Research like the 2022 review Frontiers in EndocrinologyStudies show that individuals under age 65 who have less visceral fat, the fat that surrounds your organs, have a lower risk of Type 2 diabetes and heart disease, and a lower risk of dying from these conditions.
While there is no single magic food that will reduce belly fat, certain foods, such as whole grains, green tea, and eggs, offer unique benefits in supporting overall health when included in a low-calorie eating plan. These foods contribute to reducing waist circumference in different ways. Exercise is also important for losing belly fat. 2022 British Journal of Sports Medicine One review found that combining calorie reduction with exercise that burns about 1,000 calories per week significantly reduced belly fat compared to making no changes.
This seven-day meal plan packs in delicious belly-healthy foods, vegetables, fruits, healthy fats, and proteins to help you lose belly fat and feel great.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s Meal plans are easy to follow and delicious. Each meal plan meets specific parameters based on the health and/or lifestyle goal it targets and is analyzed for accuracy using the ESHA Food Processor nutrition database. Since nutritional needs vary from person to person, we recommend using these plans as inspiration and adjusting as you see fit.
How to Plan Your Food Week
- Prepare Spinach and Artichoke Salad with Parmesan Vinaigrette to serve for lunch on days 2 through 5. Store the salad in an airtight container and the dressing in a separate small bowl.
- Make Feta Cheese and Pepper Muffin-Tin Omelets for a quick grab-and-go breakfast on Days 1, 2, 3, and 7. Store in airtight glass containers. Wrap in a paper towel and microwave on High for 20 to 30 seconds when ready to eat. Freeze leftover egg muffins.
- Prepare Chile-Lemon Peanuts and store in an airtight glass container to maintain freshness.
1 day
Supports Abdominal Health: According to a study conducted in 2022 International Journal of Environmental Research and Public Healthregularly eating nuts is linked to a smaller waistline and a lower risk of metabolic syndrome. And a 2022 study found that the capsaicin from the hot sauce spice in Chile-Lemon Pistachio may suppress your appetite in the short term. Pharmaceuticals (Basel) review so you don’t overeat.
Breakfast (290 calories, 4g fiber)
Morning Snack (214 calories, 11g fiber)
- 1 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 teaspoons of chia seeds
Lunch (345 calories, 8g fiber)
Lunch Snack (221 calories, 4g fiber)
Dinner (410 calories, 13g fiber)
- 2 cups Baked Vegetable Soup
- 1 (4-inch) whole-wheat pita, toasted and topped with 1/4 cup hummus
Daily Totals: 1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodium
2 days
Supports Abdominal Health: Chickpeas are a belly-healthy food, with 7 grams of fiber and 7 grams of protein in 1/2 cup, according to the USDA. These nutrients fill you up and help balance your blood sugar, keeping you fuller longer after eating. You’ll love them in today’s Chickpea Pasta with Lemon Parsley Pesto.
Breakfast (290 calories, 4g fiber)
Morning Snack (214 calories, 11g fiber)
- 1 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 teaspoons of chia seeds
Lunch (324 calories, 4g fiber)
Afternoon Snack (46 calories, 2g fiber)
- 1 1/2 cups air-popped popcorn, topped with 1 teaspoon Italian seasoning
Dinner (630 calories, 12g fiber)
Meal Preparation Tip: Save 1 cup of the Oven Roasted Root Vegetables that were part of tonight’s dinner preparation 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
3 days
Supports Abdominal Health: According to a 2022 study, green tea contains compounds that can help you keep your belly fat within a healthy range. International Journal of Environmental Research and Public HealthPlus, the caffeine in green tea may help you burn more fat, according to a 2022 study. International Journal of Sports Nutrition and Exercise MetabolismTo enjoy more of the health benefits of green tea, add a cup or two of green tea to your daily routine.
Breakfast (290 calories, 4g fiber)
Morning Snack (210 calories, 4g fiber)
- 1 medium banana
- 1 tablespoon peanut butter
Lunch (324 calories, 4g fiber)
Afternoon Snack (159 calories, 11g fiber)
- 1/2 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 teaspoons of chia seeds
Dinner (446 calories, 10g fiber)
Evening Snack (103 calories, 3g fiber)
Daily Totals: 1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodium
4 days
Supports Abdominal Health: Lentils are rich in fiber and feed healthy gut bacteria, keeping things moving smoothly through your intestines to prevent bloating and constipation. And adding dark leafy greens, like we did in our meal tonight, will help you eat fewer calories without increasing hunger.
Breakfast (380 calories, 10g fiber)
Morning Snack (113 calories, 1g fiber)
Lunch (324 calories, 4g fiber)
Afternoon Snack (222 calories, 4g fiber)
Dinner (453 calories, 14g fiber)
Daily Totals: 1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium
5 days
Supports Abdominal Health: Oats are a powerful whole grain that is rich in satiating fiber. According to a 2021 study Nutrition Journalpeople who ate at least three servings of whole grains a day (like oatmeal and brown rice) gained less belly fat over a 4-year period than those who ate fewer. Today’s easy breakfast recipe offers a healthy dose of whole grains in the form of delicious muesli.
Breakfast (490 calories, 18g fiber)
- 1 glass of kefir
- 3/4 cup unsweetened muesli
- 3/4 cup raspberries
- 8 oz green tea
Morning Snack (113 calories, 1g fiber)
Lunch (324 calories, 4g fiber)
Afternoon Snack (95 calories, 4g fiber)
Dinner (497 calories, 8g fiber)
Daily Totals: 1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium
6 days
Supports Abdominal Health: It’s true that avocados are high in fat, but this is the good kind of fat that keeps your heart healthy and keeps you full, preventing you from overeating and making you feel fuller for longer.
Breakfast (296 calories, 6g fiber)
Morning Snack (113 calories, 1g fiber)
Lunch (360 calories, 13g fiber)
Morning Snack (210 calories, 4g fiber)
- 1 medium banana
- 1 tablespoon peanut butter
Dinner (532 calories, 5g fiber)
- 1 portion of Shrimp Paulista
- 1 cup cooked brown rice, topped with 1 teaspoon chopped parsley
- 1 cup steamed broccoli florets, seasoned with 2 teaspoons olive oil and a pinch of salt and pepper
Daily Totals: 1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodium
7 days
Supports Abdominal Health: Protein from eggs can help you lose weight and build muscle. A 2022 study found that eating animal protein, including eggs, was linked to less belly fat. Diabetology and Metabolic Syndrome.
Breakfast (290 calories, 4g fiber)
Morning Snack (200 calories, 5g fiber)
- 1 medium apple
- 1 tablespoon peanut butter
Lunch (230 calories, 11g fiber)
Afternoon Snack (186 calories, 11g fiber)
- 3/4 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 teaspoons of chia seeds
Dinner (605 calories, 8g fiber)
Daily Totals: 1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium