Meal Plan Overview
| Breakfast/ A.M. Snack | Lunch/ P.M. Snack | Dinner |
|---|---|---|
| Egg-filled pita/ Yogurt mix | Tuna salad with chickpeas/ Pear | Balsamic chicken with salad |
| Lemon oats overnight/ Mini-stuffed peppers | Turkey soup/ Apple | Maple salmon with vegetables |
| Lemon oats overnight/ Mini-stuffed peppers | Turkey soup/ Mango-orange smoothie | Chicken, mushrooms, and rice casserole |
| Lemon oats overnight/ Mini-stuffed peppers | Turkey soup/ Mango-orange smoothie | Chicken, mushrooms, and rice casserole |
| Lemon oats overnight/ Yogurt mix | Turkey soup/ Mini-stuffed peppers | Mini meatloaves with veggies |
| Chocolate-strawberry protein shake/ Yogurt mix | Cucumber sandwich with protein/ Cottage cheese jar | Shrimp tacos with coleslaw |
| Chocolate-strawberry protein shake/ Yogurt mix | Cucumber sandwich with protein/ Cottage cheese jar | Chickpea grain bowl |
Day 1
Breakfast (368 calories)
A.M. Snack (244 calories)
Lunch (388 calories)
P.M. Snack (131 calories)
Dinner (377 calories)
Total for the day: 1,507 calories, 57g fat, 98g protein, 168g carbohydrates, 31g fiber, 1,672mg sodium.
To increase to 1,800 calories: Add 1 cup of low-fat plain kefir at breakfast and an Avocado Toast for dinner.
For 2,000 calories: Add ¾ cup of low-fat kefir at breakfast, an Avocado Toast for dinner, and a Cottage Cheese Snack Jar with Fruit in the evening.
Day 2
Breakfast (359 calories)
A.M. Snack (122 calories)
Lunch (384 calories)
P.M. Snack (116 calories)
Dinner (503 calories)
Total for the day: 1,484 calories, 51g fat, 88g protein, 170g carbohydrates, 31g fiber, 1,527mg sodium.
To increase to 1,800 calories: Add 1 cup of low-fat kefir at breakfast and 2 Tbsp. of almond butter for the P.M. snack.
For 2,000 calories: Add 1 cup of low-fat kefir at breakfast, 2 Tbsp. of almond butter for the P.M. snack, and a Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 3
Breakfast (359 calories)
A.M. Snack (140 calories)
Lunch (386 calories)
P.M. Snack (236 calories)
Dinner (378 calories)
Total for the day: 1,499 calories, 54g fat, 88g protein, 176g carbohydrates, 31g fiber, 1,734mg sodium.
To increase to 1,800 calories: Add a Simple Spinach Salad for dinner and 1 medium orange for an evening snack.
For 2,000 calories: Add an Avocado Toast to the A.M. snack, a Simple Spinach Salad for dinner, and 1 orange as a snack.
Day 4
Breakfast (359 calories)
A.M. Snack (122 calories)
Lunch (386 calories)
P.M. Snack (236 calories)
Dinner (378 calories)
Total for the day: 1,481 calories, 52g fat, 86g protein, 177g carbohydrates, 32g fiber, 1,571mg sodium.
To increase to 1,800 calories: Add a High-Fiber Chopped Salad with Italian Vinaigrette for dinner and an orange for an evening snack.
For 2,000 calories: Add a Pineapple Green Smoothie to breakfast and a High-Fiber Chopped Salad for dinner.
Day 5
Breakfast (359 calories)
A.M. Snack (171 calories)
Lunch (384 calories)
P.M. Snack (122 calories)
Dinner (455 calories)
Total for the day: 1,491 calories, 61g fat, 95g protein, 147g carbohydrates, 31g fiber, 1,475mg sodium.
To increase to 1,800 calories: Add 3 Tbsp. chopped walnuts to the A.M. snack and include a Cacio e Pepe Kale Salad for dinner.
For 2,000 calories: Add 3 Tbsp. walnuts to the A.M. snack, an Avocado Toast at lunch, and a Cacio e Pepe Kale Salad for dinner.
Day 6
Breakfast (228 calories)
A.M. Snack (244 calories)
Lunch (407 calories)
P.M. Snack (215 calories)
Dinner (424 calories)
Total for the day: 1,517 calories, 48g fat, 103g protein, 183g carbohydrates, 38g fiber, 1,484mg sodium.
To increase to 1,800 calories: Add a Sprouted-Grain Toast with Peanut Butter & Banana for breakfast.
For 2,000 calories: Include the toast, 2 Tbsp. walnuts for the A.M. snack, and an apple for the evening snack.
Day 7
Breakfast (228 calories)
A.M. Snack (244 calories)
Lunch (407 calories)
P.M. Snack (101 calories)
Dinner (538 calories)
Total for the day: 1,517 calories, 39g fat, 96g protein, 211g carbohydrates, 43g fiber, 1,424mg sodium.
To increase to 1,800 calories: Add a Sprouted-Grain Toast with Peanut Butter & Banana at breakfast.
For 2,000 calories: Include the toast, 2 Tbsp. walnuts for the A.M. snack, and an apple as a snack.
Frequently Asked Questions
- Can I mix meals I don’t like?
- Is it OK to have the same breakfast or lunch every day?
- Why no 1,200-calorie modification?
- What are the risks of excess visceral fat?
You can switch meals as you prefer. It’s totally fine to repeat meals or explore other recipes for variety.
Yes, if you’d rather stick to the same options. Most breakfasts and lunches have similar calorie counts, making swaps straightforward.
Current dietary guidelines suggest that 1,200 calories are generally too low for adequate nutrition and sustainability long-term.
High levels can lead to serious health issues, including metabolic syndrome and heart disease.
Tips for Reducing Visceral Fat
To help lose visceral fat, consider these strategies:
- Increase Protein Intake: More protein can enhance feelings of fullness and aid fat loss. Eggs, yogurt, beans, etc., can be great choices.
- Boost Fiber Consumption: Fiber helps with satiety, making it easier to manage weight. Foods like garlic, onions, and artichokes are good sources.
- Exercise Regularly: Both aerobic and resistance training can effectively reduce visceral fat. Find a routine you enjoy for better adherence.
- Get Adequate Sleep: Aim for around 8 hours each night to help with weight regulation and insulin sensitivity.
How We Create Meal Plans
Nutrition experts design these meal plans to be tasty and manageable. Each plan targets specific health or lifestyle objectives while maintaining balanced nutrition.
