In This ArticleView AllIn This ArticleVegan Foods to Eat More Of to Help Lose Belly FatHow to Meal-Prep Your Week of Meals:Day 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Vegan Foods to Eat More Of to Help Lose Belly Fat
How to Meal-Prep Your Week of Meals:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CloseWhile there isn’t one magic bullet to lose belly fat, research shows thatcertain foods, like peanuts and avocado, may help reduce belly fat. Reducing belly fat not only can help you feel more comfortable and confident, but also it’s important for your health. Belly fat, also called visceral fat, surrounds our organs and in excess can increase the risk of diabetes, heart disease and even some cancers. Eating special foods with fat-burning properties is just one piece of the puzzle.Maintaining healthy gut bacteria, getting adequate sleep, reducing stress and eating plenty offiberall help reduce belly fat. Another key factor is weight loss. Reducing overall calorie intake and increasing exercise significantly helps reduce overall body fat. To help with weight loss, we set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your individualcalorie needs.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.Vegan Foods to Eat More Of to Help Lose Belly FatGreen teaArtichokesNuts and seeds, particularly peanutsHigh-fiber fruits and vegetables, like raspberries, apples, pears and sweet potatoesLentilsBeans, especially chickpeasAvocadoWhole grains,like oatmeal and quinoaVegan Recipes for Weight LossHow to Meal-Prep Your Week of Meals:Assemble 2 servings ofBlueberry-Banana Overnight Oatsto have for breakfast on days 2 and 3.PrepareVegan Burrito Bowls with Cauliflower Riceto have for lunch on days 2 through 5.Day 1Breakfast (255 calories)1 servingStrawberry-Pineapple SmoothieA.M. Snack (154 calories)20 unsalted dry-roasted almondsLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (50 calories)1/4 cup edamame in podsDinner (419 calories)1 servingSpaghetti Squash with Peanut Sauce & EdamameDaily Totals:1,204 calories, 51 g protein, 107 g carbohydrate, 33 g fiber, 66 g fat, 1,722 mg sodiumTo make it 1,500 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 medium banana to A.M. snack.To make it 2,000 calories:Add 2 slices whole-wheat toast with 2 Tbsp. peanut butter to breakfast, increase to 1/3 cup almonds and add 1 medium banana to A.M. snack, and increase to 1 1/3 cups edamame in pods at P.M. snack.Day 2Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (200 calories)1 cup edamame in podsLunch (328 calories)1 servingVegan Burrito Bowls with Cauliflower Rice1 plumP.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt & pepperDinner (401 calories)1 servingLemony Lentil Soup with Collards2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,221 calories, 52 g protein, 145 g carbohydrate, 34 g fiber, 51 g fat, 1,636 mg sodiumTo make it 1,500 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. hummus to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 medium banana to lunch, 1/3 cup almonds to P.M. snack, and half an avocado to dinner.Day 3Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (80 calories)1 cup unsweetened soymilkLunch (328 calories)1 servingVegan Burrito Bowls with Cauliflower Rice1 plumP.M. Snack (150 calories)3/4 cup edamame in podsDinner (345 calories)1 servingCurried Sweet Potato Peanut SoupDaily Totals:1,188 calories, 54 g protein, 134 g carbohydrates, 30 g fiber, 53 g fat, 1,551 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds and a clementine to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, and add 2 cups mixed greens with 1 1/2 servingsOlive Orange Vinaigretteto dinner.Day 4Breakfast (210 calories)1 slice whole-wheat toast1 Tbsp. natural peanut butter1 clementineA.M. Snack (91 calories)2 medium celery stalks3 Tbsp. hummusLunch (298 calories)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (150 calories)3/4 cup edamame in podsDinner (471 calories)1 servingVegan Coconut-Chickpea CurryDaily Totals:1,220 calories, 50 g protein, 127 g carbohydrate, 31 g fiber, 56 g fat, 1,723 mg sodiumTo make it 1,500 calories:Increase to 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter at breakfast and add 1 banana to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1/3 cup almonds to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 5Breakfast (228 calories)1 slice whole-wheat bread, toasted1 Tbsp. natural peanut butter1/2 medium banana, slicedA.M. Snack (100 calories)1/2 cup edamame in podsLunch (298 calories)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (80 calories)1 cup unsweetened soymilkDinner (497 calories)1 servingSlow-Cooker Vegan