30-Day High-Fiber Meal Plan to Help You Lose Visceral Fat, Created By a Dietitian

 

Want to lose fat around your abdomen? Eating more fiber may help.

Visceral fat, or fat surrounding the internal organs in your abdominal cavity, has been associated with some negative health impacts. Research links excess visceral fat, measured by waist circumference, with an increased risk of heart disease, chronic health conditions, type 2 diabetes and elevated inflammatory markers.¹ The good news? Lifestyle interventions, including nutrition changes, weight loss, increasing physical activity and eating more fiber can help. In this 30-day high-fiber

meal plan to reduce visceral fat, you’ll find an entire month of fiber-rich meals and snacks to keep you full and satiated. We include three different calorie levels and meal-prep tips throughout to make for a seamless routine. Let’s get started.

 

Week 1

Day 1

Breakfast (337 calories)

• 1 serving Chocolate-Cherry Protein Shake

Morning Snack (109 calories)

• 1 serving Roasted Buffalo Chickpeas

Lunch (419 calories)

• 1 serving Tofu & Vegetable Scramble

Afternoon Snack (131 calories)

• 1 large pear

Dinner (436 calories)

• 1 serving Pesto Chicken & Cannellini Bean Soup
• 1 serving Cacio e Pepe-Inspired Kale Salad

Evening Snack (62 calories)

• 1 medium orange

Meal-Prep Tip: Reserve 4 servings Pesto Chicken & Cannellini Bean Soup to have for lunch on Days 2 through 5.

Daily Totals: 1,494 calories, 64g fat, 83g protein, 164g carbohydrate, 34g fiber, 1,654mg sodium

To make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 2

Breakfast (346 calories)

• 1 serving Apple-Pomegranate Overnight Oats

Morning Snack (109 calories)

• 1 serving Roasted Buffalo Chickpeas

Lunch (425 calories)

• 1 serving Pesto Chicken & Cannellini Bean Soup
• ¼ cup hummus
• 1 cup sliced carrots

Afternoon Snack (131 calories)

• 1 large pear

Dinner (419 calories)

• 1 serving Lemony Chicken & Kale Brown Rice Bowl

Evening Snack (62 calories)

• 1 medium orange

Daily totals: 1,490 calories, 43g fat, 84g protein, 204g carbohydrate, 36g fiber, 2,207mg sodium

To make it 1,800 calories: Add 1 medium apple to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Add 1 cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to breakfast, add 1 medium apple to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 3

Breakfast (346 calories)

• 1 serving Apple-Pomegranate Overnight Oats

Morning Snack (180 calories)

• 1 cup low-fat plain strained Greek-style yogurt

• 1 serving No-Added-Sugar Chia Seed Jam

Lunch (425 calories)

• 1 serving Pesto Chicken & Cannellini Bean Soup
• ¼ cup hummus
• 1 cup sliced carrots

Afternoon Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (346 calories)

• 1 serving Sweet Potato-Black Bean Stuffed Peppers

Evening Snack (95 calories)

• 1 medium apple

Daily totals: 1,512 calories, 49g fat, 90g protein, 189g carbohydrate, 35g fiber, 2,030mg sodium

To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add 2 Tbsp. natural peanut butter to evening snack.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to evening snack.

Day 4

Breakfast (346 calories)

• 1 serving Apple-Pomegranate Overnight Oats

Morning Snack (131 calories)

• 1 large pear

Lunch (425 calories)

• 1 serving Pesto Chicken & Cannellini Bean Soup
• ¼ cup hummus
• 1 cup sliced carrots

Afternoon Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (460 calories)

• 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa

Daily totals: 1,483 calories, 44g fat, 85g protein, 204g carbohydrate, 36g fiber, 1,742mg sodium

To make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 5

Breakfast (346 calories)

• 1 serving Apple-Pomegranate Overnight Oats

Morning Snack (213 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• 1 Tbsp. sliced almonds

Lunch (425 calories)

• 1 serving Pesto Chicken & Cannellini Bean Soup
• ¼ cup hummus
• 1 cup sliced carrots

