In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

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In This Article

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Research, like the 2022 review inFrontiers in Endocrinology, shows that individuals under 65 years old with less visceral belly fat—the fat that surrounds your organs—have a reduced risk of Type 2 diabetes and heart disease, as well as a lower risk of dying from these conditions.While there isn’t a single magic food to reduce belly fat, certain foods, such as whole grains, green tea and eggs, offer unique benefits in promotingoverall healthwhen incorporated into a reduced-calorie eating plan. These foods contribute in different ways to decrease waist circumference. Exercise is also crucial for belly fat loss. A 2022Journal of British Sports Medicinereview found that combining calorie reduction with increased exercise that burns about 1,000 calories a week significantly reduced belly fat compared to making no changes.This seven-day meal plan includes these belly-health foods, along with vegetables, fruits, healthy fats and protein, prepared in delicious ways to make it easier to stick to. Incorporate these healthy foods withproper serving sizes, gettingenough sleep, regular exercise andstaying hydratedto help you reduce harmful belly fat and feel your best.Ali RedmondHow 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 to Meal Prep Your Week of MealsMeal prep theSpinach & Artichoke Salad with Parmesan Vinaigretteto have for lunch on Days 2 through 5. Store the salad in anairtight containerand the dressing separately in a small container.Make theMuffin-Tin Omelets with Feta & Peppersto have for a quick grab-and-go breakfast on Days 1, 2, 3 and 7. Store in glass airtight containers. Wrap in a paper towel and reheat in the microwave on High for 20 to 30 seconds when ready to eat. Freeze any remaining egg muffins.Make theChile-Lime Peanutsand store them in a glass airtight container to keep them fresh.Ali RedmondDay 1Belly-Health Boost:According to a 2022 study in theInternational Journal of Environmental Research and Public Health, eating nuts on a regular basis is associated with a decreased waist circumference and a lower risk of metabolic syndrome. And the kick of capsaicin from the chili seasoning in theChile-Lime Peanutsrecipe can suppress your appetite in the short run, according to a 2022Pharmaceuticals (Basel)review, so that you don’t overeat.Breakfast (290 calories, 4 g fiber)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange8 oz. green teaA.M. Snack (214 calories, 11 g fiber)1 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seedsLunch (345 calories, 8 g fiber)1 servingWhole-Wheat Veggie WrapP.M. Snack (221 calories, 4 g fiber)1/4 cupChile-Lime PeanutsDinner (410 calories, 13 g fiber)2 cupsBaked Vegetable Soup1 (4 inch) whole-wheat pita round, toasted and topped with 1/4 cup hummusDaily Totals:1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodiumDay 2Ali RedmondBelly-Health Boost:Chickpeas are a belly-health food with 7 g of fiber and 7 g of protein in 1/2 cup, per theUSDA. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied for longer after eating. You’ll love them in today’sChickpea Pasta with Lemony-Parsley Pesto.Breakfast (290 calories, 4 g fiber)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange8 oz. green teaA.M. Snack (214 calories, 11 g fiber)1 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seedsLunch (324 calories, 4 g fiber)1 servingSpinach & Artichoke Salad with Parmesan VinaigretteP.M. Snack (46 calories, 2 g fiber)1 1/2 cups air-popped popcorn topped with 1 tsp. Italian seasoningDinner (630 calories, 12 g fiber)1 3/4 cupsChickpea Pasta with Lemony-Parsley PestoMeal-Prep Tip:Save 1 cup of theSheet-Pan Roasted Root Vegetables(part of tonight’s dinner prep) for dinner on Day 4.Daily Totals:1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodiumDay 3Belly-Health Boost:Green tea contains compounds that may help keep your abdominal fat in a healthy range, per a 2022 study in