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

This 7-day meal plan includes tasty, nutritious foods that can help decrease belly fat and reduce your risk of certain diseases.

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

Updated on August 10, 2024 Reviewed by Dietitian

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

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Research, like the 2022 review in Frontiers in Endocrinology, shows that individuals under 65 years old with less visceral belly fat—the fat that surrounds your organs—have a reduced risk of Type 2 diabetes and heart disease, as well as a lower risk of dying from these conditions.

While there isn't a 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 reduced-calorie eating plan. These foods contribute in different ways to decrease waist circumference. Exercise is also crucial for belly fat loss. A 2022 Journal of British Sports Medicine review found that combining calorie reduction with increased exercise that burns about 1,000 calories a week significantly reduced belly fat compared to making no changes.

This seven-day meal plan includes these belly-health foods, along with vegetables, fruits, healthy fats and protein, prepared in delicious ways to make it easier to stick to. Incorporate these healthy foods with proper serving sizes, getting enough sleep, regular exercise and staying hydrated to help you reduce harmful belly fat and feel your best.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How to Meal Prep Your Week of Meals

  1. Meal prep the Spinach & Artichoke Salad with Parmesan Vinaigrette to have for lunch on Days 2 through 5. Store the salad in an airtight container and the dressing separately in a small container.
  2. Make the Muffin-Tin Omelets with Feta & Peppers to have for a quick grab-and-go breakfast on Days 1, 2, 3 and 7. Store in glass airtight containers. Wrap in a paper towel and reheat in the microwave on High for 20 to 30 seconds when ready to eat. Freeze any remaining egg muffins.
  3. Make the Chile-Lime Peanuts and store them in a glass airtight container to keep them fresh.

Day 1

Baked Vegetable Soup

Belly-Health Boost: According to a 2022 study in the International Journal of Environmental Research and Public Health, eating nuts on a regular basis is associated with a decreased waist circumference and a lower risk of metabolic syndrome. And the kick of capsaicin from the chili seasoning in the Chile-Lime Peanuts recipe can suppress your appetite in the short run, according to a 2022 Pharmaceuticals (Basel) review, so that you don't overeat.

Breakfast (290 calories, 4 g fiber)

A.M. Snack (214 calories, 11 g fiber)