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- This 30-day plan is set at 1,500 calories per day, with modifications for 1,800 and 2,000.
- Each day provides at least 75 grams of protein and 30 grams of fiber—two nutrients that can help you feel full and facilitate weight loss.
- This plan prioritizes antioxidant-rich, anti-inflammatory foods to help quell inflammation so you can feel your best.
Visceral fat refers to the fat in your midsection that surrounds your organs. While some visceral fat is helpful and can provide protection for those important organs to function, too much can increase the risk of developing health conditions like type 2 diabetes and heart disease. Excess visceral fat can also increase inflammatory markers and lead to chronic inflammation, which can bring an onslaught of health issues, including depression, arthritis, fatigue and a poorly functioning immune system., , , Fortunately, there are steps to take that can help reduce both visceral fat and chronic inflammation to help you feel your best. Research shows that following a lower-calorie, anti-inflammatory diet can reduce total body weight, visceral fat and inflammatory markers. Focusing on antioxidant-rich foods may be particularly beneficial, as another study found that adults who consumed high levels of antioxidants, like zinc, selenium, carotenoids and vitamins A, C and E, had lower levels of visceral fat. It’s clear that an antioxidant-rich, anti-inflammatory diet can help reduce harmful visceral fat, but you may be wondering how to get started. We’ve mapped out an entire month of anti-inflammatory meals and snacks to help you reach your goals. With three different calorie levels to choose from and meal-prep tips at the beginning of each week, this nutritious meal plan can work for most people.
Week 1
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Day 1
Breakfast (255 calories)
A.M. Snack (122 calories)
Lunch (489 calories)
P.M. Snack (193 calories)
Dinner (443 calories)
Daily Totals: 1,502 calories, 69g fat, 83g protein, 146g carbohydrate, 31g fiber, 1,635mg sodium.
Make it 1,800 calories: Add ½ cup low-fat plain kefir to breakfast and 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.
Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast, 1 serving Massaged Kale Salad to dinner and 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.
Day 2
Breakfast (478 calories)
A.M. Snack (35 calories)
Lunch (469 calories)
P.M. Snack (95 calories)
Dinner (444 calories)
Daily Totals: 1,520 calories, 76g fat, 82g protein, 138g carbohydrate, 36g fiber, 1,864mg sodium.
Make it 1,800 calories: Add ¾ cup low-fat plain kefir to the A.M. snack and 2 Tbsp. almond butter to the P.M. snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to the A.M. snack, ¼ cup dry-roasted unsalted almonds to the A.M. snack and 2 Tbsp. almond butter to the P.M. snack.
Day 3
Breakfast (478 calories)
A.M. Snack (122 calories)
Lunch (469 calories)
P.M. Snack (35 calories)
Dinner (388 calories)
Daily Totals: 1,492 calories, 74g fat, 102g protein, 111g carbohydrate, 33g fiber, 1,900mg sodium.
Make it 1,800 calories: Add 1 medium orange to lunch and 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack
Make it 2,000 calories: Add 1 medium orange to lunch, ¼ cup dry-roasted unsalted almonds to the P.M. snack and 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack
Day 4
Breakfast (478 calories)
A.M. Snack (53 calories)
- 1 cup sliced strawberries
Lunch (469 calories)
P.M. Snack (30 calories)
Dinner (453 calories)
Daily Totals: 1,480 calories, 70g fat, 77g protein, 150g carbohydrate, 41g fiber, 1,552mg sodium.
Make it 1,800 calories: Add 1 medium orange to lunch and 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack
Make it 2,000 calories: Add 1 medium orange to lunch, ¼ cup dry-roasted unsalted almonds to the P.M. snack and 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack
Day 5
Breakfast (322 calories)
A.M. Snack (122 calories)
Lunch (469 calories)
P.M. Snack (170 calories)
Dinner (427 calories)
Daily Totals: 1,510 calories, 64g fat, 84g protein, 163g carbohydrate, 52g fiber, 1,263mg sodium.
Make it 1,800 calories: Add 1 medium orange to lunch and 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack
Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner and 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.
Day 6
Breakfast (255 calories)
A.M. Snack (122 calories)
Lunch (489 calories)
P.M. Snack (170 calories)
Dinner (446 calories)
Daily Totals: 1,483 calories, 81g fat, 86g protein, 113g carbohydrate, 30g fiber, 1,578mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 serving Traditional Greek Salad to dinner.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 serving Traditional Greek Salad to dinner and ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 7
Breakfast (322 calories)
A.M. Snack (222 calories)
Lunch (324 calories)
P.M. Snack (124 calories)
Dinner (502 calories)
Daily Totals: 1,494 calories, 55g fat, 91g protein, 174g carbohydrate, 51g fiber, 1,984mg sodium.
Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to the A.M. snack and add 1 serving Chai Energy Balls as an evening snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to the A.M. snack, 1 serving Chai Energy Balls as an evening snack and 1 serving Brussels Sprouts Caesar Salad to dinner.
Week 2
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Day 8
Breakfast (322 calories)
A.M. Snack (288 calories)
Lunch (291 calories)
P.M. Snack (193 calories)
Dinner (430 calories)
Daily Totals: 1,525 calories, 53g fat, 88g protein, 199g carbohydrate, 59g fiber, 1,400mg sodium.
Make it 1,800 calories: Increase to 4 Tbsp. sliced almonds at the A.M. snack and add 1 serving Chai Energy Balls as an evening snack.
Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and add 1 serving Chai Energy Balls as an evening snack.
Day 9
Breakfast (277 calories)
A.M. Snack (170 calories)
Lunch (506 calories)
P.M. Snack (49 calories)
Dinner (491 calories)
Daily Totals: 1,491 calories, 73g fat, 84g protein, 140g carbohydrate, 31g fiber, 1,353mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to P.M. snack and add 1 serving Chai Energy Balls as an evening snack.
Make it 2,000 calories: Increase to 4 Tbsp. sliced almonds at breakfast and add 1 medium banana to lunch, 1 cup low-fat plain kefir to P.M. snack and 1 serving Chai Energy Balls as an evening snack.
Day 10
Breakfast (255 calories)
A.M. Snack (212 calories)
Lunch (506 calories)
P.M. Snack (49 calories)
Dinner (487 calories)
Daily Totals: 1,506 calories, 68g fat, 92g protein, 143g carbohydrate, 31g fiber, 1,864mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to P.M. snack and add 1 serving Chai Energy Balls as an evening snack.
Make it 2,000 calories: Add 2 Tbsp. sliced almonds to the A.M. snack, 1 medium apple to lunch, 1 cup low-fat plain kefir to P.M. snack and add 1 serving Chai Energy Balls as an evening snack.
Day 11
Breakfast (277 calories)
A.M. Snack (53 calories)
- 1 cup sliced strawberries
Lunch (506 calories)
P.M. Snack (219 calories)
Dinner (432 calories)
Daily Totals: 1,486 calories, 50g fat, 79g protein, 195g carbohydrate, 39g fiber, 1,748mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to A.M. snack and add 1 serving Chai Energy Balls as an evening snack.
Make it 2,000 calories: Increase to 4 Tbsp. sliced almonds at breakfast and add 1 cup low-fat plain kefir to A.M. snack, 1 large pear to lunch and add 1 serving Chai Energy Balls as an evening snack.
Day 12
Breakfast (277 calories)
A.M. Snack (62 calories)
Lunch (506 calories)
P.M. Snack (170 calories)
Dinner (479 calories)
Daily Totals: 1,492 calories, 64g fat, 76g protein, 165g carbohydrate, 33g fiber, 1,504mg sodium.
Make it 1,800 calories: Increase to ¼ cup sliced almonds at breakfast, add 1 plum to lunch and add 1 serving Chai Energy Balls as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the A.M. snack, 1 medium apple to lunch and add 1 serving Chai Energy Balls as an evening snack.
Day 13
Breakfast (322 calories)
A.M. Snack (288 calories)
Lunch (346 calories)
P.M. Snack (115 calories)
- 1 cup low-fat plain kefir
Dinner (441 calories)
Daily Totals: 1,512 calories, 68g fat, 80g protein, 164g carbohydrate, 48g fiber, 1,298mg sodium.
Make it 1,800 calories: Add 1 medium apple to the P.M. snack and add 1 serving Chai Energy Balls as an evening snack.
Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and add 1 serving Chai Energy Balls as an evening snack.
Day 14
Breakfast (277 calories)
A.M. Snack (193 calories)
Lunch (395 calories)
P.M. Snack (219 calories)
Dinner (422 calories)
Daily Totals: 1,506 calories, 64g fat, 98g protein, 154g carbohydrate, 39g fiber, 1,802mg sodium.
Make it 1,800 calories: Increase to ¼ cup sliced almonds at breakfast and add 1 serving Chai Energy Balls as an evening snack.
Week 3
Day 15
Breakfast (281 calories)
A.M. Snack (288 calories)
Lunch (291 calories)
P.M. Snack (131 calories)
Dinner (514 calories)
Daily Totals: 1,506 calories, 66g fat, 85g protein, 166g carbohydrate, 45g fiber, 1,350mg sodium.
