30-Day Fiber Fueled Meal Plan: Shed Visceral Fat with Expert Tips from a Dietitian

Looking to reduce belly fat? Increasing your fiber intake might assist you with this.

Visceral fat Excess fat around your internal organs within the abdominal area, known as visceral fat, has been linked to various adverse health effects. Studies correlate high levels of visceral fat, determined by measuring waist size, with a heightened chance of developing cardiovascular diseases, long-term health issues, type 2 diabetes, and higher inflammation indicators. 1 The positive aspect is that lifestyle modifications such as altering dietary habits, losing weight, boosting physical exercise, and consuming greater amounts of fiber can be beneficial. 1 In this 30-day high-fiber meal plan designed to decrease visceral fat, you'll have a full month of meals laid out for you. fiber-rich Meals and snacks designed to keep you feeling full and satisfied. Our plan includes three distinct calorie tiers along with meal prep advice to ensure a smooth daily routine. Let’s begin!

Why This Meal Plan Is Excellent for You

Everyday offers a minimum of 30 grams of fiber, with an average daily intake of about 33 grams. Fiber stands as a nutrient with numerous benefits. health benefits including enhanced cardiovascular wellness, a balanced digestive system, and improved blood glucose levels healthy weight maintenance Research associates a fiber-rich diet with lower levels of visceral fat and decreased abdominal weight gain over time. Additionally, we incorporate an average of 87 grams of dietary fiber. protein Each day, similar to fiber, protein serves a crucial function in promoting feelings of fullness. Consuming adequate amounts of protein, particularly when reducing calorie intake, can assist in keeping you satisfied for longer periods.

Since shedding pounds can effectively decrease visceral fat, we designed this regimen around 1,500 calories, a level that often encourages weight reduction for numerous individuals. Additionally, adjustments were made for plans of 1,800 and 2,000 calories daily to accommodate various needs. calorie needs Previously, our meal plans and adjustments were designed around a 1,200-calorie intake. However, this approach has been discontinued. According to the 2020-2025 Dietary Guidelines for Americans, consuming only 1,200 calories daily generally falls short of meeting essential nutrient requirements for most individuals and isn’t practical for sustained health over time. Just remember, when following any meal plan, pay attention to your body’s signals regarding hunger and adjust accordingly to align with your personal habits and schedule.

Week 1

How to Prep Your Weekly Meals:

Make Apple-Pomegranate Overnight Oats for consumption during breakfast from day 2 to day 5.

Day 1

Breakfast (337 calories)

1 serving Chocolate-Cherry Protein Shake

A.M. Snack (109 calories)

1 serving Roasted Buffalo Chickpeas

Lunch (419 calories)

1 serving Tofu & Vegetable Scramble

P.M. Snack (131 calories)

1 large pear

Dinner (436 calories)

1 serving Pesto Chicken & Cannellini Bean Soup
1 serving Cacio e Pepe-Inspired Kale Salad

Evening Snack (62 calories)

1 medium orange

Meal-Prep Tip: Reserve 4 servings Pesto Chicken & Cannellini Bean Soup to have for lunch on days 2 through 5.

Daily Totals: 1,494 calories, 64 grams of fat, 83 grams of protein, 164 grams of carbohydrates, 34 grams of fiber, 1,654 milligrams of sodium.

Make it 1,800 calories: Add 1 serving Toasted Sprouted Grain Bread with Peanut Butter and Banana to breakfast.

Make it 2,000 calories: Add 1 serving Toasted Sprouted Grain Bread with Peanut Butter & Banana for breakfast and include ¼ cup of dry-roasted unsalted almonds as part of your evening snack.

Day 2

Breakfast (346 calories)

1 serving Apple-Pomegranate Overnight Oats

A.M. Snack (109 calories)

1 serving Roasted Buffalo Chickpeas

Lunch (425 calories)

1 serving Chicken Pesto and White Bean Soup
¼ cup hummus
1 cup sliced carrots

P.M. Snack (131 calories)

1 large pear

Dinner (419 calories)

1 serving Chicken and Kale with Lemony Brown Rice Bowl

Evening Snack (62 calories)

1 medium orange

Daily Totals: 1,490 calories, 43 grams of fat, 84 grams of protein, 204 grams of carbohydrates, 36 grams of fiber, 2,207 milligrams of sodium.

