30 Day High-Fiber Meal Plan to Help You Lose Visceral Fat, Created By a Dietitian

Updated: 03 Feb, 2025 • 0 • min read

Table of Contents

Want to slim down around your stomach area? Consuming more fiber may help.

Here are the meals and snacks that will keep you feeling full and satisfied. We're offering three different calorie levels and meal-prep tips to make planning a smooth routine. Let's get started!

Why This Meal Plan is Perfect for You

Daily. Protein is also vital for satiety. Getting enough protein, especially when having fewer calories, can help keep you feeling full and provide sustained energy.

We previously provided meal plans and modifications for 1,200 calorie diets, but no longer do. The 2020-2025 Dietary Guidelines suggest that limiting calories to 1,200 daily may not meet the nutritional needs of most people and can be challenging to maintain long-term. As with other meal plans, be sure to pay attention to your hunger cues and make adjustments as needed to fit your lifestyle and routine.

Week 1

By following these steps, you can enjoy the numerous benefits of meal-prepping, including saving time, reducing stress, and eating healthier.

to dine for breakfast on days 2 through 5

Day 1

Breakfast (337 calories)

Chocolate-Cherry Protein Shake

A.M. Snack (109 calories)

Roasted Buffalo Chickpeas

Lunch (419 calories)

Tofu & Vegetable Scramble

P.M. Snack (131 calories)

1 large pear

Dinner (436 calories)

Chicken and Beans with Pesto Sauce Soup
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Evening Snack (62 calories)

1 medium orange

Eat for lunch on days 2 through 5.

1,494 calories, 64g fat, 83g protein, 164g carbohydrate, 34g fiber, 1,654mg sodium.

to breakfast.

Add ¼ cup of dry-roasted unsalted almonds to breakfast and add them to your evening snack.

Day 2

Breakfast (346 calories)

Apple-Pomegranate Overnight Oats

A.M. Snack (109 calories)

Roasted Buffalo Chickpeas

Lunch (425 calories)

Chicken and Cannellini Bean Pesto Soup
¼ cup hummus
1 cup sliced carrots

P.M. Snack (131 calories)

1 large pear

Dinner (419 calories)

Lemon and Chicken Brown Rice Bowl with Kale

Evening Snack (62 calories)

1 medium orange

The nutrition information is as follows: 1,490 calories, 43g of fat, 84g of protein, 204g of carbohydrates, 36g of fiber, and 2,207mg of sodium.

Add 1 medium apple to the morning snack and add ¼ cup of dry-roasted unsalted almonds to the evening snack.

Add one cup of low-fat plain strained Greek yogurt mixed with one tablespoon of chopped walnuts to your breakfast, one medium apple to your morning snack, and a quarter cup of dry-roasted unsalted almonds to your evening snack.

Day 3

Breakfast (346 calories)

Apple-Pomegranate Overnight Oats

A.M. Snack (180 calories)

1 cup non-fat plain strained Greek yogurt
No-Added-Sugar Chia Seed Jam

Lunch (425 calories)

Pesto Chicken and White Bean Soup
¼ cup hummus
1 cup sliced carrots

P.M. Snack (122 calories)

Mini Stuffed Bell Peppers with White Beans

Dinner (346 calories)

Stuffed Peppers with Sweet Potatoes and Black Beans

Evening Snack (95 calories)

1 medium apple

There are 1,512 calories, 49 grams of fat, and 189 grams of carbohydrate in this substance. It also contains 90 grams of protein, 35 grams of fiber, and 2,030 milligrams of sodium.

Add 2 tablespoons of chopped walnuts to your morning A.M. snack and add 2 tablespoons of natural peanut butter to your evening snack.

Add 2 Tbsp natural peanut butter to breakfast and also evening snack.

Day 4

Breakfast (346 calories)

Apple-Pomegranate Overnight Oats

A.M. Snack (131 calories)

1 large pear

Lunch (425 calories)

Chicken Pesto and White Bean Soup
¼ cup hummus
1 cup sliced carrots

P.M. Snack (122 calories)

Mini Sweet Bell Peppers Stuffed with White Beans

Dinner (460 calories)

There are Roasted Salmon Tacos with Corn & Pepper Salsa that can be made with a 30-minute cooking time.

The nutritional information consists of 1,483 calories, 44 grams of fat, 85 grams of protein, 204 grams of carbohydrates, 36 grams of fiber, and 1,742 milligrams of sodium.