Chili1 servingCitrus-Arugula SaladMeal-Prep Tip:Reserve 2 servingsSlow-Cooker Vegan Chilito have for lunch on days 6 and 7.Daily Totals:1,203 calories, 51 g protein, 116 g carbohydrate, 36 g fiber, 62 g fat, 1,583 mg sodiumTo make it 1,500 calories:Increase to 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter at breakfast and increase to 1 cup edamame in pods at A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 servingEverything Bagel Avocado Toastto lunch and add 1/3 cup unsalted almonds to P.M. snack.Day 6Breakfast (255 calories)1 servingStrawberry-Pineapple SmoothieA.M. Snack (20 calories)1 cup broccoli floretsLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (200 calories)1 cup edamame in podsDinner (428 calories)1 servingTofu & Vegetable Curry with Zucchini NoodlesDaily Totals:1,217 calories, 51 g protein, 124 g carbohydrate, 38 g fiber, 66 g fat, 1,219 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 large banana to lunch, and add 1 clementine to P.M. snack.Meal-Prep Tip:Prepare 1 serving ofBlueberry-Banana Overnight Oatsto have for breakfast tomorrow.Day 7Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (132 calories)2/3 cup edamame in podsLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (20 calories)1 cup broccoli floretsDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,222 calories, 51 g protein, 203 g carbohydrate, 52 g fiber, 29 g fat, 1,149 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M.snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium apple to A.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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While there isn’t one magic bullet to lose belly fat, research shows thatcertain foods, like peanuts and avocado, may help reduce belly fat. Reducing belly fat not only can help you feel more comfortable and confident, but also it’s important for your health. Belly fat, also called visceral fat, surrounds our organs and in excess can increase the risk of diabetes, heart disease and even some cancers. Eating special foods with fat-burning properties is just one piece of the puzzle.Maintaining healthy gut bacteria, getting adequate sleep, reducing stress and eating plenty offiberall help reduce belly fat. Another key factor is weight loss. Reducing overall calorie intake and increasing exercise significantly helps reduce overall body fat. To help with weight loss, we set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your individualcalorie needs.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.Vegan Foods to Eat More Of to Help Lose Belly FatGreen teaArtichokesNuts and seeds, particularly peanutsHigh-fiber fruits and vegetables, like raspberries, apples, pears and sweet potatoesLentilsBeans, especially chickpeasAvocadoWhole grains,like oatmeal and quinoaVegan Recipes for Weight LossHow to Meal-Prep Your Week of Meals:Assemble 2 servings ofBlueberry-Banana Overnight Oatsto have for breakfast on days 2 and 3.PrepareVegan Burrito Bowls with Cauliflower Riceto have for lunch on days 2 through 5.Day 1Breakfast (255 calories)1 servingStrawberry-Pineapple SmoothieA.M. Snack (154 calories)20 unsalted dry-roasted almondsLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (50 calories)1/4 cup edamame in podsDinner (419 calories)1 servingSpaghetti Squash with Peanut Sauce & EdamameDaily Totals:1,204 calories, 51 g protein, 107 g carbohydrate, 33 g fiber, 66 g fat, 1,722 mg sodiumTo make it 1,500 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 medium banana to A.M. snack.To make it 2,000 calories:Add 2 slices whole-wheat toast with 2 Tbsp. peanut butter to breakfast, increase to 1/3 cup almonds and add 1 medium banana to A.M. snack, and increase to 1 1/3 cups edamame in pods at P.M. snack.Day 2Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (200 calories)1 cup edamame in podsLunch (328 calories)1 servingVegan Burrito Bowls with Cauliflower Rice1 plumP.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt & pepperDinner (401 calories)1 servingLemony Lentil Soup with Collards2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,221 calories, 52 g protein, 145 g carbohydrate, 34 g fiber, 51 g fat, 1,636 mg sodiumTo make it 1,500 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. hummus to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 medium banana to lunch, 1/3 cup almonds to P.M. snack, and half an avocado to dinner.Day 3Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (80 calories)1 cup unsweetened soymilkLunch (328 calories)1 servingVegan Burrito Bowls with Cauliflower Rice1 plumP.M. Snack (150 calories)3/4 cup edamame in podsDinner (345 calories)1 servingCurried Sweet