DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Spinach & Fried Egg Grain Bowls ——– Lunch: White Bean Salad w/ Feta & Lemon-Garlic Vinaigrette ——– Dinner: Thai Sweet Chili Salmon Bowls
Breakfast: Raspberry-Peach Chia Seed Smoothie ——– Lunch: Lemony Orzo & Tuna Salad w/ Broccoli ——– Dinner: Slow-Cooker Chicken & Brown Rice w/ Corn & Black Beans
Breakfast: Raspberry-Peach Chia Seed Smoothie ——– Lunch: Lemony Orzo & Tuna Salad w/ Broccoli ——– Dinner: Hearty Chickpea & Spinach Stew + Quinoa
Breakfast: Raspberry-Peach Chia Seed Smoothie ——– Lunch: Lemony Orzo & Tuna Salad w/ Broccoli ——– Dinner: Green Veggie Bowl w/ Chicken & Lemon-Tahini Dressing
Breakfast: Raspberry-Peach Chia Seed Smoothie ——– Lunch: Lemony Orzo & Tuna Salad w/ Broccoli ——– Dinner: Roasted Salmon w/ Smoky Chickpeas & Greens
Breakfast: Lemon-Poppyseed Overnight Oats ——– Lunch: Avocado, Tomato & Chicken Sandwich ——– Dinner: Crispy Oven-Fried Fish Tacos
Breakfast: Lemon-Poppyseed Overnight Oats ——– Lunch: Avocado, Tomato & Chicken Sandwich ——– Dinner: Roasted Root Veggies & Greens over Spiced Lentils
DAILY TOTALS
Calories: 1,477 Fat: 60 g Protein: 84 g Carbs: 153 g Fiber: 33 g Sodium: 1,164 mg
Calories: 1,492 Fat: 48 g Protein: 88 g Carbs: 191 g Fiber: 41 g Sodium: 802 mg
Calories: 1,512 Fat: 55 g Protein: 89 g Carbs: 180 g Fiber: 47 g Sodium: 1,177 mg
Calories: 1,489 Fat: 59 g Protein: 89 g Carbs: 167 g Fiber: 38 g Sodium: 891 mg
Calories: 1,484 Fat: 63 g Protein: 91 g Carbs: 149 g Fiber: 38 g Sodium: 1,087 mg
Calories: 1,485 Fat: 51 g Protein: 97 g Carbs: 171 g Fiber: 39 g Sodium: 1,001 mg
Calories: 1,504 Fat: 61 g Protein: 82 g Carbs: 169 g Fiber: 35 g Sodium: 864 mg
Day 1
Daily totals: 1,477 calories, 60 g fat, 84 g protein, 153 g carbohydrates, 33 g fiber, 1,164 mg sodium
Breakfast (281 calories)
Spinach & Fried Egg Grain Bowls
Lunch (416 calories)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Dinner (497 calories)
Thai Sweet Chili Salmon Bowls
Snacks
Edamame with Aleppo Pepper
- Serve with ½ cup apple slices (129 calories).
- ½ cup whole-milk plain strained (Greek-style) yogurt + ½ cup blackberries (154 calories)
To make it 1,800 calories: Add 2 Tbsp. chia seeds to morning snack. Add 1 serving Cranberry-Almond Energy Balls and 1 clementine as an evening snack.
To make it 2,000 calories: Increase lunch to 1½ servings High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette.
Day 2
Daily totals: 1,492 calories, 48 g fat, 88 g protein, 191 g carbohydrates, 41 g fiber, 802 mg sodium
Breakfast (352 calories)
Raspberry-Peach Chia Seed Smoothie
Lunch (345 calories)
Lemony Orzo & Tuna Salad with Broccoli
Dinner (421 calories)
Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans
Snacks
Cottage Cheese–Berry Bowl
Cranberry-Almond Energy Balls
- Serve with 1 clementine (204 calories).
To make it 1,800 calories: Add 1 cup whole-milk plain strained (Greek-style) yogurt, ½ cup blackberries and 1 Tbsp. sliced almonds as an evening snack.
To make it 2,000 calories: Increase dinner to 1½ servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans.
Day 3
Daily totals: 1,512 calories, 55 g fat, 89 g protein, 180 g carbohydrates, 47 g fiber, 1,177 mg sodium
Breakfast (352 calories)
Lunch (345 calories)
Dinner (475 calories)
Hearty Chickpea & Spinach Stew
- Serve with ½ cup cooked quinoa.