Afternoon Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (338 calories)

• 1 serving Sheet-Pan Beef & Cabbage Noodles

Evening Snack (62 calories)

• 1 cup blackberries

Daily totals: 1,505 calories, 52g fat, 97g protein, 170g carbohydrate, 32g fiber, 2,007mg sodium

To make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 6

Breakfast (357 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 medium orange

 Morning Snack (213 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• 1 Tbsp. sliced almonds

Lunch (337 calories)

• 1 serving Kale Salad with Quinoa & Chicken
• ½ cup blueberries

Afternoon Snack (131 calories)

• 1 large pear

Dinner (398 calories)

• 1 serving Creamy Pesto Shrimp with Gnocchi & Peas

Evening Snack (62 calories)

• 1 cup blackberries

Daily totals: 1,499 calories, 53g fat, 89g protein, 175g carbohydrate, 34g fiber, 1,690mg sodium

To make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and

add ¼ cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 7

Breakfast (337 calories)

• 1 serving Chocolate-Cherry Protein Shake

 Morning Snack (213 calories)

• 1 cup low-fat plain strained Greek-style yogurt

• 1 serving No-Added-Sugar Chia Seed Jam
• 1 Tbsp. sliced almonds

Lunch (337 calories)

• 1 serving Kale Salad with Quinoa & Chicken
• ½ cup blueberries

Afternoon Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (499 calories)

• 1 serving Creamy Garlic-Parmesan Butter Beans

Daily totals: 1,508 calories, 58g fat, 90g protein, 166g carbohydrate, 30g fiber, 1,720mg sodium

To make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 2

Prep Ahead Tips

• Mix together Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the week.

Day 8

Breakfast (357 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 medium orange

Morning Snack (180 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam

Lunch (353 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap

Afternoon Snack (62 calories)

• 1 cup blackberries

Dinner (529 calories)

• 1 serving Stuffed Cabbage Soup
• 1 serving The Simplest Spinach Salad

Meal-Prep Tip: Reserve 4 servings Stuffed Cabbage Soup to have for lunch on Days 9 through 12. 

Daily totals: 1,480 calories, 74g fat, 87g protein, 124g carbohydrate, 30g fiber, 1,826mg sodium

To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 9

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

Morning Snack (131 calories)

• 1 large pear

Lunch (332 calories)

• 1 serving Stuffed Cabbage Soup
• 1 clementine

Afternoon Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (339 calories)

• 1 serving Walnut-Rosemary Crusted Salmon
• 1 serving Roasted Brussels Sprouts with Goat Cheese & Pomegranate

Daily totals: 1,508 calories, 73g fat, 72g protein, 162g carbohydrate, 31g fiber, 1,089mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 10

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

Morning Snack (180 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam

Lunch (332 calories)

• 1 serving Stuffed Cabbage Soup

• 1 clementine

Afternoon Snack (62 calories)

• 1 cup blackberries

Dinner (336 calories)

• 1 serving Marry Me Chicken & Spaghetti Squash Casserole

Evening Snack (32 calories)

• ½ cup raspberries

·         Meal-Prep Tip: Reserve leftover Marry Me Chicken & Spaghetti Squash Casserole to have for dinner tomorrow night. 

·         Daily totals: 1,525 calories, 74g fat, 87g protein, 144g carbohydrate, 30g fiber, 966mg sodium

·         To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

·         To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and change evening snack to 1 medium banana.

