How To Fat Loss in 1Mmonth Without Exercise

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How To Fat Loss in 1Mmonth Without Exercise  

Lowering belly fat, also called visceral fat, can have some serious health benefits. A 2022 Journal of Aging Research review 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.

Our EatingWell approach 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 includes plenty of fiber and probiotic foods, like kefir and yogurt, that nourish your gut and help the good bacteria thrive. A 2024 multi-ethnic study in older adults published in Obesity Science and Practice concluded 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 a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your calorie needs.

Not sure you want to commit to a full 30 days? Pick and choose a few days to test out or try our shorter 7-Day Meal Plan to Help Lose Belly Fat to help you get started. And don't miss our fall and winter meal plans that highlight delicious seasonal foods that help reduce belly fat!

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal 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

• Green tea

• Raspberries and other berries

• Artichokes

• Kimchi

• Nuts and seeds, particularly peanuts

• Kombucha

• Avocado

• Whole grains, like oats and quinoa

• High-fiber fruits and vegetables, like apples, pears and sweet potatoes

• Lentils

• Beans, especially chickpeas

• Asparagus

• Yogurt

• Kefir

Fill up on these satisfying foods that can curb your hunger and help you lose belly fat while supporting your gut health:

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Week 1
How to Meal-Prep Your Week of Meals:

1. Prepare 2 servings of Apple-Cinnamon Overnight Oats to have for breakfast on Days 2 and 3.

1. Meal-prep the Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5.

1. Prepare the Citrus Vinaigrette to have throughout the week.

1. Assemble the Slow-Cooker Creamy Lentil Soup Freezer Pack through Step 1 to have on Week 3.

Day 1
Breakfast (245 calories)

• 1 serving Blueberry-Cranberry Smoothie

A.M. Snack (62 calories)

• 1 medium orange

Lunch (325 calories)

• 1 serving Green Salad with Edamame & Beets

P.M. Snack (116 calories)

• 1 large apple

Dinner (447 calories)

• 1 serving Roasted Salmon with Smoky Chickpeas & Greens

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 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
Breakfast (250 calories)

• 1 serving Apple-Cinnamon Overnight Oats

• 1 clementine

A.M. Snack (30 calories)

• 1 plum

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (155 calories)

• 2 hard-boiled eggs topped with a pinch each of salt and pepper

Dinner (407 calories)

• 1 serving Taco Stuffed Avocados

• 2 cups mixed greens tossed with 1 Tbsp. Citrus Vinaigrette

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
Breakfast (250 calories)

• 1 serving Apple-Cinnamon Overnight Oats

• 1 clementine

A.M. Snack (93 calories)

• 1 cup low-fat plain kefir

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (87 calories)

• 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup blueberries

Dinner (405 calories)

• 1 serving Chickpea & Potato Curry

• 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

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
Breakfast (245 calories)

• 1 serving Blueberry-Cranberry Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (101 calories)

• 1 medium pear

Dinner (441 calories)

• 1 serving Buffalo Chicken Stuffed Spaghetti Squash

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 for Slow-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)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts

A.M. Snack (16 calories)

• 1 cup sliced cucumber tossed with a pinch each of salt and pepper

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (35 calories)

• 1 clementine

Dinner (521 calories)

• 1 serving Slow-Cooker Turkey Chili with Butternut Squash

• 1 serving Guacamole Chopped Salad

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 servings Slow-Cooker Turkey Chili with Butternut Squash to 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 serving Everything Bagel Avocado Toast to A.M. snack and add 1 large apple to lunch.
Day 6
Breakfast (245 calories)

• 1 serving Blueberry-Cranberry Smoothie

A.M. Snack (164 calories)

• 1/4 cup walnut halves

Lunch (371 calories)

• 1 serving Slow-Cooker Turkey Chili with Butternut Squash

• 1 medium apple

P.M. Snack (62 calories)

• 1 medium orange

Dinner (378 calories)

• 1 serving Shrimp Cobb Salad with Dijon Dressing

Daily Totals: 1,218 calories, 69 g protein, 142 g carbohydrate, 36 g fiber, 49 g fat, 1,258 mg sodium
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 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
Breakfast (253 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts

A.M. Snack (101 calories)

• 1 medium pear

Lunch (371 calories)

• 1 serving Slow-Cooker Turkey Chili with Butternut Squash

• 1 medium apple

P.M. Snack (35 calories)

• 1 clementine

Dinner (453 calories)

• 1 serving Polenta Bowls with Roasted Vegetables & Fried Eggs

Daily Totals: 1,213 calories, 69 g protein, 154 g carbohydrate, 31 g fiber, 41 g fat, 1,492 mg sodium
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 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.
Week 2
How to Meal-Prep Your Week of Meals:

1. Prepare Mini Quiches with Sweet Potato Crust to have for breakfast on Days 9, 10 and 12. Freeze the remaining servings to have in Week 4.