Snacks
To make it 1,800 calories: Add 1 cup whole-milk plain strained (Greek-style) yogurt, ½ cup blackberries and 1 Tbsp. sliced almonds as an evening snack.
To make it 2,000 calories: Increase dinner to 1½ servings Hearty Chickpea & Spinach Stew.
Day 4
Daily totals: 1,489 calories, 59 g fat, 89 g protein, 167 g carbohydrates, 38 g fiber, 891 mg sodium
Breakfast (352 calories)
Lunch (345 calories)
Dinner (452 calories)
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Snacks
To make it 1,800 calories: Add 1 cup whole-milk plain strained (Greek-style) yogurt, ½ cup blackberries and 1 Tbsp. sliced almonds as an evening snack.
To make it 2,000 calories: Increase dinner to 1½ servings Green Veggie Bowl with Chicken & Lemon-Tahini Dressing.
Day 5
Daily totals: 1,484 calories, 63 g fat, 91 g protein, 149 g carbohydrates, 38 g fiber, 1,087 mg sodium
Breakfast (352 calories)
Lunch (345 calories)
Dinner (447 calories)
Roasted Salmon with Smoky Chickpeas & Greens
Snacks
To make it 1,800 calories: Add 1 cup whole-milk plain strained (Greek-style) yogurt, ½ cup blackberries and 1 Tbsp. sliced almonds as an evening snack.
To make it 2,000 calories: Increase dinner to 1½ servings Roasted Salmon with Smoky Chickpeas & Greens.
Day 6
Daily totals: 1,485 calories, 51 g fat, 97 g protein, 171 g carbohydrates, 39 g fiber, 1,001 mg sodium
Breakfast (359 calories)
Lemon-Poppyseed Overnight Oats
Lunch (347 calories)
Avocado, Tomato & Chicken Sandwich
Dinner (496 calories)
Crispy Oven-Fried Fish Tacos
Snacks
- 1 serving Edamame with Aleppo Pepper + ½ cup sliced apples (129 calories)
- ½ cup whole-milk plain strained (Greek-style) yogurt + ½ cup blackberries (154 calories)
To make it 1,800 calories: Add 2 Tbsp. chia seeds to morning snack. Add 1 serving Cranberry-Almond Energy Balls and 1 clementine as an evening snack.
To make it 2,000 calories: Increase dinner to 1½ servings Crispy Oven-Fried Fish Tacos.
Day 7
Daily totals: 1,504 calories, 61 g fat, 82 g protein, 169 g carbohydrates, 35 g fiber, 864 mg sodium
Breakfast (359 calories)
Lunch (347 calories)
Dinner (453 calories)
Roasted Root Veggies & Greens over Spiced Lentils
Snacks
- 1 medium apple + 1 Tbsp. unsalted peanut butter (190 calories)
- ½ cup whole-milk plain strained (Greek-style) yogurt + ½ cup blackberries (154 calories)
To make it 1,800 calories: Add 2 Tbsp. chia seeds to morning snack. Add 1 serving Cranberry-Almond Energy Balls and 1 clementine as an evening snack.
To make it 2,000 calories: Increase dinner to 1½ servings Roasted Root Veggies & Greens over Spiced Lentils.
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 Heart-Healthy 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
Losing visceral fat isn’t just about eating more protein and fiber. It also requires consistent, sustainable habits, such as:
- Limiting pro-inflammatory foods: Believe it or not, inflammation and excess visceral fat can go hand-in-hand. Studies show that fat cells can release cytokines, which are inflammatory molecules linked to a higher risk of chronic diseases. This effect can be worsened by a diet high in pro-inflammatory foods, such as processed meats, fried foods and meals high in added sugar. Reducing these foods can help calm inflammation and support weight loss.
- Exercising regularly: To support a healthy weight and reduced visceral fat, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, biking, water aerobics or dancing. Also, include strength training at least two days per week to build muscle and support healthy metabolism.
- Reducing stress: The amount of stress you experience on a day-to-day basis can also impact visceral fat. Incorporating ways to wind down and relax, such as meditation, breath work, walks in nature and quality time with friends and family, can all support weight loss.
- Getting enough sleep: Poor sleep can alter the levels of appetite-regulating hormones, which can increase cravings and make it harder to lose weight. This is why it’s essential to get at least seven to nine hours of restful sleep each night.
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
The Best Time of Day to Exercise for Heart Health, According to Health Experts
5 “Bad” Things You Should Do If You’re Trying to Lose Visceral Fat, According to a Dietitian
