7-Day High-Protein Meal Plan to Lose Visceral Fat

Day	1	2	3	4	5	6	7
Meals	Breakfast: High-Protein Strawberry & Peanut Butter Overnight Oats ——– Lunch: Chopped Salad with Chicken & Creamy Chipotle Dressing ——– Dinner: Sheet-Pan Salmon & Shaved Brussels Sprouts	Breakfast: High-Protein Breakfast Casserole & pear ——– Lunch: Spinach & Strawberry Meal-Prep Salad ——– Dinner: Creamy Spinach & Artichoke Chicken Skillet	Breakfast: High-Protein Breakfast Casserole & pear ——– Lunch: Spinach & Strawberry Meal-Prep Salad ——– Dinner: Charred Shrimp, Pesto & Quinoa Bowls	Breakfast: High-Protein Breakfast Casserole & pear ——– Lunch: Spinach & Strawberry Meal-Prep Salad ——– Dinner: Garlicky White Bean & Kale Stew	Breakfast: High-Protein Breakfast Casserole & pear ——– Lunch: Spinach & Strawberry Meal-Prep Salad ——– Dinner: Baked Halibut with Brussels Sprouts & Quinoa	Breakfast: Breakfast Beans with Microwave-Poached Egg ——– Lunch: Lemony Orzo & Tuna Salad with Broccoli ——– Dinner: Garlic-Thyme Chicken with Green Beans & Rice	Breakfast: Breakfast Beans with Microwave-Poached Egg ——– Lunch: Lemony Orzo & Tuna Salad with Broccoli ——– Dinner: Roasted Root Veggies & Greens over Spiced Lentils
Daily Totals	Calories: 1500 Fat: 72 g Protein: 98 g Carb: 128 g Fiber: 32 g Sodium: 1224 mg	Calories: 1509 Fat: 78 g Protein: 93 g Carb: 118 g Fiber: 30 g Sodium: 1418 mg	Calories: 1475 Fat: 72 g Protein: 92 g Carb: 127 g Fiber: 32 g Sodium: 1578 mg	Calories: 1492 Fat: 66 g Protein: 81 g Carb: 156 g Fiber: 41 g Sodium: 1701 mg	Calories: 1508 Fat: 72 g Protein: 92 g Carb: 137 g Fiber: 37 g Sodium: 1564 mg	Calories: 1478 Fat: 64 g Protein: 84 g Carb: 153 g Fiber: 32 g Sodium: 1626 mg	Calories: 1516 Fat: 71 g Protein: 81 g Carb: 149 g Fiber: 40 g Sodium: 1319 mg

Day 1

Daily totals: 1500 calories, 72 g fat, 98 g protein, 128 g carbohydrates, 32 g fiber, 1224 mg sodium

Breakfast (331 Calories)

Morning Snack (186 Calories)

Lunch (424 calories)

Afternoon Snack (122 Calories)

Dinner (436 Calories)

To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack

To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Sheet-Pan Salmon & Shaved Brussels Sprouts

Day 2

Daily totals: 1509 calories, 78 g fat, 93 g protein, 118 g carbohydrates, 30 g fiber, 1418 mg sodium

Breakfast (411 Calories)

Morning Snack (159 Calories)

• ½ cup plain Greek yogurt, low-fat
• 1 cup raspberries
• 1 teaspoon ground flaxseeds

Lunch (374 calories)

Afternoon Snack (95 Calories)

Dinner (470 Calories)

To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack

To make it 2,000 calories: Reduce raspberries to ½ cup and remove ground flaxseeds from morning snack. Increase dinner serving to 1 ½ servings of Creamy Spinach & Artichoke Chicken Skillet

Day 3

Daily totals: 1475 calories, 72 g fat, 92 g protein, 127 g carbohydrates, 32 g fiber, 1578 mg sodium

Breakfast (411 Calories)

Morning Snack (159 Calories)

• ½ cup plain Greek yogurt, low-fat
• 1 cup raspberries
• 1 teaspoon ground flaxseeds

Lunch (374 calories)

Afternoon Snack (95 Calories)

Dinner (436 Calories)

To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack

To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Charred Shrimp, Pesto & Quinoa Bowls

Day 4

Daily totals: 1492 calories, 66 g fat, 81 g protein, 156 g carbohydrates, 41 g fiber, 1701 mg sodium

Breakfast (411 Calories)

Morning Snack (184 Calories)

• ½ cup plain Greek yogurt, low-fat
• 1 cup raspberries
• 1 tablespoon ground flaxseeds

Lunch (374 calories)

Afternoon Snack (95 Calories)

Dinner (428 Calories)

To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack

To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Garlicky White Bean & Kale Stew

Day 5

Daily totals: 1508 calories, 72 g fat, 92 g protein, 137 g carbohydrates, 37 g fiber, 1564 mg sodium

Breakfast (411 Calories)

Morning Snack (222 Calories)

• ½ cup plain Greek yogurt, low-fat
• 1 cup raspberries
• 2 tablespoons ground flaxseeds

 Lunch (374 calories)

Afternoon Snack (95 Calories)

Dinner (406 Calories)

To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack

To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Baked Halibut with Brussels Sprouts & Quinoa

Day 6

Daily totals: 1478 calories, 64 g fat, 84 g protein, 153 g carbohydrates, 32 g fiber, 1626 mg sodium

Breakfast (364 Calories)

Morning Snack (186 Calories)

Lunch (345 calories)

Afternoon Snack (122 Calories)

Dinner (461 Calories)

To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack

To make it 2,000 calories: Increase dinner serving to 1 ½ servings of Garlic-Thyme Chicken with Green Beans & Rice

Day 7

Daily totals: 1516 calories, 71 g fat, 81 g protein, 149 g carbohydrates, 40 g fiber, 1319 mg sodium

Breakfast (364 Calories)  

Morning Snack (172 Calories)

• ½ cup plain Greek yogurt, low-fat
• 1 cup raspberries
• 2 teaspoons ground flaxseeds

Lunch (345 calories)

Afternoon Snack (182 Calories)

Dinner (453 Calories)

To make it 1,800 calories: Add 4 servings of Dark Chocolate Cashew Clusters as an evening snack

To make it 2,000 calories: Remove ground flaxseeds from morning snack. Increase dinner serving to 1 ½ servings of Roasted Root Veggies & Greens over Spiced Lentils

Other Tips for Healthy Weight Loss

Although adequate protein plays an important role in weight loss, there are other lifestyle factors that work hand in hand to support lasting results. These include:

• Regular exercise: While protein provides the building blocks your muscles need to grow and function properly, exercise is the trigger that stimulates muscle growth and helps your body use that protein effectively. For this reason, it’s recommended to do strength training exercises at least twice a week to boost muscle and metabolic health. You should also participate in 150 minutes of moderate-intensity aerobic exercise each week. This includes walking, dancing, biking or water aerobics.
• Good quality sleep: Diet and exercise may be important, but if you aren’t getting enough sleep, you may not see the weight loss results you desire. Studies show that inadequate sleep is linked to increased cravings, particularly for foods high in carbohydrates and fat. Aim for at least 7 to 9 hours of sleep each night.
• Stress management: If you feel like you’ve tried everything to lose weight and nothing is working, managing stress may be the missing piece to the puzzle. Chronic stress exposes your body to high levels of cortisol, which is linked to the development of obesity. Try meditation, breath work, therapy, socialization or getting regular fresh air and sunshine to help reduce stress levels.