30-Day High-Protein Meal Plan to Help You Lose Visceral Fat, Created by a Dietitian

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 30-day plan is set at 1,500 calories, with modifications for 1,800 and 2,000 calories.

• Each day provides at least 87 grams of protein and 30 grams of fiber—two nutrients that can help support weight loss.

• This plan prioritizes protein, a nutrient that can help reduce body weight and preserve muscle mass during weight loss.

Visceral fat refers to the fat located deep in the abdominal cavity, surrounding vital organs. Because of its proximity to these important organs, too much visceral fat can increase the risk of several health conditions, including heart disease, type 2 diabetes and metabolic syndrome. Fortunately, weight loss can help reduce visceral fat —but where to begin? In this 30-day weight loss meal plan, we map out a month of high-protein meals and snacks tailored to reduce visceral fat. In addition to pumping up the protein, we also included plenty of fiber, which is another nutrient that can help support weight loss efforts. To facilitate weight loss, we set this plan at a reduced calorie level of 1,500 calories per day and included modifications for 1,800 and 2,000 calories for those with different calorie needs. Let's get started.

Week 1

Day 1

Daily Totals: 1,509 calories, 55g fat, 98g protein, 169g carbohydrate, 34g fiber, 1,835mg sodium

Breakfast (302 calories)

• Serve with 1 large hard-boiled egg

Lunch (411 calories)

• Serve with 1 medium pear

Dinner (440 calories)

• Serve with 1 serving Lemony Lentil Salad with Feta

Snacks

• 1 medium orange (62 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Meal-Prep Tips

• Make Peanut Butter-Oat Energy Balls to have as a snack throughout the next two weeks. Store in the freezer to maintain freshness.

Day 2

Daily Totals: 1,521 calories, 58g fat, 95g protein, 159g carbohydrate, 33g fiber, 1,496mg sodium

Breakfast (359 calories)

Lunch (455 calories)

• Serve with 1 cup blackberries

Dinner (469 calories)

Snacks

• 2 servings Peanut Butter-Oat Energy Balls (146 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add 1 serving Massaged Kale Salad to dinner and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Meal-Prep Tips

• Prepare High-Protein Lemon Poppyseed Overnight Oats to have for breakfast on days 2 through 5.

• Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 2 through 5.

Day 3

Daily Totals: 1,504 calories, 57g fat, 101g protein, 150g carbohydrate, 30g fiber, 1,483mg sodium

Breakfast (359 calories)

• 1 serving High-Protein Lemon Poppyseed Overnight Oats

Lunch (393 calories)

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

Dinner (508 calories)

Snacks

• 1 cup low-fat plain kefir + 1 cup blackberries (177 calories)

• 1 serving Peanut Butter-Oat Energy Balls (73 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Increase to 1 ½ cups kefir at the kefir snack, add 1 serving Pineapple & Avocado Salad to dinner and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Day 4

Daily Totals: 1,480 calories, 47g fat, 96g protein, 174g carbohydrate, 33g fiber, 1,607mg sodium

Breakfast (359 calories)

• 1 serving High-Protein Lemon Poppyseed Overnight Oats

Lunch (393 calories)

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

Dinner (500 calories)

Snacks

• ⅔ cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (130 calories)

Make it 1,800 calories:Add 1 cup low-fat plain kefir to breakfast and ¼ cup chopped walnuts to the yogurt snack.

Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup chopped walnuts to the yogurt snack and add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 5

Daily Totals: 1,503 calories, 54g fat, 89g protein, 171g carbohydrate, 31g fiber, 1,592mg sodium

Breakfast (417 calories)

• 1 serving High-Protein Lemon Poppyseed Overnight Oats

• ½ cup low-fat plain kefir

Lunch (393 calories)

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

Dinner (394 calories)

Snacks

• 1 serving Peanut Butter-Oat Energy Balls (73 calories)

• 1 serving Edamame with Aleppo Pepper + 1 large pear (232 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Day 6

Daily Totals: 1,524 calories, 59g fat, 113g protein, 143g carbohydrate, 32g fiber, 1,797mg sodium

Breakfast (388 calories)

