Meal Plan for Fall to Help You Lose Belly Fat

CloseLosing belly fat can help you feel less bloated and more comfortable in your skin, and beyond just that, there are a number of other benefits that may serve as extra motivation to stick to this delicious plan. Extra weight in our midsection, also called visceral fat, can become dangerous, as it’s a type of fat that surrounds our vital organs and increases the risk of heart disease and type 2 diabetes. But the good news is that there arecertain foodsandlifestyle habitsthat can help you lose belly fat and decrease your weight overall. The even better news is that this is a delicious and sustainable way to eat, meaning it’s something you can stick with.How to Lose Belly Fat The Healthy WayWe set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and added in modifications to bump it up to 1,500-and 2,000-calorie days,depending on your needs. Read on to learn more about this way of eating, and how we to put it all together into an easy-to follow meal plan. Whether you follow for the whole week, or just try a recipe or two, you’ll see just how delicious it can be to lose belly fat, the healthy way.What About This Plan Helps People Lose Belly Fat?This diet emphasizes a balance with plenty of fresh produce, while incorporating foods that are shown to burn more fat from our midsection. Of course, there’s no magic fix, but there are some foods-like avocado, chickpeas and artichokes that are shown to have somefat-burning benefits.The diet also aims to improve our gut bacteria, which can help decrease bloat and thus help us to feel better, physically and mentally. To improve gut bacteria, incorporate plenty of probiotic foods like yogurt, kefir and kombucha, and make sure you’re getting enough fiber: this plan provides at least 30 grams a day.Fibernot only improves our gut bacteria but also helps with both losing weight and maintaining weight loss over time. The fiber from foods like fruits, vegetables, whole grains and legumes helps to keep you feeling fuller for longer. Pump up your intake of these fiber-rich foods (like we did in this meal plan) to make sure you’re getting enough each day.Foods to Help Lose Belly FatLearn which foods to eat more of and which ones to skip to beat the bloat and reduce your waistline.Foods to Increase:Fiber-rich foods:All fiber is beneficial, but fiber fromartichokesandchickpeasseem to be extra helpful in burning stubborn fat in your midsection.Probiotic foods: Kefir,yogurt,kimchiandkombuchaall containhealthy bacteriawhich help improve gut health and keep your weight in a healthy range.Protein sources:Eating protein at each meal throughout the day (rather than overloading on protein foods at dinner)can help keep you full and aid in weight loss and weight maintenance. Try incorporating a healthy protein source, likeeggs,fish,poultry,legumes,nutsandyogurt, at most meals.Water:Drinking plenty ofwaterhelps keep your digestive tract moving and your body feeling good. Men need about 13 cups of water per day and women should aim for 9 cups per day.Foods to Limit:Carbonated drinks:Although seltzers and sparkling water won’t add to the problem like soda and other high-calorie drinks, allcarbonated beveragescreate more gas in your stomach, which can increase bloating.Salt:Too much salt makes your body hold on to more water weight and can leave you feeling bloated. Skipprocessed foods,frozen dinnersandfast foods, and aim to cook more meals at home to better control how much salt you’re eating.Sugar substitutes:Although they are calorie-free,artificial sweetenersare difficult to digest, which means more bloating and gas for many us.How to Meal-Prep Your Week:A little prep at the beginning of the week sets you up for success! Do these easy steps over the weekend to make your weekdays less hectic.Prepare 2 servings ofCoconut Chai-Spiced Overnight Oatsto have for breakfast on Days 2 and 3.Whip up theMaple-Balsamic Vinaigrette with Shallotsto have throughout the week.Cook theSlow-Cooker Vegan Chilito have for lunch on Days 2, 3, 4 and 5.MakeMaple Granolato have throughout the week.Day 1Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (101 calories)1 medium pearLunch (307 calories)1 servingWhite Bean & Avocado Toast1 small appleP.M. Snack (35 calories)1 clementineDinner (424 calories)1 servingPistachio-Crusted Salmon with BroccoliDaily Totals: 1,182 calories, 63 g protein, 163 g carbohydrates, 33 g fiber, 40 g fat, 1,278 mg sodium.To make it 1,500 calories:Add a 5-oz. container of low-fat plain Greek yogurt to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add a 5-oz. container of low-fat plain Greek yogurt to A.M. snack, increase to 2 servings ofWhite Bean & Avocado Toastat lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 2Breakfast (263 calories)1 servingCoconut Chai-Spiced