theInternational Journal of Environmental Research and Public Health. Plus, the caffeine in green tea may help you to burn more fat, according to a 2022International Journal of Sport Nutrition and Exercise Metabolism. Add a cup or two of green tea to your daily routine to get more of its health benefits.Breakfast (290 calories, 4 g fiber)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange8 oz. green teaA.M. Snack (210 calories, 4 g fiber)1 medium banana1 Tbsp. peanut butterLunch (324 calories, 4 g fiber)1 servingSpinach & Artichoke Salad with Parmesan VinaigretteP.M. Snack (159 calories, 11 g fiber)1/2 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seedsDinner (446 calories, 10 g fiber)1 servingChhole (Chickpea Curry)1 (6 inch) whole-wheat pita breadEvening Snack (103 calories, 3 g fiber)1 serving (2 rings)Apple “Donuts"Daily Totals:1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodiumDay 4Ali RedmondBelly-Health Boost:Fiber-rich lentilsfeed healthy gut bacteriaand keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens, as we do in tonight’s dinner, helps you take in fewer calories without increasing hunger.Breakfast (380 calories, 10 g fiber)1 servingMatcha Green Tea Latte1 servingEverything Bagel Avocado Toast2 kiwi fruitA.M. Snack (113 calories, 1 g fiber)1/2 serving (1 muffin)Muffin-Tin Omelets with Feta & PeppersLunch (324 calories, 4 g fiber)1 servingSpinach & Artichoke Salad with Parmesan VinaigretteP.M. Snack (222 calories, 4 g fiber)1/4 cupChile-Lime PeanutsDinner (453 calories, 14 g fiber)1 servingRoasted Root Veggies & Greens over Spiced LentilsDaily Totals:1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodiumDay 5Belly-Health Boost:Oats are a powerhouse whole grain, high in satisfying fiber. According to a 2021 study inThe Journal of Nutrition,people who ate at least three servings of whole grains—like oatmeal and brown rice—daily gained less belly fat over a period of 4 years than those who ate less. Today’s easy breakfast recipe delivers a healthy dose of whole grains in the form of yummy muesli.Breakfast (490 calories, 18 g fiber)1 cup kefir3/4 cup unsweetened muesli3/4 cup raspberries8 oz. green teaA.M. Snack (113 calories, 1 g fiber)1/2 serving (1 muffin)Muffin-Tin Omelets with Feta & PeppersLunch (324 calories, 4 g fiber)1 servingSpinach & Artichoke Salad with Parmesan VinaigretteP.M. Snack (95 calories, 4 g fiber)1 medium appleDinner (497 calories, 8 g fiber)1 servingSpaghetti Squash & Chicken with Avocado PestoDaily Totals:1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodiumDay 6Ali RedmondBelly-Health Boost:True, avocados are high in fat but it’s the good kind that keeps your heart healthy and fills you, which helps you not to overeat and to feel more satisfied.Breakfast (296 calories, 6 g fiber)1 servingMatcha Green Tea Latte1 servingEverything Bagel Avocado ToastA.M. Snack (113 calories, 1 g fiber)1/2 serving (1 muffin)Muffin-Tin Omelets with Feta & PeppersLunch (360 calories, 13 g fiber)1 servingWhite Bean & Veggie SaladA.M. Snack (210 calories, 4 g fiber)1 medium banana1 Tbsp. peanut butterDinner (532 calories, 5 g fiber)1 servingShrimp Paulista1 cup cooked brown rice topped with 1 tsp. chopped parsley1 cup steamed broccoli florets topped with 2 tsp. olive oil and seasoned with a pinch each of salt and pepperDaily Totals:1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodiumDay 7Belly-Health Boost:Protein from eggs can help you slim down and build muscle. Eating animal protein, including eggs, has been linked with less abdominal fat, per a 2022 study inDiabetology & Metabolic Syndrome.Breakfast (290 calories, 4 g fiber)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange8 oz. green teaA.M. Snack (200 calories, 5 g fiber)1 medium apple1 Tbsp. peanut butterLunch (230 calories, 11 g fiber)1 servingWhite Bean & Avocado ToastP.M. Snack (186 calories, 11 g fiber)3/4 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seedsDinner (605 calories, 8 g fiber)1 servingHasselback Caprese Chicken1 cup cooked brown rice1/2 tsp. dried oreganoDaily