Lunch (370 calories)

Dinner (407 calories)

• Serve with 1 thin (0.5-oz.) slice whole-wheat baguette

Snacks

• ⅔ cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (130 calories)

• 1 serving Edamame with Aleppo Pepper + 1 large pear (232 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the yogurt snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Day 7

Daily Totals: 1,514 calories, 54g fat, 98g protein, 165g carbohydrate, 32g fiber, 1,707mg sodium

Breakfast (329 calories)

Lunch (370 calories)

• 1 serving Chicken & Apple Kale Wraps

Dinner (459 calories)

• Serve with 1 serving Herb & Arugula Salad with Balsamic Vinaigrette

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

• ⅔ cup low-fat plain strained (Greek-style) yogurt + ½ cup raspberries (141 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Meal-Prep Tips

• Make Vegan Freezer Breakfast Burritos to have for breakfast throughout the month.

Week 2

Day 8

Daily Totals: 1,511 calories, 65g fat, 97g protein, 141g carbohydrate, 32g fiber, 2,160mg sodium

Breakfast (388 calories)

• 1 serving Savory Cottage Cheese Bowl

Lunch (498 calories)

• Serve with 1 medium apple

Dinner (395 calories)

Snacks

• 1 serving Edamame with Aleppo Pepper + 1 cup blackberries (163 calories)

• 1 serving Peanut Butter-Oat Energy Balls (73 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Day 9

Daily Totals: 1,506 calories, 61g fat, 119g protein, 127g carbohydrate, 32g fiber, 2,049mg sodium

Breakfast (517 calories)

• Serve with 1 serving Strawberry-Peach Chia Seed Smoothie

Lunch (345 calories)

• Serve with ⅔ cup raspberries

Dinner (373 calories)

Snacks

• 1 serving Edamame with Aleppo Pepper (101 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add 1 serving Simple Spinach Salad to dinner and 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Meal Prep Tips

1. Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on days 9 through 12. Store in the freezer to maintain freshness.

2. Prepare Stuffed Cabbage Soup to have for lunch on days 9 through 12.

Day 10

Daily Totals: 1,499 calories, 71g fat, 100g protein, 127g carbohydrate, 31g fiber, 1,719mg sodium

Breakfast (336 calories)

• Serve with 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches

Lunch (362 calories)

• 1 serving Stuffed Cabbage Soup

• 1 medium orange

Dinner (427 calories)

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 ½ Tbsp. chopped walnuts (301 calories)

• 1 serving Peanut Butter-Oat Energy Balls (73 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Reduce to 1 Tbsp. chopped walnuts at the yogurt snack, add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 11

Daily Totals: 1,482 calories, 72g fat, 108g protein, 106g carbohydrate, 31g fiber, 2,094mg sodium

Breakfast (517 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches

• 1 serving Strawberry-Peach Chia Seed Smoothie

Lunch (365 calories)

• 1 serving Stuffed Cabbage Soup

• 1 cup blackberries

Dinner (429 calories)

Snacks

• 1 serving Edamame with Aleppo Pepper (101 calories)

• 1 serving Peanut Butter-Oat Energy Balls (73 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the energy balls snack snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Day 12

Daily Totals: 1,502 calories, 59g fat, 104g protein, 154g carbohydrate, 31g fiber, 1,921mg sodium

Breakfast (445 calories)

• Serve with 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches

Lunch (397 calories)

• 1 serving Stuffed Cabbage Soup

• 1 medium apple

Dinner (357 calories)

• Serve with 1 serving Smashed Cucumber & Tomato Salad

Snacks

• 1 serving Edamame with Aleppo Pepper + 1 large pear (232 calories)

• 1 serving Peanut Butter-Oat Energy Balls (73 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the energy ball snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Day 13

Daily Totals: 1,505 calories, 63g fat, 103g protein, 138g carbohydrate, 30g fiber, 1,748mg sodium

Breakfast (517 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches

• 1 serving Strawberry-Peach Chia Seed Smoothie

Lunch (424 calories)

• 1 serving Cheese Dreams with Tomatoes

• ¼ cup blueberries

Dinner (392 calories)