Overnight OatsA.M. Snack (95 calories)1 medium appleLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (105 calories)8 walnut halvesDinner (448 calories)1 servingArugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese1-oz. slice whole-wheat baguetteDaily Totals: 1,223 calories, 50 g protein, 159 g carbohydrates, 33 g fiber, 49 g fat, 1,519 mg sodium.To make it 1,500 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and increase to 15 walnut halves at P.M. snack.To make it 2,000 calories:Add 1 banana and 2 Tbsp. almond butter to breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and increase to 15 walnut halves at P.M. snack.Day 3Breakfast (263 calories)1 servingCoconut Chai-Spiced Overnight OatsA.M. Snack (35 calories)1 clementineLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (170 calories)1 cup low-fat plain Greek yogurtDinner (412 calories)1 servingCheesy Spinach-&-Artichoke Stuffed Spaghetti Squash2 cups mixed greens1/4 avocado1 servingMaple-Balsamic Vinaigrette with ShallotsDaily Totals: 1,193 calories, 53 g protein, 136 g carbohydrates, 38 g fiber, 55 g fat, 1,390 mg sodium.To make it 1,500 calories:Add 3 Tbsp. unsalted dry-roasted almonds to A.M. snack and add 1 servingMaple Granolato P.M. snack.To make it 2,000 calories:Add 1 banana and 2 Tbsp. almond butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1 servingMaple Granolato P.M. snack.Day 4Breakfast (316 calories)1 cup low-fat plain Greek yogurt1 servingMaple GranolaA.M. Snack (101 calories)1 medium pearLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (35 calories)1 clementineDinner (443 calories)1 servingProvençal Baked Fish with Roasted Potatoes & Mushrooms1 servingRoasted Broccoli with Lemon-Garlic VinaigretteDaily Totals: 1,209 calories, 65 g protein, 142 g carbohydrates, 31 g fiber, 48 g fat, 1,034 mg sodium.To make it 1,500 calories:Add 3 chopped dried figs to yogurt at breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Increase to 2 servings ofMaple Granolaand add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 5Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (77 calories)1 small appleLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (35 calories)1 clementineDinner (478 calories)1 servingTamari-Ginger Meatball & Eggplant Casserole2 cups mixed greens1 servingMaple-Balsamic Vinaigrette with ShallotsMeal-Prep Tip:Make the easyBlack Bean-Smothered Sweet Potatoesto have for lunch on Days 6 and 7.Daily Totals: 1,219 calories, 54 g protein, 166 g carbohydrates, 34 g fiber, 44 g fat, 1,405 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 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter at breakfast, add one 5-oz. container low-fat plain Greek yogurt to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 6Breakfast (316 calories)1 cup low-fat plain Greek yogurt1 servingMaple GranolaA.M. Snack (16 calories)1 cup sliced cucumberPinch of salt & pepperLunch (308 calories)1 servingBlack Bean-Smothered Sweet PotatoesP.M. Snack (77 calories)1 small appleDinner (502 calories)1 servingRoasted Cranberry, Squash & Cauliflower SaladMeal-Prep Tips:1. Prepare 1 servingCoconut Chai-Spiced Overnight Oatsto have for breakfast tomorrow.2. Soak chickpeas overnight and prepare ingredients for theSlow-Cooker Chicken & Chickpea Soupso you can put it in the slow-cooker tomorrow morning.Daily Totals: 1,220 calories, 52 g protein, 139 g carbohydrates, 31 g fiber, 56 g fat, 1,450 mg sodium.To make it 1,500 calories:Add 3 Tbsp. hummus to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 3 Tbsp. hummus to A.M. snack, add 2 cups mixed greens with 1 servingMaple-Balsamic Vinaigrette with Shallotsand 1/2 avocado to lunch, and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Meal-Prep Tip:In the morning, add the ingredients for theSlow-Cooker Chicken & Chickpea Soupto the slow cooker and set it to cook on Low for 8 hours so it’s ready for dinner tonight.Breakfast (263 calories)1 servingCoconut Chai-Spiced Overnight OatsA.M. Snack (77 calories)1 small appleLunch (308 calories)1 servingBlack Bean-Smothered Sweet PotatoesP.M. Snack (93 calories)1 cup sliced cucumber3 Tbsp. hummusDinner (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupDaily Totals: 1,188 calories, 55 g protein, 165 g carbohydrates, 38 g fiber, 38 g fat, 1,598 mg sodium.To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds and 1 clementine to P.M. snack.To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add 2 cups mixed greens with 1 servingMaple Balsamic Vinaigrette with Shallotsand 1/2 avocado and 1 pear to lunch.Watch:How to Make Cheesy Spinach-&-Artichoke Stuffed Spaghetti SquashDon’t Miss!Healthy Recipes for Foods to Help You Debloat and Lose Belly FatFoods to Help Lose Belly Fat7-Day Meal Plan to Help Lose Belly FatWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

roasted cranberry squash cauliflower salad

Losing belly fat can help you feel less bloated and more comfortable in your skin, and beyond just that, there are a number of other benefits that may serve as extra motivation to stick to this delicious plan. Extra weight in our midsection, also called visceral fat, can become dangerous, as it’s a type of fat that surrounds our vital organs and increases the risk of heart disease and type 2 diabetes. But the good news is that there arecertain foodsandlifestyle habitsthat can help you lose belly fat and decrease your weight overall. The even better news is that this is a delicious and sustainable way to eat, meaning it’s something you can stick with.How to Lose Belly Fat The Healthy WayWe set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and added in modifications to bump it up to 1,500-and 2,000-calorie days,depending on your needs. Read on to learn more about this way of eating, and how we to put it all together into an easy-to follow meal plan. Whether you follow for the whole week, or just try a recipe or two, you’ll see just how delicious it can be to lose belly fat, the healthy way.What About This Plan Helps People Lose Belly Fat?This diet emphasizes a balance with plenty of fresh produce, while incorporating foods that are shown to burn more fat from our midsection. Of course, there’s no magic fix, but there are some foods-like avocado, chickpeas and artichokes that are shown to have somefat-burning benefits.The diet also aims to improve our gut bacteria, which can help decrease bloat and thus help us to feel better, physically and mentally. To improve gut bacteria, incorporate plenty of probiotic foods like yogurt, kefir and kombucha, and make sure you’re getting enough fiber: this plan provides at least 30 grams a day.Fibernot only improves our gut bacteria but also helps with both losing weight and maintaining weight loss over time. The fiber from foods like fruits, vegetables, whole grains and legumes helps to keep you feeling fuller for longer. Pump up your intake of these fiber-rich foods (like we did in this meal plan) to make sure you’re getting enough each day.Foods to Help Lose Belly FatLearn which foods to eat more of and which ones to skip to beat the bloat and reduce your waistline.Foods to Increase:Fiber-rich foods:All fiber is beneficial, but fiber fromartichokesandchickpeasseem to be extra helpful in burning stubborn fat in your midsection.Probiotic foods: Kefir,yogurt,kimchiandkombuchaall containhealthy bacteriawhich help improve gut health and keep your weight in a healthy range.Protein sources:Eating protein at each meal throughout the day (rather than overloading on protein foods at dinner)can help keep you full and aid in weight loss and weight maintenance. Try incorporating a healthy protein source, likeeggs,fish,poultry,legumes,nutsandyogurt, at most meals.Water:Drinking plenty ofwaterhelps keep your digestive tract moving and your body feeling good. Men need about 13 cups of water per day and women should aim for 9 cups per day.Foods to Limit:Carbonated drinks:Although seltzers and sparkling water won’t add to the problem like soda and other high-calorie drinks, allcarbonated beveragescreate more gas in your stomach, which can increase bloating.Salt:Too much salt makes your body hold on to more water weight and can leave you feeling bloated. Skipprocessed foods,frozen dinnersandfast foods, and aim to cook more meals at home to better control how much salt you’re eating.Sugar substitutes:Although they are calorie-free,artificial sweetenersare difficult to digest, which means more bloating and gas for many us.How to Meal-Prep Your Week:A little prep at the beginning of the week sets you up for success! Do these easy steps over the weekend to make your weekdays less hectic.Prepare 2 servings ofCoconut Chai-Spiced Overnight Oatsto have for breakfast on Days 2 and 3.Whip up theMaple-Balsamic Vinaigrette with Shallotsto have throughout the week.Cook theSlow-Cooker Vegan Chilito have for lunch on Days 2, 3, 4 and 5.MakeMaple Granolato have throughout the week.Day 1Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (101 calories)1 medium pearLunch (307 calories)1 servingWhite Bean & Avocado Toast1 small appleP.M. Snack (35 calories)1 clementineDinner (424 calories)1 servingPistachio-Crusted Salmon with BroccoliDaily Totals: 1,182 calories, 63 g protein, 163 g carbohydrates, 33 g fiber, 40 g fat, 1,278 mg sodium.To make it 1,500 calories:Add a 5-oz. container of low-fat plain Greek yogurt to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add a 5-oz. container of low-fat plain Greek yogurt to A.M. snack, increase to 2 servings ofWhite Bean & Avocado Toastat lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 2Breakfast (263 calories)1 servingCoconut Chai-Spiced