·         Day 11

Breakfast (357 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 medium orange

Morning Snack (213 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• 1 Tbsp. sliced almonds

Lunch (332 calories)

• 1 serving Stuffed Cabbage Soup

• 1 clementine

Afternoon Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (336 calories)

• 1 serving Marry Me Chicken & Spaghetti Squash Casserole

Evening Snack (131 calories)

• 1 large pear

Daily totals: 1,491 calories, 64g fat, 94g protein, 144g carbohydrate, 31g fiber, 1,420mg sodium

To make it 1,800 calories: Add 1 cup low-fat kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 12

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

Morning Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (332 calories)

• 1 serving Stuffed Cabbage Soup
• 1 clementine

Afternoon Snack (48 calories)

• ¾ cup raspberries

Dinner (378 calories)

• 1 serving Shrimp Cobb Salad with Dijon Dressing

Daily totals: 1,512 calories, 82g fat, 82g protein, 131g carbohydrate, 30g fiber, 1,071mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 13

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

Morning Snack (21 calories)

• ¼ cup blueberries

Lunch (353 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap

Afternoon Snack (131 calories)

• 1 large pear

Dinner (430 calories)

• 1 serving Easy Pea & Spinach Carbonara

Daily totals: 1,519 calories, 67g fat, 56g protein, 190g carbohydrate, 32g fiber, 1,242mg sodium

To make it 1,800 calories: Change A.M. snack to 1 medium apple and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 14

Breakfast (357 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 medium orange

Morning Snack (196 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ¼ cup raspberries

Lunch (353 calories)

• 1 serving Cucumber-Chicken Green Goddess Wrap

Afternoon Snack (62 calories)

• 1 cup blackberries

Dinner (529 calories)

• 1 serving Skillet Bruschetta Chicken
• 1 serving Green Bean Salad with Balsamic & Tomatoes

Daily totals: 1,496 calories, 77g fat, 98g protein, 108g carbohydrate, 30g fiber, 1,783mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Week 3

Prep Ahead Tips

• Make Lemon-Blueberry Overnight Oats to have for breakfast on Days 16 through 19. 
• Prepare Anti-Inflammatory Vegetable-Packed Grain Bowls to have for lunch on Days 16 through 19. 

Day 15

Breakfast (350 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup sliced strawberries
• 3 Tbsp. chopped nuts, such as walnuts

Morning Snack (131 calories)

• 1 large pear

Lunch (337 calories)

• 1 serving Kale Salad with Quinoa & Chicken
• ½ cup blueberries

Afternoon Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (447 calories)

• 1 serving Roasted Salmon with Smoky Chickpeas & Greens

Evening Snack (95 calories)

• 1 medium apple

Daily totals: 1,481 calories, 58g fat, 92g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium

To make it 1,800 calories: Increase to ¼ cup chopped walnuts at breakfast, increase to 1 cup blueberries at lunch and add 2 Tbsp. natural peanut butter to evening snack.

To make it 2,000 calories: Increase to ¼ cup chopped walnuts at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, substitute 1 medium banana for the blueberries at lunch and add 2 Tbsp. natural peanut butter to evening snack.

Day 16

Breakfast (398 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 1 cup low-fat plain kefir

Morning Snack (95 calories)

• 1 medium apple

Lunch (484 calories)

• 1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls
• 3 oz. cooked chicken breast

Afternoon Snack (62 calories)

• 1 medium orange

Dinner (485 calories)

• 1 serving Chicken Hummus Bowls

Daily totals: 1,523 calories, 50g fat, 93g protein, 180g carbohydrate, 34g fiber, 1,709mg sodium

To make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium peach as an evening snack.

To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium peach as an evening snack.

Day 17

Breakfast (398 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 1 cup low-fat plain kefir

Morning Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Lunch (484 calories)

• 1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls

• 3 oz. cooked chicken breast

Afternoon Snack (95 calories)

• 1 medium apple

Dinner (398 calories)

• 1 serving Peanut-Ginger Tofu Scramble
• ½ cup cooked brown rice

Daily totals: 1,497 calories, 47g fat, 83g protein, 192g carbohydrate, 34g fiber, 1,574mg sodium

To make it 1,800 calories: Add 1 medium banana to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To make it 2,000 calories: Add 1 medium banana to lunch and 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 18

Breakfast (398 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 1 cup low-fat plain kefir

Morning Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Lunch (484 calories)

• 1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls
• 3 oz. cooked chicken breast

Afternoon Snack (95 calories)

• 1 medium apple

Dinner (374 calories)

• 1 serving Cauliflower Rice-Stuffed Peppers

Evening Snack (42 calories)

• ½ cup blueberries

Daily totals: 1,515 calories, 48g fat, 95g protein, 180g carbohydrate, 31g fiber, 1,639mg sodium

To make it 1,800 calories: Add 1 cup sliced strawberries to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To make it 2,000 calories: Add 1 cup sliced strawberries to lunch, 2 Tbsp. natural peanut butter to P.M. snack. and ¼ cup unsalted dry-roasted almonds to evening snack.

