Lowering belly fat, also called visceral fat, can have some serious health benefits.
The good news is that losing weight to reduce overall body fat can help reduce visceral fat, too.
And don’t miss ourfallandwinter meal plansthat highlight delicious seasonal foods that help reduce belly fat!
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Snack (62 calories)
Lunch (325 calories)
P.M. natural peanut butter to P.M. snack.
Day 2
Breakfast (250 calories)
A.M.
Snack (30 calories)
Lunch (381 calories)
P.M. ## Day 3
A.M.
Snack (93 calories)
P.M. ## Day 4
A.M.
Snack (35 calories)
P.M. To make it 1,500 calories:Add 1/3 cup unsalted almonds to A.M. snack.
natural peanut butter to breakfast and add 1/4 cup hummus with 3 medium carrots to P.M. snack.
Day 5
Breakfast (253 calories)
A.M.
Snack (16 calories)
P.M. To make it 1,500 calories:Add 1/3 cup unsalted almonds to P.M. snack.
Day 6
A.M.
Snack (164 calories)
Lunch (371 calories)
P.M. natural peanut butter to breakfast, add 1 large pear to A.M. snack and add 1 clementine to lunch.
Day 7
A.M. natural peanut butter to P.M. snack.
Day 9
Breakfast (251 calories)
A.M. natural peanut butter to P.M. snack.
Day 10
A.M. natural peanut butter to P.M. snack.
natural peanut butter to P.M. snack.
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Vegetable Stewto have for lunch on Days 13 and 14. natural peanut butter and 1 small apple to breakfast and add 1/3 cup unsalted almonds to A.M. snack.
Day 13
Breakfast (287 calories)
A.M.
Snack (8 calories)
Lunch (407 calories)
P.M. hummus to A.M. snack and add 1/4 cup guacamole to P.M. snack.
natural peanut butter to P.M. snack.
Week 3
Day 15
Breakfast (293 calories)
A.M.
Snack (95 calories)
P.M. natural peanut butter to A.M. snack.
Day 16
Breakfast (230 calories)
A.M. ## Day 17
P.M. natural peanut butter to P.M. snack.
Breakfast (265 calories)
A.M. To make it 1,500 calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast.
chopped walnuts at A.M. snack and add 1/3 cup unsalted almonds to P.M. snack.
natural peanut butter to breakfast and add 1/4 cup walnuts to P.M. snack.
natural peanut butter to A.M. snack and add 1/3 cup unsalted almonds to P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 2 Tbsp.
Day 24
P.M. natural peanut butter to A.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 3 Tbsp.
natural peanut butter to A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.
natural peanut butter to breakfast and add 1/4 cup hummus and 1 clementine to P.M. snack.
slice of whole-wheat baguette to dinner.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 3 Tbsp.
unsalted almonds to A.M. snack and increase to 2 servingsChicken, Quinoa & Sweet Potato Casseroleat dinner.
You Did It!
Keep up with your healthy habits by finding more healthy recipes to try forbreakfast, lunch and dinner.