Add one-fourth cup of dry-roasted unsalted almonds to your morning snack and also add one medium apple as an evening snack.

Add a quarter cup of dry-roasted unsalted almonds to your A.M. snack, and have a medium apple with 2 tablespoons of natural peanut butter for your evening snack.

Day 5

Breakfast (346 calories)

Apple-Pomegranate Overnight Oats

A.M. Snack (213 calories)

1 cup low-fat plain strained yogurt
No-Added-Sugar Chia Seed Jam
1 Tbsp. sliced almonds

Lunch (425 calories)

Italian-Inspired Chicken and White Bean Soup
¼ cup hummus
1 cup sliced carrots

P.M. Snack (122 calories)

Stuffed Mini Bell Peppers with White Beans

Dinner (338 calories)

Beef and Cabbage Noodles, All on One Sheet Pan

Evening Snack (62 calories)

1 cup blackberries

1,505 calories, 52g of fat, 97g of protein, 170g of carbohydrates, 32g of fiber, 2,007mg of sodium.

Include 1 cup of low-fat plain kefir in your breakfast, and add ¼ cup of dry-roasted unsalted almonds to your evening snack.

To eat for breakfast, add 1/4 cup of dry-roasted, unsalted almonds to the list. To have as a snack in the evening, add 1/4 cup of dry-roasted, unsalted almonds.

Day 6

Breakfast (357 calories)

Spinach and Egg Scramble with Raspberries
1 medium orange

A.M. Snack (213 calories)

1 cup low-fat plain strained W western-style yogurt
No-Added-Sugar Chia Seed Jam
1 Tbsp. sliced almonds

Lunch (337 calories)

Quinoa Chicken Kale Salad
½ cup blueberries

P.M. Snack (131 calories)

1 large pear

Dinner (398 calories)

Shrimp and Gnocchi with Pesto Cream Sauce and Peas

Evening Snack (62 calories)

1 cup blackberries

This food has approximately 1,499 calories, 53 grams of fat, 89 grams of protein, 175 grams of carbohydrates, 34 grams of fiber, and 1,690 milligrams of sodium.

Add one cup of low-fat plain kefir to your breakfast and add a quarter cup of dry-roasted unsalted almonds to your evening snack.

To start your day, include ¼ cup of dry-roasted unsalted almonds as a part of your breakfast.

Day 7

Breakfast (337 calories)

Chocolate-Cherry Protein Shake

A.M. Snack (213 calories)

1 cup low-fat plain strained yogurt
No-Added-Sugar Chia Seed Jam
1 Tbsp. sliced almonds

Lunch (337 calories)

Grilled Chicken Salad with Kale and Quinoa
½ cup blueberries

P.M. Snack (122 calories)

Mini Bell Peppers Stuffed with White Beans

Dinner (499 calories)

Creamy Garlic-Parmesan Butter Beans

Here are the nutrition facts: 1,508 calories, 58 grams of fat, 90 grams of protein, 166 grams of carbohydrates, 30 grams of fiber, 1,720 milligrams of sodium.

to breakfast.

Add ¼ cup of dry-roasted unsalted almonds to your breakfast meal and also have them as an evening snack.

Week 2

Mastering the Art of Meal Preparation for the Entire Week:

1. What should i have for breakfast throughout the week?

Day 8

Breakfast (357 calories)

Spinach and Egg Scramble with Raspberries
1 medium orange

A.M. Snack (180 calories)

One cup of low-fat plain strained Greek yogurt
No-Added-Sugar Chia Seed Jam

Lunch (353 calories)

Cucumber-Chicken Green Goddess Wrap

P.M. Snack (62 calories)

1 cup blackberries

Dinner (529 calories)

Stuffed Cabbage Soup
implest Spinach Salad

To have as your meal on days nine through twelve.

- Sodium: 1,826mg

Add 2 tablespoons of chopped walnuts to your morning snack and add ¼ cup of dry-roasted unsalted almonds to your evening snack.

Add to your breakfast: ¼ cup dry-roasted unsalted almonds.

Day 9

Breakfast (584 calories)

Shredded Wheat Cereal with Raisins and Walnuts

A.M. Snack (131 calories)

1 large pear

Lunch (332 calories)

Stuffed Cabbage Soup
1 clementine

P.M. Snack (122 calories)

Mini Bell Peppers with White Bean Filling

Dinner (339 calories)

Walnut-Rosemary Crusted Salmon
Roasted Brussels Sprouts with Goat Cheese and Pomegranate

The information indicates that a particular food item has 1,508 calories, with a high content of fat at 73 grams, a substantial amount of protein at 72 grams, and a significant amount of carbohydrates, specifically 162 grams, including 31 grams of fiber, and a notable quantity of sodium, totaling 1,089 milligrams.

