Flat Belly Overnight - YES! Its Possible!

3/ DINNERShrimp and broccoli paSta Salad 4 oz cooked shrimp* ½ cup cooked

whole-wheat elbow macaroni

½ cup steamed broccoli 4 sun-dried tomatoes,

halved 1 tsp capers 1 Tbsp fresh lemon

juice 2 tsp olive oil 2 Tbsp red wine

vinegar ¼ tsp onion powder ½ tsp oregano

deSSert 15 raspberries * Shrimp iS high in omega-3S, and according to a study in the journal Appetite, people who ate omega-3-rich diets were most likely to feel satiated.

Total: 312 calories

Daily total: 1,503 caloriesNote: For optimal weight management, combine this

nutrient-dense meal plan with exercise.

2/ LUNCHopen-faced chicken-avocado melt* 1 slice whole-grain

bread 3 oz grilled chicken

breast ¼ avocado, slivered 1 oz Cabot 50%

reduced-fat cheddar cheese, shredded

Side Salad 1 cup mix of romaine,

chopped tomatoes, and shredded carrots

1 tsp balsamic vinegar 1 Tbsp olive oil* eat your Sandwich with a fork and knife. Research shows that paced noshing makes you feel fuller faster, so you eat less.

Total: 431 calories

A 1,500-calorie eating plan designed to help you stay trim and satisfiedBy Keri Glassman, R.D.

Your Flat-Belly Day

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SNACK ¾ cup

cucumber slices

1∂ cups carrots, sliced*

¼ cup salsa for dipping

1 large egg, hard-boiled

* crunch carrotS in the afternoon and you’ll munch less at dinner. The fiber helps keep you satisfied.

Total: 182 calories

1/ BREAKFASTbagel thin topped with peanut butter and fruit 1 Thomas’ 100%

Whole Wheat Bagel Thin

2 Tbsp natural peanut butter

1 medium banana, sliced

4 strawberries, sliced*

* StrawberrieS contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.

Total: 430 calories

INDULgE WITHoUT BULgE> Add: ½ oz dark chocolate and 1 dried fig (106 calories)

> Subtract: ½ Tbsp peanut butter at breakfast and 1 tsp olive oil and the raspberries at dinner (106 calories)

SNACK 1 small apple,

sliced ∂ cup nonfat

plain yogurt sprinkled with ¼ tsp cinnamon*

* a Sprinkle of cinnamon may booSt weight loSS, according to a study by the USDA. The spice’s polyphenols help regulate blood sugar, keeping hunger pangs at bay.

Total: 148 calories

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INDULgE WITHoUT BULgE> Add: skinny Cow white Mint Truffle bar (100 calories)

> Subtract: The guacamole from your afternoon snack (100 calories)

Daily total: 1,500 caloriesNote: For optimal weight management, combine this nutrient-dense meal plan with exercise.

2/ LUNCHQuinoa Salad ¾ cup cooked quinoa* 3 cups mixed greens 5 pieces sun-dried

tomato ¾ cup chopped

cucumber ¼ cup chopped yellow

pepper Top with 3 Tbsp balsamic vinegar, 1 Tbsp Annie’s Organic Honey Mustard, and onion powder.

* Quinoa containS all the eSSential amino acidS your body needs to build lean muscle.

Total: 319 calories


Your Flat-Belly Day

1Snack 12 Kashi TLC 7 Grain crackers 1 Wholly Guacamole* 100 Calorie Snack Pack ¾ cup sliced apples* monounSaturated fatS in avocado help burn belly fat.

Total: 239 calories

Snack¹⁄³ cup part-

skim ricotta cheese mixed with ½ tsp vanilla extract

1 Tbsp almond butter

4 medium celery sticks*

* eating low-energy-denSe foodS like water-packed celery helped women consume 275 fewer calories a day in one study.

Total: 219 calories

3/ DINNERbaked tofu ¼ tsp onion powder ¼ tsp garlic powder ¼ tsp paprika 4 oz firm tofu 5 medium asparagus

spears 4 oz cooked edamame1½ cups cubed butternut

squash, roasted and mashed*

22 raspberries for dessertSeason tofu, asparagus, and edamame. Bake at 350°F for about 20 minutes. Serve with side of squash. * with more than a third of your rda of fiber, this veggie will keep you satiated.

