DAYS
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\n7<\/p>\n
MEALS
\nBreakfast: Spinach & Fried Egg Grain Bowls ——– Lunch: White Bean Salad w\/ Feta & Lemon-Garlic Vinaigrette ——– Dinner: Thai Sweet Chili Salmon Bowls
\nBreakfast: Raspberry-Peach Chia Seed Smoothie ——– Lunch: Lemony Orzo & Tuna Salad w\/ Broccoli ——– Dinner: Slow-Cooker Chicken & Brown Rice w\/ Corn & Black Beans
\nBreakfast: Raspberry-Peach Chia Seed Smoothie ——– Lunch: Lemony Orzo & Tuna Salad w\/ Broccoli ——– Dinner: Hearty Chickpea & Spinach Stew + Quinoa
\nBreakfast: Raspberry-Peach Chia Seed Smoothie ——– Lunch: Lemony Orzo & Tuna Salad w\/ Broccoli ——– Dinner: Green Veggie Bowl w\/ Chicken & Lemon-Tahini Dressing
\nBreakfast: Raspberry-Peach Chia Seed Smoothie ——– Lunch: Lemony Orzo & Tuna Salad w\/ Broccoli ——– Dinner: Roasted Salmon w\/ Smoky Chickpeas & Greens
\nBreakfast: Lemon-Poppyseed Overnight Oats ——– Lunch: Avocado, Tomato & Chicken Sandwich ——– Dinner: Crispy Oven-Fried Fish Tacos
\nBreakfast: Lemon-Poppyseed Overnight Oats ——– Lunch: Avocado, Tomato & Chicken Sandwich ——– Dinner: Roasted Root Veggies & Greens over Spiced Lentils<\/p>\n
DAILY TOTALS
\nCalories: 1,477 Fat: 60 g Protein: 84 g Carbs: 153 g Fiber: 33 g Sodium: 1,164 mg
\nCalories: 1,492 Fat: 48 g Protein: 88 g Carbs: 191 g Fiber: 41 g Sodium: 802 mg
\nCalories: 1,512 Fat: 55 g Protein: 89 g Carbs: 180 g Fiber: 47 g Sodium: 1,177 mg
\nCalories: 1,489 Fat: 59 g Protein: 89 g Carbs: 167 g Fiber: 38 g Sodium: 891 mg
\nCalories: 1,484 Fat: 63 g Protein: 91 g Carbs: 149 g Fiber: 38 g Sodium: 1,087 mg
\nCalories: 1,485 Fat: 51 g Protein: 97 g Carbs: 171 g Fiber: 39 g Sodium: 1,001 mg
\nCalories: 1,504 Fat: 61 g Protein: 82 g Carbs: 169 g Fiber: 35 g Sodium: 864 mg<\/p>\n
Day 1 <\/p>\n
Daily totals: 1,477 calories, 60 g fat, 84 g protein, 153 g carbohydrates, 33 g fiber, 1,164 mg sodium\n<\/p>\n
Breakfast (281 calories)\n<\/p>\n
<\/p>\n Spinach & Fried Egg Grain Bowls<\/p>\n <\/a><\/p>\n Lunch (416 calories)\n<\/p>\n <\/p>\n High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette<\/p>\n <\/a><\/p>\n Dinner (497 calories)\n<\/p>\n <\/p>\n Thai Sweet Chili Salmon Bowls<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Edamame with Aleppo Pepper<\/p>\n <\/a><\/p>\n Serve with \u00bd cup apple slices (129 calories).\u00bd cup whole-milk plain strained (Greek-style) yogurt + \u00bd cup blackberries (154 calories)<\/p>\n To make it 1,800 calories: Add 2 Tbsp. chia seeds to morning snack. Add 1 serving Cranberry-Almond Energy Balls<\/a> and 1 clementine as an evening snack.\n<\/p>\n To make it 2,000 calories: Increase lunch to 1\u00bd servings High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette<\/a>.\n<\/p>\n Day 2 <\/p>\n Daily totals: 1,492 calories, 48 g fat, 88 g protein, 191 g carbohydrates, 41 g fiber, 802 mg sodium\n<\/p>\n Breakfast (352 calories)\n<\/p>\n <\/p>\n Raspberry-Peach Chia Seed Smoothie<\/p>\n <\/a><\/p>\n Lunch (345 calories)\n<\/p>\n <\/p>\n Lemony Orzo & Tuna Salad with Broccoli<\/p>\n <\/a><\/p>\n Dinner (421 calories)\n<\/p>\n <\/p>\n Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese\u2013Berry Bowl<\/p>\n <\/a> Cranberry-Almond Energy Balls<\/p>\n <\/a><\/p>\n Serve with 1 clementine (204 calories).<\/p>\n To make it 1,800 calories: Add 1 cup whole-milk plain strained (Greek-style) yogurt, \u00bd cup blackberries and 1 Tbsp. sliced almonds as an evening snack.\n<\/p>\n To make it 2,000 calories: Increase dinner to 1\u00bd servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans<\/a>.\n<\/p>\n Day 3\n<\/p>\n Daily totals: 1,512 calories, 55 g fat, 89 g protein, 180 g carbohydrates, 47 g fiber, 1,177 mg sodium\n<\/p>\n Breakfast (352 calories)\n<\/p>\n Lunch (345 calories)\n<\/p>\n Dinner (475 calories)\n<\/p>\n <\/p>\n Hearty Chickpea & Spinach Stew<\/p>\n <\/a><\/p>\n Serve with \u00bd cup cooked quinoa.<\/p>\n Snacks\n<\/p>\n To make it 1,800 calories: Add 1 cup whole-milk plain strained (Greek-style) yogurt, \u00bd cup blackberries and 1 Tbsp. sliced almonds as an evening snack.\n<\/p>\n To make it 2,000 calories: Increase dinner to 1\u00bd servings Hearty Chickpea & Spinach Stew<\/a>.\n<\/p>\n Day 4 <\/p>\n Daily totals: 1,489 calories, 59 g fat, 89 g protein, 167 g carbohydrates, 38 g fiber, 891 mg sodium\n<\/p>\n Breakfast (352 calories)\n<\/p>\n Lunch (345 calories)\n<\/p>\n Dinner (452 calories)\n<\/p>\n <\/p>\n Green Veggie Bowl with Chicken & Lemon-Tahini Dressing<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,800 calories: Add 1 cup whole-milk plain strained (Greek-style) yogurt, \u00bd cup blackberries and 1 Tbsp. sliced almonds as an evening snack.