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

Want to lose fat around your abdomen? Eating more fiber may help.

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.2 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!

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.2 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.