1. Prepare Indian Grain Bowls with Chicken & Vegetables to have for lunch on Days 9 through 12.

Day 8
Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (101 calories)

• 1 medium pear

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad

P.M. Snack (77 calories)

• 1 small apple

Dinner (374 calories)

• 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce

• 1 serving Basic Quinoa

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)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (197 calories)

• 1 large pear

• 5 walnut halves

Lunch (297 calories)

• 1 serving Indian Grain Bowls with Chicken & Vegetables

P.M. Snack (62 calories)

• 1 medium orange

Dinner (390 calories)

• 1 serving Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing

Daily Totals: 1,197 calories, 61 g protein, 131 g carbohydrate, 32 g fiber, 52 g fat, 1,582 mg sodium
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 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
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (332 calories)

• 1 serving Indian Grain Bowls with Chicken & Vegetables

• 1 clementine

P.M. Snack (116 calories)

• 1 large apple

Dinner (362 calories, 8 g fiber)

• 1 serving Chhole (Chickpea Curry)

• 1/2 (6 inch) whole-wheat pita bread

Daily Totals: 1,192 calories, 55 g protein, 173 g carbohydrate, 31 g fiber, 37 g fat, 1,448 mg sodium
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 increase to 2 clementines at breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 11
Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (131 calories)

• 1 large pear

Lunch (332 calories)

• 1 serving Indian Grain Bowls with Chicken & Vegetables

• 1 clementine

P.M. Snack (77 calories)

• 1 small apple

Dinner (366 calories)

• 1 serving Vegetarian Niçoise Salad

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 the Slow-Cooker Vegetable Stew in the morning; set the slow cooker to Low and cook for 8 hours so it's ready in time for dinner.
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (332 calories)

• 1 serving Indian Grain Bowls with Chicken & Vegetables

• 1 clementine

P.M. Snack (77 calories)

• 1 small apple

Dinner (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Vegetable Stew to 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 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 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)

• 1 serving Muesli with Raspberries

A.M. Snack (8 calories)

• 1/2 cup sliced cucumber tossed with a pinch each of salt and pepper

Lunch (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

P.M. Snack (23 calories)

• 1 small bell pepper, sliced

Dinner (497 calories)

• 1 serving Spaghetti Squash & Chicken with Avocado Pesto

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
Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

P.M. Snack (35 calories)

• 1 clementine

Dinner (429 calories)

• 1 serving Charred Shrimp, Pesto & Quinoa Bowls

Daily Totals: 1,220 calories, 62 g protein, 168 g carbohydrate, 37 g fiber, 40 g fat, 1,483 mg sodium
To make it 1,500 calories: 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 cup low-fat plain Greek yogurt and 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.
Week 3
How to Meal-Prep Your Week of Meals:

1. Hard-boil 2 eggs to make Egg Salad Avocado Toast for breakfast on Days 16 and 17.

1. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 to 19.

Day 15
Breakfast (293 calories)

• 1 serving Apple & Peanut Butter Toast

A.M. Snack (95 calories)

• 1 medium apple

Lunch (325 calories)

• 1 Veggie & Hummus Sandwich

P.M. Snack (131 calories)

• 1 large pear

Dinner (378 calories)

• 1 serving Walnut-Rosemary Crusted Salmon

• 1 serving Herb-Roasted Root Vegetables

Daily Totals: 1,222 calories, 53 g protein, 152 g carbohydrate, 34 g fiber, 50 g fat, 1,166 sodium
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 2 servings Apple & Peanut Butter Toast at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 16
Breakfast (230 calories)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (145 calories)

• 3/4 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (35 calories)

• 1 clementine

Dinner (446 calories)

