7-Day Meal Plan to Lose Belly Fat, Created by a Dietitian

Meal Plan at a Glance
BREAKFAST/ A.M. SNACK	LUNCH/ P.M. SNACK	DINNER/ LATE-NIGHT SNACK
Mini omelets & orange/ Kefir & raspberries	Veggie wrap/ Peanuts	Vegetable soup & pita
Mini omelets & orange/ Kefir & raspberries	Spinach salad/ Popcorn	Chickpea pesto pasta
Mini omelets & orange/ Banana & nut butter	Spinach salad/ Kefir & raspberries	Chickpea curry & pita/ Apple “donuts”
Avocado toast & kiwi/ Omelets	Spinach salad/ Peanuts	Lentils & veggies
Kefir, muesli & raspberries/ Omelets	Spinach salad/ Apple	Spaghetti squash & chicken
Avocado toast/ Omelets	Bean & veggie salad/ Banana & nut butter	Grilled shrimp, rice & broccoli
Mini omelets & orange/ Apple & nut butter	Bean & avocado toast/ Kefir & raspberries	Caprese chicken & rice

Day 1

Breakfast (290 calories, 4 g fiber)

Morning 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)

Afternoon Snack (221 calories, 4 g fiber)

Dinner (410 calories, 13 g fiber)

• 2 cups Baked Vegetable Soup
• 1 (4 inch) whole-wheat pita round, toasted and topped with ¼ 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

Breakfast (290 calories, 4 g fiber)

Morning 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)

Afternoon Snack (46 calories, 2 g fiber)

• 1½ cups air-popped popcorn topped with 1 tsp. Italian seasoning

Dinner (630 calories, 12 g fiber)

Meal-Prep Tip: Save 1 cup of the Sheet-Pan Roasted 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

Breakfast (290 calories, 4 g fiber)

Morning Snack (210 calories, 4 g fiber)

• 1 medium banana
• 1 Tbsp. peanut butter

Lunch (324 calories, 4 g fiber)

Afternoon Snack (159 calories, 11 g fiber)

• ½ cup low-fat kefir
• 1 cup raspberries, fresh or frozen
• 2 tsp. chia seeds

Dinner (446 calories, 10 g fiber)

Evening 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

Breakfast (380 calories, 10 g fiber)

Morning Snack (113 calories, 1 g fiber)

Lunch (324 calories, 4 g fiber)

Afternoon Snack (222 calories, 4 g fiber)

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

Breakfast (490 calories, 18 g fiber)

• 1 cup kefir
• ¾ cup unsweetened muesli
• ¾ cup raspberries
• 8 oz. green tea

Morning Snack (113 calories, 1 g fiber)

Lunch (324 calories, 4 g fiber)

Afternoon Snack (95 calories, 4 g fiber)

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

Breakfast (296 calories, 6 g fiber)

Morning Snack (113 calories, 1 g fiber)

Lunch (360 calories, 13 g fiber)

Afternoon Snack (210 calories, 4 g fiber)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (465 calories, 5 g fiber)

• 1 serving Hot Honey Grilled Shrimp
• 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: 1,455 calories, 70 g protein, 158 g carbohydrates, 29 g fiber, 64 g fat, 1,666 mg sodium

Day 7

Breakfast (290 calories, 4 g fiber)

Morning Snack (200 calories, 5 g fiber)

• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (230 calories, 11 g fiber)

Afternoon Snack (186 calories, 11 g fiber)

• ¾ 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

Shopping List

Pantry Items

• Extra-virgin olive oil
• Salt
• Black pepper
• Ground cinnamon
• Ground cumin
• Paprika
• Chili powder
• Dried oregano
• Dried basil
• Dried parsley
• Red pepper flakes
• Balsamic vinegar
• Dijon mustard
• Reduced-sodium soy sauce 
• Hot sauce
• Honey
• Natural peanut butter

Produce

• 1 (5-oz.) bag spinach
• 1 (5-oz) bag mixed salad greens
• 1 bunch kale
• 1 (16-oz.) package broccoli florets
• 4 medium carrots
• 2 red bell peppers
• 1 pint cherry tomatoes
• 1 cucumber
• 3 avocados
• 1 medium red onion
• 1 head garlic
• 2 medium zucchini
• 2 medium sweet potatoes
• 1 pound green beans
• 1 medium spaghetti squash
• 1 bunch parsley
• 5 bananas
• 4 apples
• 1 pint blueberries
• 1 pint strawberries
• 3 lemons
• 3 oranges
• 2 grapefruit
• 1 lime

Grocery

• 2 (5-oz.) cans water-packed tuna
• 2 (15-oz.) cans chickpeas
• 2 (15-oz.) cans black beans
• 1 (16-oz.) bag dry lentils or 2 (15-oz.) cans lentils
• 1 (14-oz.) can artichoke hearts
• 1 (8-oz.) bag unsalted almonds
• 1 quart unsweetened almond milk 
• 1 (1-oz.) jar matcha powder
• 1 (20-ct.) package green tea bags
• 1 (16-oz.) bag quinoa
• 1 (16-oz.) bag brown rice
• 1 loaf whole-grain bread
• 1 (8-ct.) package whole-grain tortillas
• 1 (8-ct.) package whole-wheat pita
• 1 (16-oz.) bag old-fashioned rolled oats 
• 1 (8-oz.) box chickpea pasta
• 1 (8-oz.) bag chia seeds
• 1 (8-oz.) bag ground flaxseed
• 1 (12-oz.) bag frozen mixed berries
• 1 (10-oz.) package frozen spinach

Dairy & Eggs

• 1 (32-oz.) container low-fat plain Greek yogurt 
• 1 (16-oz.) container low-fat cottage cheese
• 1 (4-oz.) container feta cheese
• 1 (4-oz.) wedge Parmesan cheese
• 1 dozen eggs

Meat, Poultry & Seafood

• 1½ pounds boneless, skinless chicken breasts
• 1½ pounds salmon fillets
• 1 pound peeled and deveined shrimp

Tips for Reducing Abdominal Fat

While there isn’t a single magic food to reduce visceral fat around your abdomen, certain foods, such as lean proteins, high-fiber foods and green tea, offer unique benefits that promote overall health when incorporated into a reduced-calorie eating plan. These foods contribute in different ways to decrease waist circumference.

• Eat a variety of nuts: Eating nuts on a regular basis is associated with a decreased waist circumference and a lower risk of metabolic syndrome.
• Choose lean proteins: Protein from eggs can help you slim down and build muscle. Eating animal protein, including eggs, has been linked with less abdominal fat.
• Choose heart-healthy fats: Avocados and extra virgin olive oil are high in fat but it’s the good kind that keeps your heart healthy and fills you, which helps you not to overeat and to feel more satisfied.
• Make your grains whole: Oats are a powerhouse whole grain, high in satisfying fiber. According to a research study, people who ate at least three servings of whole grains—like oatmeal and brown rice—daily gained less belly fat over a period of three years than those who ate less.
• Eat more plants: Fiber-rich lentils feed healthy gut bacteria and keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens helps you take in fewer calories without increasing hunger.
• Add green tea: Green tea contains compounds that may help keep your abdominal fat in a healthy range. Plus, the caffeine in green tea may help you to burn more fat. Add a cup or two of green tea to your daily routine to get more of its health benefits.
• Get moving: Exercise is also crucial for belly fat loss—combining calorie reduction with increased exercise that burns about 1,000 calories a week may significantly reduce visceral fat compared to making no changes.