297 calories)
Lunch (360 calories)
P.M. Snack (77 calories)
Dinner (374 calories)
Daily Totals:1,210 calories, 53 g protein, 156 g carbohydrate, 37 g fiber, 49 g fat, 824 mg sodium
To make it 1,500 calories:Add 1 clementine to breakfast and add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with natural peanut butter to breakfast and add 1/4 cup walnuts to A.M. snack.
Day 9
Breakfast (251 calories)
A.M. Snack (197 calories)
Lunch (297 calories)
Dinner (390 calories)
Daily Totals:1,197 calories, 61 g protein, 131 g carbohydrate, 32 g fiber, 52 g fat, 1,582 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1/4 cup walnuts to breakfast and add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.
Day 10
A.M. Snack (131 calories)
Lunch (332 calories)
Dinner (362 calories, 8 g fiber)
Daily Totals:1,192 calories, 55 g protein, 173 g carbohydrate, 31 g fiber, 37 g fat, 1,448 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 2 clementines at breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 11
Dinner (366 calories)
Daily Totals:1,204 calories, 57 g protein, 175 g carbohydrate, 34 g fiber, 36 g fat, 1,251 mg sodium
To make it 1,500 calories:Add 1 medium orange to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 medium apple to breakfast, add 1/3 cup unsalted almonds to A.M. snack and add 1/2 an avocado to dinner.
Day 12
Meal-Prep Tip:Prep theSlow-Cooker Vegetable Stewin the morning; set the slow cooker to Low and cook for 8 hours so it’s ready in time for dinner.
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Vegetable Stewto have for lunch on Days 13 and 14.
Daily Totals:1,198 calories, 62 g protein, 177 g carbohydrate, 33 g fiber, 31 g fat, 1,754 mg sodium
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter and 1 small apple to breakfast and add 1/3 cup unsalted almonds to A.M. snack.
Day 13
Breakfast (287 calories)
A.M. Snack (8 calories)
Lunch (407 calories)
P.M. Snack (23 calories)
Dinner (497 calories)
Daily Totals:1,222 calories, 60 g protein, 147 g carbohydrate, 36 g fiber, 50 g fat, 1,603 mg sodium
To make it 1,500 calories:Add 1 medium apple to breakfast, add 3 Tbsp. hummus to A.M. snack and add 1/4 cup guacamole to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/3 cup unsalted almonds to A.M. snack and add 1 clementine to lunch.
Day 14
Dinner (429 calories)
Daily Totals:1,220 calories, 62 g protein, 168 g carbohydrate, 37 g fiber, 40 g fat, 1,483 mg sodium
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 cup low-fat plain Greek yogurt and 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.
Day 15
Breakfast (293 calories)
A.M. Snack (95 calories)
P.M. Snack (131 calories)
Daily Totals:1,222 calories, 53 g protein, 152 g carbohydrate, 34 g fiber, 50 g fat, 1,166 sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 2 servingsApple & Peanut Butter Toastat breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 16
Breakfast (230 calories)
A.M. Snack (145 calories)
Lunch (337 calories)
Dinner (446 calories)
Daily Totals:1,193 calories, 62 g protein, 117 g carbohydrate, 34 g fiber, 58 g fat, 1,519 mg sodium
To make it 1,500 calories:Increase to 2 servingsEgg Salad Avocado Toastat breakfast and add 1 small apple to lunch.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 orange to breakfast, add 1/4 cup walnuts to A.M. snack and add 1/3 cup unsalted almonds to P.M. snack.
Day 17
P.M. Snack (95 calories)
Daily Totals:1,222 calories, 57 g protein, 119 g carbohydrate, 34 g fiber, 64 g fat, 1,325 mg sodium
To make it 1,500 calories:Add 1 medium orange and increase to 2 servingsEgg Salad Avocado Toastat breakfast.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add 2 Tbsp. natural peanut butter to P.M. snack.
Day 18
Meal-Prep Tip:In the morning, set theSlow-Cooker Creamy Lentil Soup Freezer Packto cook on Low for 8 hours so it’s ready in time for dinner.
Breakfast (265 calories)
A.M. Snack (110 calories)
Daily Totals:1,202 calories, 71 g protein, 126 g carbohydrate, 36 g fiber, 50 g fat, 1,344 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1/3 cup walnuts to P.M. snack and add 1 avocado to dinner.
