Achieving your weight loss goals can often seem like a daunting task, especially when trying to target stubborn belly fat. However, with a structured plan, it’s not just possible—it’s enjoyable and sustainable. This 30-day meal plan, curated by registered dietitian Emily Lachtrupp, M.S., RD, is filled with delicious and nutritious foods designed to help you lose weight, particularly around your midsection.
Emily Lachtrupp brings her extensive experience in nutritional counseling and meal planning to this guide, making it both practical and effective. Whether you’re dealing with diabetes, digestive issues, or simply looking to shed some pounds, her insights are invaluable. The plan has been reviewed by dietitian Elizabeth Ward, M.S., RDN, an award-winning nutrition communicator and author.
Introduction
Losing belly fat is not just about aesthetics; it has profound health benefits. A 2022 review in the Journal of Aging Research highlighted that excess belly fat is linked to higher risks of heart disease, Type 2 diabetes, and cancer among middle-aged and older adults. Fortunately, reducing overall body fat can help decrease visceral fat, improving your health significantly.
Our approach to this flat-belly diet focuses on healthy, satisfying foods that nourish your body without leaving you feeling deprived. With an emphasis on fiber and probiotic-rich foods like kefir and yogurt, this plan supports gut health and promotes a balanced microbiome. A 2019 study in Nutrients found that nutrients such as soluble fiber, potassium, magnesium, vitamin K, and folate are crucial in preventing visceral belly fat gain.
This meal plan is set at 1,200 calories per day to encourage a healthy weight loss of 1-2 pounds per week. For those with higher calorie needs, modifications are provided to adjust the plan to 1,500 or 2,000 calories per day.
How We Create Meal Plans
Our meal plans are crafted by registered dietitians who ensure that each plan is easy to follow and delicious. They are tailored to meet specific health conditions and lifestyle goals and analyzed for accuracy using the ESHA Food Processor database. While individual nutritional needs may vary, these plans serve as a strong foundation for you to adjust as needed.
Flat-Belly Foods List
Incorporate these foods into your diet to curb hunger, lose belly fat, and support gut health:
- Green tea
- Raspberries and other berries
- Artichokes
- Kimchi
- Nuts and seeds, particularly peanuts
- Kombucha
- Avocado
- Whole grains like oats and quinoa
- High-fiber fruits and vegetables like apples, pears, and sweet potatoes
- Lentils
- Beans, especially chickpeas
- Asparagus
- Yogurt
- Kefir
Week 1: Meal Prep and Daily Plans
How to Meal-Prep Your Week of Meals:
- Prepare 2 servings of Apple-Cinnamon Overnight Oats for breakfast on Days 2 and 3.
- Meal-prep the Vegan Superfood Grain Bowls for lunch on Days 2 through 5.
- Prepare the Citrus Vinaigrette for use throughout the week.
- Assemble the Slow-Cooker Creamy Lentil Soup Freezer Pack through Step 1 for Week 3.
Day 1
Breakfast (245 calories):
- 1 serving Blueberry-Cranberry Smoothie
A.M. Snack (62 calories):
- 1 medium orange
Lunch (325 calories):
- 1 serving Green Salad with Edamame & Beets
P.M. Snack (116 calories):
- 1 large apple
Dinner (447 calories):
- 1 serving Roasted Salmon with Smoky Chickpeas & Greens
Daily Totals:
- 1,194 calories, 70g protein, 145g carbohydrate, 34g fiber, 39g fat, 1,244mg sodium
Modifications:
- 1,500 calories: Add 1 clementine to breakfast and 1/3 cup unsalted almonds to A.M. snack.
- 2,000 calories: Include all modifications for the 1,500-calorie day, plus 1 serving Everything Bagel Avocado Toast to lunch and 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
Breakfast (250 calories):
- 1 serving Apple-Cinnamon Overnight Oats
- 1 clementine
A.M. Snack (30 calories):
- 1 plum
Lunch (381 calories):
- 1 serving Vegan Superfood Grain Bowls
P.M. Snack (155 calories):
- 2 hard-boiled eggs topped with a pinch each of salt and pepper
Dinner (407 calories):
- 1 serving Taco Stuffed Avocados
- 2 cups mixed greens tossed with 1 Tbsp. Citrus Vinaigrette
Daily Totals:
- 1,224 calories, 53g protein, 121g carbohydrate, 33g fiber, 65g fat, 1,150mg sodium
Modifications:
- 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
- 2,000 calories: Include the modification for the 1,500-calorie day, plus 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 cup low-fat plain Greek yogurt to A.M. snack, and 1/4 cup guacamole with 1 bell pepper, sliced, to P.M. snack.
Day 3
Breakfast (250 calories):
- 1 serving Apple-Cinnamon Overnight Oats
- 1 clementine
A.M. Snack (93 calories):
- 1 cup low-fat plain kefir
Lunch (381 calories):
- 1 serving Vegan Superfood Grain Bowls
P.M. Snack (87 calories):
- 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup blueberries
Dinner (405 calories):
- 1 serving Chickpea & Potato Curry
- 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette
Daily Totals:
- 1,216 calories, 54g protein, 163g carbohydrate, 33g fiber, 45g fat, 1,194mg sodium
Modifications:
- 1,500 calories: Add 1/3 cup walnut halves and 1 small apple to A.M. snack.
- 2,000 calories: Include all modifications for the 1,500-calorie day, plus 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and 1/4 cup almonds and increase to 1 1/4 cups yogurt at P.M. snack.
Day 4
Breakfast (245 calories):
- 1 serving Blueberry-Cranberry Smoothie
A.M. Snack (35 calories):
- 1 clementine
Lunch (381 calories):
- 1 serving Vegan Superfood Grain Bowls
P.M. Snack (101 calories):
- 1 medium pear
Dinner (441 calories):
- 1 serving Buffalo Chicken Stuffed Spaghetti Squash
Daily Totals:
- 1,203 calories, 73g protein, 157g carbohydrate, 33g fiber, 38g fat, 935mg sodium
Meal-Prep Tip:
- Assemble ingredients for Slow-Cooker Turkey Chili with Butternut Squash. Set the slow cooker to Low and cook for 8 hours tomorrow morning.
Modifications:
- 1,500 calories: Add 1/3 cup unsalted almonds to A.M. snack.
- 2,000 calories: Include the modification for the 1,500-calorie day, plus 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast and 1/4 cup hummus with 3 medium carrots to P.M. snack.
Day 5
Breakfast (253 calories):
- 1 cup low-fat plain Greek yogurt topped with 1/4 cup raspberries and 1 1/2 Tbsp. chopped walnuts
A.M. Snack (16 calories):
- 1 cup sliced cucumber tossed with a pinch each of salt and pepper
Lunch (381 calories):
- 1 serving Vegan Superfood Grain Bowls
P.M. Snack (35 calories):
- 1 clementine
Dinner (521 calories):
- 1 serving Slow-Cooker Turkey Chili with Butternut Squash
- 1 serving Guacamole Chopped Salad
Daily Totals:
- 1,206 calories, 68g protein, 118g carbohydrate, 39g fiber, 59g fat, 1,335mg sodium
Meal-Prep Tip:
- Reserve 2 servings Slow-Cooker Turkey Chili with Butternut Squash for lunch on Days 6 and 7.
Modifications:
- 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.
- 2,000 calories: Include the modification for the 1,500-calorie day, plus increase to 1/4 cup walnuts at breakfast, 1 serving Everything Bagel Avocado Toast to A.M. snack, and 1 large apple to lunch.
Day 6
Breakfast (245 calories):
- 1 serving Blueberry-Cranberry Smoothie
A.M. Snack (164 calories):
- 1/4 cup walnut halves
Lunch (371 calories):
- 1 serving Slow-Cooker Turkey Chili with Butternut Squash
P.M. Snack (62 calories):
- 1 medium orange
Dinner (439 calories):
- 1 serving Roasted Salmon with Smoky Chickpeas & Greens
Daily Totals:
- 1,281 calories, 72g protein, 125g carbohydrate, 32g fiber, 66g fat, 1,174mg sodium
Meal-Prep Tip:
- Assemble ingredients for Slow-Cooker Creamy Lentil Soup for dinner tomorrow.
Modifications:
- 1,500 calories: Add 1/3 cup unsalted almonds to P.M. snack.
- 2,000 calories: Include the modification for the 1,500-calorie day, plus 1 serving Everything Bagel Avocado Toast to breakfast, 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to lunch, and 1 large apple to P.M. snack.
Day 7
Breakfast (245 calories):
- 1 serving Blueberry-Cranberry Smoothie
A.M. Snack (164 calories):
- 1/4 cup walnut halves
Lunch (371 calories):
- 1 serving Slow-Cooker Turkey Chili with Butternut Squash
P.M. Snack (62 calories):
- 1 medium orange
Dinner (439 calories):
- 1 serving Roasted Salmon with Smoky Chickpeas & Greens
Daily Totals:
- 1,281 calories, 72g protein, 125g carbohydrate, 32g fiber, 66g fat, 1,174mg sodium
Continuing the Plan
By repeating the pattern of meal planning, preparation, and adjustments outlined in Week 1, you can seamlessly navigate the remaining weeks of this 30-day journey. Ensure to include the flat-belly foods list in your daily meals and stay hydrated by drinking plenty of water.
Final Thoughts
This plan is designed to be flexible and accommodating to your individual needs and preferences. Feel free to mix and match the meals, adjust portion sizes, and incorporate your favorite flat-belly foods. Remember, consistency and mindfulness in your eating habits are key to achieving and maintaining your weight loss goals.
For a comprehensive and personalized approach, consider consulting with a registered dietitian like Emily Lachtrupp, who can provide tailored advice and support on your journey to better health.