\n<\/p>\n To make it 2,000 calories: Increase dinner to 1\u00bd servings Green Veggie Bowl with Chicken & Lemon-Tahini Dressing<\/a>.\n<\/p>\n Day 5\n<\/p>\n Daily totals: 1,484 calories, 63 g fat, 91 g protein, 149 g carbohydrates, 38 g fiber, 1,087 mg sodium\n<\/p>\n Breakfast (352 calories)\n<\/p>\n Lunch (345 calories)\n<\/p>\n Dinner (447 calories)\n<\/p>\n <\/p>\n Roasted Salmon with Smoky Chickpeas & Greens<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,800 calories: Add 1 cup whole-milk plain strained (Greek-style) yogurt, \u00bd cup blackberries and 1 Tbsp. sliced almonds as an evening snack.\n<\/p>\n To make it 2,000 calories: Increase dinner to 1\u00bd servings Roasted Salmon with Smoky Chickpeas & Greens<\/a>.\n<\/p>\n Day 6 <\/p>\n Daily totals: 1,485 calories, 51 g fat, 97 g protein, 171 g carbohydrates, 39 g fiber, 1,001 mg sodium\n<\/p>\n Breakfast (359 calories)\n<\/p>\n <\/p>\n Lemon-Poppyseed Overnight Oats<\/p>\n <\/a><\/p>\n Lunch (347 calories)\n<\/p>\n <\/p>\n Avocado, Tomato & Chicken Sandwich<\/p>\n <\/a><\/p>\n Dinner (496 calories)\n<\/p>\n <\/p>\n Crispy Oven-Fried Fish Tacos<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Edamame with Aleppo Pepper<\/a> + \u00bd cup sliced apples (129 calories) To make it 1,800 calories: Add 2 Tbsp. chia seeds to morning snack. Add 1 serving Cranberry-Almond Energy Balls<\/a> and 1 clementine as an evening snack.\n<\/p>\n To make it 2,000 calories: Increase dinner to 1\u00bd servings Crispy Oven-Fried Fish Tacos<\/a>.\n<\/p>\n Day 7 <\/p>\n Daily totals: 1,504 calories, 61 g fat, 82 g protein, 169 g carbohydrates, 35 g fiber, 864 mg sodium\n<\/p>\n Breakfast (359 calories)\n<\/p>\n Lunch (347 calories)\n<\/p>\n Dinner (453 calories)\n<\/p>\n <\/p>\n Roasted Root Veggies & Greens over Spiced Lentils<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 medium apple + 1 Tbsp. unsalted peanut butter (190 calories)\u00bd cup whole-milk plain strained (Greek-style) yogurt + \u00bd cup blackberries (154 calories)<\/p>\n To make it 1,800 calories: Add 2 Tbsp. chia seeds to morning snack. Add 1 serving Cranberry-Almond Energy Balls<\/a> and 1 clementine as an evening snack.\n<\/p>\n To make it 2,000 calories: Increase dinner to 1\u00bd servings Roasted Root Veggies & Greens over Spiced Lentils<\/a>.<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there\u2019s one I don\u2019t like?\n<\/p>\n Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you\u2019re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Heart-Healthy Recipes<\/a>.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 300 to 350 calories, while the lunches span 350 to 400 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/p>\n Why is there not a 1,200-calorie modification?\n<\/p>\n We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it\u2019s unsustainable for long-term health and well-being.<\/p>\n Other Tips for Losing Visceral Fat <\/p>\n Losing visceral fat isn\u2019t just about eating more protein and fiber. It also requires consistent, sustainable habits, such as:\n<\/p>\n \u00a0Limiting pro-inflammatory foods: Believe it or not, inflammation and excess visceral fat can go hand-in-hand. Studies show that fat cells can release cytokines, which are inflammatory molecules linked to a higher risk of chronic diseases. This effect can be worsened by a diet high in pro-inflammatory foods, such as processed meats, fried foods and meals high in added sugar. Reducing these foods can help calm inflammation and support weight loss.Exercising regularly: To support a healthy weight and reduced visceral fat, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, biking, water aerobics or dancing. Also, include strength training at least two days per week to build muscle and support healthy metabolism.Reducing stress: The amount of stress you experience on a day-to-day basis can also impact visceral fat. Incorporating ways to wind down and relax, such as meditation, breath work, walks in nature and quality time with friends and family, can all support weight loss.Getting enough sleep: Poor sleep can alter the levels of appetite-regulating hormones, which can increase cravings and make it harder to lose weight. This is why it\u2019s essential to get at least seven to nine hours of restful sleep each night.<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n Dig Deeper The Best Time of Day to Exercise for Heart Health, According to Health Experts<\/p>\n
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\n\u00bd cup whole-milk plain strained (Greek-style) yogurt + \u00bd cup blackberries (154 calories)<\/p>\n
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