7-day diet plan for winters 

          Losing inches around the midsection requires a holistic approach and incorporating certain foods into your diet can help burn belly fat and help you lose weight. Maintaining a healthy base, rich in a variety of good bacteria, is another key factor, as it is associated with a higher metabolism and reduced risk of diseases such as diabetes and high blood pressure. In this flat-belly meal plan for winter, we focus on seasonal foods and provide a 1,200-calorie daily guideline with modifications for 1,500- and 2,000-calorie days based on individual needs.

Flat-Belly Diet Method:

Our body's diet centers around foods known to shed belly fat, such as avocados and chickpeas, combined with high-fiber options such as legumes, whole grains, fruits and vegetables to support a healthy metabolism. Fermented and probiotic-rich foods play an important role in developing a healthy gut. Key elements of this plan are reducing overall calorie intake, growing whole foods over processed options, and adopting good lifestyle habits such as regular exercise, enough sleep, and regular meals.

List of flat-belly foods for winter:

Citrus fruits : grapefruit, oranges and clementines
Root vegetables : carrots, potatoes, beets, parsnips, rutabagas and more
Winter Squash : Delicata, Butternut, Acorn, and Spaghetti Squash
Hearty greens : chard, kale and collards
Legumes : Beans and lentils
Additional options : pomegranate, Brussels sprouts, cabbage and more

Your Week of Meals

Day 1 

Breakfast (298 calories)

• 1 Spinach and egg scrambled with raspberries
• 1 cup of green tea

A.M. Snack (35 calories)

• 1 Clementine

Lunch (325 calories)

• Veggie and hummus sandwich

P.M. Snack (149 calories)

• 1 cup chopped red bell pepper
• 1/4 cup guacamole (such as Jason Mraz's Guacamole)

Dinner (415 calories)

• Roasted Chicken and Mixed Greens Over Winter Squash

Daily total: 1,222 calories, 65 g protein, 120 g carbohydrates, 34 g fiber, 58 g fat, 1,426 mg sodium.

To make it 1,500 calories: Add 1/3 cup of unsalted nuts to the A.M. snack

To make it 2,000 calories: Include the change above for a 1,500-calorie day, plus add 1 large apple with 2 Tbsp. Add natural peanut butter at lunch, and 1 serving of Everything Bagel Avocado Toast at dinner.

Day 2

Breakfast (251 calories)

• Raspberry-Kefir Power Smoothie
• 1 cup of green tea

A.M. Snack (101 calories)

• 1 large pear

Lunch (351 calories)

• Chicken satay bowl with spicy peanut sauce

P.M. Snack (62 calories)

• 1 orange

Dinner (423 calories)

• Walnut-Rosemary Crusted Salmon

• Artichokes with lemon and dill

• 1-oz. A slice of whole wheat baguette

Daily total: 1,188 calories, 71 g protein, 141 g carbohydrates, 31 g fiber, 43 g fat, 1,491 mg sodium

To make it 1,500 calories: Add 1 medium apple at lunch and 1/3 cup walnut halves in the PM. snack

To make it 2,000 calories: Include all the changes for a 1,500-calorie day, plus add 1 slice of whole-wheat toast with 2 Tbsp. Add natural peanut butter to breakfast and 1 guacamole to a chopped salad at dinner.

Day 3

Breakfast (269 calories)

• Peanut Butter-Banana Cinnamon Toast
• 1 cup of green tea

A.M. Snack (95 calories)

• 1 medium apple

Lunch (351 calories)

• Chicken satay bowl with spicy peanut sauce

P.M. Snack (62 calories)

• 1 medium orange

Dinner (425 calories)

• Chilean Lentil Stew with Salsa Verde
• 2 cups mixed greens
• Sesame-Cedar Vinaigrette

Daily total: 1,200 calories 59 g protein, 150 g carbohydrates, 34 g fiber, 45 g fat, 1,317 mg sodium

To make it 1,500 calories: Add 3 tablespoons of natural Peanut Butter Snack to A.M.

