3-Step Dinners to Help You Lose Visceral Fat (Weekly Plan & Shopping List!)

Posted by author March 7, 2025 Shopping

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I struggle to stay active at this time of year. One look at the low temperatures and I’m easily convinced to stay inside. And even finding motivation for an indoor workout can be challenging. But I feel better once I do it, so I try to use that as motivation. Despite my efforts, “winter me” is generally more sedentary, so I try to prioritize meals that are mindful of calories and high in satisfying nutrients like protein and fiber to maintain a healthy weight and support my well-being. This week’s dinners fit the bill and can also help you with any weight-loss or weight-maintenance goals you have, such as reducing visceral fat—the fat around your organs that you can’t see. Excess visceral fat can lead to various health conditions, so taking steps to reduce it can help prevent those conditions. Let’s get cooking. (Remember, individual calorie needs vary, so be sure to listen to your hunger and fullness cues.)

Your Weekly Plan

Sunday: French Onion Cabbage Soup
Monday: Creamy Honey-Mustard Chicken Casserole
Tuesday: Lemon-Garlic Sheet Pan Salmon with Potatoes & Green Beans
Wednesday: Cauliflower Spanakopita Melt
Thursday: Sweet Potato–Black Bean Stuffed Peppers
Friday: Creamy Pesto Shrimp with Gnocchi & Peas

Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!

Sunday: French Onion Cabbage Soup

Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay

French onion soup is incredibly delicious and comforting, but many versions can be high in calories due to the bread and thick layer of cheese on top. This one uses whole-wheat croutons and lightens up the cheese. Plus, there’s lots of cabbage added to the soup itself. Cabbage is a natural source of dietary fiber and prebiotics, so it helps support gut health.

Monday: Creamy Honey-Mustard Chicken Casserole

Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer

This warming casserole features tender chicken and rice in a creamy honey-mustard sauce. Incorporating frozen peas and carrots is an easy way to add vegetables to the dish. Chicken breast ensures that the casserole is packed with protein, a nutrient that helps keep you feeling satisfied for longer.

Tuesday: Lemon-Garlic Sheet Pan Salmon with Potatoes & Green Beans

Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood

This easy dish of salmon, potatoes and green beans comes together on one sheet pan. Start by roasting the potatoes and then add the salmon and green beans. Brush a simple lemon-dill mixture on top for flavor. Salmon is an excellent source of protein and omega-3 fatty acids, which can help reduce chronic inflammation and, therefore, help prevent chronic diseases. The green beans add gut-healthy fiber.

Wednesday: Cauliflower Spanakopita Melt

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

This grilled cheese sandwich has all the flavors of spanakopita, a Greek spinach pie, plus roasted cauliflower. The combination of cauliflower, spinach, feta and fontina is ultra comforting. And it’s also super-nutritious, with the cauliflower, whole-wheat bread and spinach contributing fiber and the cheeses adding protein and calcium.

Thursday: Sweet Potato–Black Bean Stuffed Peppers

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

You can stuff peppers with just about anything. Here, they’re stuffed with sweet potatoes, black beans and brown rice. These three ingredients provide fiber, which not only helps keep you full but also helps you avoid blood sugar spikes. Sweet potatoes are rich in vitamin A, which helps support your vision health, and the beans are a great source of plant-based protein.

Friday: Creamy Pesto Shrimp with Gnocchi & Peas

Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall

For tonight’s dinner, you’ll start by browning and crisping store-bought gnocchi in a skillet. Then you’ll cook shrimp and peas and make a creamy sauce with half-and-half and store-bought pesto. It’s so quick and convenient. The shrimp are a great source of protein and are low in saturated fat. Consuming too much saturated fat can increase your risk of metabolic disease and excess visceral fat.

I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.