Overnight OatsA.M. Snack (95 calories)1 medium appleLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (105 calories)8 walnut halvesDinner (448 calories)1 servingArugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese1-oz. slice whole-wheat baguetteDaily Totals: 1,223 calories, 50 g protein, 159 g carbohydrates, 33 g fiber, 49 g fat, 1,519 mg sodium.To make it 1,500 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and increase to 15 walnut halves at P.M. snack.To make it 2,000 calories:Add 1 banana and 2 Tbsp. almond butter to breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and increase to 15 walnut halves at P.M. snack.Day 3Breakfast (263 calories)1 servingCoconut Chai-Spiced Overnight OatsA.M. Snack (35 calories)1 clementineLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (170 calories)1 cup low-fat plain Greek yogurtDinner (412 calories)1 servingCheesy Spinach-&-Artichoke Stuffed Spaghetti Squash2 cups mixed greens1/4 avocado1 servingMaple-Balsamic Vinaigrette with ShallotsDaily Totals: 1,193 calories, 53 g protein, 136 g carbohydrates, 38 g fiber, 55 g fat, 1,390 mg sodium.To make it 1,500 calories:Add 3 Tbsp. unsalted dry-roasted almonds to A.M. snack and add 1 servingMaple Granolato P.M. snack.To make it 2,000 calories:Add 1 banana and 2 Tbsp. almond butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1 servingMaple Granolato P.M. snack.Day 4Breakfast (316 calories)1 cup low-fat plain Greek yogurt1 servingMaple GranolaA.M. Snack (101 calories)1 medium pearLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (35 calories)1 clementineDinner (443 calories)1 servingProvençal Baked Fish with Roasted Potatoes & Mushrooms1 servingRoasted Broccoli with Lemon-Garlic VinaigretteDaily Totals: 1,209 calories, 65 g protein, 142 g carbohydrates, 31 g fiber, 48 g fat, 1,034 mg sodium.To make it 1,500 calories:Add 3 chopped dried figs to yogurt at breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Increase to 2 servings ofMaple Granolaand add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 5Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (77 calories)1 small appleLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (35 calories)1 clementineDinner (478 calories)1 servingTamari-Ginger Meatball & Eggplant Casserole2 cups mixed greens1 servingMaple-Balsamic Vinaigrette with ShallotsMeal-Prep Tip:Make the easyBlack Bean-Smothered Sweet Potatoesto have for lunch on Days 6 and 7.Daily Totals: 1,219 calories, 54 g protein, 166 g carbohydrates, 34 g fiber, 44 g fat, 1,405 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 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter at breakfast, add one 5-oz. container low-fat plain Greek yogurt to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 6Breakfast (316 calories)1 cup low-fat plain Greek yogurt1 servingMaple GranolaA.M. Snack (16 calories)1 cup sliced cucumberPinch of salt & pepperLunch (308 calories)1 servingBlack Bean-Smothered Sweet PotatoesP.M. Snack (77 calories)1 small appleDinner (502 calories)1 servingRoasted Cranberry, Squash & Cauliflower SaladMeal-Prep Tips:1. Prepare 1 servingCoconut Chai-Spiced Overnight Oatsto have for breakfast tomorrow.2. Soak chickpeas overnight and prepare ingredients for theSlow-Cooker Chicken & Chickpea Soupso you can put it in the slow-cooker tomorrow morning.Daily Totals: 1,220 calories, 52 g protein, 139 g carbohydrates, 31 g fiber, 56 g fat, 1,450 mg sodium.To make it 1,500 calories:Add 3 Tbsp. hummus to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 3 Tbsp. hummus to A.M. snack, add 2 cups mixed greens with 1 servingMaple-Balsamic Vinaigrette with Shallotsand 1/2 avocado to lunch, and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Meal-Prep Tip:In the morning, add the ingredients for theSlow-Cooker Chicken & Chickpea Soupto the slow cooker and set it to cook on Low for 8 hours so it’s ready for dinner tonight.Breakfast (263 calories)1 servingCoconut Chai-Spiced Overnight OatsA.M. Snack (77 calories)1 small appleLunch (308 calories)1 servingBlack Bean-Smothered Sweet PotatoesP.M. Snack (93 calories)1 cup sliced cucumber3 Tbsp. hummusDinner (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupDaily Totals: 1,188 calories, 55 g protein, 165 g carbohydrates, 38 g fiber, 38 g fat, 1,598 mg sodium.To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds and 1 clementine to P.M. snack.To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add 2 cups mixed greens with 1 servingMaple Balsamic Vinaigrette with Shallotsand 1/2 avocado and 1 pear to lunch.Watch:How to Make Cheesy Spinach-&-Artichoke Stuffed Spaghetti SquashDon’t Miss!Healthy Recipes for Foods to Help You Debloat and Lose Belly FatFoods to Help Lose Belly Fat7-Day Meal Plan to Help Lose Belly FatWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