Have a medium apple with 2 tablespoons of natural peanut butter as an evening snack.

Add ¼ cup of dry-roasted unsalted almonds to our morning snack and add a medium apple with 2 tablespoons of natural peanut butter as our evening snack.

Day 10

Breakfast (584 calories)

Shredded Wheat with Raisins and Walnuts

A.M. Snack (180 calories)

One standard cup low-fat plain strained yogurt
No-Added-Sugar Chia Seed Jam

Lunch (332 calories)

Stuffed Cabbage Soup
1 clementine

P.M. Snack (62 calories)

1 cup blackberries

Dinner (336 calories)

Married Up Chicken and Spaghetti Squash Casserole

Evening Snack (32 calories)

½ cup raspberries

Dinner plans for tomorrow night.

The information provided indicates: 1,525 calories, 74 grams of fat, 87 grams of protein, 144 grams of carbohydrates, 30 grams of fiber, and 966 milligrams of sodium.

Add two tablespoons of chopped walnuts to your morning snack and also add a quarter cup of dry-roasted unsalted shelled pistachios to your evening snack.

Add 1 cup low-fat plain kefir to your breakfast, 2 Tbsp of chopped walnuts to your afternoon snack, ¼ cup of dry-roasted unsalted shelled pistachios to your evening snack, and change your evening snack to 1 medium banana.

Day 11

Breakfast (357 calories)

Scrambled Eggs with Spinach and Fresh Raspberries
1 medium orange

A.M. Snack (213 calories)

One cup of low-fat, plain strained Greek yogurt
No-Added-Sugar Chia Seed Jam
1 Tbsp. sliced almonds

Lunch (332 calories)

Stuffed Cabbage Soup
1 clementine

P.M. Snack (122 calories)

Roasted Mini Bell Peppers Stuffed with White Beans

Dinner (336 calories)

Marriage of Chicken and Spaghetti Squash Casserole

Evening Snack (131 calories)

1 large pear

This item contains approximately 1,491 calories, 64 grams of fat, 94 grams of protein, 144 grams of carbohydrates, 31 grams of fiber, and 1,420 milligrams of sodium.

Include one cup of low-fat kefir in your breakfast and add ¼ cup of dry-roasted unsalted almonds to your evening snack.

Add ¼ cup of dry-roasted unsalted almonds to the breakfast list and also to the P.M. snack list.

Day 12

Breakfast (584 calories)

Shredded Wheat with Raisins and Walnuts

A.M. Snack (170 calories)

Cottage Cheese-Berry Bowl

Lunch (332 calories)

Stuffed Cabbage Soup
1 clementine

P.M. Snack (48 calories)

¾ cup raspberries

Dinner (378 calories)

Shrimp Cobb Salad with Dijon Vinaigrette

This information indicates that a given food or meal contains approximately 1,512 total calories, 82 grams of fat, 82 grams of protein, 131 grams of carbohydrates, 30 grams of dietary fiber, and 1,071 milligrams of sodium.

Add a medium-sized apple with 2 tablespoons of natural peanut butter as an evening snack.

Add ¼ cup of dry-roasted unsalted almonds to your P.M. snack, and also include a medium apple with 2 tablespoons of natural peanut butter as an evening snack.

Day 13

Breakfast (584 calories)

Whole Wheat Biscuits with Dried Raisins and Chopped Walnuts

A.M. Snack (21 calories)

¼ cup blueberries

Lunch (353 calories)

Cucumber-Chicken Green Goddess Wrap

P.M. Snack (131 calories)

1 large pear

Dinner (430 calories)

Easy Pea & Spinach Carbonara

1,519 calories, 67g of fat, 56g of protein, 190g of carbs, 32g of fiber, 1,242mg of sodium.

Alter A.M. snack to 1 medium apple, and add ¼ cup of dry-roasted unsalted almonds to P.M. snack.

Change the morning snack to 1 medium apple with 2 tablespoons of natural peanut butter and add one quarter cup of dry-roasted unsalted almonds to the evening snack.

Day 14

Breakfast (357 calories)

Scrambled Eggs with Fresh Spinach and Raspberries
1 medium orange

A.M. Snack (196 calories)

One cup of low-fat plain strained Greek yogurt
No-Added-Sugar Chia Seed Jam
¼ cup raspberries

Lunch (353 calories)

Cucumber-Chicken Green Goddess Wrap

P.M. Snack (62 calories)

1 cup blackberries

Dinner (529 calories)

Skillet Bruschetta Chicken
Green Bean Salad with Balsamic Glaze and Sliced Tomatoes

1,496 calories, 77 grams of fat, 98 grams of protein, 108 grams of carbohydrate, 30 grams of fiber, 1,783 milligrams of sodium.

Add one medium-sized apple and two tablespoons of natural peanut butter as an evening snack.

Add a quarter cup of dry-roasted unsalted almonds to your P.M. snack and have 1 medium-sized apple with 2 tablespoons of natural peanut butter as an evening snack.

Week 3

Meal Preparation for a Full Week:

to have for breakfast on days 16 through 19.
You can have this for lunch from days 16 through 19.

Day 15

Breakfast (350 calories)

1 cup low-fat plain strained yogurt
No-Added-Sugar Chia Seed Jam
½ cup sliced strawberries
Three tablespoons of chopped nuts, like walnuts.

A.M. Snack (131 calories)

1 large pear

Lunch (337 calories)

Quinoa and Chicken Kale Salad
½ cup blueberries

P.M. Snack (122 calories)

Mini Bell Pepper Filled with White Beans

Dinner (447 calories)

Smoked Salmon with Roasted Chickpeas and Leafy Greens

Evening Snack (95 calories)

1 medium apple

This food has: 1,481 total calories, 58 grams of fat, 92 grams of protein, 155 grams of carbohydrate, 33 grams of fiber, and 1,442 milligrams of sodium.

Add 1/4 cup chopped walnuts to breakfast, add 1 cup blueberries to lunch, and add 2 tablespoons of natural peanut butter to the evening snack.

Increase the amount of chopped walnuts at breakfast to a quarter cup, add a quarter cup of dry-roasted unsalted almonds to your morning snack, swap the blueberries for a medium banana at lunch and add two tablespoons of natural peanut butter to your evening snack.

Day 16

Breakfast (398 calories)

Lemon-Blueberry Overnight Oats
1 cup nonfat plain kefir

A.M. Snack (95 calories)

1 medium apple

Lunch (484 calories)

Anti-Inflammatory Vegetable-Packed Grain Bowls
3-oz. cooked chicken breast

P.M. Snack (62 calories)

1 medium orange

Dinner (485 calories)

Chicken Hummus Bowls

This food item contains approximately 1,523 calories, 50 grams of fat, 93 grams of protein, 180 grams of carbohydrates, 34 grams of fiber, and 1,709 milligrams of sodium.

Add 1/4 cup of dry-roasted unsalted almonds to your nighttime snack, and include 1 medium-sized peach as your evening snack.

Add 2 tablespoons of natural peanut butter to the morning snack, ¼ cup of dry-roasted unsalted almonds to the evening snack, and add one medium peach as a late evening snack.

Day 17

Breakfast (398 calories)

Lemon-Blueberry Overnight Oats
One cup of low-fat plain kefir

A.M. Snack (122 calories)

Stuffed Mini Bell Peppers with White Beans

Lunch (484 calories)

Anti-Inflammatory Vegetable-Packed Grain Bowls
3-oz. cooked chicken breast

P.M. Snack (95 calories)

1 medium apple

Dinner (398 calories)

Peanut-Ginger Tofu Scramble
Half a cup of cooked brown rice

The nutritional information includes: 1497 calories, 47 grams of fat, 83 grams of protein, 192 grams of carbohydrates, 34 grams of fiber, and 1574 milligrams of sodium.

Add 1 medium banana to the lunch menu and include 2 tablespoons of natural peanut butter in the P.M. snack.

Add one medium banana to your lunch and two tablespoons of natural peanut butter to your P.M. snack, also add a quarter cup of dry-roasted unsalted almonds as an evening snack.

Day 18

Breakfast (398 calories)

Lemon-Blueberry Overnight Oats
1 cup low-fat plain yogurt drink made from kefir grains.