Snacks

• 1 serving Edamame with Aleppo Pepper (101 calories)

• 1 serving Peanut Butter-Oat Energy Balls (73 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add 1 serving Cottage Cheese Snack Jar with Fruit to the energy ball snack and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Day 14

Daily Totals: 1,522 calories, 54g fat, 90g protein, 180g carbohydrate, 31g fiber, 2,098mg sodium

Breakfast (336 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches

• 1 serving Creamy Strawberry Smoothie

Lunch (441 calories)

• 1 serving High-Protein Cucumber Sandwich

• 1 large pear

Dinner (514 calories)

Snacks

• ⅔ cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (130 calories)

• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the yogurt snack and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Week 3

Day 15

Daily Totals: 1,509 calories, 36g fat, 92g protein, 215g carbohydrate, 32g fiber, 2,197mg sodium

Breakfast (329 calories)

• 1 serving Vegan Freezer Breakfast Burritos

Lunch (441 calories)

• 1 serving High-Protein Cucumber Sandwich

• Serve with 1 large pear

Dinner (443 calories)

Snacks

• ¾ cup cherries (73 calories)

Make it 1,800 calories:Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted almonds to the evening snack.

Make it 2,000 calories:Add ¾ cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 16

Daily Totals: 1,514 calories, 64g fat, 91g protein, 154g carbohydrate, 33g fiber, 1,736mg sodium

Breakfast (407 calories)

Lunch (454 calories)

• Serve with 1 cup blackberries

Dinner (481 calories)

Snacks

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the energy bites and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Meal-Prep Tips

• Make Berry Crumble Overnight Oats to have for breakfast on days 16 through 19.

• Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on days 16 through 19.

• Make Carrot Cake Energy Bites to have as a snack for the rest of the month. Store in the freezer to maintain freshness.

Day 17

Daily Totals: 1,512 calories, 70g fat, 91g protein, 138g carbohydrate, 31g fiber, 1,541mg sodium

Breakfast (407 calories)

• 1 serving Berry Crumble Overnight Oats

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Dinner (491 calories)

Snacks

• 1 cup blackberries + ½ cup low-fat plain kefir (120 calories)

• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the berry and kefir snack snack and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Day 18

Daily Totals: 1,487 calories, 63g fat, 93g protein, 144g carbohydrate, 31g fiber, 1,535mg sodium

Breakfast (407 calories)

• 1 serving Berry Crumble Overnight Oats

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Dinner (428 calories)

Serve with 1 serving Cacio e Pepe Kale Salad

Snacks

• 1 serving Edamame with Aleppo Pepper (101 calories)

• 2 servings Carrot Cake Energy Bites + 1 medium orange (157 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, 1 medium apple to lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Day 19

Daily Totals: 1,476 calories, 64g fat, 88g protein, 148g carbohydrate, 30g fiber, 1,815mg sodium

Breakfast (407 calories)

• 1 serving Berry Crumble Overnight Oats

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Dinner (444 calories)

Serve with 1 serving Simple Cabbage Salad

Snacks

• 1 large pear (131 calories)

• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

Make it 1,800 calories:Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted almonds to the pear snack.

Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted almonds to the pear snack and 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 20

Daily Totals: 1,511 calories, 71g fat, 92g protein, 137g carbohydrate, 30g fiber, 1,420mg sodium

Breakfast (329 calories)

• 1 serving Vegan Freezer Breakfast Burritos

Lunch (388 calories)

• Serve with 1 medium apple

Dinner (404 calories)

• Serve with 1 serving Crispy English Roasted Potatoes

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

• ¼ cup dry-roasted unsalted shelled pistachios (176 calories)

Make it 1,800 calories:Add 1 serving Blueberry-Banana Peanut Butter Parfait as an evening snack.

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Day 21

Daily Totals: 1,501 calories, 61g fat, 94g protein, 165g carbohydrate, 50g fiber, 1,149mg sodium

Breakfast (352 calories)

Lunch (388 calories)

• 1 serving Salmon-Stuffed Avocados

• 1 medium apple

Dinner (453 calories)

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries (208 calories)

• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

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

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch and add 1 serving Blueberry-Banana Peanut Butter Parfait as a snack.