Total: 361 calories

1/ BREAKFASTegg-white frittata with feta, Spinach, and muShroomS 2 egg whites and

1 whole egg ½ cup chopped fresh

spinach ½ cup chopped

button mushrooms 1 oz feta cheese 1 tsp fresh cilantro 1 slice oat-bran

bread 2 oz glass

100 percent pomegranate juice* mixed with 6 oz water or seltzer

* pomegranateS have natural SugarS to SatiSfy your Sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system.

Total: 362 calories

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day 3

Daily total: 1,500 caloriesNote: For optimal weight management, combine this



1/ BREAKFASTYogurt and grapefruit parfait 8 oz Fage Total

0% yogurt 1 Tbsp wheat

germ ½ tsp honey 1 tsp ground

flaxseed 1 medium

grapefruit* * moSt of grapefruit’S three gramS of fiber iS found in the wallS (the thin skin between segments). So keep the walls intact for a more filling meal.

Total: 252 calories

2/ LUNCHtuna and bean Salad 3 oz chunk light tuna

packed in water ¹⁄³ cup cannellini beans ¼ cup diced tomatoes ¼ cup diced red onion ¼ cup canned corn 2 hearts of palm

(canned), sliced 1 tsp fresh parsley 2 tsp olive oil** monounSaturated fat, the kind that’s found in olive oil, can increase fat oxidation.

Total: 353 calories

3/ DINNERbutternut SQuaSh Soup ½ cup Pacific Natural

Foods organic light- sodium butternut squash soup

beef Stir-frY with bulgur 3 oz steak

tenderloin fillet, sliced thin

½ cup sliced shiitake mushrooms

½ onion, sliced 2 tsp olive oil Serve stir-fry over ¹⁄³ cup cooked bulgur.* * bulgur iS a Quick-cooking, nutty-taSting whole grain that’s lower in calories and fat than brown rice.

Total: 450 calories

INDULgE WITHoUT BULgE> Add: Chocolate vitaMuffin (100 calories)

> Subtract: The tortilla wrap from your a.m. snack (100 calories)

Your Flat-Belly Day

SnackMake trail mix with…3 dried apricot

halves15 raw

almonds*½ cup Health

Valley organic oat bran flakes

* take your time enjoying thiS treat. A study found that the longer you chew almonds, the more of their healthy, satiety-boosting fats you may absorb.

Total: 224 calories

SnackStuff a La Tortilla Factory Smart & Delicious whole-wheat tortilla with…½ cup nonfat

cottage cheese

½ cup diced pineapple (fresh or canned in water)*

* pineapple containS manganeSe, an essential nutrient that helps control metabolism.

Total: 221 calories

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Snack Make a smoothie by blending… 1 small peach,

pitted and peeled

½ cup Fage Total 0% Greek Yogurt

1 Tbsp sunflower-seed butter*

* Sunflower-Seed butter has all the satisfying protein and fiber of peanut butter but only a third of the saturated fat.

Total: 211 calories

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Daily total: 1,500 calories Note: For optimal weight management, combine this


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Snack 1 carrot, sliced ½ cucumber,

sliced 5 Tbsp

Guiltless Gourmet black bean dip*

2 Finn Crisp Thin Crisp Original crackers

* black beanS have appetite-suppressing fiber and protein.

Total: 182 calories

1/ BREAKFASTbarleY with walnutS and maple SYrup ∆ cup barley, cooked* ½ cup nonfat milk 10 walnut halves ½ Tbsp maple syrup * haven’t tried barley? YoU ShoUlD: one study found that this whole grain is better than whole-wheat flakes at reducing hunger when subbed into hot cereal and snack mixes. look for it in the grains section of your grocery store.

Total: 345 calories

2/ LUNCHSalmon Salad 4 oz canned sockeye

salmon* 2 Tbsp nonfat plain

yogurt 1 tsp fresh dill 1∆ tsp Dijon mustard 1 cup mixed greens 1 Thomas’ 100-Calorie

English Muffin

avocado and tomato Salad ½ avocado, diced ¼ cup diced tomato 1 Tbsp lemon juice ¼ clove garlic, minced * Salmon iS a belly-flattening powerfood. one recent study found that people on a controlled-calorie diet who ate salmon were satisfied for two hours longer than those who didn’t eat it, likely because the fish’s omega-3 fatty acids helped keep them full.

