Want to lose fat around your abdomen?
Eating more fiber may help.
From left to right: JAKE STERNQUIST, MORGAN HUNT Glaze, BRIE PASSANO.
Photo:From left to right: JAKE STERNQUIST, MORGAN HUNT Glaze, BRIE PASSANO.
We include three different calorie levels and meal-prep tips throughout to make for a seamless routine.
Like fiber, protein plays an important role in satiety.
We also included modifications for 1,800 and 2,000 calories per day for people with differentcalorie needs.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (109 calories)
Lunch (419 calories)
P.M. Daily Totals:1,494 calories, 64g fat, 83g protein, 164g carbohydrate, 34g fiber, 1,654mg sodium.
Make it 1,800 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast.
Brie Passano
Make it 2,000 calories:Add 1 cup low-fat plain strained Greek-style yogurt with 1 Tbsp.
Day 3
A.M.
Snack (180 calories)
P.M. 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 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp.
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
natural peanut butter to evening snack.
Day 4
A.M. natural peanut butter as an evening snack.
Day 5
A.M. Daily Totals:1,480 calories, 74g fat, 87g protein, 124g carbohydrate, 30g fiber, 1,826mg sodium.
Make it 1,800 calories:Add 2 Tbsp.
chopped walnuts to A.M. snack and add 14 cup unsalted dry-roasted almonds to P.M. snack.
Make it 1,800 calories:Add 1 medium apple with 2 Tbsp.
natural peanut butter as an evening snack.
Daily Totals:1,525 calories, 74g fat, 87g protein, 144g carbohydrate, 30g fiber, 966mg sodium.
Make it 1,800 calories:Add 2 Tbsp.
chopped walnuts to A.M. snack and add 14 cup unsalted dry-roasted shelled pistachios to P.M. snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp.
Day 12
A.M.
Snack (170 calories)
P.M. natural peanut butter as an evening snack.
Day 13
A.M. Make it 2,000 calories:Change A.M. snack to 1 medium apple with 2 Tbsp.
natural peanut butter and add 14 cup unsalted dry-roasted almonds to P.M. snack.
Day 14
A.M. natural peanut butter to evening snack.
natural peanut butter to evening snack.
Day 16
Breakfast (398 calories)
A.M. Make it 2,000 calories:Add 2 Tbsp.
Day 17
A.M.
Snack (122 calories)
P.M. 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:Add 1 medium banana to lunch and 2 Tbsp.
natural peanut butter to P.M. snack and add 14 cup unsalted dry-roasted almonds as an evening snack.
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 14 cup unsalted dry-roasted almonds to evening snack.
Daily Totals:1,507 calories, 42g fat, 93g protein, 190g carbohydrate, 37g fiber, 1,811mg sodium.
Day 20
Lunch (319 calories)
P.M. Make it 1,800 calories:Add 1 servingBerry-Kefir Smoothieto breakfast.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 14 cup unsalted dry-roasted almonds to evening snack.
Make it 2,000 calories:Add 1 cup low-fat plain strained Greek-style yogurt with 1 Tbsp.
chopped walnuts to breakfast and add 1 medium apple with 2 Tbsp.
natural peanut butter as an evening snack.
Make it 1,800 calories:Change evening snack to 1 medium apple with 212 Tbsp.
Make it 2,000 calories:Add 34 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 212 Tbsp.
Day 26
P.M. Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 14 cup unsalted dry-roasted almonds to P.M. snack.
Daily Totals:1,511 calories, 76g fat, 75g protein, 149g carbohydrate, 34g fiber, 1,904mg sodium.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 2 Tbsp.
natural peanut butter to P.M. snack.
If its easier for your routine to eat the same breakfast or lunch every day, go for it!
There are a couple of breakfast and lunch options that are higher in calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Fiber has many health benefits.
Its linked to improved blood sugar management, better cholesterol, improved digestion and healthy weight maintenance.
High-Fiber Foods to Focus On:
What Is Visceral Fat & Why Does It Matter?
Weight in the abdominal region is often referred to as visceral fat.
Measuring yourwaist circumferencecan provide some insight.
Consider reaching out to a registered dietitian or your health care provider for additional support.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
American Heart Association.Waist size predicts heart attacks better than BMI, especially in women.