To make it 2,000 calories: Include the change above for a 1,500-calorie day, plus 2 servings of peanut butter-banana cinnamon toast for breakfast and 1/4 cup of unsalted nuts in the PM. snack

Day 4

Breakfast (251 calories)

• Raspberry-Kefir Power Smoothie
• 1 cup of green tea

A.M. Snack (131 calories)

• 1 large pear

Lunch (351 calories)

• Chicken satay bowl with spicy peanut sauce

P.M. Snack (116 calories)

• 1 large apple

Dinner (359 calories)

• Seared Scallops with White Bean Ragu and Charred Lemon
• Basic quinoa

Daily total: 1,208 calories, 63 g protein, 160 g carbohydrates, 32 g fiber, 38 g fat, 1,171 mg sodium

To make it 1,500 calories: Add 1/3 cup of unsalted nuts to the PM. snack

To make it 2,000 calories: Include the above modification for a 1,500-calorie day, plus add 1 slice of whole-wheat toast with 2 Tbsp. Add 1 serving of Natural Peanut Butter, Everything Bagel Avocado Toast for breakfast. Add 1 orange to snack and lunch.

Day 5

Breakfast (251 calories)

• Raspberry-Kefir Power Smoothie
• 1 cup of green tea

A.M. Snack (131 calories)

• 1 large pear

Lunch (351 calories)

• Chicken satay bowl with spicy peanut sauce
• P.M. Snack (35 calories)
• 1 Clementine

Dinner (452 calories)

• Chicken, Quinoa and Sweet Potato Casserole
• 2 cups mixed greens
• Sesame-Cedar Vinaigrette

Meal-prep tip: Refrigerate 2 servings of Chicken, Quinoa, and Sweet Potato Casserole for lunch on Days 6 and 7.

Daily total: 1,220 calories, 63 g protein, 141 g carbohydrates, 29 g fiber, 48 g fat, 1,187 mg sodium

To reach 1,500 calories: Add 1/3 cup unsalted nuts to P.M. snack

To achieve 2,000 calories: Implement the recommended adjustments for a 1,500-calorie day and additionally, spread 2 slices of whole-wheat toast with 3 tablespoons of natural peanut butter at breakfast and increase the P.M. Snacks to include 2 clementines.

Day 6

Breakfast (321 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1/2 cup low-fat plain kefir

A.M. Snack (14 calories)

• 1/2 cup chopped chilies

Lunch (349 calories)

• Chicken, Quinoa and Sweet Potato Casserole 1 serving

P.M. Snack (131 calories)

• 1 large pear

Dinner (409 calories)

• 1 serving of kohlrabi, potato and leek soup
• Massaged Kale Salad 1 serving

Daily Total: 1,224 calories, 50 grams of protein,162 grams of carbohydrates,28 grams of fiber,45 grams of fat,1,469 mg sodium.

1,500 calories to make it: Increase 1 cup kefir and add 1 large apple to breakfast and 1/4 cup hummus A.M. snack

2,000 calories to make it: Include all changes for a 1,500-calorie day, plus 2 servings of peanut butter-banana cinnamon toast for breakfast and half a 1/3 cup of walnuts in the PM. snack

Day 7

Breakfast (297 calories)

• 1 serving of spinach and egg scramble with raspberries
• 1 cup of green tea

A.M. Snack (62 calories)

• 1 medium orange

Lunch (349 calories)

• Chicken, Quinoa and Sweet Potato Casserole 1 serving

P.M. Snack (116 calories)

• 1 large apple

Dinner (387 calories)

• 1 serving Salt and Vinegar Sheet-Pan Chicken and Brussels Sprouts

Daily Total: 1,211 calories, 78 grams of protein, 126 grams of carbohydrates,28 grams of fiber, 45 grams of fat, 1,422 mg sodium

1,500 calories to make it: Add 2 1/2 tsp. From natural peanut butter to P.M. snack

2,000 calories to make it: For a 1,500-calorie day incorporate the above modification, plus add 1/3 cup of unsalted nuts in the A.M. Add 1 serving of guacamole chopped salad to breakfast and dinner.