Total: 446 calories

INDULgE WITHoUT BULgE> Add: 100-Calorie hershey’s pretzel bar

> Subtract: Thomas’ 100-Calorie english Muffin

3/ DINNERchicken kebabS 4 oz lean boneless

chicken breast, cubed* ½ medium red pepper,

cut into 1-inch squares ¼ Vidalia onion, cut

into 1-inch squares 2 portobello

mushrooms, cut into 1-inch squares

1 Tbsp olive oilLightly brush chicken, pepper, onion, and mushrooms with olive oil; add salt and pepper to taste. Grill or cook in the oven at 320°F for 8 to 10 minutes, rotating every 2 to 3 minutes.* lean protein Such aS chicken is vital when you cut calories because it fills you up without a lot of fat and helps you build muscle too.

Total: 316 calories

Your Flat-Belly Dayday 4

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day 5

Snack 5.3 oz nonfat

Greek yogurt

20 shelled pistachios*

1 tsp agave or honey

* eating nutS twice a week may help stave off weight gain, says a study in the journal Obesity. And pistachios have less fat than most other nuts.

Total: 180 calories

DINNER (3)

pork and veggieS 4 oz roasted

pork tenderloin 12 spears roasted

asparagus, brushed with 2 tsp olive oil

½ baked sweet potato

1 small baked apple for dessert (core apple, pour 1 tsp lemon juice on top, sprinkle with ½ tsp cinnamon, then bake at 350°F for 15 minutes)

Total: 417 calories

Daily total: 1,500 caloriesNote: For optimal weight management, combine this nutrient-dense meal plan with exercise.

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INDULgE WITHoUT BULgE > Add: 4 oz red wine (100 calories)

> Subtract: The nuts and honey from your greek yogurt snack (100 calories). if you don’t like plain yogurt, sprinkle on some cinnamon.

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Snack ½ head endive ¼ cup

hummus* 6 olives *chickpeaS, the main ingredient in hummus, are high in fiber, which can help stabilize blood sugar.

Total: 170 calories

BREAKFAST (1)

egg and loX on an engliSh muffin 3 egg whites and

1 whole egg* scrambled with 2 oz lox and ¼ cup chopped onion

1 whole-wheat English muffin

1 cup blackberries (on the side)

*the protein in eggS can help build muScle, plus eggs contain vitamin B12, which is vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164 fewer calories at lunch.

Total: 389 calories

LUNCH (2)

taco Salad 4 oz lean ground

turkey cooked with taco seasoning

¼ cup black beans 2 Tbsp salsa 1½ cups chopped

romaine lettuce* ¼ cup chopped

yellow peppers ¼ cup chopped

tomatoes 2 Tbsp guacamole *romaine iS rich in nutrientS—and water!Water can help fill you up and may reduce the overall number of calories you consume.

Total: 344 calories

Your Flat-Belly DayA 1,500-calorie eating plan designed to help you stay trim and satisfiedBy Keri Glassman, R.D.

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BREAKFASToatmeal with pecanS and berrieS 1 packet Original

Quaker Instant Oatmeal* made with 1 cup skim milk and mixed with…

2 Tbsp chopped pecans ½ cup raspberries ½ cup blueberries * the Soluble fiber in oatmeal will keep you full well past the time you usually start thinking about lunch.

Total: 351 calories

DINNERhealthY chicken parmigiana with penne 4 oz grilled

chicken, diced ½ cup tomato sauce 1 cup cooked spinach*

(sautéed in 1 tsp olive oil)

½ cup whole-wheat penne

1½ Tbsp grated Parmesan

* Spinach containS lipoic acid, which plays a role in energy production and may help regulate blood sugar levels.

Total: 437 calories

Your Flat-Belly DayA 1,500-calorie eating plan designed to keep you trim and satisfied By Keri Glassman, R.D.

LUNCHturkeY pita 4 oz fresh roasted

turkey (about 4 medium slices)

1 tsp Dijon mustard ¼ cup spinach 4 small tomato slices ¹⁄8 cup sprouts 1 small whole-

wheat pita

Side Salad 1 cup chopped

romaine lettuce ½ cup chopped

cucumber ½ cup chopped red

pepper ½ cup hearts of palm* 1 tsp olive oil

deSSert ½ cup strawberries* toSSing SurpriSing ingredientS into a Salad iS the key to preventing “Same-old Salad” fatigue. Spice up your greens with unexpected extras such as hearts of palm, jicama, artichokes, or capers.