• 1 serving Chicken Fajita Bowls

• 1 serving Jason Mraz's Guacamole

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 servings Egg Salad Avocado Toast at 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
Breakfast (230 calories)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (131 calories)

• 1 large pear

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (95 calories)

• 1 medium apple

Dinner (429 calories)

• 1 serving Hazelnut-Parsley Roast Tilapia

• 1 serving Roasted Broccoli with Lemon-Garlic Vinaigrette

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 servings Egg Salad Avocado Toast at 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 the Slow-Cooker Creamy Lentil Soup Freezer Pack to cook on Low for 8 hours so it's ready in time for dinner.
Breakfast (265 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (110 calories)

• 1 cup low-fat plain kefir

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (62 calories)

• 1 medium orange

Dinner (429 calories)

• 1 serving Slow-Cooker Creamy Lentil Soup Freezer Pack

• 2 cups mixed greens tossed with 1 serving Maple Balsamic Vinaigrette with Shallots

Daily Totals: 1,202 calories, 71 g protein, 126 g carbohydrate, 36 g fiber, 50 g fat, 1,344 mg sodium
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 1/3 cup walnuts to P.M. snack and add 1 avocado to dinner.
Day 19
Breakfast (293 calories)

• 1 serving Apple & Peanut Butter Toast

A.M. Snack (62 calories)

• 1/4 cup low-fat plain Greek yogurt mixed with 1/4 cup blueberries

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (35 calories)

• 1 clementine

Dinner (491 calories)

• 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach

• 1 (6-inch) whole-wheat pita bread

Daily Totals: 1,218 calories, 50 g protein, 130 g carbohydrate, 30 g fiber, 58 g fat, 1,556 mg sodium
Meal-Prep Tip: Prepare Green Goddess Salad with Chickpeas to have for lunch on Days 20 and 21.
To make it 1,500 calories: Increase to 2 servings Apple & Peanut Butter Toast at 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
Breakfast (265 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

• 1 large pear

Lunch (304 calories)

• 1 serving Green Goddess Salad with Chickpeas

P.M. Snack (62 calories)

• 1 medium orange

Dinner (464 calories)

• 1 serving Sweet Potato Pad Thai

Daily Totals: 1,225 calories, 64 g protein, 158 g carbohydrate, 33 g fiber, 43 g fat, 1,356 mg sodium
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 walnuts to P.M. snack.
Day 21
Breakfast (293 calories)

• 1 serving Apple & Peanut Butter Toast

A.M. Snack (95 calories)

• 1 medium apple

Lunch (304 calories)

• 1 serving Green Goddess Salad with Chickpeas

P.M. Snack (62 calories)

• 1 medium orange

Dinner (459 calories)

• 1 serving Spring Green Frittata

• 1 serving Guacamole Chopped Salad

Daily Totals: 1,212 calories, 55 g protein, 122 g carbohydrate, 34 g fiber, 59 g fat, 1,234 mg sodium
To make it 1,500 calories: Increase to 2 servings Apple & Peanut Butter Toast at breakfast.
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.
Week 4
How to Meal-Prep Your Week of Meals:

1. Prepare Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 23 to 26.

Day 22
Breakfast (307 calories)

• 1 serving Jason Mraz's Avocado Green Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (325 calories)

• 1 serving Green Salad with Edamame & Beets

P.M. Snack (95 calories)

• 1 medium apple

Dinner (422 calories)

• 1 serving Sheet-Pan Roasted Salmon & Vegetables

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.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 23
Breakfast (307 calories)

• 1 serving Jason Mraz's Avocado Green Smoothie

A.M. Snack (62 calories)

• 1 medium orange

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (77 calories)

• 1 medium apple

Dinner (422 calories)

• 1 serving Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce

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 serving Olive Orange Vinaigrette and 1/2 an avocado to dinner.
Day 24
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (55 calories)

• 1/3 cup low-fat plain Greek yogurt

Dinner (419 calories)

• 1 serving Spaghetti Squash with Peanut Sauce & Edamame

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
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (95 calories)

• 1 medium apple

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (35 calories)

• 1 clementine

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

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
Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (62 calories)

• 1 medium orange

Dinner (405 calories)

• 1 serving No-Noodle Eggplant Lasagna

• 2 cups mixed greens tossed with 1 serving Olive Orange Vinaigrette

Meal-Prep Tip: Reserve 2 servings No-Noodle Eggplant Lasagna to 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 serving Everything Bagel Avocado Toast to lunch.
Day 27
Breakfast (291 calories)