Potato Peanut SoupDaily Totals:1,188 calories, 54 g protein, 134 g carbohydrates, 30 g fiber, 53 g fat, 1,551 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds and a clementine to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, and add 2 cups mixed greens with 1 1/2 servingsOlive Orange Vinaigretteto dinner.Day 4Breakfast (210 calories)1 slice whole-wheat toast1 Tbsp. natural peanut butter1 clementineA.M. Snack (91 calories)2 medium celery stalks3 Tbsp. hummusLunch (298 calories)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (150 calories)3/4 cup edamame in podsDinner (471 calories)1 servingVegan Coconut-Chickpea CurryDaily Totals:1,220 calories, 50 g protein, 127 g carbohydrate, 31 g fiber, 56 g fat, 1,723 mg sodiumTo make it 1,500 calories:Increase to 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter at breakfast and add 1 banana to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1/3 cup almonds to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 5Breakfast (228 calories)1 slice whole-wheat bread, toasted1 Tbsp. natural peanut butter1/2 medium banana, slicedA.M. Snack (100 calories)1/2 cup edamame in podsLunch (298 calories)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (80 calories)1 cup unsweetened soymilkDinner (497 calories)1 servingSlow-Cooker Vegan Chili1 servingCitrus-Arugula SaladMeal-Prep Tip:Reserve 2 servingsSlow-Cooker Vegan Chilito have for lunch on days 6 and 7.Daily Totals:1,203 calories, 51 g protein, 116 g carbohydrate, 36 g fiber, 62 g fat, 1,583 mg sodiumTo make it 1,500 calories:Increase to 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter at breakfast and increase to 1 cup edamame in pods at A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 servingEverything Bagel Avocado Toastto lunch and add 1/3 cup unsalted almonds to P.M. snack.Day 6Breakfast (255 calories)1 servingStrawberry-Pineapple SmoothieA.M. Snack (20 calories)1 cup broccoli floretsLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (200 calories)1 cup edamame in podsDinner (428 calories)1 servingTofu & Vegetable Curry with Zucchini NoodlesDaily Totals:1,217 calories, 51 g protein, 124 g carbohydrate, 38 g fiber, 66 g fat, 1,219 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 large banana to lunch, and add 1 clementine to P.M. snack.Meal-Prep Tip:Prepare 1 serving ofBlueberry-Banana Overnight Oatsto have for breakfast tomorrow.Day 7Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (132 calories)2/3 cup edamame in podsLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (20 calories)1 cup broccoli floretsDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,222 calories, 51 g protein, 203 g carbohydrate, 52 g fiber, 29 g fat, 1,149 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M.snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium apple to A.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
While there isn’t one magic bullet to lose belly fat, research shows thatcertain foods, like peanuts and avocado, may help reduce belly fat. Reducing belly fat not only can help you feel more comfortable and confident, but also it’s important for your health. Belly fat, also called visceral fat, surrounds our organs and in excess can increase the risk of diabetes, heart disease and even some cancers. Eating special foods with fat-burning properties is just one piece of the puzzle.Maintaining healthy gut bacteria, getting adequate sleep, reducing stress and eating plenty offiberall help reduce belly fat. Another key factor is weight loss. Reducing overall calorie intake and increasing exercise significantly helps reduce overall body fat. To help with weight loss, we set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your individualcalorie needs.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.Vegan Foods to Eat More Of to Help Lose Belly FatGreen teaArtichokesNuts and seeds, particularly peanutsHigh-fiber fruits and vegetables, like raspberries, apples, pears and sweet potatoesLentilsBeans, especially chickpeasAvocadoWhole grains,like oatmeal and quinoaVegan Recipes for Weight LossHow to Meal-Prep Your Week of Meals:Assemble 2 servings ofBlueberry-Banana Overnight Oatsto have for breakfast on days 2 and 3.PrepareVegan Burrito Bowls with Cauliflower Riceto have for lunch on days 2 through 5.Day 1Breakfast (255 calories)1 servingStrawberry-Pineapple SmoothieA.M. Snack (154 calories)20 unsalted dry-roasted almondsLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (50 calories)1/4 cup edamame in podsDinner (419 calories)1 servingSpaghetti Squash with Peanut Sauce & EdamameDaily Totals:1,204 calories, 51 g protein, 107 g carbohydrate, 33 g fiber, 66 g fat, 1,722 mg sodiumTo make it 1,500 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 medium banana to A.M. snack.To make it 2,000 calories:Add 2 slices whole-wheat toast with 2 Tbsp. peanut butter to breakfast, increase to 1/3 cup almonds and add 1 medium banana to A.M. snack, and increase to 1 1/3 cups edamame in pods at P.M. snack.Day 2Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (200 calories)1 cup edamame in podsLunch (328 calories)1 servingVegan Burrito Bowls with Cauliflower Rice1 plumP.