Looking to shed some extra pounds in a month? Your dinner choices might just be the key. “While no foods magically erase belly fat, selecting the right ones can significantly aid in fat loss,” explains Tara Collingwood, an experienced Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. She advises focusing on meals high in protein and fiber that also help manage evening hunger and blood sugar levels. These elements are crucial for reducing both total and abdominal fat. Here are six dinner foods experts recommend for effective body fat reduction over 30 days.

Fatty fish like salmon are not only delicious but also packed with protein. “Salmon, mackerel, and sardines are rich sources of omega-3 fatty acids and lean protein,” Collingwood notes. “Protein helps you stay full, while omega-3s combat inflammation, a contributor to belly fat storage. For a well-rounded meal, pair them with vegetables.”

Leafy greens should be a staple on your plate if weight loss is your goal. “Spinach, kale, and Swiss chard are low-calorie yet high-volume foods loaded with fiber,” she says. “They fill both your plate and stomach, which helps manage calorie intake—a crucial factor in losing belly fat.”

Salmon or Other Fatty Fish

Salmon and other fatty fish are excellent sources of protein. “Salmon, mackerel, and sardines are rich in omega-3 fatty acids and lean protein. Protein keeps you full, and omega-3s help reduce inflammation, which is linked to abdominal fat storage,” she says. “Tip: Pair with veggies for a balanced, filling dinner.”

Leafy Greens

Leafy greens are another essential food to fill your plate with if you want to lose weight. “Spinach, kale, and Swiss chard are low in calories and high in volume and are also loaded with fiber. They help fill up your plate and your stomach, keeping total calories in check, which is a key factor in trimming belly fat,” she says.

Beans & Lentils

Beans and lentils are delicious and filling. “These plant proteins are high in fiber, which helps control hunger and stabilizes blood sugar in the evening. They’re also very filling, helping prevent nighttime snacking that can sabotage fat-loss goals,” says Collingwood.6254a4d1642c605c54bf1cab17d50f1e

Cruciferous Vegetables

Cruciferous vegetables are another must-buy in the produce section. “Broccoli, cauliflower, Brussels sprouts, and cabbage provide fiber and compounds that support digestion and gut health. Their high volume and low calorie density make them ideal for weight and belly-fat reduction,” Collingwood says.

Lean Proteins (Chicken, Turkey, Tofu)

Lean proteins (chicken, turkey, tofu) are great fuel for weight loss. “High-protein dinners help preserve muscle mass, which is crucial for maintaining metabolic rate, especially as we age. They also help keep you full, preventing overeating later in the night,” says Collingwood.

Whole Grains (Quinoa, Whole Wheat Tortillas/Bread, Brown Rice)

Whole grains (quinoa, whole wheat tortillas/bread, brown rice) are another fantastic source of fuel. “Including a small portion of whole grains at dinner can help balance meals and prevent cravings. Their fiber content keeps you satisfied longer and supports a healthier metabolism. Aim for ½ cup cooked grains alongside protein and veggies,” says Collingwood.

Bottom Line

“While no food literally melts belly fat, dinners that include lean protein and high-fiber vegetables and whole grains or healthy fats can help reduce abdominal fat within a month when combined with overall healthy eating, movement, and stress management,” Collingwood concludes.