30 Day High-Fiber Meal Plan to Help You Lose Visceral Fat

Visceral fat, or fat surrounding the internal organs in your abdominal cavity, has been associated with some negative health impacts. Research links excess visceral fat, measured by waist circumference, with an increased risk of heart disease, chronic health conditions, type 2 diabetes and elevated inflammatory markers.1 The good news? Lifestyle interventions, including nutrition changes, weight loss, increasing physical activity and eating more fiber can help.1 In this 30-day meal high-fiber meal plan to reduce visceral fat, you’ll find an entire month of fiber-rich meals and snacks to keep you full and satiated. We include three different calorie levels and meal-prep tips throughout to make for a seamless routine. Let’s get started!

Why This Meal Plan Is Great for You

Each day provides at least 30 grams of fiber, with the average clocking in at 33 grams per day. Fiber is a nutrient with many health benefits, including improved heart health, a healthy gut, better blood sugar levels and healthy weight maintenance. Research links a high-fiber diet with a reduced level of visceral fat and less abdominal weight gain with age. We also include an average of 87 grams of protein per day. Like fiber, protein plays an important role in satiety. Eating enough protein, especially when consuming fewer calories, can help keep you full and provide more staying power. 

Because weight loss can be an effective strategy to help reduce visceral fat, we set this plan at 1,500 calories, which can promote weight loss for many people. We also included modifications for 1,800 and 2,000 calories per day for people with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being. As with all meal plans, be sure to listen to your hunger cues and make adjustments as needed to fit your lifestyle and routine. 

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Apple-Pomegranate Overnight Oats to have for breakfast on days 2 through 5.  

Day 1

Breakfast (337 calories)

A.M. Snack (109 calories)

Lunch (419 calories)

P.M. Snack (131 calories)

Dinner (436 calories)

Evening Snack (62 calories)

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, 64g fat, 83g protein, 164g carbohydrate, 34g fiber, 1,654mg 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 Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 2

Breakfast (346 calories)

A.M. Snack (109 calories)

Lunch (425 calories)

P.M. Snack (131 calories)

Dinner (419 calories)

Evening Snack (62 calories)

Daily Totals: 1,490 calories, 43g fat, 84g protein, 204g carbohydrate, 36g fiber, 2,207mg sodium.

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

Make it 2,000 calories: Add 1 cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to breakfast, 1 medium apple to A.M. snack and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 3

Breakfast (346 calories)

A.M. Snack (180 calories)

Lunch (425 calories)

P.M. Snack (122 calories)

Dinner (346 calories)

Evening Snack (95 calories)

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 to breakfast and add 2 Tbsp. natural peanut butter to evening snack.

Day 4

Breakfast (346 calories)

A.M. Snack (131 calories)

Lunch (425 calories)

P.M. Snack (122 calories)

Dinner (460 calories)

Daily Totals: 1,483 calories, 44g fat, 85g protein, 204g carbohydrate, 36g fiber, 1,742mg 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)

 A.M. Snack (213 calories)

Lunch (425 calories)

P.M. Snack (122 calories)

Dinner (338 calories)

Evening Snack (62 calories)

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

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

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

Day 6

Breakfast (357 calories)

 A.M. Snack (213 calories)

Lunch (337 calories)

P.M. Snack (131 calories)

Dinner (398 calories)

Evening Snack (62 calories)

Daily Totals: 1,499 calories, 53g fat, 89g protein, 175g carbohydrate, 34g fiber, 1,690mg sodium.

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

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

Day 7

Breakfast (337 calories)

 A.M. Snack (213 calories)

Lunch (337 calories)

P.M. Snack (122 calories)

Dinner (499 calories)

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

Week 2

How to Meal-Prep Your Week of Meals:

1. Mix together Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the week.

Day 8

Breakfast (357 calories)

A.M. Snack (180 calories)

Lunch (353 calories)

P.M. Snack (62 calories)

Dinner (529 calories)

Meal-Prep Tip: Reserve 4 servings Stuffed Cabbage Soup to have for lunch 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: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 9

Breakfast (584 calories)

A.M. Snack (131 calories)

Lunch (332 calories)

P.M. Snack (122 calories)

Dinner (339 calories)

Daily Totals: 1,508 calories, 73g fat, 72g protein, 162g carbohydrate, 31g fiber, 1,089mg 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: 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 10

Breakfast (584 calories)

A.M. Snack (180 calories)

Lunch (332 calories)

P.M. Snack (62 calories)

Dinner (336 calories)

Evening Snack (32 calories)

Meal-Prep Tip: Reserve leftover Marry Me Chicken & Spaghetti Squash Casserole to have for dinner tomorrow night. 

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 ¼ cup dry-roasted unsalted shelled pistachios to P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup dry-roasted unsalted shelled pistachios to P.M. snack and change evening snack to 1 medium banana.

Day 11

Breakfast (357 calories)

 A.M. Snack (213 calories)

Lunch (332 calories)

P.M. Snack (122 calories)

Dinner (336 calories)

Evening Snack (131 calories)

Daily Totals: 1,491 calories, 64g fat, 94g protein, 144g carbohydrate, 31g fiber, 1,420mg sodium.

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

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 12

Breakfast (584 calories)

A.M. Snack (170 calories)

Lunch (332 calories)

P.M. Snack (48 calories)

Dinner (378 calories)

Daily Totals: 1,512 calories, 82g fat, 82g protein, 131g carbohydrate, 30g fiber, 1,071mg 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: Add ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 13

Breakfast (584 calories)

A.M. Snack (21 calories)

Lunch (353 calories)

P.M. Snack (131 calories)

Dinner (430 calories)

Daily Totals: 1,519 calories, 67g fat, 56g protein, 190g carbohydrate, 32g fiber, 1,242mg 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)

A.M. Snack (196 calories)

Lunch (353 calories)

P.M. Snack (62 calories)

Dinner (529 calories)

Daily Totals: 1,496 calories, 77g fat, 98g protein, 108g carbohydrate, 30g fiber, 1,783mg 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: Add ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Lemon-Blueberry Overnight Oats to have for breakfast on days 16 through 19. 
2. Prepare Anti-Inflammatory Vegetable-Packed Grain Bowls to have for lunch on days 16 through 19. 