• 1 serving Creamy Blueberry-Pecan Oatmeal

A.M. Snack (131 calories)

• 1 large pear

Lunch (301 calories)

• 1 serving No-Noodle Eggplant Lasagna

P.M. Snack (8 calories)

• 1/2 cup sliced cucumber tossed with a pinch each of salt and pepper

Dinner (485 calories)

• 1 serving Romaine Salad with Grapefruit & Shrimp topped with 1/2 an avocado

Daily Totals: 1,215 calories, 62 g protein, 130 g carbohydrate, 31 g fiber, 55 g fat, 1,197 mg sodium
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 and 1 clementine to P.M. snack.
Day 28
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (95 calories)

• 1 medium apple

Lunch (301 calories)

• 1 serving No-Noodle Eggplant Lasagna

P.M. Snack (35 calories)

• 1 clementine

Dinner (528 calories)

• 1 serving Vegan White Bean Chili

• 1 serving Guacamole Chopped Salad

Meal-Prep Tip: Reserve 2 servings Vegan White Bean Chili to 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 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 serving Everything Bagel Avocado Toast to breakfast and add 1/3 cup unsalted almonds to P.M. snack.
Week 5
Day 29
Breakfast (265 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

• 1 large pear

Lunch (318 calories)

• 1 serving Vegan White Bean Chili

• 1 clementine

P.M. Snack (8 calories)

• 1/2 cup sliced cucumber tossed with a pinch each of salt and pepper

Dinner (502 calories)

• 1 serving Roasted Cranberry, Squash & Cauliflower Salad

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
Breakfast (265 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

• 1 large pear

Lunch (378 calories)

• 1 serving Vegan White Bean Chili

• 1 medium apple

P.M. Snack (62 calories)

• 1 medium orange

Dinner (349 calories)

• 1 serving Chicken, Quinoa & Sweet Potato Casserole

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 servings Chicken, Quinoa & Sweet Potato Casserole at dinner.Lowering belly fat, also called visceral fat, can have some serious health benefits. A 2022 Journal of Aging Research review 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.
Our EatingWell approach 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 includes plenty of fiber and probiotic foods, like kefir and yogurt, that nourish your gut and help the good bacteria thrive. A 2024 multi-ethnic study in older adults published in Obesity Science and Practice concluded 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 a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your calorie needs.
Not sure you want to commit to a full 30 days? Pick and choose a few days to test out or try our shorter 7-Day Meal Plan to Help Lose Belly Fat to help you get started. And don't miss our fall and winter meal plans that highlight delicious seasonal foods that help reduce belly fat!
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal 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:

• Green tea

• Raspberries and other berries

• Artichokes

• Kimchi

• Nuts and seeds, particularly peanuts

• Kombucha

• Avocado

• Whole grains, like oats and quinoa

• High-fiber fruits and vegetables, like apples, pears and sweet potatoes

• Lentils

• Beans, especially chickpeas

• Asparagus

• Yogurt

• Kefir

Week 1
How to Meal-Prep Your Week of Meals:

1. Prepare 2 servings of Apple-Cinnamon Overnight Oats to have for breakfast on Days 2 and 3.

1. Meal-prep the Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5.

1. Prepare the Citrus Vinaigrette to have throughout the week.

1. Assemble the Slow-Cooker Creamy Lentil Soup Freezer Pack through Step 1 to have on Week 3.

Day 1
Breakfast (245 calories)

• 1 serving Blueberry-Cranberry Smoothie

A.M. Snack (62 calories)

• 1 medium orange

Lunch (325 calories)

• 1 serving Green Salad with Edamame & Beets

P.M. Snack (116 calories)

• 1 large apple

Dinner (447 calories)

• 1 serving Roasted Salmon with Smoky Chickpeas & Greens

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 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
Breakfast (250 calories)

• 1 serving Apple-Cinnamon Overnight Oats

• 1 clementine

A.M. Snack (30 calories)

• 1 plum

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (155 calories)

• 2 hard-boiled eggs topped with a pinch each of salt and pepper

Dinner (407 calories)

• 1 serving Taco Stuffed Avocados

• 2 cups mixed greens tossed with 1 Tbsp. Citrus Vinaigrette

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
Breakfast (250 calories)

