Meal Plan at a Glance
Breakfast/ A.M. Snack
Lunch
Dinner
Raspberry-peach smoothie/ Hummus & veggies
Chickpea, beet & feta salad
Salmon & broccoli rice bowls
Lemon poppyseed overnight oats/ Cottage cheese & berries
Chickpea tuna salad
Chicken with cabbage & sweet potato
Lemon poppyseed overnight oats/ Yogurt & berries
Chickpea tuna salad
Shrimp & pepper kebabs
Lemon poppyseed overnight oats/ Yogurt & berries
Chickpea tuna salad
Anti-inflammatory veggie soup
Lemon poppyseed overnight oats/ Yogurt & berries
Chickpea tuna salad
Mojo chicken with green beans & potatoes
Avocado & kale omelet/ Hummus & veggies
Chicken & spinach salad
Lemon-garlic cod with strawberry-kale salad
Avocado & kale omelet/ Cottage cheese & berries
Chicken & spinach salad
White bean & spinach skillet
Day 1
Raspberry-Peach-Chia Seed Smoothie.
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Breakfast (352 Calories)
● 1 serving Raspberry-Peach Chia Seed Smoothie
Morning Snack (299 Calories)
● 2 tablespoons hummus
● ½ cup carrots, sliced
● ½ cup red bell pepper, sliced
● 1 cup edamame
Lunch (398 calories)
● 1½ servings Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
Dinner (443 Calories)
● 1 serving Roasted Salmon & Broccoli Rice Bowls
Daily totals: 1,491 calories, 67 g fat, 86 g protein, 154 g carbohydrates, 48 g fiber, 1,601 mg sodium
To make it 1,800 calories: Add 1 cup low-fat plain Greek yogurt, ½ cup fresh raspberries and 2 tablespoons chia seeds as an afternoon snack.
To make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls as an evening snack.
Day 2
Chickpea Tuna Salad.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Breakfast (359 Calories)
● 1 serving High-Protein Lemon Poppyseed Overnight Oats
Morning Snack (281 Calories)
● 1 serving Cottage Cheese Snack Jar
● 1 cup blackberries
Lunch (357 calories)
● 1 serving Chickpea Tuna Salad
Dinner (502 Calories)
● 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Daily totals: 1,499 calories, 63 g fat, 88 g protein, 149 g carbohydrates, 31 g fiber, 1,701 mg sodium
To make it 1,800 calories: Add 2 tablespoons hummus, ½ cup sliced carrots, ½ cup sliced red bell pepper and 1 cup edamame as an afternoon snack.
To make it 2,000 calories: Add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.
Day 3
Shrimp & Pepper Kebabs with Grilled Red Onion Slaw.
Breakfast (359 Calories)
● 1 serving High-Protein Lemon Poppyseed Overnight Oats
Morning Snack (332 Calories)
● 1 cup low-fat plain Greek yogurt
● 1 cup fresh raspberries
● 2 tablespoons chia seeds
Lunch (357 calories)
● 1 serving Chickpea Tuna Salad
Dinner (442 Calories)
● 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Daily totals: 1,490 calories, 70 g fat, 93 g protein, 126 g carbohydrates, 30 g fiber, 1,241 mg sodium
To make it 1,800 calories: Add 2 tablespoons hummus, ½ cup sliced carrots, ½ cup sliced red bell pepper and 1 cup edamame as an afternoon snack.
To make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls as an evening snack.
Day 4
High Protein Anti-Inflammatory Soup.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Breakfast (359 Calories)
● 1 serving High-Protein Lemon Poppyseed Overnight Oats
Morning Snack (300 Calories)
● 1 cup low-fat plain Greek yogurt
● ½ cup fresh raspberries
● 2 tablespoons chia seeds
Lunch (357 calories)
● 1 serving Chickpea Tuna Salad
Dinner (478 Calories)
● 1 serving High-Protein Anti-Inflammatory Veggie Soup
Daily totals: 1,494 calories, 63 g fat, 80 g protein, 157 g carbohydrates, 32 g fiber, 1,274 mg sodium
To make it 1,800 calories: Add 2 tablespoons hummus, ½ cup sliced carrots, ½ cup sliced red bell pepper and 1 cup edamame as an afternoon snack.