A.M. Snack (122 calories)

Mini Bell Peppers Stuffed with White Beans

Lunch (484 calories)

Anti-Inflammatory Vegetable-Packed Grain Bowls
3-oz. cooked chicken breast

P.M. Snack (95 calories)

1 medium apple

Dinner (374 calories)

Cauliflower Rice-Stuffed Peppers

Evening Snack (42 calories)

½ cup blueberries

1,515 calories, 48 grams of fat, 95 grams of protein, 180 grams of carbohydrates, 31 grams of fiber, and 1,639 milligrams of sodium.

Include 1 cup of sliced strawberries with lunch and add 2 tablespoons of natural peanut butter to the evening snack.

Add 1 cup of sliced strawberries to your lunch, 2 tablespoons of natural peanut butter to your evening snack, and ¼ cup of dry-roasted unsalted almonds to your evening snack.

Day 19

Breakfast (398 calories)

Lemon-Blueberry Overnight Oats
1 cup low-fat plain yogurt

A.M. Snack (122 calories)

Mini Bell Peppers Stuffed with White Beans

Lunch (484 calories)

Anti-Inflammatory Vegetable-Packed Grain Bowls
3-oz. cooked chicken breast

P.M. Snack (62 calories)

1 medium orange

Dinner (442 calories)

Slow-Cooker Buffalo Chicken Chili
Simple Cabbage Salad

For lunch on days 21 and 22.

1,507 calories, 42 grams of fat, 93 grams of protein, 190 grams of carbohydrates, 37 grams of fiber, 1,811 milligrams of sodium.

Include 1 medium apple in addition to 2 tablespoons of natural peanut butter as a snack to have in the evening.

Add one-fourth cup of dry-roasted unsalted almonds to your evening P.M. snack, and as an evening snack, enjoy one medium apple with two tablespoons of natural peanut butter.

Day 20

Breakfast (350 calories)

One cup of low-fat, plain strained Greek yogurt
No-Added-Sugar Chia Seed Jam
½ cup sliced strawberries
Three tablespoons of chopped nuts, such as walnuts.

A.M. Snack (122 calories)

Roasted Mini Bell Peppers with White Bean Filling

Lunch (319 calories)

Slow-Cooker Buffalo Chicken Chili

P.M. Snack (170 calories)

Cottage Cheese-Berry Bowl

Dinner (368 calories)

Green Goddess Salad
1-oz. slice whole-wheat baguette

Evening Snack (176 calories)

One-fourth cup of dry-roasted and unsalted pistachios that have been shelled.

This nutritional information comes in at 1,503 calories, with 61 grams of fat, 109 grams of protein, 140 grams of carbohydrate, and 32 grams of fiber, along with 1,520 milligrams of sodium.

to breakfast.

To breakfast, one large apple. To lunch, 1 ½ cups of sliced strawberries for the evening snack.

Day 21

Breakfast (350 calories)

1 cup low-fat plain strained yogurt, Greek-American style
No-Added-Sugar Chia Seed Jam
½ cup sliced strawberries
3 tablespoons of chopped nuts, such as walnuts

A.M. Snack (131 calories)

1 large pear

Lunch (319 calories)

Slow-Cooker Buffalo Chicken Chili

P.M. Snack (95 calories)

1 medium apple

Dinner (581 calories)

Sheet-Pan Chicken with White Beans & Mushrooms

This nutritional information is as follows: 1,475 calories, 64 grams of fat, 87 grams of protein, 146 grams of carbohydrate, 31 grams of fiber, and 1,138 milligrams of sodium.

Eat breakfast and have one medium-sized peach as an evening snack.

Add ¼ cup of dry-roasted unsalted pistachios to your breakfast snack. Include pistachios as a P.M. snack and add a medium peach as an evening snack.

Week 4

Planning Your Meals for the Entire Week:

Enjoy these options for breakfast over the next three days:
Meals to have for lunch from the 23rd day through the 26th day.

Day 22

Breakfast (344 calories)

Avocado & Arugula Omelet

A.M. Snack (170 calories)

Cottage Cheese-Berry Bowl

Lunch (360 calories)

White Bean and Vegetable Salad

P.M. Snack (176 calories)

One-quarter cup of dry-roasted unsalted pistachios that have been shelled.

Dinner (422 calories)

Quick and Easy Sheet-Pan Salmon & Vegetables

Evening Snack (42 calories)

½ cup blueberries

1,515 calories, 92 grams of fat, 83 grams of protein, 102 grams of carbohydrate, 30 grams of fiber, 1,429 milligrams of sodium.

to breakfast.