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt & pepperDinner (401 calories)1 servingLemony Lentil Soup with Collards2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,221 calories, 52 g protein, 145 g carbohydrate, 34 g fiber, 51 g fat, 1,636 mg sodiumTo make it 1,500 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. hummus to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 medium banana to lunch, 1/3 cup almonds to P.M. snack, and half an avocado to dinner.Day 3Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (80 calories)1 cup unsweetened soymilkLunch (328 calories)1 servingVegan Burrito Bowls with Cauliflower Rice1 plumP.M. Snack (150 calories)3/4 cup edamame in podsDinner (345 calories)1 servingCurried Sweet Potato Peanut SoupDaily Totals:1,188 calories, 54 g protein, 134 g carbohydrates, 30 g fiber, 53 g fat, 1,551 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds and a clementine to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, and add 2 cups mixed greens with 1 1/2 servingsOlive Orange Vinaigretteto dinner.Day 4Breakfast (210 calories)1 slice whole-wheat toast1 Tbsp. natural peanut butter1 clementineA.M. Snack (91 calories)2 medium celery stalks3 Tbsp. hummusLunch (298 calories)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (150 calories)3/4 cup edamame in podsDinner (471 calories)1 servingVegan Coconut-Chickpea CurryDaily Totals:1,220 calories, 50 g protein, 127 g carbohydrate, 31 g fiber, 56 g fat, 1,723 mg sodiumTo make it 1,500 calories:Increase to 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter at breakfast and add 1 banana to P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1/3 cup almonds to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 5Breakfast (228 calories)1 slice whole-wheat bread, toasted1 Tbsp. natural peanut butter1/2 medium banana, slicedA.M. Snack (100 calories)1/2 cup edamame in podsLunch (298 calories)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (80 calories)1 cup unsweetened soymilkDinner (497 calories)1 servingSlow-Cooker Vegan Chili1 servingCitrus-Arugula SaladMeal-Prep Tip:Reserve 2 servingsSlow-Cooker Vegan Chilito have for lunch on days 6 and 7.Daily Totals:1,203 calories, 51 g protein, 116 g carbohydrate, 36 g fiber, 62 g fat, 1,583 mg sodiumTo make it 1,500 calories:Increase to 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter at breakfast and increase to 1 cup edamame in pods at A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 servingEverything Bagel Avocado Toastto lunch and add 1/3 cup unsalted almonds to P.M. snack.Day 6Breakfast (255 calories)1 servingStrawberry-Pineapple SmoothieA.M. Snack (20 calories)1 cup broccoli floretsLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (200 calories)1 cup edamame in podsDinner (428 calories)1 servingTofu & Vegetable Curry with Zucchini NoodlesDaily Totals:1,217 calories, 51 g protein, 124 g carbohydrate, 38 g fiber, 66 g fat, 1,219 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 large banana to lunch, and add 1 clementine to P.M. snack.Meal-Prep Tip:Prepare 1 serving ofBlueberry-Banana Overnight Oatsto have for breakfast tomorrow.Day 7Breakfast (285 calories)1 servingBlueberry-Banana Overnight OatsA.M. Snack (132 calories)2/3 cup edamame in podsLunch (314 calories)1 servingSlow-Cooker Vegan ChiliP.M. Snack (20 calories)1 cup broccoli floretsDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,222 calories, 51 g protein, 203 g carbohydrate, 52 g fiber, 29 g fat, 1,149 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M.snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium apple to A.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
While there isn’t one magic bullet to lose belly fat, research shows thatcertain foods, like peanuts and avocado, may help reduce belly fat. Reducing belly fat not only can help you feel more comfortable and confident, but also it’s important for your health. Belly fat, also called visceral fat, surrounds our organs and in excess can increase the risk of diabetes, heart disease and even some cancers. Eating special foods with fat-burning properties is just one piece of the puzzle.
