Research, such as the 2022 review in Frontiers in endocrinologyshows that people under 65 who have less visceral belly fat (the fat that surrounds your organs) have a lower risk of type 2 diabetes and heart disease, as well as a lower risk of dying from these conditions.
While there is no single magic food to reduce belly fat, certain foods, such as whole grains, green tea, and eggs, offer unique benefits in promoting overall health when incorporated into a low-calorie diet plan. These foods contribute to reducing waist size in several ways. Exercise is also crucial for losing belly fat. A 2022 Journal of British Sports Medicine One study found that combining calorie reduction with increased exercise that burned about 1,000 calories per week significantly reduced belly fat compared to doing nothing.
This 7-day meal plan includes these belly-healthy foods, along with vegetables, fruits, healthy fats, and proteins, prepared in delicious ways to help you lose harmful belly fat and feel great.
How we make meal plans
Certified dieticians create a thoughtful approach FoodWell’s meal plans that are easy to follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle it is targeting and is analyzed for accuracy using the nutritional database, ESHA Food Processor. Because nutritional needs vary from person to person, we encourage you to use these plans as inspiration and modify them as you see fit.
How to prepare your meals for the week
- Prepare the spinach artichoke salad with parmesan vinaigrette and eat it for lunch on days 2 through 5. Store the salad in an airtight container and the dressing separately in a small container.
- Make the Muffin-Tin Omelets with Feta & Peppers for a quick breakfast on Days 1, 2, 3, and 7. Store in glass airtight containers. Wrap in a paper towel and microwave on High for 20-30 seconds when ready to eat. Freeze any leftover egg muffins.
- Make the Chili Lime Peanuts and store them in an airtight glass container to keep them fresh.
Day 1
Belly Health Boost: According to a 2022 study in the International Journal of Environmental Research and Public HealthEating nuts regularly is associated with a smaller waist size and a lower risk of metabolic syndrome. And the kick of capsaicin from the chili spice in the Chile-Lime Peanuts recipe may suppress your appetite in the short term, according to a 2022 Pharmaceuticals (Basel) judge so that you don’t overeat.
Breakfast (290 calories, 4 g fiber)
AM 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)
PM Snack (221 calories, 4 g fiber)
Dinner (410 calories, 13 g fiber)
- 2 cups baked vegetable soup
- 1 (4 inch) whole wheat pita bread, 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
Day 2
Belly Health Boost: Chickpeas are a belly-health food with 7 g of fiber and 7 g of protein in 1/2 cup, according to the USDA. Those nutrients fill you up and stabilize your blood sugar, so you stay full longer after eating. You’ll love them in today’s Chickpea Pasta with Lemon-Parsley Pesto.
Breakfast (290 calories, 4 g fiber)
AM 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)
PM Snack (46 calories, 2 g fiber)
- 1 1/2 cups popcorn with 1 tsp. Italian herbs
Dinner (630 calories, 12 g fiber)
Meal preparation tip: Reserve 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
Belly Health Boost: Green tea contains compounds that may help keep your belly fat at healthy levels, according to a 2022 study in the 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 MetabolismAdd a cup or two of green tea to your daily routine to reap more of its health benefits.
Breakfast (290 calories, 4 g fiber)
AM Snack (210 calories, 4 g fiber)
- 1 medium banana
- 1 tablespoon peanut butter
Lunch (324 calories, 4 g fiber)
PM Snack (159 calories, 11 g fiber)
- 1/2 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
Belly Health Boost: Fiber-rich lentils feed healthy gut bacteria and keep everything moving smoothly through your intestines to prevent bloating and constipation. And adding dark, leafy greens, like we’re doing for dinner tonight, can help you cut down on calories without increasing your hunger.
Breakfast (380 calories, 10 g fiber)
AM Snack (113 calories, 1 g fiber)
Lunch (324 calories, 4 g fiber)
PM 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
Belly Health Boost: Oats are a powerful whole grain, rich in satisfying fiber. According to a 2021 study in The magazine for nutritionPeople who ate at least three servings of whole grains, such as oatmeal and brown rice, daily gained less belly fat over a four-year period than those who ate less. Today’s easy breakfast recipe delivers a healthy dose of whole grains in the form of delicious granola.
Breakfast (490 calories, 18 g fiber)
- 1 cup kefir
- 3/4 cup unsweetened granola
- 3/4 cup raspberries
- 8 oz. green tea
AM Snack (113 calories, 1 g fiber)
Lunch (324 calories, 4 g fiber)
PM 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
Belly Health Boost: Avocados are high in fat, but they are the good kind that keep your heart healthy and keep you feeling full. This will prevent you from overeating and will make you feel fuller.
Breakfast (296 calories, 6 g fiber)
AM Snack (113 calories, 1 g fiber)
Lunch (360 calories, 13 g fiber)
AM Snack (210 calories, 4 g fiber)
- 1 medium banana
- 1 tablespoon peanut butter
Dinner (532 calories, 5 g fiber)
- 1 portion Shrimp Paulista
- 1 cup cooked brown rice with 1 tsp chopped parsley
- 1 cup steamed broccoli florets, sprinkled with 2 tsp olive oil and seasoned with 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
Day 7
Belly Health Boost: Egg protein can help you lose weight and build muscle. Eating animal protein, including eggs, has been linked to less belly fat, according to a 2022 study in Diabetology and metabolic syndrome.
Breakfast (290 calories, 4 g fiber)
AM Snack (200 calories, 5 g fiber)
- 1 medium apple
- 1 tablespoon peanut butter
Lunch (230 calories, 11 g fiber)
PM Snack (186 calories, 11 g fiber)
- 3/4 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