She would have a breakfast that consisted of ¼ cup of dry-roasted unsalted almonds as a mid-morning pick-me-up, meanwhile, around dinner time, she would opt for a ¼ cup of dry-roasted unsalted almonds as an evening snack.

Day 23

Breakfast (363 calories)

Mango, Passion Fruit, and Coconut Chia Seed Pudding

A.M. Snack (170 calories)

Cottage Cheese-Berry Bowl

Lunch (393 calories)

Salad with Roasted Sweet Potatoes, Kale, and Chicken, served with a Peanut-based Dressing.

P.M. Snack (62 calories)

1 medium orange

Dinner (510 calories)

Lemon-Herb Roasted Chicken
Beet Salad with Goat Cheese and Balsamic Vinaigrette

The amount is 1,498 calories, 71 grams of fat, 89 grams of protein, 131 grams of carbohydrate, 38 grams of fiber, and 1,456 milligrams of sodium.

to breakfast.

to breakfast and ¼ cup dry-roasted, unsalted almonds for the P.M. snack.

Day 24

Breakfast (363 calories)

Mango, Passion Fruit and Coconut Chia Seed Pudding

A.M. Snack (170 calories)

Cottage Cheese-Berry Bowl

Lunch (393 calories)

Peanut-crusted Chicken & Kale Salad with Sweet Potatoes

P.M. Snack (176 calories)

¼ cup of dry-roasted, unsalted, and shelled pistachios.

Dinner (399 calories)

Sheet Pan Balsamic-Parmesan Roasted Chickpeas and Vegetables

1,501 calories, 79 grams of fat, 73 grams of protein, 128 grams of carbohydrates, 40 grams of fiber, 1,225 milligrams of sodium.

Add one medium-sized apple along with two tablespoons of natural peanut butter as a snack in the evening.

Include 1 cup low-fat plain strained Greek-style yogurt with 1 tablespoon of chopped walnuts in your breakfast and have 1 medium apple with 2 tablespoons of natural peanut butter as an evening snack.

Day 25

Breakfast (363 calories)

Mango, Passion Fruit, and Coconut Chia Seed Pudding

A.M. Snack (170 calories)

Cottage Cheese-Berry Bowl

Lunch (393 calories)

Salad of Sweet Potatoes, Kale, and Chicken with a Peanut Sauce.

P.M. Snack (176 calories)

Quarter cup of dry-roasted unsalted shelled pistachios.

Dinner (381 calories)

Pan-Seared Halibut Fish Tacos with Cilantro Slaw

Evening Snack (35 calories)

1 clementine

A food item contains 1,518 calories, 71 grams of fat, 88 grams of protein, 140 grams of carbohydrate, 38 grams of fiber, and 1,483 milligrams of sodium.

Change evening snack to 1 medium apple with 2 1/2 tablespoons natural peanut butter.

Add ¾ cup low-fat, plain strained yogurt along with 1 tablespoon of chopped walnuts to the evening snack and switch to 1 medium apple with 2 ½ tablespoons of natural peanut butter as the evening option.

Day 26

Breakfast (344 calories)

Avocado & Arugula Omelet

A.M. Snack (131 calories)

1 large pear

Lunch (393 calories)

Mixed Greens Salad with Roasted Sweet Potatoes, Kale, and Grilled Chicken, served with a Creamy Peanut-Based Dressing.

P.M. Snack (31 calories)

½ cup blackberries

Dinner (578 calories)

Roasted Squash Hummus Bowls

This item contains 1,477 calories, 82 grams of fat, 63 grams of protein, 132 grams of carbohydrates, 30 grams of fiber, and 1,707 milligrams of sodium.

to breakfast.

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Day 27

Breakfast (344 calories)

Avocado & Arugula Omelet

A.M. Snack (131 calories)

1 large pear

Lunch (419 calories)

Tofu & Vegetable Scramble

P.M. Snack (95 calories)

1 medium apple

Dinner (460 calories)

Grilled Shrimp Over Brown Rice Bowl with Fresh Tomatoes and Avocado

Evening Snack (62 calories)

1 medium orange

To have for lunch on days 28 through 30.

There are 1,511 calories, 76 grams of fat, 75 grams of protein, 149 grams of carbohydrate, 34 grams of fiber, and 1,904 milligrams of sodium.

to breakfast.

Eat breakfast and 2 tablespoons of natural peanut butter for pint-sized snacks.

Day 28

Breakfast (337 calories)

Chocolate-Cherry Protein Shake

A.M. Snack (170 calories)

Cottage Cheese-Berry Bowl

Lunch (466 calories)

Autumn Delight Salad with Roasted Squash and Lentils

P.M. Snack (176 calories)

One-quarter cup of dry-roasted unsalted pistachios without shells.

Dinner (343 calories)

Sheet-Pan Chicken Fajita Bowls

The item contains 1,493 calories, 69 grams of fat, 95 grams of protein, 141 grams of carbohydrate, 35 grams of fiber, and 1,165 milligrams of sodium.

to breakfast.

Breakfast will consist of one medium apple; lunch will consist of one cup of low-fat plain kefir as the P.M. snack.

Week 5

Day 29

Breakfast (295 calories)

Scrambled Eggs with Spinach and Raspberries

A.M. Snack (170 calories)

Cottage Cheese-Berry Bowl

Lunch (466 calories)

Autumnal Bowl

P.M. Snack (176 calories)

¼ cup dry-roasted salt-free pistachios without shells

Dinner (402 calories)

Garlic-Herb Crusted Roast Pork Tenderloin with Parsnip Purée and Braised Kale

Nutritional information: 1,509 calories, 82 grams of fat, 88 grams of protein, 119 grams of carbohydrate, 35 grams of fiber, and 1,453 milligrams of sodium.

to breakfast.

For breakfast, include 1 medium apple, and for lunch, add 1 medium banana.

Day 30

Breakfast (350 calories)

1 cup low-fat plain strained Greek yogurt
No-Added-Sugar Chia Seed Jam
½ cup sliced strawberries
Three tablespoons of chopped nuts, for instance, walnuts.

A.M. Snack (131 calories)

1 large pear

Lunch (466 calories)

Roasted Squash and Lentil Kale Salad

P.M. Snack (122 calories)

Mini Bell Peppers Stuffed with White Beans

Dinner (438 calories)

Pan-Seared Flounder with Zesty Lemon Pepper
Chickpea, Beet, and Feta Salad with Lemon, Garlic Vinaigrette

The nutrition information for a food item includes: 1,507 calories, 72 grams of fat, 86 grams of protein, 140 grams of carbohydrate, 37 grams of fiber, and 1,483 milligrams of sodium.

Include 1 medium apple and 2 tablespoons of natural peanut butter in a snack you have in the evening.

Add ¼ cup of dry-roasted unsalted almonds to your A.M. snack and add 1 medium apple with 2 tablespoons of natural peanut butter as an evening snack.

Frequently asked Questions

Is it acceptable to combine meals even if one particular dish is not something I enjoy?

When making an exchange and keeping an eye on calories, make sure to select a meal with the same number of calories and nutritional balance, or be prepared to adjust one or two snacks if necessary.

Can I eat the same meal for breakfast or lunch every day?

If doing the same thing every morning or every day at lunch makes it easier for you, then go for it! Most of our breakfast and lunch options are in the range of 350 to 400 calories, so a simple trade-off should work well for most people. There are a couple of higher-calorie breakfast and lunch options available, though. If you're making a switch with one of our higher calorie choices, be sure to check your snack options and adjust them as needed.

Why is it that there isn't an option for a 1,200 calorie setting?

We no longer offer modifications for 1,200-calorie diets in our meal plans. According to the 2020-2025 Dietary Guidelines for Americans, most people cannot meet their nutritional needs with a 1,200-calorie daily limit, and following such a diet for a long time can be unhealthy.

Can fiber intake contribute to weight loss efforts?

Healthy eating emphasizes the inclusion of whole grains, beans, lentils, nuts, seeds, fruits and vegetables.

Key Foods to Focus On for a High Fiber Diet:

Beans
Lentils
Whole grains
Fruits
Vegetables
Avocado
Nuts
Seeds
Edamame

What Is Visceral Fat and Why Should You Care?

Eating a high-fiber diet, boosting physical activity, doing strength-training exercises, getting enough sleep, and managing stress are strategies that may help you reduce belly fat. You might want to talk to a registered dietitian or your healthcare provider for extra guidance.

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Our meal plans are designed to be simple and flavorful. Each plan is tailored to specific health needs and lifestyle goals, and we use a comprehensive nutrition database to ensure their accuracy. Keep in mind that individual nutritional needs may vary, so we recommend using these meal plans as a starting point and making adjustments as needed.

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