Maintaining healthy gut bacteria, getting adequate sleep, reducing stress and eating plenty offiberall help reduce belly fat. Another key factor is weight loss. Reducing overall calorie intake and increasing exercise significantly helps reduce overall body fat. To help with weight loss, we set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your individualcalorie needs.
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.
Vegan Recipes for Weight Loss
Breakfast (255 calories)
A.M. Snack (154 calories)
Lunch (325 calories)
P.M. Snack (50 calories)
Dinner (419 calories)
Daily Totals:1,204 calories, 51 g protein, 107 g carbohydrate, 33 g fiber, 66 g fat, 1,722 mg sodium
To make it 1,500 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 medium banana to A.M. snack.
To make it 2,000 calories:Add 2 slices whole-wheat toast with 2 Tbsp. peanut butter to breakfast, increase to 1/3 cup almonds and add 1 medium banana to A.M. snack, and increase to 1 1/3 cups edamame in pods at P.M. snack.
Breakfast (285 calories)
A.M. Snack (200 calories)
Lunch (328 calories)
P.M. Snack (8 calories)
Dinner (401 calories)
Daily Totals:1,221 calories, 52 g protein, 145 g carbohydrate, 34 g fiber, 51 g fat, 1,636 mg sodium
To make it 1,500 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. hummus to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 medium banana to lunch, 1/3 cup almonds to P.M. snack, and half an avocado to dinner.
A.M. Snack (80 calories)
P.M. Snack (150 calories)
Dinner (345 calories)
Daily Totals:1,188 calories, 54 g protein, 134 g carbohydrates, 30 g fiber, 53 g fat, 1,551 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted almonds and a clementine to A.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, and add 2 cups mixed greens with 1 1/2 servingsOlive Orange Vinaigretteto dinner.
Breakfast (210 calories)
A.M. Snack (91 calories)
Lunch (298 calories)
Dinner (471 calories)
Daily Totals:1,220 calories, 50 g protein, 127 g carbohydrate, 31 g fiber, 56 g fat, 1,723 mg sodium
To make it 1,500 calories:Increase to 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter at breakfast and add 1 banana to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1/3 cup almonds to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.
Breakfast (228 calories)
A.M. Snack (100 calories)
P.M. Snack (80 calories)
Dinner (497 calories)
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Vegan Chilito have for lunch on days 6 and 7.
Daily Totals:1,203 calories, 51 g protein, 116 g carbohydrate, 36 g fiber, 62 g fat, 1,583 mg sodium
To make it 1,500 calories:Increase to 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter at breakfast and increase to 1 cup edamame in pods at A.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 1 servingEverything Bagel Avocado Toastto lunch and add 1/3 cup unsalted almonds to P.M. snack.
A.M. Snack (20 calories)
Lunch (314 calories)
P.M. Snack (200 calories)
Dinner (428 calories)
Daily Totals:1,217 calories, 51 g protein, 124 g carbohydrate, 38 g fiber, 66 g fat, 1,219 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, add 1 large banana to lunch, and add 1 clementine to P.M. snack.
Meal-Prep Tip:Prepare 1 serving ofBlueberry-Banana Overnight Oatsto have for breakfast tomorrow.
A.M. Snack (132 calories)
P.M. Snack (20 calories)
Dinner (472 calories)
Daily Totals:1,222 calories, 51 g protein, 203 g carbohydrate, 52 g fiber, 29 g fat, 1,149 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M.snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium apple to A.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
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Thanks for your feedback!
Tell us why!OtherSubmit
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