Make it 1,800 calories: Include one medium apple in your morning snack and add ¼ cup of dry-roasted unsalted almonds to your evening snack.

Make it 2,000 calories: Include 1 cup of low-fat strained Greek-style yogurt topped with 1 tablespoon of chopped walnuts at breakfast time, have 1 medium apple as your morning snack, and incorporate ¼ cup of dry-roasted unsalted almonds into your afternoon snack.

Day 3

Breakfast (346 calories)

1 serving Apple-Pomegranate Overnight Oats

A.M. Snack (180 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam

Lunch (425 calories)

1 serving Chicken Pesto and Cannelini Bean Soup
¼ cup hummus
1 cup sliced carrots

P.M. Snack (122 calories)

1 serving Mini Stuffed Bell Peppers with White Beans

Dinner (346 calories)

1 serving Sweet Potato-Black Bean Stuffed Peppers

Evening Snack (95 calories)

1 medium apple

Daily Totals: 1,512 calories, 49g fat, 90g protein, 189g carbohydrate, 35g fiber, 2,030mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add 2 Tbsp. natural peanut butter to evening snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie for breakfast and include 2 tablespoons of natural peanut butter in your evening snack.

Day 4

Breakfast (346 calories)

1 serving Apple-Pomegranate Overnight Oats

A.M. Snack (131 calories)

1 large pear

Lunch (425 calories)

1 serving Chicken Pesto and Cannelini Bean Soup
¼ cup hummus
1 cup sliced carrots

P.M. Snack (122 calories)

1 serving White Bean-Filled Small Bell Peppers

Dinner (460 calories)

1 serving 30-Minute Baked Salmon Tacos Featuring Corn & Pepper Salsa

Daily Totals: 1,483 calories, 44 grams of fat, 85 grams of protein, 204 grams of carbohydrates, 36 grams of fiber, 1,742 milligrams of sodium.

Make it 1,800 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple as an evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 5

Breakfast (346 calories)

1 serving Apple-Pomegranate Overnight Oats

A.M. Snack (213 calories)

1 cup low-fat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
1 Tbsp. sliced almonds

Lunch (425 calories)

1 serving Pesto Chicken & Cannellini Bean Soup
¼ cup hummus
1 cup sliced carrots

P.M. Snack (122 calories)

1 serving White Bean-Filled Small Bell Peppers

Dinner (338 calories)

1 serving Sheet-Pan Beef and Cabbage Pasta

Evening Snack (62 calories)

1 cup blackberries

Daily Totals: 1,505 calories, 52g fat, 97g protein, 170g carbohydrate, 32g fiber, 2,007mg sodium.

Make it 1,800 calories: Include 1 cup of low-fat plain kefir at breakfast time and incorporate ¼ cup of dry-roasted unsalted almonds into your evening snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie For breakfast, include an addition of ¼ cup of dry-roasted unsalted almonds during your evening snack.

Day 6

Breakfast (357 calories)

1 serving Spinach & Egg Scramble with Raspberries
1 medium orange

A.M. Snack (213 calories)

1 cup low-fat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
1 Tbsp. sliced almonds

Lunch (337 calories)

1 serving Kale Salad with Quinoa & Chicken
½ cup blueberries

P.M. Snack (131 calories)

1 large pear

Dinner (398 calories)

1 serving Creamy Pesto Shrimp with Gnocchi & Peas

Evening Snack (62 calories)

1 cup blackberries

Daily Totals: 1,499 calories, 53 grams of fat, 89 grams of protein, 175 grams of carbohydrates, 34 grams of fiber, 1,690 milligrams of sodium.

Make it 1,800 calories: Include 1 cup of low-fat plain kefir at breakfast time and incorporate ¼ cup of dry-roasted unsalted almonds into your evening snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie For breakfast, include an addition of ¼ cup of dry-roasted unsalted almonds as part of your evening snack.