Day 19
Dinner (491 calories)
Daily Totals:1,218 calories, 50 g protein, 130 g carbohydrate, 30 g fiber, 58 g fat, 1,556 mg sodium
Meal-Prep Tip:PrepareGreen Goddess Salad with Chickpeasto have for lunch on Days 20 and 21.
To make it 1,500 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus increase to 1 cup yogurt and add 3 Tbsp. chopped walnuts at A.M. snack and add 1/3 cup unsalted almonds to P.M. snack.
Day 20
Lunch (304 calories)
Dinner (464 calories)
Daily Totals:1,225 calories, 64 g protein, 158 g carbohydrate, 33 g fiber, 43 g fat, 1,356 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup walnuts to P.M. snack.
Day 21
Dinner (459 calories)
Daily Totals:1,212 calories, 55 g protein, 122 g carbohydrate, 34 g fiber, 59 g fat, 1,234 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1/3 cup unsalted almonds to P.M. snack.
Day 22
Breakfast (307 calories)
Dinner (422 calories)
Daily Totals:1,184 calories, 57 g protein, 131 g carbohydrate, 35 g fiber, 52 g fat, 1,422 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack and add 1 clementine to lunch.
Day 23
Lunch (344 calories)
Daily Totals:1,213 calories, 56 g protein, 131 g carbohydrate, 35 g fiber, 58 g fat, 1,404 mg sodium
To make it 1,500 calories:Add 1/3 cup walnuts to A.M. snack and add 1 medium apple to lunch.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to P.M. snack and add 2 cups mixed greens with 1 servingOlive Orange Vinaigretteand 1/2 an avocado to dinner.
Day 24
P.M. Snack (55 calories)
Dinner (419 calories)
Daily Totals:1,201 calories, 54 g protein, 134 g carbohydrate, 31 g fiber, 53 g fat, 1,894 mg sodium
To make it 1,500 calories:Increase to 1 cup yogurt and add 1/4 cup walnuts at P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/3 cup unsalted almonds to A.M. snack and add 1 small apple to lunch.
Day 25
Dinner (472 calories)
Daily Totals:1,197 calories, 51 g protein, 183 g carbohydrate, 42 g fiber, 35 g fat, 1,502 mg sodium
To make it 1,500 calories:Add 3 Tbsp. natural peanut butter to A.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium banana and 1/4 cup guacamole to lunch and add 1/3 cup unsalted almonds to P.M. snack.
Day 26
Meal-Prep Tip:Reserve 2 servingsNo-Noodle Eggplant Lasagnato have for lunch on Days 27 and 28.
Daily Totals:1,194 calories, 54 g protein, 162 g carbohydrate, 42 g fiber, 43 g fat, 1,207 mg sodium
To make it 1,500 calories:Add 1 clementine to lunch and add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 3 Tbsp. natural peanut butter to A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.
Day 27
Breakfast (291 calories)
Lunch (301 calories)
P.M. Snack (8 calories)
Dinner (485 calories)
Daily Totals:1,215 calories, 62 g protein, 130 g carbohydrate, 31 g fiber, 55 g fat, 1,197 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus and 1 clementine to P.M. snack.
Day 28
Dinner (528 calories)
Meal-Prep Tip:Reserve 2 servingsVegan White Bean Chilito have for lunch on Days 29 and 30.
Daily Totals:1,209 calories, 53 g protein, 120 g carbohydrate, 31 g fiber, 61 g fat, 1,593 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 servingEverything Bagel Avocado Toastto breakfast and add 1/3 cup unsalted almonds to P.M. snack.
Day 29
Lunch (318 calories)
Dinner (502 calories)
Daily Totals:1,224 calories, 52 g protein, 136 g carbohydrate, 31 g fiber, 59 g fat, 1,456 mg sodium
To make it 1,500 calories:Increase to 1/4 cup slivered almonds at breakfast, add 1 medium apple to lunch and add 1/4 cup hummus to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1/3 cup unsalted almonds to A.M. snack and add a 2.5-oz. slice of whole-wheat baguette to dinner.
Day 30
Lunch (378 calories)
Dinner (349 calories)
Daily Totals:1,185 calories, 61 g protein, 168 g carbohydrate, 31 g fiber, 34 g fat, 1,043 mg sodium
To make it 1,500 calories:Increase to 1/4 cup slivered almonds at breakfast and add 1/4 cup walnuts to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 3 Tbsp. unsalted almonds to A.M. snack and increase to 2 servingsChicken, Quinoa & Sweet Potato Casseroleat dinner.
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