Totals:1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodiumWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Research, like the 2022 review inFrontiers in Endocrinology, shows that individuals under 65 years old with less visceral belly fat—the fat that surrounds your organs—have a reduced risk of Type 2 diabetes and heart disease, as well as a lower risk of dying from these conditions.While there isn’t a single magic food to reduce belly fat, certain foods, such as whole grains, green tea and eggs, offer unique benefits in promotingoverall healthwhen incorporated into a reduced-calorie eating plan. These foods contribute in different ways to decrease waist circumference. Exercise is also crucial for belly fat loss. A 2022Journal of British Sports Medicinereview found that combining calorie reduction with increased exercise that burns about 1,000 calories a week significantly reduced belly fat compared to making no changes.This seven-day meal plan includes these belly-health foods, along with vegetables, fruits, healthy fats and protein, prepared in delicious ways to make it easier to stick to. Incorporate these healthy foods withproper serving sizes, gettingenough sleep, regular exercise andstaying hydratedto help you reduce harmful belly fat and feel your best.Ali RedmondHow 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 to Meal Prep Your Week of MealsMeal prep theSpinach & Artichoke Salad with Parmesan Vinaigretteto have for lunch on Days 2 through 5. Store the salad in anairtight containerand the dressing separately in a small container.Make theMuffin-Tin Omelets with Feta & Peppersto have for a quick grab-and-go breakfast on Days 1, 2, 3 and 7. Store in glass airtight containers. Wrap in a paper towel and reheat in the microwave on High for 20 to 30 seconds when ready to eat. Freeze any remaining egg muffins.Make theChile-Lime Peanutsand store them in a glass airtight container to keep them fresh.Ali RedmondDay 1Belly-Health Boost:According to a 2022 study in theInternational Journal of Environmental Research and Public Health, eating nuts on a regular basis is associated with a decreased waist circumference and a lower risk of metabolic syndrome. And the kick of capsaicin from the chili seasoning in theChile-Lime Peanutsrecipe can suppress your appetite in the short run, according to a 2022Pharmaceuticals (Basel)review, so that you don’t overeat.Breakfast (290 calories, 4 g fiber)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange8 oz. green teaA.M. Snack (214 calories, 11 g fiber)1 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seedsLunch (345 calories, 8 g fiber)1 servingWhole-Wheat Veggie WrapP.M. Snack (221 calories, 4 g fiber)1/4 cupChile-Lime PeanutsDinner (410 calories, 13 g fiber)2 cupsBaked Vegetable Soup1 (4 inch) whole-wheat pita round, toasted and topped with 1/4 cup hummusDaily Totals:1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodiumDay 2Ali RedmondBelly-Health Boost:Chickpeas are a belly-health food with 7 g of fiber and 7 g of protein in 1/2 cup, per theUSDA. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied for longer after eating. You’ll love them in today’sChickpea Pasta with Lemony-Parsley Pesto.Breakfast (290 calories, 4 g fiber)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange8 oz. green teaA.M. Snack (214 calories, 11 g fiber)1 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seedsLunch (324 calories, 4 g fiber)1 servingSpinach & Artichoke Salad with Parmesan VinaigretteP.M. Snack (46 calories, 2 g fiber)1 1/2 cups air-popped popcorn topped with 1 tsp. Italian seasoningDinner (630 calories, 12 g fiber)1 3/4 cupsChickpea Pasta with Lemony-Parsley PestoMeal-Prep Tip:Save 1 cup of theSheet-Pan Roasted Root Vegetables(part of tonight’s dinner prep) for dinner on Day 4.Daily Totals:1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodiumDay 3Belly-Health Boost:Green tea contains compounds that may help keep your abdominal fat in a healthy range, per a 2022 study in theInternational Journal of Environmental Research and Public