Day 7

Breakfast (337 calories)

1 serving Chocolate-Cherry Protein Shake

A.M. Snack (213 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
1 Tbsp. sliced almonds

Lunch (337 calories)

1 serving Quinoa andChicken Kale Salad
½ cup blueberries

P.M. Snack (122 calories)

1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (499 calories)

1 serving Creamy Garlic-Parmesan Butter Beans

Daily Totals: 1,508 calories, 58g fat, 90g protein, 166g carbohydrate, 30g fiber, 1,720mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories: Add 1 serving Toasted Sprouted Grain Bread with Peanut Butter & Banana for breakfast and include ¼ cup of dry-roasted unsalted almonds as a nighttime snack.

Week 2

How to Prep Your Weekly Meals:

Mix together Wheat Buds with Raisins and Walnuts for breakfast every day during the week.

Day 8

Breakfast (357 calories)

1 serving Scrambled Eggs with Spinach and Raspberries
1 medium orange

A.M. Snack (180 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam

Lunch (353 calories)

1 serving Cucumber-Chicken Green Goddess Wrap

P.M. Snack (62 calories)

1 cup blackberries

Dinner (529 calories)

1 serving Stuffed Cabbage Soup
1 serving S implest Spinach Salad

Meal-Prep Tip: Reserve 4 servings Stuffed Cabbage Soup for consumption during meals on days 9 through 12.

Daily Totals: 1,480 calories, 74g fat, 87g protein, 124g carbohydrate, 30g fiber, 1,826mg sodium.

Make it 1,800 calories: Include 2 tablespoons of chopped walnuts in your morning snack and add a quarter cup of dry-roasted unsalted almonds to your evening snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie for breakfast and include ¼ cup of dry-roasted unsalted almonds as your P.M. snack.

Day 9

Breakfast (584 calories)

1 serving Wheat Buds with Raisins & Walnuts

A.M. Snack (131 calories)

1 large pear

Lunch (332 calories)

1 serving Stuffed Cabbage Soup
1 clementine

P.M. Snack (122 calories)

1 serving White Bean-Filled Small Bell Peppers

Dinner (339 calories)

1 serving Walnut-Rosemary Crusted Salmon
1 serving Roasted Brussels Sprouts Topped with Goat Cheese & Pomegranate

Daily Totals: 1,508 calories, 73g of fat, 72g of protein, 162g of carbohydrates, 31g of fiber, 1,089mg of sodium.

Make it 1,800 calories: Include 1 medium apple along with 2 tablespoons of natural peanut butter for an evening snack.

Make it 2,000 calories: Include ¼ cup of dry-roasted unsalted almonds in your morning snack and have one medium apple paired with 2 tablespoons of natural peanut butter for an evening snack.

Day 10

Breakfast (584 calories)

1 serving Wheat Shreds with Raisins and Walnuts

A.M. Snack (180 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam

Lunch (332 calories)

1 serving Stuffed Cabbage Soup
1 clementine

P.M. Snack (62 calories)

1 cup blackberries

Dinner (336 calories)

1 serving Chicken and Spaghetti Squash Casserole with Marry Me Sauce

Evening Snack (32 calories)

½ cup raspberries

Meal-Prep Tip: Reserve leftover Chicken and Spaghetti Squash Casserole with Marry Me Recipe for dinner tomorrow evening.

Daily Totals: 1,525 calories, 74 grams of fat, 87 grams of protein, 144 grams of carbohydrates, 30 grams of fiber, 966 milligrams of sodium.

Make it 1,800 calories: Include 2 tablespoons of chopped walnuts in your morning snack and add 1/4 cup of dry-roasted, unsalted pistachios to your evening snack.

Make it 2,000 calories: Include 1 cup of low-fat plain kefir at breakfast time, add 2 tablespoons of chopped walnuts for your morning snack, incorporate ¼ cup of dry-roasted unsalted shelled pistachios into your afternoon snack, and switch your evening snack to one medium-sized banana.