How to Lose Belly Fat The Healthy Way

We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and added in modifications to bump it up to 1,500-and 2,000-calorie days,depending on your needs. Read on to learn more about this way of eating, and how we to put it all together into an easy-to follow meal plan. Whether you follow for the whole week, or just try a recipe or two, you’ll see just how delicious it can be to lose belly fat, the healthy way.

What About This Plan Helps People Lose Belly Fat?

This diet emphasizes a balance with plenty of fresh produce, while incorporating foods that are shown to burn more fat from our midsection. Of course, there’s no magic fix, but there are some foods-like avocado, chickpeas and artichokes that are shown to have somefat-burning benefits.

The diet also aims to improve our gut bacteria, which can help decrease bloat and thus help us to feel better, physically and mentally. To improve gut bacteria, incorporate plenty of probiotic foods like yogurt, kefir and kombucha, and make sure you’re getting enough fiber: this plan provides at least 30 grams a day.Fibernot only improves our gut bacteria but also helps with both losing weight and maintaining weight loss over time. The fiber from foods like fruits, vegetables, whole grains and legumes helps to keep you feeling fuller for longer. Pump up your intake of these fiber-rich foods (like we did in this meal plan) to make sure you’re getting enough each day.

Foods to Help Lose Belly Fat

Learn which foods to eat more of and which ones to skip to beat the bloat and reduce your waistline.

Foods to Increase:

Foods to Limit:

How to Meal-Prep Your Week:

A little prep at the beginning of the week sets you up for success! Do these easy steps over the weekend to make your weekdays less hectic.

Day 1

SPistachio-Crusted Salmon with Broccoli

Breakfast (315 calories)

A.M. Snack (101 calories)

Lunch (307 calories)

P.M. Snack (35 calories)

Dinner (424 calories)

Daily Totals: 1,182 calories, 63 g protein, 163 g carbohydrates, 33 g fiber, 40 g fat, 1,278 mg sodium.