Total: 395 calories

Snack 11 medium banana 2 tsp peanut butter** natural nut butterS provide filling protein and healthy fatS. Plus, studies have found that noshing nuts in the a.m. causes you to eat fewer calories throughout the rest of the day.

Total: 167 calories

Snack 2Skim latte (6 oz skim milk* and 6 oz coffee) sprinkled with cinnamon½ oz 70% dark chocolate * Skim milk iS a dieter’S beSt friend, and not just because it’s fat-free and low-cal. Studies show that the calcium you get from two daily servings of dairy is associated with lower body weight.

Total: 150 calories

INDULgE WITHoUT BULgE > Add:½ cup edy’s slow Churned vanilla bean light ice Cream (100 calories)

> Subtract:The penne and 1 Tbsp parmesan at dinner. sprinkle ½ Tbsp cheese on veggies or chicken (100 calories).

Daily total: 1,500 calories Note: For optimal weight management, combine

this nutrient-dense meal plan with exercise.

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day 6


BREAKFAST (1)

cereal ¾ cup Kellogg’s All-Bran

Original, mixed with ½ cup blueberries, 2 Tbsp slivered almonds, and 1 Tbsp ground flaxseeds*

1 cup fat-free milk *never tried flaxSeedS? it’S time you did. In addition to fiber, they contain omega-3 fatty acids, and a 2008 Appetite study found that a diet rich in these healthy fats helps prolong satiety in people who are trying to lose weight.

Total: 360 calories

LUNCH (2)

open-faced tuna Sandwich 3 oz canned chunk

light tuna mixed with 1 tsp Dijon mustard, 1 Tbsp plain nonfat yogurt, and ∑ tsp dill

1 slice seven-grain bread*

*don’t Skimp on carbS. Studies show that a diet rich in whole grains has been associated with lower body mass index (BMI) and smaller waist circumference.

Side Salad 1 cup chopped

romaine lettuce ¼ cup sliced carrot ¼ cup cherry tomatoes ¼ cup artichoke hearts

(in water), quartered 1 tsp olive oil 1 small Granny Smith

apple, sliced and served on the side

Total: 355 calories

DINNER (3)

Salmon with veggieS 4 oz grilled salmon

(seasoned with dried oregano)

1 cup grilled vegetables (zucchini, eggplant, and bell peppers) drizzled with 1 tsp olive oil

½ cup brown rice with 1 Tbsp pumpkin seeds*

1 cup blueberries for dessert

*add crunch and texture to a traditional Side with pumpkin seeds, which contain monounsaturated fatty acids that may help decrease belly fat.

Total: 460 calories

Snack ¾ cup nonfat cottage cheese* with 1 Tbsp unsalted peanuts *cottage cheeSe iS low in calorieS and high in filling protein and calcium—two things women have a tough time getting enough of. You can also try it mixed with vanilla extract and cinnamon, or white horseradish and scallions.

Total: 140 calories

Your Flat-Belly DayEach month, we’re going to be offering up a 1,500-calorie eating plan designed to help you stay trim and satisfied. By Keri Glassman, R.D.

Snack1 cup sliced raw veggies (carrots, bell peppers, and cucumbers) with 2 Tbsp salsa* 2 Wasa crackers with 2 wedges (∆ oz each) Laughing Cow light cheese *go aS hot aS you can Stand. Besides adding flavor, the hot peppers in salsa contain the antioxidant capsaicin, which can temporarily boost calorie burn.

Total: 185 calories

INDULgE WITHoUT BULgE > Add: 2 aunt gussie’s Classic Chocolate-Chip Cookies (140 calories)

> Subtract: at breakfast, have only ½ cup cereal with ¾ cup milk, and omit the almonds (140 calories)

Daily total: 1,500 calories Note: For optimal weight management, combinethis nutrient-dense meal plan with exercise.

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day 7


Flat Belly Overnight - YES! Its Possible!

Healthcare

Transcript of Flat Belly Overnight - YES! Its Possible!