To make it 2,000 calories: Add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.
Day 5
Lemon-Poppyseed Overnight Oats.
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hausser
Breakfast (359 Calories)
● 1 serving High-Protein Lemon Poppyseed Overnight Oats
Morning Snack (383 Calories)
● 1 cup low-fat plain Greek yogurt
● 1 cup fresh raspberries
● 3 tablespoons chia seeds
Lunch (357 calories)
● 1 serving Chickpea Tuna Salad
Dinner (413 Calories)
● 1 serving Sheet-Pan Mojo Chicken with Green Beans & Potatoes
Daily totals: 1,512 calories, 65 g fat, 98 g protein, 139 g carbohydrates, 35 g fiber, 1,289 mg sodium
To make it 1,800 calories: Add 2 tablespoons hummus, ½ cup sliced carrots, ½ cup sliced red bell pepper and 1 cup edamame as an afternoon snack.
To make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls as an evening snack.
Day 6
Sheet-Pan Lemon-Garlic Fish with Zucchini, Cherry Tomatoes & Potatoes.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Claire Spollen.
Breakfast (339 Calories)
● 1 serving Avocado & Kale Omelet
Morning Snack (299 Calories)
● 2 tablespoons hummus
● ½ cup sliced carrots
● ½ cup sliced red bell pepper
● 1 cup edamame
Lunch (414 calories)
● 1 serving Chicken & Spinach Salad with Creamy Feta Dressing
Dinner (468 Calories)
● 1 serving Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables
● ½ serving Anti-Inflammatory Strawberry & Kale Salad with Burrata
Daily totals: 1,520 calories, 81 g fat, 113 g protein, 95 g carbohydrates, 30 g fiber, 2,116 mg sodium
To make it 1,800 calories: Add 1 cup low-fat plain Greek yogurt, ½ cup fresh raspberries and 2 tablespoons chia seeds as an afternoon snack.
To make it 2,000 calories: Add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.
Day 7
Marry Me White Bean & Spinach Skillet.
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Breakfast (339 Calories)
● 1 serving Avocado & Kale Omelet
Morning Snack (250 Calories)
● 1 serving Cottage Cheese Snack Jar
● ½ cup blackberries
Lunch (414 calories)
● 1 serving Chicken & Spinach Salad with Creamy Feta Dressing
Dinner (493 Calories)
● 1 serving Marry Me White Bean & Spinach Skillet
Daily totals: 1,496 calories, 76 g fat, 93 g protein, 115 g carbohydrates, 33 g fiber, 1,926 mg sodium
To make it 1,800 calories: Add 1 cup low-fat plain Greek yogurt, ½ cup fresh raspberries and 2 tablespoons chia seeds as an afternoon snack.
To make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls as an evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Weight Loss Recipes.
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Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 300 to 350 calories while the lunches span 350 to 400 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a 1,200-calorie modification?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Other Tips for Losing Visceral Fat
Along with including high-protein and anti-inflammatory foods in your diet, here are a few additional tips to help you lose visceral fat:
- Eat more fiber-rich plants: Most people fall short on their fiber intake, even though it’s one of the most effective nutrients for reducing visceral fat. Not only does it keep you full longer, but it also helps to regulate blood sugar levels and inflammation tied to weight gain. Aim for 25 to 35 grams a day from whole-food sources like fruits, vegetables, whole grains, beans, nuts and seeds.
- Exercise regularly: It’s not enough to simply eat nourishing foods to help you lose abdominal fat; you also have to move your body. Both aerobic and resistance-training exercises are associated with weight loss. It is recommended to get at least 150 minutes a week of moderate-intensity aerobic exercise, while dedicating at least 2 days of the week to engage in strength-training activities.
- Manage stress: You may be surprised to learn that unmanaged stress has been shown to increase hormones linked to excess visceral fat. Fortunately, stress-reduction activities such as meditation, regular movement and spending time in nature or with loved ones can help decrease these hormones and help you reach your weight-loss goals.
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.
Dig Deeper
6 Things You Should Do to Lose Visceral Fat, According to Dietitians
6 Proteins to Add to Your Grocery List to Help You Lose Weight, According to Dietitians
