It’s quite easy to accumulate love handles, which are those extra layers of fat around your waistline forming bulges. Factors like insufficient physical activity, an unhealthy diet, high levels of stress, inadequate sleep, and some medications can lead to fat buildup, resulting in love handles. However, you can slim down your midsection through exercise and modifying your lunch habits. According to Mary Sabat MS, RDN, LD, a personal trainer, certain food pairings can combat fat and help trim your waist. In less than 30 days, incorporating these seven lunch combinations can enhance your metabolism, reduce cravings, and address stubborn fat, such as love handles. Here’s how you can eat your way to a flatter belly.

Grilled Salmon Bowl with Quinoa, Avocado & Sautéed Kale

Ingredients:

Wild-caught salmon

½ cup quinoa

½ avocado

Olive oil-sautéed kale & garlic

“This anti-inflammatory combo is rich in omega-3s, fiber, and protein—supporting fat metabolism, blood sugar control, and satiety,” says Sabat.

It’s also the ideal meal to prepare ahead of time and make larger portions to save and serve throughout the week.

Chia & Greek Yogurt Power Parfait

Ingredients:

¾ cup Plain grass-fed Greek yogurt

1 tbsp chia seeds

½ cup mixed berries

Crushed walnuts

According to Sabat, “This high-protein, fiber-rich lunch keeps cravings at bay while feeding your gut with probiotics and prebiotic fiber.”

For an optional add-on, Sabat suggests drizzling a little cinnamon and an apple cider vinegar based vinaigrette if having with a salad on the side.

Egg & Avocado Lettuce Wraps with Green Tea

Ingredients:

2 Hard-boiled pasture-raised eggs

½ Avocado

Romaine or butter lettuce

Cucumber

Dijon or olive oil drizzle

Served with iced green tea.

“Healthy fats, fiber, and protein work together to stabilize insulin levels and promote fat-burning, especially around the midsection,” says Sabat.

This meal is perfect for making the night before and grabbing on the way out the door.

Tuna-Kale Salad with Olive Oil & Apple Cider Vinegar Dressing

Ingredients:

Wild tuna (Safe Catch or similar)

Massaged kale

Cherry tomatoes

Cucumbers

1 tbsp of extra virgin olive oil

1 tsp apple cider vinegar

“Omega-3s from tuna and EVOO plus the detoxifying power of kale and ACV support reduced bloating and enhanced fat loss,” says Sabat.

To enhance the flavor, Sabat recommends adding garlic, lemon zest, and cracked pepper for a metabolism-boosting kick.

Lentil & Veggie Soup with Side Spinach Salad

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Homemade soup with lentils, carrots, celery, spinach & herbs

Side salad with olive oil and apple cider vinegar

Sabat suggests that meals rich in plant-based proteins, fiber, and polyphenols contribute to gut health and sustained energy, all essential for fat reduction. This meal is also straightforward to prepare in advance. You can cook a larger quantity, freeze it, and enjoy it later.

Greek Yogurt Chicken Salad in Avocado Halves

Ingredients:

Shredded organic chicken breast mixed with plain Greek yogurt, celery, mustard, and herbs, served in halved avocado

“Loaded with protein, low in carbohydrates, and abundant in monounsaturated fats, this creamy yet healthy dish aids in reducing belly fat while keeping you full,” Sabat explains. Prepare a sizable quantity of chicken salad and serve it in lettuce cups or with avocado throughout the week.

Chia Veggie Wrap with Green Tea on the Side

Ingredients:

Whole-grain or almond-flour wrap

Hummus

Spinach

Shredded carrots

Chia seeds

Avocado slices

Paired with green tea.

“This fiber-filled, plant-forward wrap slows digestion, reduces belly bloat, and pairs perfectly with fat-oxidizing EGCG in green tea,” says Sabat. To make it heartier, Sabat suggests adding sliced grilled chicken or hard-boiled egg for more protein.