Week 4

Day 22

Daily Totals: 1,502 calories, 52g fat, 106g protein, 159g carbohydrate, 31g fiber, 1,857mg sodium

Breakfast (329 calories)

• 1 serving Vegan Freezer Breakfast Burritos

Lunch (401 calories)

• 1 serving Chicken & Apple Kale Wraps

• ½ cup blackberries

Dinner (421 calories)

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + ⅔ cup raspberries (208 calories)

• 3 servings Carrot Cake Energy Bites (144 calories)

Make it 1,800 calories:Add 1 serving High-Protein Orange-Mango Smoothie to breakfast and 2 Tbsp. chopped walnuts to the yogurt snack.

Make it 2,000 calories:Add 1 serving High-Protein Orange-Mango Smoothie to breakfast, 2 Tbsp. chopped walnuts to the yogurt snack and 1 serving Simple Spinach Salad to dinner.

Day 23

Daily Totals: 1,494 calories, 66g fat, 96g protein, 138g carbohydrate, 35g fiber, 1,178mg sodium

Breakfast (386 calories)

• Serve with 1 cup low-fat plain strained (Greek-style) yogurt, ½ cup blackberries and 1 Tbsp. chopped nuts, such as walnuts

Lunch (364 calories)

Dinner (433 calories)

Snacks

• 2 servings Carrot Cake Energy Bites (96 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Increase to 3 Tbsp. chopped walnuts at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Day 24

Daily Totals: 1,495 calories, 77g fat, 97g protein, 113g carbohydrate, 33g fiber, 1,384mg sodium

Breakfast (434 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt

• ½ cup blackberries

• 1 serving Cinnamon-Toasted Oats

• 2 Tbsp. chopped nuts, such as walnuts

Lunch (364 calories)

Dinner (431 calories)

Snacks

• 3 servings Carrot Cake Energy Bites (144 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Day 25

Daily Totals: 1,519 calories, 79g fat, 92g protein, 118g carbohydrate, 31g fiber, 1,218mg sodium

Breakfast (434 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt

• ½ cup blackberries

• 1 serving Cinnamon-Toasted Oats

• 2 Tbsp. chopped nuts, such as walnuts

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

Dinner (455 calories)

Snacks

• 3 servings Carrot Cake Energy Bites (144 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,800 calories:Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Make it 2,000 calories:Increase to 4 Tbsp. chopped nuts at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as a snack.

Day 26

Daily Totals: 1,515 calories, 75g fat, 96g protein, 124g carbohydrate, 33g fiber, 1,542mg sodium

Breakfast (386 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt

• ½ cup blackberries

• 1 serving Cinnamon-Toasted Oats

• 1 Tbsp. chopped nuts, such as walnuts

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

Dinner (520 calories)

• Serve with 1 serving Kale Salad with Balsamic & Parmesan

Snacks

• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

• 3 servings Carrot Cake Energy Bites (144 calories)

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

Make it 2,000 calories:Add 1 medium banana to lunch, 1 (1-oz.) slice whole-wheat baguette to dinner and add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Meal-Prep Tips

• Make a double batch of Cinnamon-Toasted Oats to have for breakfast on days 23 through 26.

• Prepare Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on days 23 through 26.

Day 27

Daily Totals: 1,508 calories, 52g fat, 87g protein, 175g carbohydrate, 30g fiber, 1,810mg sodium

Breakfast (329 calories)

• 1 serving Vegan Freezer Breakfast Burritos

Lunch (385 calories)

Dinner (408 calories)

Snacks

• ¾ cup low-fat plain strained (Greek-style) yogurt + ⅔ cup raspberries (166 calories)

Make it 1,800 calories:Add 1 serving High-Protein Orange-Mango Smoothie to breakfast and add 2 Tbsp. chopped walnuts to the yogurt snack.

Make it 2,000 calories:Add 1 serving High-Protein Orange-Mango Smoothie to breakfast, 2 Tbsp. chopped walnuts to the yogurt and add 1 serving Apple with Cinnamon Almond Butter as a snack.

