Meal Plans Weight-Loss Meal Plans 7-Day Meal Plan to Help Lose Belly Fat This 7-day meal plan includes tasty, nutritious foods that can help decrease belly fat and reduce your risk of certain diseases. By Victoria Seaver, M.S., RD Victoria Seaver, M.S., RD 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. EatingWell's Editorial Guidelines Updated on September 28, 2023 Reviewed by Dietitian Elizabeth Ward, M.S., RDN Reviewed by Dietitian Elizabeth Ward, M.S., RDN 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. EatingWell's Editorial Guidelines In This Article View All In This Article How to Meal Prep Your Week of Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Losing fat in your midsection will not only help you feel better, but it will also help ward off potentially dangerous health issues. Research, like the 2022 review in Frontiers in Endocrinology, shows that people under 65 years old with less visceral belly fat—the fat that surrounds your organs—have a decreased risk for Type 2 diabetes and heart disease—and a decreased risk of dying from these diseases. While there isn't one magic food that will eliminate belly fat, certain foods have special belly-fat-burning benefits, such as whole grains, green tea and eggs, when included in a reduced-calorie eating plan. These foods work in different ways to help decrease waist circumference. Exercise matters for belly fat loss, too. A 2022 Journal of British Sports Medicine review found that a combination of calorie reduction and increased exercise that burned about 1,000 calories a week significantly reduced belly fat as compared to making no changes. This seven-day meal plan incorporates these flat-belly foods, plus vegetables, fruits and healthy fats and protein, in delicious ways to help make it easier to lose belly fat and feel great. Looking for more flat-belly meal plans? See our flat-belly diet plans for fall, winter and for a vegan diet. What You Should Know About Visceral Fat (and Why You Really Need to Lose It) How to Meal Prep Your Week of Meals 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. 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. Make the Chile-Lime Peanuts and store them in a glass airtight container to keep them fresh. Day 1 Flat-Belly Bonus: 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 slimmer waistline and a lower risk of metabolic syndrome. And the kick of capsaicin from the chili seasoning in the Chile-Lime Peanuts recipe can surprise 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) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium orange 8 oz. green tea A.M. Snack (214 calories, 11 g fiber) 1 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seeds Lunch (345 calories, 8 g fiber) 1 serving Whole-Wheat Veggie Wrap P.M. Snack (221 calories, 4 g fiber) 1/4 cup Chile-Lime Peanuts Dinner (410 calories, 13 g fiber) 2 cups Baked Vegetable Soup 1 (4 inch) whole-wheat pita round, 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 Flat-Belly Bonus: Chickpeas are a flat-belly food with 7 g of fiber and 7 g of protein in 1/2 cup, per the USDA. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied for longer after eating. You'll love them in today's Chickpea Pasta with Lemony-Parsley Pesto. Breakfast (290 calories, 4 g fiber) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium orange 8 oz. green tea A.M. Snack (214 calories, 11 g fiber) 1 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seeds Lunch (324 calories, 4 g fiber) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette P.M. Snack (46 calories, 2 g fiber) 1 1/2 cups air-popped popcorn topped with 1 tsp. Italian seasoning Dinner (630 calories, 12 g fiber) 1 3/4 cups Chickpea Pasta with Lemony-Parsley Pesto Meal-Prep Tip: Save 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 Flat-Belly Bonus: Green tea contains compounds that may help keep your abdominal fat in a healthy range, per a 2022 study in the International Journal of Environmental Research and Public Health. Plus, the caffeine in green tea may help you to burn more fat, according to a 2022 International Journal of Sport Nutrition and Exercise Metabolism. Add a cup or two of green tea to your daily routine to get more of its health benefits. Breakfast (290 calories, 4 g fiber) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium orange 8 oz. green tea A.M. Snack (210 calories, 4 g fiber) 1 medium banana1 Tbsp. peanut butter Lunch (324 calories, 4 g fiber) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette P.M. Snack (159 calories, 11 g fiber) 1/2 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seeds Dinner (446 calories, 10 g fiber) 1 serving Chhole (Chickpea Curry) 1 (6 inch) whole-wheat pita bread Evening Snack (103 calories, 3 g fiber) 1 serving (2 rings) Apple "Donuts" Daily Totals: 1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodium Day 4 Flat-Belly Bonus: Fiber-rich lentils feed healthy gut bacteria and keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens, as we do in tonight's dinner, helps you take in fewer calories without increasing hunger. Breakfast (380 calories, 10 g fiber) 1 serving Matcha Green-Tea Latte 1 serving Everything Bagel Avocado Toast 2 kiwi fruit A.M. Snack (113 calories, 1 g fiber) 1/2 serving (1 muffin) Muffin-Tin Omelets with Feta & Peppers Lunch (324 calories, 4 g fiber) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette P.M. Snack (222 calories, 4 g fiber) 1/4 cup Chile-Lime Peanuts Dinner (453 calories, 14 g fiber) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium Day 5 Flat-Belly Bonus: Oats are a powerhouse whole grain, high in satisfying fiber. According to a 2021 study in The Journal of Nutrition, people who ate at least three servings of whole grains—like oatmeal and brown rice—regularly had less belly fat than those who ate less. Today's easy breakfast recipe delivers a healthy dose of whole grains in the form of yummy muesli. Breakfast (490 calories, 18 g fiber) 1 cup kefir3/4 cup unsweetened muesli3/4 cup raspberries8 oz. green tea A.M. Snack (113 calories, 1 g fiber) 1/2 serving (1 muffin) Muffin-Tin Omelets with Feta & Peppers Lunch (324 calories, 4 g fiber) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette P.M. Snack (95 calories, 4 g fiber) 1 medium apple Dinner (497 calories, 8 g fiber) 1 serving Spaghetti Squash & Chicken with Avocado Pesto Daily Totals: 1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium Day 6 Flat-Belly Bonus: True, avocados are high in fat but it's the good kind that keeps your heart healthy and fills you, which helps you not to overeat and to feel more satisfied. Breakfast (296 calories, 6 g fiber) 1 serving Matcha Green-Tea Latte 1 serving Everything Bagel Avocado Toast A.M. Snack (113 calories, 1 g fiber) 1/2 serving (1 muffin) Muffin-Tin Omelets with Feta & Peppers Lunch (360 calories, 13 g fiber) 1 serving White Bean & Veggie Salad A.M. Snack (210 calories, 4 g fiber) 1 medium banana1 Tbsp. peanut butter Dinner (532 calories, 5 g fiber) 1 serving Shrimp Paulista 1 cup cooked brown rice topped with 1 tsp. chopped parsley 1 cup steamed broccoli florets topped with 2 tsp. olive oil and seasoned with a pinch each 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 Flat-Belly Bonus: Protein from eggs can help you slim down and build muscle. Eating animal protein, including eggs, has been linked with less abdominal fat, per a 2022 study in Diabetology & Metabolic Syndrome. Breakfast (290 calories, 4 g fiber) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium orange 8 oz. green tea A.M. Snack (200 calories, 5 g fiber) 1 medium apple1 Tbsp. peanut butter Lunch (230 calories, 11 g fiber) 1 serving White Bean & Avocado Toast P.M. Snack (186 calories, 11 g fiber) 3/4 cup low-fat kefir1 cup raspberries, fresh or frozen2 tsp. chia seeds Dinner (605 calories, 8 g fiber) 1 serving Hasselback Caprese Chicken 1 cup cooked brown rice 1/2 tsp. dried oregano Daily Totals: 1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium Was this page helpful? Thanks for your feedback! Tell us why! Other Submit