Day 15

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 Tbsp. chopped nuts, such as walnuts

A.M. Snack (131 calories)

Lunch (337 calories)

P.M. Snack (122 calories)

Dinner (447 calories)

Evening Snack (95 calories)

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)

A.M. Snack (95 calories)

Lunch (484 calories)

P.M. Snack (62 calories)

Dinner (485 calories)

Daily Totals: 1,523 calories, 50g fat, 93g protein, 180g carbohydrate, 34g fiber, 1,709mg sodium.

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

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

Day 17

Breakfast (398 calories)

A.M. Snack (122 calories)

Lunch (484 calories)

P.M. Snack (95 calories)

Dinner (398 calories)

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: Add 1 medium banana to lunch and 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 18

Breakfast (398 calories)

A.M. Snack (122 calories)

Lunch (484 calories)

P.M. Snack (95 calories)

Dinner (374 calories)

Evening Snack (42 calories)

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)

A.M. Snack (122 calories)

Lunch (484 calories)

P.M. Snack (62 calories)

Dinner (442 calories)

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

Daily Totals: 1,507 calories, 42g fat, 93g protein, 190g carbohydrate, 37g fiber, 1,811mg 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: Add ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 20

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 Tbsp. chopped nuts, such as walnuts

A.M. Snack (122 calories)

Lunch (319 calories)

P.M. Snack (170 calories)

Dinner (368 calories)

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 Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large apple to lunch and 1 ½ cups sliced strawberries to evening snack.

Day 21

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 Tbsp. chopped nuts, such as walnuts

A.M. Snack (131 calories)

Lunch (319 calories)

P.M. Snack (95 calories)

Dinner (581 calories)

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 to breakfast and add 1 medium peach as an evening snack.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, ¼ cup dry-roasted unsalted shelled pistachios to P.M. snack and add 1 medium peach as an evening snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Mango, Passion Fruit & Coconut Chia Pudding to have for breakfast on days 23 through 25. 
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 23 through 26. 

Day 22

Breakfast (344 calories)

A.M. Snack (170 calories)

Lunch (360 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (422 calories)

Evening Snack (42 calories)

Daily Totals: 1,515 calories, 92g fat, 83g protein, 102g carbohydrate, 30g fiber, 1,429mg 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 ¼ cup dry-roasted unsalted almonds to evening snack.

Day 23

Breakfast (363 calories)

A.M. Snack (170 calories)

Lunch (393 calories)

P.M. Snack (62 calories)

Dinner (510 calories)

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

Day 24

Breakfast (363 calories)

A.M. Snack (170 calories)

Lunch (393 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (399 calories)

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: 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.

Day 25

Breakfast (363 calories)

A.M. Snack (170 calories)

Lunch (393 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (381 calories)

Evening Snack (35 calories)

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)

A.M. Snack (131 calories)

Lunch (393 calories)

P.M. Snack (31 calories)

Dinner (578 calories)

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 to breakfast and ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 27

Breakfast (344 calories)

A.M. Snack (131 calories)

Lunch (419 calories)

P.M. Snack (95 calories)

Dinner (460 calories)

Evening Snack (62 calories)

Meal-Prep Tip: Prepare Roasted Squash & Lentil Kale Salad to have for lunch on days 28 through 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)

A.M. Snack (170 calories)

Lunch (466 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (343 calories)

Daily Totals: 1,493 calories, 69g fat, 95g protein, 141g carbohydrate, 35g fiber, 1,165mg 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 Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 medium apple to lunch and 1 cup low-fat plain kefir to P.M. snack.

Week 5

Day 29

Breakfast (295 calories)

A.M. Snack (170 calories)

Lunch (466 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (402 calories)

Daily Totals: 1,509 calories, 82g fat, 88g protein, 119g carbohydrate, 35g fiber, 1,453mg 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, 1 medium apple to lunch and add 1 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 Tbsp. chopped nuts, such as walnuts

A.M. Snack (131 calories)

Lunch (466 calories)

P.M. Snack (122 calories)

Dinner (438 calories)

Daily Totals: 1,507 calories, 72g fat, 86g protein, 140g carbohydrate, 37g fiber, 1,483mg 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: 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.

High-Fiber Foods to Focus On:

• Beans
• Lentils
• Whole grains
• Fruits
• Vegetables
• Avocado
• Nuts
• Seeds
• Edamame

What is Visceral Fat & Why Does It Matter?

Weight in the abdominal region is often referred to as visceral fat. Because visceral fat surrounds several important internal organs in your abdominal cavity, it has been associated with more health complications than weight carried around other parts of the body, like the hips. Excess visceral fat is linked to an increased risk of chronic health conditions, such as heart disease and type 2 diabetes. So how do we know how much visceral fat we have? Measuring your waist circumference can provide some insight. Increased health risks are associated with a waist circumference over 35 inches for females and 40 inches for males. Waist circumference is often touted as a more accurate measurement of health risk than the more commonly used BMI tool. While some of our bodies weight distribution is out of our control due to factors like genetics, there are several strategies that may help reduce visceral fat. Eating a high-fiber diet, increasing physical activity, strength-training, ensuring adequate sleep and managing stress are all strategies that may help reduce visceral fat. Consider reaching out to a registered dietitian or your healthcare provider for additional support.