Day 11

Breakfast (357 calories)

1 serving Scrambled Eggs with Spinach and Raspberries
1 medium orange

A.M. Snack (213 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
1 Tbsp. sliced almonds

Lunch (332 calories)

1 serving Stuffed Cabbage Soup
1 clementine

P.M. Snack (122 calories)

1 serving Stuffed White Bean Mini Bell Peppers

Dinner (336 calories)

1 serving Chicken Alfredo with Butternut Squash Bake

Evening Snack (131 calories)

1 large pear

Daily Totals: 1,491 calories, 64 grams of fat, 94 grams of protein, 144 grams of carbohydrates, 31 grams of fiber, 1,420 milligrams of sodium.

Make it 1,800 calories: Include 1 cup of low-fat kefir at breakfast time and incorporate ¼ cup of dry-roasted unsalted almonds into your evening snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie for breakfast and include ¼ cup of dry-roasted unsalted almonds as your P.M. snack.

Day 12

Breakfast (584 calories)

1 serving Wheat Shreds with Raisins and Walnuts

A.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Lunch (332 calories)

1 serving Stuffed Cabbage Soup
1 clementine

P.M. Snack (48 calories)

¾ cup raspberries

Dinner (378 calories)

1 serving Shrimp Cobb Salad Featuring Dijon Vinaigrette

Daily Totals: 1,512 calories, 82 grams of fat, 82 grams of protein, 131 grams of carbohydrates, 30 grams of fiber, 1,071 milligrams of sodium.

Make it 1,800 calories: Include one medium-sized apple paired with two tablespoons of natural peanut butter for your nighttime treat.

Make it 2,000 calories: Include ¼ cup of dry-roasted unsalted almonds in your P.M. snack, and have a medium-sized apple paired with 2 tablespoons of natural peanut butter for an evening treat.

Day 13

Breakfast (584 calories)

1 serving Wheat Bites with Raisins & Walnuts

A.M. Snack (21 calories)

¼ cup blueberries

Lunch (353 calories)

1 serving Cucumber-Chicken Green Goddess Wrap

P.M. Snack (131 calories)

1 large pear

Dinner (430 calories)

1 serving Easy Pea & Spinach Carbonara

Daily Totals: 1,519 calories, 67 grams of fat, 56 grams of protein, 190 grams of carbohydrates, 32 grams of fiber, 1,242 milligrams of sodium.

Make it 1,800 calories: Change A.M. snack to 1 medium apple and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Make it 2,000 calories: Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 14

Breakfast (357 calories)

1 serving Scrambled Eggs with Spinach and Raspberries
1 medium orange

A.M. Snack (196 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
¼ cup raspberries

Lunch (353 calories)

1 serving Cucumber-Chicken Green Goddess Wrap

P.M. Snack (62 calories)

1 cup blackberries

Dinner (529 calories)

1 serving Skillet Bruschetta Chicken
1 serving Balsamic Tomato Green Bean Salad

Daily Totals: 1,496 kcal, 77 grams of fat, 98 grams of protein, 108 grams of carbohydrates, 30 grams of fiber, 1,783 milligrams of sodium.

Make it 1,800 calories: Include one medium-sized apple along with two tablespoons of organic peanut butter for your nighttime snack.

Make it 2,000 calories: Include ¼ cup of dry-roasted unsalted almonds in your P.M. snack, and have a medium apple paired with 2 tablespoons of natural peanut butter for an evening treat.

Week 3

How to Meal-Prep Your Week of Meals:

Make Lemon-Blueberry Overnight Oats to have for breakfast on days 16 through 19.
Prepare Anti-Inflammatory Vegetable-Packed Grain Bowls for consumption from day 16 to day 19.

Day 15

Breakfast (350 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup sliced strawberries
3 tablespoons of chopped nuts, like walnuts

A.M. Snack (131 calories)

1 large pear

Lunch (337 calories)

1 serving Quinoa and Chicken Kale Salad
½ cup blueberries

P.M. Snack (122 calories)

1 serving Stuffed White Bean Mini Bell Peppers

Dinner (447 calories)

1 serving Smoked Chickpea and Green Salad with Roasted Salmon

Evening Snack (95 calories)

1 medium apple

Daily Totals: 1,481 calories, 58g fat, 92g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium.