Day 19

Breakfast (398 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 1 cup low-fat plain kefir

Morning Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Lunch (484 calories)

• 1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls
• 3 oz. cooked chicken breast

Afternoon Snack (62 calories)

• 1 medium orange

Dinner (442 calories)

• 1 serving Slow-Cooker Buffalo Chicken Chili
• 1 serving Simple Cabbage Salad

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Buffalo Chicken Chili to have for lunch on Days 21 and 22. 

Daily totals: 1,507 calories, 42g fat, 93g protein, 190g carbohydrate, 37g fiber, 1,811mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 20

Breakfast (350 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup sliced strawberries
• 3 Tbsp. chopped nuts, such as walnuts

Morning Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Lunch (319 calories)

• 1 serving Slow-Cooker Buffalo Chicken Chili

Afternoon Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (368 calories)

• 1 serving Green Goddess Salad
• 1-oz. slice whole-wheat baguette

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily totals: 1,503 calories, 61g fat, 109g protein, 140g carbohydrate, 32g fiber, 1,520mg sodium

To make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large apple to lunch and 1½ cups sliced strawberries to evening snack.

Day 21

Breakfast (350 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup sliced strawberries
• 3 Tbsp. chopped nuts, such as walnuts

Morning Snack (131 calories)

• 1 large pear

Lunch (319 calories)

• 1 serving Slow-Cooker Buffalo Chicken Chili

Afternoon Snack (95 calories)

• 1 medium apple

Dinner (581 calories)

• 1 serving Sheet-Pan Chicken with White Beans & Mushrooms

Daily totals: 1,475 calories, 64g fat, 87g protein, 146g carbohydrate, 31g fiber, 1,138mg sodium

To make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 medium peach as an evening snack.

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 1 medium peach as an evening snack.

Week 4

Prep Ahead Tips

• Make Mango, Passion Fruit & Coconut Chia Pudding to have for breakfast on Days 23 through 25. 
• Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 23 through 26. 

Day 22

Breakfast (344 calories)

• 1 serving Avocado & Arugula Omelet

Morning Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (422 calories)

• 1 serving Sheet-Pan Roasted Salmon & Vegetables

Evening Snack (42 calories)

• ½ cup blueberries

Daily totals: 1,515 calories, 92g fat, 83g protein, 102g carbohydrate, 30g fiber, 1,429mg sodium

To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted almonds to evening snack.

Day 23

Breakfast (363 calories)

• 1 serving Mango, Passion Fruit & Coconut Chia Pudding

Morning Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Afternoon Snack (62 calories)

• 1 medium orange

Dinner (510 calories)

• 1 serving Lemon-Herb Roasted Chicken 
• 1 serving Beet Salad with Goat Cheese & Balsamic Vinaigrette

Daily totals: 1,498 calories, 71g fat, 89g protein, 131g carbohydrate, 38g fiber, 1,456mg sodium

To make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 24

Breakfast (363 calories)

• 1 serving Mango, Passion Fruit & Coconut Chia Pudding

Morning Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (399 calories)

• 1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

Daily totals: 1,501 calories, 79g fat, 73g protein, 128g carbohydrate, 40g fiber, 1,225mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add 1 cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to breakfast and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 25

Breakfast (363 calories)

• 1 serving Mango, Passion Fruit & Coconut Chia Pudding

Morning Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (381 calories)

• 1 serving Seared Halibut Fish Tacos with Cilantro Slaw

Evening Snack (35 calories)

• 1 clementine

Daily totals: 1,518 calories, 71g fat, 88g protein, 140g carbohydrate, 38g fiber, 1,483mg sodium

To make it 1,800 calories: Change evening snack to 1 medium apple with 2½ Tbsp. natural peanut butter.