• 1 serving Apple-Cinnamon Overnight Oats

• 1 clementine

A.M. Snack (93 calories)

• 1 cup low-fat plain kefir

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (87 calories)

• 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup blueberries

Dinner (405 calories)

• 1 serving Chickpea & Potato Curry

• 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

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
Breakfast (245 calories)

• 1 serving Blueberry-Cranberry Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (101 calories)

• 1 medium pear

Dinner (441 calories)

• 1 serving Buffalo Chicken Stuffed Spaghetti Squash

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 for Slow-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)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts

A.M. Snack (16 calories)

• 1 cup sliced cucumber tossed with a pinch each of salt and pepper

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (35 calories)

• 1 clementine

Dinner (521 calories)

• 1 serving Slow-Cooker Turkey Chili with Butternut Squash

• 1 serving Guacamole Chopped Salad

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 servings Slow-Cooker Turkey Chili with Butternut Squash to 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 serving Everything Bagel Avocado Toast to A.M. snack and add 1 large apple to lunch.
Day 6
Breakfast (245 calories)

• 1 serving Blueberry-Cranberry Smoothie

A.M. Snack (164 calories)

• 1/4 cup walnut halves

Lunch (371 calories)

• 1 serving Slow-Cooker Turkey Chili with Butternut Squash

• 1 medium apple

P.M. Snack (62 calories)

• 1 medium orange

Dinner (378 calories)

• 1 serving Shrimp Cobb Salad with Dijon Dressing

Daily Totals: 1,218 calories, 69 g protein, 142 g carbohydrate, 36 g fiber, 49 g fat, 1,258 mg sodium
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 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
Breakfast (253 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts

A.M. Snack (101 calories)

• 1 medium pear

Lunch (371 calories)

• 1 serving Slow-Cooker Turkey Chili with Butternut Squash

• 1 medium apple

P.M. Snack (35 calories)

• 1 clementine

Dinner (453 calories)

• 1 serving Polenta Bowls with Roasted Vegetables & Fried Eggs

Daily Totals: 1,213 calories, 69 g protein, 154 g carbohydrate, 31 g fiber, 41 g fat, 1,492 mg sodium
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 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.
Week 2
How to Meal-Prep Your Week of Meals:

1. Prepare Mini Quiches with Sweet Potato Crust to have for breakfast on Days 9, 10 and 12. Freeze the remaining servings to have in Week 4.

1. Prepare Indian Grain Bowls with Chicken & Vegetables to have for lunch on Days 9 through 12.

Day 8
Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (101 calories)

• 1 medium pear

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad

P.M. Snack (77 calories)

• 1 small apple

Dinner (374 calories)

• 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce

• 1 serving Basic Quinoa

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)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (197 calories)

• 1 large pear

• 5 walnut halves

Lunch (297 calories)

• 1 serving Indian Grain Bowls with Chicken & Vegetables

P.M. Snack (62 calories)

• 1 medium orange

Dinner (390 calories)

• 1 serving Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing

Daily Totals: 1,197 calories, 61 g protein, 131 g carbohydrate, 32 g fiber, 52 g fat, 1,582 mg sodium
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 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
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (332 calories)

• 1 serving Indian Grain Bowls with Chicken & Vegetables

• 1 clementine

P.M. Snack (116 calories)

• 1 large apple

Dinner (362 calories, 8 g fiber)

• 1 serving Chhole (Chickpea Curry)

• 1/2 (6 inch) whole-wheat pita bread

Daily Totals: 1,192 calories, 55 g protein, 173 g carbohydrate, 31 g fiber, 37 g fat, 1,448 mg sodium
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 increase to 2 clementines at breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 11
Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (131 calories)

• 1 large pear

Lunch (332 calories)

• 1 serving Indian Grain Bowls with Chicken & Vegetables

• 1 clementine

P.M. Snack (77 calories)

• 1 small apple

Dinner (366 calories)

• 1 serving Vegetarian Niçoise Salad

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 the Slow-Cooker Vegetable Stew in the morning; set the slow cooker to Low and cook for 8 hours so it's ready in time for dinner.
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (332 calories)

• 1 serving Indian Grain Bowls with Chicken & Vegetables

• 1 clementine

P.M. Snack (77 calories)