Make it 1,800 calories: Increase to ¼ cup chopped walnuts at breakfast, increase to 1 cup blueberries at lunch and add 2 Tbsp. natural peanut butter to evening snack.

Make it 2,000 calories: Increase to ¼ cup chopped walnuts at breakfast, add ¼ cup dry-roasted unsalted almonds to A.M. snack, substitute 1 medium banana for the blueberries at lunch and add 2 Tbsp. natural peanut butter to evening snack.

Day 16

Breakfast (398 calories)

1 serving Lemon-Blueberry Overnight Oats
1 cup of skim milk kefir

A.M. Snack (95 calories)

1 medium apple

Lunch (484 calories)

1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls
3-oz. cooked chicken breast

P.M. Snack (62 calories)

1 medium orange

Dinner (485 calories)

1 serving Chicken Hummus Bowls

Daily Totals: 1,523 calories, 50 grams of fat, 93 grams of protein, 180 grams of carbohydrates, 34 grams of fiber, 1,709 milligrams of sodium.

Make it 1,800 calories: Include ¼ cup of dry-roasted unsalted almonds in your P.M. snack and have one medium peach for an evening treat.

Make it 2,000 calories: Include 2 tablespoons of natural peanut butter in your morning snack, add a quarter cup of dry-roasted unsalted almonds to your afternoon snack, and have one medium peach as an additional evening snack.

Day 17

Breakfast (398 calories)

1 serving Lemon-Blueberry Overnight Oats
1 cup of low-fat plain kefir

A.M. Snack (122 calories)

1 serving White Bean-Filled Small Bell Peppers

Lunch (484 calories)

1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls
3-oz. cooked chicken breast

P.M. Snack (95 calories)

1 medium apple

Dinner (398 calories)

1 serving Peanut-Ginger Tofu Scramble
½ cup of prepared brown rice

Daily Totals: 1,497 calories, 47g fat, 83g protein, 192g carbohydrate, 34g fiber, 1,574mg sodium.

Make it 1,800 calories: Add 1 medium banana to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

Make it 2,000 calories: Include one medium banana with your lunch and consume two tablespoons of natural peanut butter during your afternoon snack. Also, have a handful of about twenty-five dry-roasted unsalted almonds as an evening treat.

Day 18

Breakfast (398 calories)

1 serving Lemon-Blueberry Overnight Oats
1 cup low-fat plain kefir

A.M. Snack (122 calories)

1 serving Mini Stuffed White Bean Bell Peppers

Lunch (484 calories)

1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls
3-oz. cooked chicken breast

P.M. Snack (95 calories)

1 medium apple

Dinner (374 calories)

1 serving Cauliflower Rice-Stuffed Peppers

Evening Snack (42 calories)

½ cup blueberries

Daily Totals: 1,515 calories, 48g fat, 95g protein, 180g carbohydrate, 31g fiber, 1,639mg sodium.

Make it 1,800 calories: Add 1 cup sliced strawberries to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

Make it 2,000 calories: Add 1 cup sliced strawberries to lunch, 2 Tbsp. natural peanut butter to P.M. snack. and ¼ cup dry-roasted unsalted almonds to evening snack.

Day 19

Breakfast (398 calories)

1 serving Lemon-Blueberry Overnight Oats
1 cup low-fat plain kefir

A.M. Snack (122 calories)

1 serving White Bean–Stuffed Mini Bell Peppers

Lunch (484 calories)

1 serving Anti-Inflammatory Vegetable-Packed Grain Bowls
3-oz. cooked chicken breast

P.M. Snack (62 calories)

1 medium orange

Dinner (442 calories)

1 serving Slow-Cooker Buffalo Chicken Chili
1 serving Simple Cabbage Salad

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Buffalo Chicken Chili for lunch on days 21 & 22

Daily Totals: 1,507 kcal, 42 grams of fat, 93 grams of protein, 190 grams of carbohydrates, 37 grams of fiber, 1,811 milligrams of sodium.

Make it 1,800 calories: Include 1 medium-sized apple along with 2 tablespoons of organic peanut butter for your nightly snack.