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Day 16
Breakfast (390 calories)
A.M. Snack (219 calories)
Lunch (369 calories)
P.M. Snack (115 calories)
- 1 cup low-fat plain kefir
Dinner (416 calories)
Daily Totals: 1,509 calories, 52g fat, 75g protein, 199g carbohydrate, 40g fiber, 1,206mg sodium.
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls to the P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Day 17
Breakfast (390 calories)
A.M. Snack (219 calories)
Lunch (369 calories)
P.M. Snack (124 calories)
Dinner (410 calories)
Daily Totals: 1,511 calories, 54g fat, 82g protein, 179g carbohydrate, 37g fiber, 1,966mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and 1 serving Cabbage Caesar Salad to dinner.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 serving Cabbage Caesar Salad to dinner and add 1 serving Anti-Inflammatory Energy Balls as an evening snack.
Day 18
Breakfast (390 calories)
A.M. Snack (219 calories)
Lunch (369 calories)
P.M. Snack (124 calories)
Dinner (392 calories)
Daily Totals: 1,493 calories, 54g fat, 79g protein, 184g carbohydrate, 37g fiber, 1,900mg sodium.
Make it 1,800 calories: Add 1 serving No-Cook Black Bean Salad to dinner.
Make it 2,000 calories: Add 1 serving No-Cook Black Bean Salad to dinner and add 1 serving Anti-Inflammatory Energy Balls as an evening snack.
Day 19
Breakfast (390 calories)
A.M. Snack (222 calories)
Lunch (369 calories)
P.M. Snack (115 calories)
- 1 cup low-fat plain kefir
Dinner (403 calories)
Daily Totals: 1,498 calories, 56g fat, 83g protein, 179g carbohydrate, 32g fiber, 1,440mg sodium.
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls to the P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Day 20
Breakfast (281 calories)
A.M. Snack (222 calories)
Lunch (430 calories)
P.M. Snack (193 calories)
Dinner (346 calories)
Daily Totals: 1,504 calories, 60g fat, 86g protein, 166g carbohydrate, 37g fiber, 1,369mg sodium.
Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls to breakfast, 2 Tbsp. sliced almonds to A.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 21
Breakfast (281 calories)
A.M. Snack (170 calories)
Lunch (430 calories)
P.M. Snack (122 calories)
Dinner (509 calories)
Daily Totals: 1,510 calories, 70g fat, 81g protein, 147g carbohydrate, 41g fiber, 1,529mg sodium.
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Week 4
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
Day 22
Breakfast (358 calories)
A.M. Snack (62 calories)
Lunch (523 calories)
P.M. Snack (122 calories)
Dinner (427 calories)
Daily Totals: 1,491 calories, 62g fat, 81g protein, 166g carbohydrate, 34g fiber, 1,535mg sodium.
Make it 1,800 calories: Add ¼ cup dry-roasted unsalted pistachios to the A.M. snack and add 1 serving No-Cook Chickpea, Beet & Quinoa Salad to dinner.
Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls to breakfast, ¼ cup dry-roasted unsalted pistachios to the A.M. snack and add 1 serving No-Cook Chickpea, Beet & Quinoa Salad to dinner.
Day 23
Breakfast (267 calories)
A.M. Snack (222 calories)
Lunch (402 calories)
P.M. Snack (122 calories)
Dinner (466 calories)
Daily Totals: 1,475 calories, 71g fat, 94g protein, 125g carbohydrate, 30g fiber, 1,562mg sodium.
Make it 1,800 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast.
Make it 2,000 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast, add 1 Tbsp. sliced almonds to the A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 24
Breakfast (309 calories)
A.M. Snack (131 calories)
Lunch (402 calories)
P.M. Snack (250 calories)
Dinner (410 calories)
Daily Totals: 1,503 calories, 62g fat, 84g protein, 162g carbohydrate, 30g fiber, 1,861mg sodium.
Make it 1,800 calories: Add ¼ cup dry-roasted unsalted almonds to the A.M. snack and 1 (1-oz.) slice of whole-wheat baguette to dinner.
Make it 2,000 calories: Omit cherries at breakfast and add 1 serving Strawberry-Pineapple Smoothie plus add ¼ cup dry-roasted unsalted almonds to the A.M. snack and 1 (1-oz.) slice of whole-wheat baguette to dinner.
Day 25
Breakfast (267 calories)
A.M. Snack (95 calories)
Lunch (402 calories)
P.M. Snack (250 calories)
Dinner (493 calories)
Daily Totals: 1,507 calories, 64g fat, 81g protein, 158g carbohydrate, 32g fiber, 1,627mg sodium.
Make it 1,800 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast.
Make it 2,000 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast and add 2 Tbsp. almond butter to the A.M. snack.
Day 26
Breakfast (267 calories)
A.M. Snack (109 calories)
Lunch (402 calories)
P.M. Snack (250 calories)
Dinner (460 calories)
Daily Totals: 1,490 calories, 63g fat, 94g protein, 143g carbohydrate, 30g fiber, 2,024mg sodium.
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted almonds as an evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 serving Massaged Kale Salad to dinner and ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 27
Breakfast (309 calories)
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (327 calories)
P.M. Snack (250 calories)
Dinner (393 calories)
Daily Totals: 1,486 calories, 68g fat, 91g protein, 137g carbohydrate, 30g fiber, 1,916mg sodium.
Make it 1,800 calories: Omit the cherries at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast plus add 1 medium orange to the A.M. snack.
Make it 2,000 calories: Omit the cherries at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast plus add 1 medium orange to the A.M. snack and 1 serving Anti-Inflammatory Energy Balls as an evening snack.
Day 28
Breakfast (267 calories)
A.M. Snack (222 calories)
Lunch (327 calories)
P.M. Snack (131 calories)
Dinner (399 calories)
Evening Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,513 calories, 74g fat, 83g protein, 142g carbohydrate, 30g fiber, 1,510mg sodium.
Make it 1,800 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast.
Week 5
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Day 29
Breakfast (358 calories)
A.M. Snack (222 calories)
Lunch (361 calories)
P.M. Snack (130 calories)
Dinner (425 calories)
Daily Totals: 1,496 calories, 55g fat, 82g protein, 186g carbohydrate, 36g fiber, 1,188mg sodium.
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Make it 2,000 calories: Add 2 Tbsp. sliced almonds at A.M. snack, increase to 1 cup cooked brown rice at dinner and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Day 30
Breakfast (358 calories)
A.M. Snack (139 calories)
Lunch (361 calories)
P.M. Snack (30 calories)
Dinner (627 calories)
Daily Totals: 1,516 calories, 64g fat, 75g protein, 180g carbohydrate, 42g fiber, 1,318mg sodium.
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to the P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?Absolutely. If there’s a meal you don’t like, feel free to make a swap with a different meal in this plan or browse all of our anti-inflammatory recipes for additional inspiration. Because this is a weight loss meal plan, you may want to choose a substitute meal that has a similar calorie level and nutrition profile.
Can I eat the same breakfast or lunch every day?Yes, you can eat the same breakfast and lunch every day if it’s easier for your routine. Each breakfast is generally between 250 to 350 calories while lunches are typically around 350 to 450 calories. There are a few outliers where the calories are higher. If you’re closely monitoring calories or other nutrients, you may want to plan to adjust a snack or two if the meal you’re swapping has a significant calorie difference.
Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
What are antioxidants?Antioxidants are nutrients that can help protect cells and prevent or repair cell damage. Sources of antioxidants include carotenoids, selenium, lutein, lycopene and vitamins A, C and E. Good food sources of antioxidants include many fruits and vegetables as well as nuts and seeds.
The Anti-Inflammatory Diet & Visceral Fat
Inflammation and visceral fat is a bit of a chicken and the egg situation—which one came first? Research shows high levels of body fat, particularly visceral fat, are associated with increased chronic inflammation. But inflammation can also be a precursor to insulin resistance and lead to obesity. So what are we to do? Enter the anti-inflammatory diet. The anti-inflammatory diet is often touted as a helpful tool in treating inflammatory health conditions, such as joint pain, inflammatory bowel disease and heart disease. But you may be surprised to learn that the anti-inflammatory diet can be a smart strategy to reduce visceral fat, too. Because visceral fat and inflammation are so intertwined, this nutrient-rich eating pattern can help tackle both challenges. Incorporating anti-inflammatory, antioxidant-rich foods, such as colorful fruits and vegetables, legumes, healthy fats and fish may help reduce inflammation and visceral fat. For an extra boost, consider prioritizing foods containing antioxidants like selenium, lycopene, carotenoids and vitamins A, C and E. Research shows that people who regularly consume foods containing these antioxidants have less visceral fat. In this 30-day weight loss meal plan, you’ll find an entire month of anti-inflammatory, antioxidant-rich meals and snacks tailored to help reduce inflammation and lower visceral fat to help you feel your best.
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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