In This ArticleView AllIn This ArticleHigh-Protein Good-for-Your-Belly FoodsHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
High-Protein Good-for-Your-Belly Foods
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Not all abdominal fat is created equal. Some belly fat is necessary to provide protection and warmth. But too much visceral adipose tissue (VAT)—the fat that is deep inside your abdomen, surrounding your organs—can be problematic. In a 2020 review of the literature published in the journalCirculation Research, researchers pointed out that several large studies have shown that excess VAT can increase your chances of cardiovascular disease and diabetes.
While genetics play a role in where people deposit fat on their bodies, there are lifestyle changes that will help reduce VAT and your potential risk for disease. These lifestyle factors include getting plenty of quality sleep, reducing your stress, engaging in physical activity and including foods high in protein, fiber and healthy fats in your diet. One 2017 study published in the journalCirculationsuggests that a diet high in fruits, vegetables, lean protein, healthy fats and fiber (for example, theMediterranean diet) combined with physical activity was more effective in reducing VAT compared to diet changes alone.
This plan includes at least 50 grams of protein and 30 g of fiber each day. We set this plan at 1,200 calories a day with modifications to bump it up to 1,500 or 2,000 calories,depending on your calorie needsand satiety levels.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal 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.
In addition to eating more of thehealthy belly foodsthat have been shown to help lose belly fat—like artichokes, green tea, avocado and chickpeas—these high-protein foods can help too.
Breakfast (274 calories)
A.M. Snack (64 calories)
Lunch (366 calories)
P.M. Snack (131 calories)
Dinner (374 calories)
Daily Totals: 1,208 calories, 90 g protein, 127 g carbohydrates, 30 g fiber, 42 g fat, 13 g saturated fat, 726 mg sodium
To make it 1,500 calories:Add 8 walnuts to A.M. snack and 2 Tbsp. almond butter with 2 (5-inch) celery sticks to P.M. snack.
To make it 2,000 calories:Add 1 cupcooked oatmealprepared with water to breakfast, add 1/2 cup walnuts to A.M. snack and add 3 Tbsp. almond butter with 3 (5-inch) celery sticks to P.M. snack.
A.M. Snack (96 calories)
Lunch (377 calories)
P.M. Snack (97 calories)
Meal-Prep Tip:Prepare 1 serving ofDate & Pine Nut Overnight Oatmealto have for breakfast tomorrow.
Daily Totals: 1,219 calories, 76 g protein, 141 g carbohydrates, 31 g fiber, 43 g fat, 10 g saturated fat, 926 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:Add 1 cupcooked oatmealprepared with water to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch and add 1/4 cup chopped walnuts to P.M. snack.
Meal-Prep Tip:Place theSlow-Cooker Creamy Lentil Soup Freezer Packin the slow cooker, add broth per recipe instructions and cook on Low for 8 hours so it’s ready for dinner tonight.
Breakfast (281 calories)
A.M. Snack (51 calories)
P.M. Snack (88 calories)
Dinner (425 calories)
Daily Totals: 1,222 calories, 70 g protein, 143 g carbohydrates, 30 g fiber, 45 g fat, 9 g saturated fat, 1,377 mg sodium
To make it 1,500 calories:Add 1/3 cup chopped walnuts to P.M. snack.
To make it 2,000 calories:Add 1 slice whole-wheat bread and 1 1/2 Tbsp. almond butter to A.M. snack, add 1 large pear to lunch, add 1/3 cup chopped walnuts to P.M. snack and add 1/2 avocado to dinner.
Breakfast (287 calories)
A.M. Snack (95 calories)
P.M. Snack (41 calories)
Dinner (411 calories)
Daily Totals: 1,211 calories, 69 g protein, 124 g carbohydrates, 30 g fiber, 55 g fat, 10 g saturated fat, 1,091 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Add 2 Tbsp. almond butter to A.M. snack, add 1 large pear to lunch and add 1 1/2 cups nonfat plain Greek yogurt and 1/3 cup unsalted dry-roasted almonds to P.M. snack.
Meal-Prep Tip:Cook theSlow-Cooker Vegan Chilion Low for 8 hours so it’s ready in time for dinner tonight.
A.M. Snack (133 calories)
P.M. Snack (14 calories)
Dinner (418 calories)
Meal-Prep Tip:Refrigerate 2 servings of theSlow-Cooker Vegan Chilito have for lunch on Days 6 and 7.
Daily Totals: 1,224 calories, 67 g protein, 136 g carbohydrates, 30 g fiber, 51 g fat, 8 g saturated fat, 1,242 mg sodium
To make it 1,500 calories:Add 1/3 cup chopped walnuts to A.M. snack.
To make it 2,000 calories:Add 2 Tbsp. unsalted dry-roasted almonds to breakfast, add 1/3 cup chopped walnuts to A.M. snack, add 1 large pear to lunch, add 1/4 cup guacamole to P.M. snack and add 1/2 avocado to dinner.
A.M. Snack (84 calories)
Lunch (314 calories)
P.M. Snack (16 calories)
Dinner (511 calories)
Meal-Prep Tip:PrepareDate & Pine Nut Overnight Oatmealto have for breakfast tomorrow.
Daily Totals: 1,212 calories, 69 g protein, 141 g carbohydrates, 34 g fiber, 46 g fat, 8 g saturated fat, 1,424 mg sodium
To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch, add 1/4 cup hummus to P.M. snack and add 2 cups mixed greens with 1/2 avocado and 1 servingSherry Dijon Vinaigretteto dinner.
A.M. Snack (100 calories)
P.M. Snack (35 calories)
Dinner (463 calories)
Daily Totals: 1,193 calories, 71 g protein, 142 g carbohydrates, 31 g fiber, 45 g fat, 9 g saturated fat, 1,356 mg sodium
To make it 2,000 calories:Add 1/3 cup chopped walnuts and 1 large peach to A.M. snack, add 1 large pear to lunch, add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 2 cups mixed greens and 1 servingSherry Dijon Vinaigretteto dinner.
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