Make it 2,000 calories: Include ¼ cup of dry-roasted unsalted almonds in your P.M. snack, and have a medium apple paired with 2 tablespoons of natural peanut butter for an evening treat.

Day 20

Breakfast (350 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup sliced strawberries
3 tablespoons of finely chopped nuts, like walnuts

A.M. Snack (122 calories)

1 serving White Bean-Filled Small Bell Peppers

Lunch (319 calories)

1 serving Slow-Cooker Buffalo Chicken Chili

P.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Dinner (368 calories)

1 serving Green Goddess Salad
1-oz. slice whole-wheat baguette

Evening Snack (176 calories)

¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,503 calories, 61g fat, 109g protein, 140g carbohydrate, 32g fiber, 1,520mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories: Add 1 serving Toasted Sprouted Grain Bread with Peanut Butter & Banana For breakfast, have 1 large apple; for lunch, include 1 large apple as well; and for an evening snack, enjoy 1 ½ cups of sliced strawberries.

Day 21

Breakfast (350 calories)

1 cup of low-fat strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup sliced strawberries
3 tablespoons of finely chopped nuts, like walnuts

A.M. Snack (131 calories)

1 large pear

Lunch (319 calories)

1 serving Slow-Cooker Buffalo Chicken Chili

P.M. Snack (95 calories)

1 medium apple

Dinner (581 calories)

1 serving Oven-Baked Chicken with White Beans and Mushrooms

Daily Totals: 1,475 calories, 64g fat, 87g protein, 146g carbohydrate, 31g fiber, 1,138mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana for breakfast and include 1 medium peach as an evening snack.

Make it 2,000 calories: Add 1 serving Toasted Sprouted Grain Bread with Peanut Butter and Banana For breakfast, add ¼ cup of dry-roasted unsalted shelled pistachios, have a P.M. snack consisting of these nuts, and include 1 medium peach as an evening snack.

Week 4

How to Prep Your Weekly Meals:

Make Mango, Passionfruit & Coconut Chia Pudding for consumption during breakfast from day 23 to day 25.
Prepare Crispy Sweet Potato, Kale &Chicken Salad with Peanut Sauce for consumption from day 23 to day 26.

Day 22

Breakfast (344 calories)

1 serving Avocado & Arugula Omelet

A.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Lunch (360 calories)

1 serving White Bean & Veggie Salad

P.M. Snack (176 calories)

1/4 cup of dry roasted, unsalted pistachio nuts

Dinner (422 calories)

1 serving Oven-Baked Salmon and Veggies on a Sheet Pan

Evening Snack (42 calories)

½ cup blueberries

Daily Totals: 1,515 calories, 92 grams of fat, 83 grams of protein, 102 grams of carbohydrates, 30 grams of fiber, 1,429 milligrams of sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie for breakfast and add 1/4 cup of dry-roasted unsalted almonds as an evening snack.

Day 23

Breakfast (363 calories)

1 serving Mango, Passionfruit & Coconut Chia Pudding

A.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Lunch (393 calories)

1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (62 calories)

1 medium orange

Dinner (510 calories)

1 serving Lemon-Herb Roasted Chicken
1 serving Beet Salad with Goat Cheese & Balsamic Vinaigrette

Daily Totals: 1,498 calories, 71g fat, 89g protein, 131g carbohydrate, 38g fiber, 1,456mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories: Add 1 serving Toasted Sprouted Grain Bread with Peanut Butter and Banana For breakfast and have a P.M. snack consisting of ¼ cup of dry-roasted unsalted almonds.

Day 24

Breakfast (363 calories)

1 serving Coconut, Mango & Passionfruit Chia Pudding

A.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Lunch (393 calories)

1 serving Peanut Dressing Topped Sweet Potato, Kale &Chicken Salad

P.M. Snack (176 calories)

¼ cup dry-roasted unsalted shelled pistachios

Dinner (399 calories)

1 serving Balsamic-Parmesan Sheet Pan Roasted Chickpeas and Veggies

Daily Totals: 1,501 calories, 79g fat, 73g protein, 128g carbohydrate, 40g fiber, 1,225mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Make it 2,000 calories: Include 1 cup of low-fat strained Greek yogurt seasoned with 1 tablespoon of chopped walnuts at breakfast time, and have a mid-evening snack consisting of one medium apple paired with 2 tablespoons of natural peanut butter.