To make it 1,500 calories:Add a 5-oz. container of low-fat plain Greek yogurt to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add a 5-oz. container of low-fat plain Greek yogurt to A.M. snack, increase to 2 servings ofWhite Bean & Avocado Toastat lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

Day 2

Breakfast (263 calories)

A.M. Snack (95 calories)

Lunch (314 calories)

P.M. Snack (105 calories)

Dinner (448 calories)

Daily Totals: 1,223 calories, 50 g protein, 159 g carbohydrates, 33 g fiber, 49 g fat, 1,519 mg sodium.

To make it 1,500 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and increase to 15 walnut halves at P.M. snack.

To make it 2,000 calories:Add 1 banana and 2 Tbsp. almond butter to breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and increase to 15 walnut halves at P.M. snack.

Day 3

Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

A.M. Snack (35 calories)

P.M. Snack (170 calories)

Dinner (412 calories)

Daily Totals: 1,193 calories, 53 g protein, 136 g carbohydrates, 38 g fiber, 55 g fat, 1,390 mg sodium.

To make it 1,500 calories:Add 3 Tbsp. unsalted dry-roasted almonds to A.M. snack and add 1 servingMaple Granolato P.M. snack.

To make it 2,000 calories:Add 1 banana and 2 Tbsp. almond butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1 servingMaple Granolato P.M. snack.

Day 4

Breakfast (316 calories)

Dinner (443 calories)

Daily Totals: 1,209 calories, 65 g protein, 142 g carbohydrates, 31 g fiber, 48 g fat, 1,034 mg sodium.

To make it 1,500 calories:Add 3 chopped dried figs to yogurt at breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories:Increase to 2 servings ofMaple Granolaand add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

Day 5

A.M. Snack (77 calories)

Dinner (478 calories)

Meal-Prep Tip:Make the easyBlack Bean-Smothered Sweet Potatoesto have for lunch on Days 6 and 7.

Daily Totals: 1,219 calories, 54 g protein, 166 g carbohydrates, 34 g fiber, 44 g fat, 1,405 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 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter at breakfast, add one 5-oz. container low-fat plain Greek yogurt to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

Day 6

Roasted Cranberry Squash Cauliflower Salad

A.M. Snack (16 calories)

Lunch (308 calories)

P.M. Snack (77 calories)

Dinner (502 calories)

Meal-Prep Tips:

Prepare 1 servingCoconut Chai-Spiced Overnight Oatsto have for breakfast tomorrow.
Soak chickpeas overnight and prepare ingredients for theSlow-Cooker Chicken & Chickpea Soupso you can put it in the slow-cooker tomorrow morning.

Daily Totals: 1,220 calories, 52 g protein, 139 g carbohydrates, 31 g fiber, 56 g fat, 1,450 mg sodium.

To make it 1,500 calories:Add 3 Tbsp. hummus to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 3 Tbsp. hummus to A.M. snack, add 2 cups mixed greens with 1 servingMaple-Balsamic Vinaigrette with Shallotsand 1/2 avocado to lunch, and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 7

Slow-Cooker Mediterranean Chicken & Chickpea Soup

Meal-Prep Tip:In the morning, add the ingredients for theSlow-Cooker Chicken & Chickpea Soupto the slow cooker and set it to cook on Low for 8 hours so it’s ready for dinner tonight.

P.M. Snack (93 calories)

Dinner (446 calories)

Daily Totals: 1,188 calories, 55 g protein, 165 g carbohydrates, 38 g fiber, 38 g fat, 1,598 mg sodium.

To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds and 1 clementine to P.M. snack.

To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add 2 cups mixed greens with 1 servingMaple Balsamic Vinaigrette with Shallotsand 1/2 avocado and 1 pear to lunch.

Watch:How to Make Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

Don’t Miss!

Healthy Recipes for Foods to Help You Debloat and Lose Belly Fat

7-Day Meal Plan to Help Lose Belly Fat

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

What About This Plan Helps People Lose Belly Fat?#

Foods to Help Lose Belly Fat#

Foods to Increase:#

Foods to Limit:#

How to Meal-Prep Your Week:#

Day 1#

Day 2#

Day 3#

Day 4#

Day 5#

Day 6#

Day 7#

Don’t Miss!#