To make it 2,000 calories: Add ¾ cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to P.M. snack and change evening snack to 1 medium apple with 2½ Tbsp. natural peanut butter.

Day 26

Breakfast (344 calories)

• 1 serving Avocado & Arugula Omelet

Morning Snack (131 calories)

• 1 large pear

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Afternoon Snack (31 calories)

• ½ cup blackberries

Dinner (578 calories)

• 1 serving Roasted Butternut Squash Hummus Bowls

Daily totals: 1,477 calories, 82g fat, 63g protein, 132g carbohydrate, 30g fiber, 1,707mg sodium

To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 27

Breakfast (344 calories)

• 1 serving Avocado & Arugula Omelet

Morning Snack (131 calories)

• 1 large pear

Lunch (419 calories)

• 1 serving Tofu & Vegetable Scramble

Afternoon Snack (95 calories)

• 1 medium apple

Dinner (460 calories)

• 1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado

Evening Snack (62 calories)

• 1 medium orange

Meal-Prep Tip: Prepare Roasted Squash & Lentil Kale Salad to have for lunch on Days 28 through 30.

Daily totals: 1,511 calories, 76g fat, 75g protein, 149g carbohydrate, 34g fiber, 1,904mg sodium

To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 2 Tbsp. natural peanut butter to P.M. snack.

Day 28

Breakfast (337 calories)

• 1 serving Chocolate-Cherry Protein Shake

Morning Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (466 calories)

• 1 serving Roasted Squash & Lentil Kale Salad

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (343 calories)

• 1 serving Sheet-Pan Chicken Fajita Bowls

Daily totals: 1,493 calories, 69g fat, 95g protein, 141g carbohydrate, 35g fiber, 1,165mg sodium

To make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 medium apple to lunch and 1 cup low-fat plain kefir to P.M. snack.

Week 5

Day 29

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

Morning Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (466 calories)

• 1 serving Roasted Squash & Lentil Kale Salad

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (402 calories)

• 1 serving Garlic-Herb Roast Pork Tenderloin with Parsnip Puree & Kale

Daily totals: 1,509 calories, 82g fat, 88g protein, 119g carbohydrate, 35g fiber, 1,453mg sodium

To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, 1 medium apple to lunch and add 1 medium banana as an evening snack.

Day 30

Breakfast (350 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup sliced strawberries
• 3 Tbsp. chopped nuts, such as walnuts

Morning Snack (131 calories)

• 1 large pear

Lunch (466 calories)

• 1 serving Roasted Squash & Lentil Kale Salad

Afternoon Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (438 calories)

• 1 serving Baked Flounder with Fresh Lemon Pepper
• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette

Daily totals: 1,507 calories, 72g fat, 86g protein, 140g carbohydrate, 37g fiber, 1,483mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

What Is Visceral Fat & Why Does It Matter?

Weight in the abdominal region is often referred to as visceral fat. Because visceral fat surrounds several important internal organs in your abdominal cavity, it has been associated with more health complications than weight carried around other parts of the body, like the hips. Excess visceral fat is linked to an increased risk of chronic health conditions, such as heart disease and type 2 diabetes.³ So how do we know how much visceral fat we have? Measuring your waist circumference can provide some insight. Increased health risks are associated with a waist circumference over 35 inches for females and 40 inches for males.³ Waist circumference is often touted as a more accurate measurement of health risk than the more commonly used BMI tool.⁴ While some of your body’s weight distribution is out of your control due to factors like genetics, there are several strategies that may help reduce visceral fat. Eating a high-fiber diet, increasing physical activity, strength-training, ensuring adequate sleep and managing stress are all strategies that may help reduce visceral fat. Consider reaching out to a registered dietitian or your health care provider for additional support. 

Credit: Eatingwell