• 1 small apple

Dinner (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Vegetable Stew to 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 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 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)

• 1 serving Muesli with Raspberries

A.M. Snack (8 calories)

• 1/2 cup sliced cucumber tossed with a pinch each of salt and pepper

Lunch (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

P.M. Snack (23 calories)

• 1 small bell pepper, sliced

Dinner (497 calories)

• 1 serving Spaghetti Squash & Chicken with Avocado Pesto

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
Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

P.M. Snack (35 calories)

• 1 clementine

Dinner (429 calories)

• 1 serving Charred Shrimp, Pesto & Quinoa Bowls

Daily Totals: 1,220 calories, 62 g protein, 168 g carbohydrate, 37 g fiber, 40 g fat, 1,483 mg sodium
To make it 1,500 calories: 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 cup low-fat plain Greek yogurt and 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to P.M. snack.
Week 3
How to Meal-Prep Your Week of Meals:

1. Hard-boil 2 eggs to make Egg Salad Avocado Toast for breakfast on Days 16 and 17.

1. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 to 19.

Day 15
Breakfast (293 calories)

• 1 serving Apple & Peanut Butter Toast

A.M. Snack (95 calories)

• 1 medium apple

Lunch (325 calories)

• 1 Veggie & Hummus Sandwich

P.M. Snack (131 calories)

• 1 large pear

Dinner (378 calories)

• 1 serving Walnut-Rosemary Crusted Salmon

• 1 serving Herb-Roasted Root Vegetables

Daily Totals: 1,222 calories, 53 g protein, 152 g carbohydrate, 34 g fiber, 50 g fat, 1,166 sodium
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 2 servings Apple & Peanut Butter Toast at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 16
Breakfast (230 calories)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (145 calories)

• 3/4 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (35 calories)

• 1 clementine

Dinner (446 calories)

• 1 serving Chicken Fajita Bowls

• 1 serving Jason Mraz's Guacamole

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 servings Egg Salad Avocado Toast at 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
Breakfast (230 calories)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (131 calories)

• 1 large pear

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (95 calories)

• 1 medium apple

Dinner (429 calories)

• 1 serving Hazelnut-Parsley Roast Tilapia

• 1 serving Roasted Broccoli with Lemon-Garlic Vinaigrette

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 servings Egg Salad Avocado Toast at 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 the Slow-Cooker Creamy Lentil Soup Freezer Pack to cook on Low for 8 hours so it's ready in time for dinner.
Breakfast (265 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (110 calories)

• 1 cup low-fat plain kefir

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (62 calories)

• 1 medium orange

Dinner (429 calories)

• 1 serving Slow-Cooker Creamy Lentil Soup Freezer Pack

• 2 cups mixed greens tossed with 1 serving Maple Balsamic Vinaigrette with Shallots

Daily Totals: 1,202 calories, 71 g protein, 126 g carbohydrate, 36 g fiber, 50 g fat, 1,344 mg sodium
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 1/3 cup walnuts to P.M. snack and add 1 avocado to dinner.
Day 19
Breakfast (293 calories)

• 1 serving Apple & Peanut Butter Toast

A.M. Snack (62 calories)

• 1/4 cup low-fat plain Greek yogurt mixed with 1/4 cup blueberries

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (35 calories)

• 1 clementine

Dinner (491 calories)

• 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach

• 1 (6-inch) whole-wheat pita bread

Daily Totals: 1,218 calories, 50 g protein, 130 g carbohydrate, 30 g fiber, 58 g fat, 1,556 mg sodium
Meal-Prep Tip: Prepare Green Goddess Salad with Chickpeas to have for lunch on Days 20 and 21.
To make it 1,500 calories: Increase to 2 servings Apple & Peanut Butter Toast at 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
Breakfast (265 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

• 1 large pear

Lunch (304 calories)

• 1 serving Green Goddess Salad with Chickpeas

P.M. Snack (62 calories)

• 1 medium orange

Dinner (464 calories)

• 1 serving Sweet Potato Pad Thai

Daily Totals: 1,225 calories, 64 g protein, 158 g carbohydrate, 33 g fiber, 43 g fat, 1,356 mg sodium
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 walnuts to P.M. snack.
Day 21
Breakfast (293 calories)

• 1 serving Apple & Peanut Butter Toast

A.M. Snack (95 calories)

