by Research, like the 2022 review i Frontiers in Endocrinologythat people under the age of 65 who have less visceral belly fat – the fat that surrounds your organs – have a reduced risk of Type 2 diabetes and heart disease, as well as a lower risk of dying from the conditions this.
While there is no single magic food for reducing belly fat, certain foods, such as whole grains, green tea and eggs, have unique benefits for promoting overall health when incorporated into a calorie reduction plan. These foods help in different ways to reduce waist circumference. Exercise is also vital for belly fat loss. 2022 Journal of British Sports Medicine review found that combining calorie reduction with increased exercise for two about 1, 000 calories per week significantly reduced belly fat compared to making no changes.
This seven-day meal plan includes these belly health foods, along with vegetables, fruits, healthy fats and protein, prepared in delicious ways to make it easier to reduce harmful belly fat and feel great.
How We Create Meal Plans
Carefully created by registered dietitians EatingWell’s meal plans are 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 accurately analyzed using the nutritional database, ESHA Food Processor. As nutritional needs vary from person to person, we encourage you to use these plans as inspiration and adjust them as you see fit.
How to Prepare a Meal for Meal Week
- Prepare the Spinach & Artichoke Salad with Parmesan Vinaigrette meal to have for lunch on Days 2 to 5. Store the salad in an airtight container and the dressing separately in a small container.
- Make Muffin-Tin Omelettes with Feta & Peppers to have for a quick grab-and-go breakfast on Days 1, 2, 3 and 7. Store in airtight glass containers. Wrap in a paper towel and reheat in the microwave on High for 20 to 30 seconds when you’re ready to eat. Freeze any remaining egg muffins.
- Make the Chile-Lime Peanuts and store in an airtight container to keep them fresh.
Day 1
Belly Health Boost: According to a study carried out in 2022 sa International Journal of Environmental and Public Health Research, eating nuts on a regular basis is associated with a reduced waist circumference and a lower risk of metabolic syndrome. And a kick of capsaicin from the chili seasoning in the Chilean Peanuts recipe can curb your appetite in the short term, according to 2022 Pharmacy (Basel) review, so you don’t overeat.
Breakfast (290 calories, 4 g fiber)
AM Snack (214 calories, 11 g fiber)
- 1 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 tsp. Chia seeds
Lunch (345 calories, 8 g fiber)
Snack PM (221 calories, 4g fibre)
Dinner (410 calories, 13 g fiber)
- 2 cups of Baked Vegetable Soup
- 1 (4-inch) round whole wheat pita, toasted and topped with 1/4 cup hummus
Daily Totals: 1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodium
Day 2
Belly Health Boost: Chickpeas are a tummy-healthy food with 7 g of fiber and 7 g of protein in 1/2 cup, per the USDA. These nutrients fill you up and stabilize your blood sugar to keep you satisfied longer after eating. You’ll love them in today’s Chickpea Pasta with Lemony-Parsley Pesto.
Breakfast (290 calories, 4 g fiber)
AM Snack (214 calories, 11 g fiber)
- 1 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 tsp. Chia seeds
Lunch (324 calories, 4 g fiber)
Snack PM (46 calories, 2 g fiber)
- Top with 1 1/2 cups of air-popped popcorn and 1 tsp. Italian season
Dinner (630 calories, 12 g fiber)
Tip for meal preparation: Save 1 cup of the Roasted Leafy Root Vegetables (part of tonight’s dinner prep) for dinner on Day 4.
Daily Totals: 1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodium
Day 3
Belly Health Boost: Green tea contains compounds that may help keep your belly fat in a healthy range, according to a 2022 study in International Journal of Environmental and Public Health Research. Plus, the caffeine in green tea may help you burn more fat, according to 2022 International Journal of Sport Nutrition and Exercise Metabolism. Add a cup or two of green tea to your daily routine to get more of its health benefits.
Breakfast (290 calories, 4 g fiber)
AM Snack (210 calories, 4g fibre)
- 1 medium banana
- 1 tbsp. peanut butter
Lunch (324 calories, 4 g fiber)
Snack PM (159 calories, 11 g fiber)
- 1/2 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 tsp. Chia seeds
Dinner (446 calories, 10 g fiber)
Afternoon Snack (103 calories, 3 g fiber)
Daily Totals: 1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodium
Day 4
Belly Health Boost: Fiber-rich lentils feed healthy gut bacteria and keep things moving smoothly in your gut to prevent bloating and constipation. And it helps you take in fewer calories without increasing hunger by adding dark leafy greens, as we do in tonight’s dinner.
Breakfast (380 calories, 10 g fibre)
AM Snack (113 calories, 1 g fiber)
Lunch (324 calories, 4 g fiber)
Snack PM (222 calories, 4g fibre)
Dinner (453 calories, 14 g fiber)
Daily Totals: 1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium
Day 5
Belly Health Boost: Oats are a powerhouse whole grain, high in satisfying fiber. According to a study conducted in 2021 i The Journal of Nutrition, people who ate at least three servings of whole grains — like oatmeal and brown rice — gained less belly fat daily over a 4-year period than those who ate less. Today’s easy breakfast recipe delivers a healthy dose of whole grains in the form of delicious muesli.
Breakfast (490 calories, 18 g fiber)
- 1 cup kefir
- 3/4 cup unsweetened muesli
- 3/4 cup raspberries
- 8 oz. green tea
AM Snack (113 calories, 1 g fiber)
Lunch (324 calories, 4 g fiber)
Snack PM (95 calories, 4g fibre)
Dinner (497 calories, 8 g fiber)
Daily Totals: 1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium
Day 6
Belly Health Boost: True, avocados are high in fat but it’s the good kind that keeps your heart healthy and fills you up, which helps you not overeat and feel more satisfied.
Breakfast (296 calories, 6 g fiber)
AM Snack (113 calories, 1 g fiber)
Lunch (360 calories, 13 g fiber)
AM Snack (210 calories, 4g fibre)
- 1 medium banana
- 1 tbsp. peanut butter
Dinner (532 calories, 5 g fiber)
- 1 serving Shrimp Paulista
- 1 cup cooked brown rice topped with 1 tsp. chopped parsley
- 1 cup steamed broccoli florets topped with 2 tsp. olive oil and seasoned with a pinch each of salt and pepper
Daily Totals: 1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodium
Day 7
Belly Health Boost: Protein from eggs can help you slim down and build muscle. Eating animal protein, including eggs, is associated with less abdominal fat, according to a 2022 study of Diabetology & Metabolic Syndrome.
Breakfast (290 calories, 4 g fiber)
AM Snack (200 calories, 5 g fiber)
- 1 medium apple
- 1 tbsp. peanut butter
Lunch (230 calories, 11 g fiber)
Snack PM (186 calories, 11 g fiber)
- 3/4 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 tsp. Chia seeds
Dinner (605 calories, 8 g fiber)
Daily Totals: 1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium
