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. The good news? Lifestyle interventions, including nutrition changes, weight loss, increasing physical activity and eating more fiber can help. In this 30-day 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!

Week 1

Day 1

Breakfast (337 calories)

Morning Snack (109 calories)

Lunch (419 calories)

Afternoon 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

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

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 2

Breakfast (346 calories)

Morning Snack (109 calories)

Lunch (425 calories)

Afternoon 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

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

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

Day 3

Breakfast (346 calories)

Morning Snack (180 calories)

Lunch (425 calories)

Afternoon 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

To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add 2 Tbsp. natural peanut butter to evening snack.

To 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)

Morning Snack (131 calories)

Lunch (425 calories)

Afternoon Snack (122 calories)

Dinner (460 calories)

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

To make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted 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)

Morning Snack (213 calories)

Lunch (425 calories)

Afternoon 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

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

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

Day 6

Breakfast (357 calories)

 Morning Snack (213 calories)

Lunch (337 calories)

Afternoon 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

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

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

Day 7

Breakfast (337 calories)

 Morning Snack (213 calories)

Lunch (337 calories)

Afternoon Snack (122 calories)

Dinner (499 calories)

Daily totals: 1,508 calories, 58g fat, 90g protein, 166g carbohydrate, 30g fiber, 1,720mg sodium

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

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 2

Day 8

Breakfast (357 calories)

Morning Snack (180 calories)

Lunch (353 calories)

Afternoon 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

To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

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

Day 9

Breakfast (584 calories)

Morning Snack (131 calories)

Lunch (332 calories)

Afternoon Snack (122 calories)

Dinner (339 calories)

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

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted 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)

Morning Snack (180 calories)

Lunch (332 calories)

Afternoon 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

To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

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

Day 11

Breakfast (357 calories)

Morning Snack (213 calories)

Lunch (332 calories)

Afternoon 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

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

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

Day 12

Breakfast (584 calories)

Morning Snack (170 calories)

Lunch (332 calories)

Afternoon Snack (48 calories)

Dinner (378 calories)

Daily totals: 1,512 calories, 82g fat, 82g protein, 131g carbohydrate, 30g fiber, 1,071mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted 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)

Morning Snack (21 calories)

Lunch (353 calories)

Afternoon Snack (131 calories)

Dinner (430 calories)

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

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

To make it 2,000 calories: Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 14

Breakfast (357 calories)

Morning Snack (196 calories)

Lunch (353 calories)

Afternoon Snack (62 calories)

Dinner (529 calories)

Daily totals: 1,496 calories, 77g fat, 98g protein, 108g carbohydrate, 30g fiber, 1,783mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

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

Week 3

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

Morning Snack (131 calories)

Lunch (337 calories)

Afternoon 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

To 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.

To make it 2,000 calories: Increase to ¼ cup chopped walnuts at breakfast, add ¼ cup unsalted dry-roasted 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)

Morning Snack (95 calories)

Lunch (484 calories)

Afternoon Snack (62 calories)

Dinner (485 calories)

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

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

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

Day 17

Breakfast (398 calories)

Morning Snack (122 calories)

Lunch (484 calories)

Afternoon Snack (95 calories)

Dinner (398 calories)

Daily totals: 1,497 calories, 47g fat, 83g protein, 192g carbohydrate, 34g fiber, 1,574mg sodium

To make it 1,800 calories: Add 1 medium banana to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To 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 unsalted dry-roasted almonds as an evening snack.

Day 18

Breakfast (398 calories)

Morning Snack (122 calories)

Lunch (484 calories)

Afternoon 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

To make it 1,800 calories: Add 1 cup sliced strawberries to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.

To make it 2,000 calories: Add 1 cup sliced strawberries to lunch, 2 Tbsp. natural peanut butter to P.M. snack. and ¼ cup unsalted dry-roasted almonds to evening snack.

Day 19

Breakfast (398 calories)

Morning Snack (122 calories)

Lunch (484 calories)

Afternoon Snack (62 calories)

Dinner (442 calories)

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

Daily totals: 1,507 calories, 42g fat, 93g protein, 190g carbohydrate, 37g fiber, 1,811mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To make it 2,000 calories: Add ¼ cup unsalted dry-roasted 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

Morning Snack (122 calories)

Lunch (319 calories)

Afternoon Snack (170 calories)

Dinner (368 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily totals: 1,503 calories, 61g fat, 109g protein, 140g carbohydrate, 32g fiber, 1,520mg sodium

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

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large apple to lunch and 1½ 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

Morning Snack (131 calories)

Lunch (319 calories)

Afternoon Snack (95 calories)

Dinner (581 calories)

Daily totals: 1,475 calories, 64g fat, 87g protein, 146g carbohydrate, 31g fiber, 1,138mg sodium

To 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.

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

Week 4

Day 22

Breakfast (344 calories)

Morning Snack (170 calories)

Lunch (360 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted 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

To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

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

Day 23

Breakfast (363 calories)

Morning Snack (170 calories)

Lunch (393 calories)

Afternoon Snack (62 calories)

Dinner (510 calories)

Daily totals: 1,498 calories, 71g fat, 89g protein, 131g carbohydrate, 38g fiber, 1,456mg sodium

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

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 24

Breakfast (363 calories)

Morning Snack (170 calories)

Lunch (393 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (399 calories)

Daily totals: 1,501 calories, 79g fat, 73g protein, 128g carbohydrate, 40g fiber, 1,225mg sodium

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

To 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)

Morning Snack (170 calories)

Lunch (393 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted 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

To make it 1,800 calories: Change evening snack to 1 medium apple with 2½ Tbsp. natural peanut butter.

To 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 2½ Tbsp. natural peanut butter.

Day 26

Breakfast (344 calories)

Morning Snack (131 calories)

Lunch (393 calories)

Afternoon Snack (31 calories)

Dinner (578 calories)

Daily totals: 1,477 calories, 82g fat, 63g protein, 132g carbohydrate, 30g fiber, 1,707mg sodium

To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

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

Day 27

Breakfast (344 calories)

Morning Snack (131 calories)

Lunch (419 calories)

Afternoon 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

To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

To 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)

Morning Snack (170 calories)

Lunch (466 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (343 calories)

Daily totals: 1,493 calories, 69g fat, 95g protein, 141g carbohydrate, 35g fiber, 1,165mg sodium

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

To 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)

Morning Snack (170 calories)

Lunch (466 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (402 calories)

Daily totals: 1,509 calories, 82g fat, 88g protein, 119g carbohydrate, 35g fiber, 1,453mg sodium

To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

To 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

Morning Snack (131 calories)

Lunch (466 calories)

Afternoon Snack (122 calories)

Dinner (438 calories)

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

To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

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

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 your body’s weight distribution is out of your 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 health care provider for additional support.