• 1 medium apple

Lunch (304 calories)

• 1 serving Green Goddess Salad with Chickpeas

P.M. Snack (62 calories)

• 1 medium orange

Dinner (459 calories)

• 1 serving Spring Green Frittata

• 1 serving Guacamole Chopped Salad

Daily Totals: 1,212 calories, 55 g protein, 122 g carbohydrate, 34 g fiber, 59 g fat, 1,234 mg sodium
To make it 1,500 calories: Increase to 2 servings Apple & Peanut Butter Toast at breakfast.
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.
Week 4
How to Meal-Prep Your Week of Meals:

1. Prepare Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 23 to 26.

Day 22
Breakfast (307 calories)

• 1 serving Jason Mraz's Avocado Green Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (325 calories)

• 1 serving Green Salad with Edamame & Beets

P.M. Snack (95 calories)

• 1 medium apple

Dinner (422 calories)

• 1 serving Sheet-Pan Roasted Salmon & Vegetables

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.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 1 serving Everything Bagel Avocado Toast to lunch and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 23
Breakfast (307 calories)

• 1 serving Jason Mraz's Avocado Green Smoothie

A.M. Snack (62 calories)

• 1 medium orange

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (77 calories)

• 1 medium apple

Dinner (422 calories)

• 1 serving Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce

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 serving Olive Orange Vinaigrette and 1/2 an avocado to dinner.
Day 24
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (55 calories)

• 1/3 cup low-fat plain Greek yogurt

Dinner (419 calories)

• 1 serving Spaghetti Squash with Peanut Sauce & Edamame

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
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (95 calories)

• 1 medium apple

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (35 calories)

• 1 clementine

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

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
Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (62 calories)

• 1 medium orange

Dinner (405 calories)

• 1 serving No-Noodle Eggplant Lasagna

• 2 cups mixed greens tossed with 1 serving Olive Orange Vinaigrette

Meal-Prep Tip: Reserve 2 servings No-Noodle Eggplant Lasagna to 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 serving Everything Bagel Avocado Toast to lunch.
Day 27
Breakfast (291 calories)

• 1 serving Creamy Blueberry-Pecan Oatmeal

A.M. Snack (131 calories)

• 1 large pear

Lunch (301 calories)

• 1 serving No-Noodle Eggplant Lasagna

P.M. Snack (8 calories)

• 1/2 cup sliced cucumber tossed with a pinch each of salt and pepper

Dinner (485 calories)

• 1 serving Romaine Salad with Grapefruit & Shrimp topped with 1/2 an avocado

Daily Totals: 1,215 calories, 62 g protein, 130 g carbohydrate, 31 g fiber, 55 g fat, 1,197 mg sodium
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 and 1 clementine to P.M. snack.
Day 28
Breakfast (251 calories)

• 1 serving Mini Quiches with Sweet Potato Crust

• 1 clementine

A.M. Snack (95 calories)

• 1 medium apple

Lunch (301 calories)

• 1 serving No-Noodle Eggplant Lasagna

P.M. Snack (35 calories)

• 1 clementine

Dinner (528 calories)

• 1 serving Vegan White Bean Chili

• 1 serving Guacamole Chopped Salad

Meal-Prep Tip: Reserve 2 servings Vegan White Bean Chili to 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 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 serving Everything Bagel Avocado Toast to breakfast and add 1/3 cup unsalted almonds to P.M. snack.
Week 5
Day 29
Breakfast (265 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

• 1 large pear

Lunch (318 calories)

• 1 serving Vegan White Bean Chili

• 1 clementine

P.M. Snack (8 calories)

• 1/2 cup sliced cucumber tossed with a pinch each of salt and pepper

Dinner (502 calories)

• 1 serving Roasted Cranberry, Squash & Cauliflower Salad

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
Breakfast (265 calories)

• 1 cup low-fat plain Greek yogurt topped with 1/4 cup blueberries and 2 Tbsp. slivered almonds

A.M. Snack (131 calories)

• 1 large pear

Lunch (378 calories)

• 1 serving Vegan White Bean Chili

• 1 medium apple

P.M. Snack (62 calories)

• 1 medium orange

Dinner (349 calories)

• 1 serving Chicken, Quinoa & Sweet Potato Casserole

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 servings Chicken, Quinoa & Sweet Potato Casserole at dinner.