Meal-Prep Tips

• On Day 27, make High-Protein Pasta Salad to have for lunch on days 27 through 30.

Day 28

Daily Totals: 1,496 calories, 69g fat, 97g protein, 129g carbohydrate, 31g fiber, 1,765mg sodium

Breakfast (388 calories)

• 1 serving High-Protein Cottage Cheese Bowl

Lunch (426 calories)

• 1 serving High-Protein Pasta Salad

• ⅔ cup blackberries

Dinner (413 calories)

Snacks

• ¾ cup low-fat plain strained (Greek-style) yogurt + ⅔ cup raspberries (166 calories)

Make it 1,800 calories:Add 1 serving Berry-Kefir Smoothie as a snack.

Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the yogurt snack and add 1 serving Berry-Kefir Smoothie as a snack.

Week 5

Day 29

Daily Totals: 1,519 calories, 76g fat, 93g protein, 132g carbohydrate, 41g fiber, 1,425mg sodium

Breakfast (352 calories)

• 1 serving Raspberry-Peach Chia Seed Smoothie

Lunch (385 calories)

• 1 serving High-Protein Pasta Salad

Dinner (514 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

• ¾ cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries (166 calories)

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 Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup dry-roasted unsalted almonds to the yogurt snack.

Day 30

Daily Totals: 1,513 calories, 53g fat, 95g protein, 169g carbohydrate, 30g fiber, 2,259mg sodium

Breakfast (329 calories)

• 1 serving Vegan Freezer Breakfast Burritos

Lunch (385 calories)

• 1 serving High-Protein Pasta Salad

Dinner (403 calories)

• Serve with 1 serving Lemon-Parmesan Crispy Smashed Potatoes

Snacks

• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)

• ⅔ cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries (151 calories)

• 3 servings Carrot Cake Energy Bites (144 calories)

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, 1 medium apple to lunch and 2 Tbsp. chopped walnuts to the yogurt snack.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Because all of these recipes were chosen with protein and weight loss in mind, feel free to mix and match meals if there's one you don't like or browse some of our other weight loss-friendly recipes for additional inspiration. If you're making a swap, you may want to choose a meal with a similar calorie level or plan to adjust a snack or two, if needed.

Can I eat the same breakfast or lunch every day?

Yes, you can eat the same breakfast or lunch every day if you prefer. All of the options are fairly similar in calories, though they can range. If you're following this plan for weight loss, you may want to make adjustments to meet your individual goals.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.

How can protein help with weight loss?

Protein has staying power and promotes satiety, so it can help keep you full in between meals. When it's digested, protein stimulates the release of hormones that promote fullness and restricts the release of ghrelin, which is a hormone that makes you feel hungry. Eating adequate protein when trying to lose weight can also help preserve muscle mass.

Other Tips for Healthy Weight Loss

• Include Plenty of Fiber:Fiber is a type of indigestible carbohydrate that has many health benefits, including better blood sugar, improved gut and heart health and weight loss. Fiber travels through the digestive system slowly, which can help you feel fuller, for longer. High-fiber foods include legumes, whole grains, nuts, seeds, fruits and vegetables.

• Exercise: Moving your body regularly can help increase muscle mass and promote weight loss. Research shows that moderate to high intensity aerobic exercise for at least 150 minutes a week can help reduce body fat and lower weight circumference, which can indicate a decrease in visceral fat.

• Prioritize Protein: Because protein stimulates hormones that promote feelings of fullness, it can be a helpful tool for weight loss. Protein also helps preserve lean muscle mass, which can sometimes decrease with weight loss. Ensuring adequate protein intake and including strength training are two strategies that can help maintain muscle mass during weight loss. Protein-rich foods include meat, poultry, fish, shellfish, soy, legumes, eggs and dairy.

• Good Sleep Hygiene: Prioritizing sleep is an underrated strategy for weight loss. Research links poor and inadequate sleep to increased calorie intake and weight gain. Aim for at least 7 to 9 hours of quality sleep per night to help support weight loss efforts—and overall health, too.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell's 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.

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