Day 25

Breakfast (363 calories)

1 serving Coconut, Mango & Passionfruit Chia Pudding

A.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Lunch (393 calories)

1 serving Peanut Dressing Topped Sweet Potato, Kale &Chicken Salad

P.M. Snack (176 calories)

1/4 cup of unsalted, dry-roasted pistachio nuts with shells removed

Dinner (381 calories)

1 serving Grilled Halibut Fish Tacos with Cilantro Coleslaw

Evening Snack (35 calories)

1 clementine

Daily Totals: 1,518 calories, 71g fat, 88g protein, 140g carbohydrate, 38g fiber, 1,483mg sodium.

Make it 1,800 calories: Change evening snack to 1 medium apple with 2 ½ Tbsp. natural peanut butter.

Make it 2,000 calories: Add ¾ cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to P.M. snack and change evening snack to 1 medium apple with 2 ½ Tbsp. natural peanut butter.

Day 26

Breakfast (344 calories)

1 serving Avocado & Arugula Omelet

A.M. Snack (131 calories)

1 large pear

Lunch (393 calories)

1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (31 calories)

½ cup blackberries

Dinner (578 calories)

1 serving Roasted Squash Hummus Bowls

Daily Totals: 1,477 calories, 82g fat, 63g protein, 132g carbohydrate, 30g fiber, 1,707mg sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie For breakfast and have a P.M. snack consisting of ¼ cup of dry-roasted unsalted almonds.

Day 27

Breakfast (344 calories)

1 serving Avocado & Arugula Omelet

A.M. Snack (131 calories)

1 large pear

Lunch (419 calories)

1 serving Tofu & Vegetable Scramble

P.M. Snack (95 calories)

1 medium apple

Dinner (460 calories)

1 serving Shrimp Bowl over Brown Rice with Tomatoes and Avocado

Evening Snack (62 calories)

1 medium orange

Meal-Prep Tip: Prepare Roasted Butternut Squash and Lentil Kale Salad for consumption from day 28 to day 30.

Daily Totals: 1,511 calories, 76g fat, 75g protein, 149g carbohydrate, 34g fiber, 1,904mg sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 2 Tbsp. natural peanut butter to P.M. snack.

Day 28

Breakfast (337 calories)

1 serving Chocolate-Cherry Protein Shake

A.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Lunch (466 calories)

1 serving Roasted Squash & Lentil Kale Salad

P.M. Snack (176 calories)

1/4 cup of dry-roasted, unsalted pistachio nuts

Dinner (343 calories)

1 serving Sheet-Pan Chicken Fajita Bowls

Daily Totals: 1,493 calories, 69 grams of fat, 95 grams of protein, 141 grams of carbohydrates, 35 grams of fiber, 1,165 milligrams of sodium.

Make it 1,800 calories: Add 1 serving Toasted Sprouted Grain Bread with Peanut Butter and Banana to breakfast.

Make it 2,000 calories: Add 1 serving Toasted Sprouted Grain Bread with Peanut Butter & Banana For breakfast, have one medium apple; for lunch, include another medium apple; and enjoy one cup of low-fat plain kefir as your evening snack.

Week 5

Day 29

Breakfast (295 calories)

1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (170 calories)

1 serving Cottage Cheese-Berry Bowl

Lunch (466 calories)

1 serving Roasted Squash & Lentil Kale Salad

P.M. Snack (176 calories)

1/4 cup of roasted pistachio nuts without salt

Dinner (402 calories)

1 serving Herb-Garlic Roasted Pork Tenderloin with Parsnip Purée & Kale

Daily Totals: 1,509 calories, 82 grams of fat, 88 grams of protein, 119 grams of carbohydrates, 35 grams of fiber, 1,453 milligrams of sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie For breakfast, have one medium apple; include one medium banana as your lunchtime meal; and enjoy another medium banana as an evening snack.