Health. Plus, the caffeine in green tea may help you to burn more fat, according to a 2022International Journal of Sport Nutrition and Exercise Metabolism. Add a cup or two of green tea to your daily routine to get more of its health benefits.Breakfast (290 calories, 4 g fiber)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange8 oz. green teaA.M. Snack (210 calories, 4 g fiber)1 medium banana1 Tbsp. peanut butterLunch (324 calories, 4 g fiber)1 servingSpinach & Artichoke Salad with Parmesan VinaigretteP.M. Snack (159 calories, 11 g fiber)1/2 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seedsDinner (446 calories, 10 g fiber)1 servingChhole (Chickpea Curry)1 (6 inch) whole-wheat pita breadEvening Snack (103 calories, 3 g fiber)1 serving (2 rings)Apple “Donuts"Daily Totals:1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodiumDay 4Ali RedmondBelly-Health Boost:Fiber-rich lentilsfeed healthy gut bacteriaand keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens, as we do in tonight’s dinner, helps you take in fewer calories without increasing hunger.Breakfast (380 calories, 10 g fiber)1 servingMatcha Green Tea Latte1 servingEverything Bagel Avocado Toast2 kiwi fruitA.M. Snack (113 calories, 1 g fiber)1/2 serving (1 muffin)Muffin-Tin Omelets with Feta & PeppersLunch (324 calories, 4 g fiber)1 servingSpinach & Artichoke Salad with Parmesan VinaigretteP.M. Snack (222 calories, 4 g fiber)1/4 cupChile-Lime PeanutsDinner (453 calories, 14 g fiber)1 servingRoasted Root Veggies & Greens over Spiced LentilsDaily Totals:1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodiumDay 5Belly-Health Boost:Oats are a powerhouse whole grain, high in satisfying fiber. According to a 2021 study inThe Journal of Nutrition,people who ate at least three servings of whole grains—like oatmeal and brown rice—daily gained less belly fat over a period of 4 years than those who ate less. Today’s easy breakfast recipe delivers a healthy dose of whole grains in the form of yummy muesli.Breakfast (490 calories, 18 g fiber)1 cup kefir3/4 cup unsweetened muesli3/4 cup raspberries8 oz. green teaA.M. Snack (113 calories, 1 g fiber)1/2 serving (1 muffin)Muffin-Tin Omelets with Feta & PeppersLunch (324 calories, 4 g fiber)1 servingSpinach & Artichoke Salad with Parmesan VinaigretteP.M. Snack (95 calories, 4 g fiber)1 medium appleDinner (497 calories, 8 g fiber)1 servingSpaghetti Squash & Chicken with Avocado PestoDaily Totals:1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodiumDay 6Ali RedmondBelly-Health Boost:True, avocados are high in fat but it’s the good kind that keeps your heart healthy and fills you, which helps you not to overeat and to feel more satisfied.Breakfast (296 calories, 6 g fiber)1 servingMatcha Green Tea Latte1 servingEverything Bagel Avocado ToastA.M. Snack (113 calories, 1 g fiber)1/2 serving (1 muffin)Muffin-Tin Omelets with Feta & PeppersLunch (360 calories, 13 g fiber)1 servingWhite Bean & Veggie SaladA.M. Snack (210 calories, 4 g fiber)1 medium banana1 Tbsp. peanut butterDinner (532 calories, 5 g fiber)1 servingShrimp Paulista1 cup cooked brown rice topped with 1 tsp. chopped parsley1 cup steamed broccoli florets topped with 2 tsp. olive oil and seasoned with a pinch each of salt and pepperDaily Totals:1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodiumDay 7Belly-Health Boost:Protein from eggs can help you slim down and build muscle. Eating animal protein, including eggs, has been linked with less abdominal fat, per a 2022 study inDiabetology & Metabolic Syndrome.Breakfast (290 calories, 4 g fiber)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange8 oz. green teaA.M. Snack (200 calories, 5 g fiber)1 medium apple1 Tbsp. peanut butterLunch (230 calories, 11 g fiber)1 servingWhite Bean & Avocado ToastP.M. Snack (186 calories, 11 g fiber)3/4 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seedsDinner (605 calories, 8 g fiber)1 servingHasselback Caprese Chicken1 cup cooked brown rice1/2 tsp. dried oreganoDaily Totals:1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium

Research, like the 2022 review inFrontiers in Endocrinology, shows that individuals under 65 years old with less visceral belly fat—the fat that surrounds your organs—have a reduced risk of Type 2 diabetes and heart disease, as well as a lower risk of dying from these conditions.

While there isn’t a single magic food to reduce belly fat, certain foods, such as whole grains, green tea and eggs, offer unique benefits in promotingoverall healthwhen incorporated into a reduced-calorie eating plan. These foods contribute in different ways to decrease waist circumference. Exercise is also crucial for belly fat loss. A 2022Journal of British Sports Medicinereview found that combining calorie reduction with increased exercise that burns about 1,000 calories a week significantly reduced belly fat compared to making no changes.

This seven-day meal plan includes these belly-health foods, along with vegetables, fruits, healthy fats and protein, prepared in delicious ways to make it easier to stick to. Incorporate these healthy foods withproper serving sizes, gettingenough sleep, regular exercise andstaying hydratedto help you reduce harmful belly fat and feel your best.

Ali Redmond

Image of recipes from “7-Day Meal Plan to Help Lose Belly Fat, Created by a Dietitian”

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.

How to Meal Prep Your Week of Meals

Photo of Spinach & Artichoke Salad with Parmesan Vinaigrette in a portable container

Belly-Health Boost:According to a 2022 study in theInternational Journal of Environmental Research and Public Health, eating nuts on a regular basis is associated with a decreased waist circumference and a lower risk of metabolic syndrome. And the kick of capsaicin from the chili seasoning in theChile-Lime Peanutsrecipe can suppress your appetite in the short run, according to a 2022Pharmaceuticals (Basel)review, so that you don’t overeat.

Breakfast (290 calories, 4 g fiber)

A.M. Snack (214 calories, 11 g fiber)

Lunch (345 calories, 8 g fiber)

P.M. Snack (221 calories, 4 g fiber)

Dinner (410 calories, 13 g fiber)

Daily Totals:1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodium

Image of recipes from “7-Day Meal Plan to Help Lose Belly Fat, Created by a Dietitian”

Belly-Health Boost:Chickpeas are a belly-health food with 7 g of fiber and 7 g of protein in 1/2 cup, per theUSDA. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied for longer after eating. You’ll love them in today’sChickpea Pasta with Lemony-Parsley Pesto.

Lunch (324 calories, 4 g fiber)

P.M. Snack (46 calories, 2 g fiber)

Dinner (630 calories, 12 g fiber)

Meal-Prep Tip:Save 1 cup of theSheet-Pan Roasted Root Vegetables(part of tonight’s dinner prep) for dinner on Day 4.

Daily Totals:1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodium

Belly-Health Boost:Green tea contains compounds that may help keep your abdominal fat in a healthy range, per a 2022 study in theInternational Journal of Environmental Research and Public Health. Plus, the caffeine in green tea may help you to burn more fat, according to a 2022International Journal of Sport Nutrition and Exercise Metabolism. Add a cup or two of green tea to your daily routine to get more of its health benefits.

A.M. Snack (210 calories, 4 g fiber)

P.M. Snack (159 calories, 11 g fiber)

Dinner (446 calories, 10 g fiber)

Evening Snack (103 calories, 3 g fiber)

Daily Totals:1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodium

Image of recipes from “7-Day Meal Plan to Help Lose Belly Fat, Created by a Dietitian”

Belly-Health Boost:Fiber-rich lentilsfeed healthy gut bacteriaand keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens, as we do in tonight’s dinner, helps you take in fewer calories without increasing hunger.

Breakfast (380 calories, 10 g fiber)

A.M. Snack (113 calories, 1 g fiber)

P.M. Snack (222 calories, 4 g fiber)

Dinner (453 calories, 14 g fiber)

Daily Totals:1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium

Belly-Health Boost:Oats are a powerhouse whole grain, high in satisfying fiber. According to a 2021 study inThe Journal of Nutrition,people who ate at least three servings of whole grains—like oatmeal and brown rice—daily gained less belly fat over a period of 4 years than those who ate less. Today’s easy breakfast recipe delivers a healthy dose of whole grains in the form of yummy muesli.

Breakfast (490 calories, 18 g fiber)

P.M. Snack (95 calories, 4 g fiber)

Dinner (497 calories, 8 g fiber)

Daily Totals:1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium

Image of recipes from “7-Day Meal Plan to Help Lose Belly Fat, Created by a Dietitian”

Belly-Health Boost:True, avocados are high in fat but it’s the good kind that keeps your heart healthy and fills you, which helps you not to overeat and to feel more satisfied.

Breakfast (296 calories, 6 g fiber)

Lunch (360 calories, 13 g fiber)

Dinner (532 calories, 5 g fiber)

Daily Totals:1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodium

Belly-Health Boost:Protein from eggs can help you slim down and build muscle. Eating animal protein, including eggs, has been linked with less abdominal fat, per a 2022 study inDiabetology & Metabolic Syndrome.

A.M. Snack (200 calories, 5 g fiber)

Lunch (230 calories, 11 g fiber)

P.M. Snack (186 calories, 11 g fiber)

Dinner (605 calories, 8 g fiber)

Daily Totals:1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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Thanks for your feedback!

Tell us why!OtherSubmit

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