Day 30

Breakfast (350 calories)

1 cup low-fat plain strained Greek-style yogurt
1 serving No-Added-Sugar Chia Seed Jam
½ cup sliced strawberries
3 tablespoons of chopped nuts, like walnuts

A.M. Snack (131 calories)

1 large pear

Lunch (466 calories)

1 serving Roasted Squash & Lentil Kale Salad

P.M. Snack (122 calories)

1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (438 calories)

1 serving Lemon Pepper Baked Flounder
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Dressing

Daily Totals: 1,507 kcal, 72 grams of fat, 86 grams of protein, 140 grams of carbohydrates, 37 grams of fiber, 1,483 milligrams of sodium.

Make it 1,800 calories: Include 1 medium apple along with 2 tablespoons of natural peanut butter for an evening snack.

Make it 2,000 calories: Include ¼ cup of dry-roasted unsalted almonds in your morning snack and have a mid-evening treat consisting of 1 medium apple paired with 2 tablespoons of natural peanut butter.

Frequently asked Questions

Can it be acceptable to combine different dishes if there’s one I dislike?

Sure, go ahead and combine meals if there’s one you dislike. We’ve provided a broad range of choices in this plan, or you can explore more of our offerings. high-fiber recipes For inspiration, when you're swapping meals and keeping close tabs on calories, make certain to pick one with an equivalent caloric content and nutritional makeup. Alternatively, prepare to tweak your snacks accordingly as needed.

Is it okay for me to have the exact same breakfast or lunch daily?

If sticking to the same daily breakfast or lunch suits your schedule better, feel free to do so! Typically, these meals range from around 350 to 400 calories, which means an easy substitution could work well for many individuals. Some breakfast and lunch choices have more calories though. Should you decide to switch out one of those high-calorie items, make certain to tweak your snacks accordingly as needed.

Why isn’t there an option for 1,200 calories?

We no longer offer adjustments for 1,200-calorie days within our meal programs. According to the 2020-2025 Dietary Guidelines for Americans, consuming only 1,200 calories daily typically falls short of meeting essential nutrient requirements for most individuals and isn’t viable for sustained health and wellness over time.

Does fiber assist with losing weight?

There are numerous health advantages associated with fiber. It is connected to enhanced regulation of blood sugar levels, better cholesterol profiles, superior digestive function, and maintaining a healthy body weight. Studies indicate that consuming a high-fiber diet was the most significant factor predicting weight reduction amongst participants. Fiber-rich foods incorporate complete grains, legumes, lentils, nuts, seeds, fruits, and vegetables.

Key High-Fiber Foods to Consider:

Beans
Lentils
Whole grains
Fruits
Vegetables
Avocado
Nuts
Seeds
Edamame

What Is ViscERAL Fat & Why Is It Significant?

Abdominal fat, particularly when located internally, is commonly known as visceral fat. Given its position surrounding key organs within the abdominal area, this kind of fat poses greater health risks compared to fat stored elsewhere in the body, such as around the hips. An excess of visceral fat heightens the likelihood of developing long-term health issues, including cardiovascular diseases and type 2 diabetes. But what method can be used to determine our level of visceral fat? To find out your amount of waist circumference Could offer some clarity. A waist size exceeding 35 inches for women and 40 inches for men correlates with higher health risks. Often, waist circumference is considered a more precise indicator of health risk compared to the frequently utilized Body Mass Index (BMI). Although certain aspects of how our body distributes fat are beyond our control because of genetic influences, various approaches might assist in managing this metric. reduce visceral fat Eating foods rich in fiber, boosting physical activities like strength training exercises, getting enough restful sleep, and handling stress effectively can all contribute to lowering visceral fat levels. It might be beneficial to seek extra guidance from a certified nutritionist or your medical practitioner.

How We Design Meal Plans

Registered dietitians thoughtfully create Pawonation.com’s Meal plans designed to be simple yet tasty. Every meal plan adheres to particular criteria based on the health condition and/or lifestyle objective it aims to address, and each one undergoes verification through our nutrition database with ESHA Food Processor. Since everyone’s dietary requirements vary, we suggest considering these plans as starting points and making adjustments according to your preferences.

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