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Guide Belly Fat!
MORE on MUFAs
flat belly diet basics
Lose up to 15 pounds in 32 days on the breakthrough
eating plan that’s slimming America belly by belly
Imagine being able to drop a dress size
in about a month while eating peanut butter, avocado, even chocolate on a daily basis. The Flat Belly Diet makes it a reality.
It’s the only weight loss plan that makes
MUFAs (MOO-fahs)—aka monounsaturated
fatty acids—a mandatory component of
every meal. Studies show that diets high in
MUFAs may help reduce the risk of type 2
diabetes, breast cancer, and cognitive decline, help you live longer—and may even
help prevent the accumulation of belly fat.
This Go Guide on the Flat Belly Diet will
get you started. Find more info on the five
categories of MUFAs at far right, or turn to
page 2 for a step-by-step guide to creating
a Flat Belly Diet meal. On pages 3 through
8, you’ll find 18 delicious MUFA-rich recipes
to try. But first, the three rules to eating the
Flat Belly Diet way:
Rule #1
Stick to 400 calories per meal
MUFA-rich foods aren’t exactly low-cal
choices. They’re the foods that you’re usually told to avoid when you’re trying to lose
weight. That’s why it is essential to exercise
calorie control when you’re creating meals.
All Flat Belly Diet meals and snacks provide a MUFA-rich food and total about 400
calories; you’re required to eat three meals
and one snack daily. Add it all up, and your
total daily intake is about 1,600 calories—
that’s how much it takes for a woman of
average height, frame size, and activity level
to get to and stay at her ideal body weight
(for customized plans, go to flatbellydiet.
com). Experts say that 1,600 calories is
enough to keep up your energy and support
your immune system.
1 OILS: The health benefits of the
Flat Belly Diet–recommended oils
(canola, safflower, sesame, soybean,
walnut, flaxseed, sunflower, olive, and
peanut) differ depending on the nut,
seed, or fruit they were pressed from.
Flaxseed and walnut oil are both rich
sources of alpha-linolenic acid, which
your body converts into omega-3 fatty acids. In addition, olive oil contains
phytochemicals called polyphenols,
which help prevent cardiovascular
disease and cancer and reduce inflammation in the body.
2 Olives: In addition to their MUFAs,
olives are a good source of iron, vitamin E, copper (a mineral that protects
your nerves, thyroid, and connective
tissue), and fiber.
3 Nuts and Seeds: The benefits
of the Flat Belly Diet–recommended
nuts and seeds are numerous and
varied. For example, sunflower seeds
supply linoleic acid. In a recent study,
women who had the highest intakes
of this nutrient had a 23% lower risk
of heart disease, compared with
those who had the lowest intakes.
Most nuts and seeds are good sources of a variety of must-have nutrients,
like vitamin E, protein, fiber, iron, and
zinc.
4 AVOCADOS: These are packed
with lutein, which may help maintain
healthy eyes, as well as beta-sitosterol, a natural plant sterol that may help
keep cholesterol down.
5 DARK CHOCOLATE: Dark chocolate is rich in flavanols and proanthocyanins, both of which boost good
HDL cholesterol levels. It also contains natural substances that help
control insulin levels and relax blood
vessels, lowering blood pressure.
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PHOTOGRAPHS BY ANTONIS ACHILLEOS; FOOD STYLING BY HEIDI JOHANNSEN; PROP STYLING BY MARINA MALCHIN
There are five main categories of
MUFA-rich foods:
Prevention
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Guide Eat to Beat Belly Fat!
Rule #2
Never go more than 4 hours without eating
Waiting too long to eat can cause you to
become so hungry (and irritable) that
it’s hard to think through the healthiest
meal choice, let alone prepare one. You’ll
probably want to tear into the first thing
you see, and reach for seconds. That's
why you must eat every four hours while
following this plan. The Flat Belly Diet is
comprised of three meals, plus a snack
(a fourth meal) that you can eat in the
afternoon, morning, or evening—whenever
it’s most convenient for you. But by mandating a meal (or snack) every 4 hours,
you ensure your hunger never gets the
best of you.
Rule #3
Eat a MUFA at every meal
As you know, MUFA stands for monounsaturated fatty acid, a type of heart healthy,
disease-fighting, “good” fat found in foods
like almonds, peanut butter, olive oil, avocados, even chocolate. You can substitute
one MUFA for another as long as the calorie counts are nearly equivalent. For example, you can exchange almond butter (200
calories) for semisweet chocolate chips
(207). For precise MUFA serving amounts,
consult the chart at right. Better yet, copy
this chart and post it on the inside door of
your pantry.
Create a Flat Belly Diet Meal
Nuts & Oils
FOOD/SERVING SIZE
Almond butter, 2 Tbsp
Cashew or sunflower seed butter, 2
Tbsp
Natural peanut butter, 2 Tbsp
Tahini (sesame seed paste), 2 Tbsp
Pumpkin seeds, 2 Tbsp Canola oil, 1 Tbsp Flaxseed oil (cold-pressed organic);
high-oleic safflower or sunflower
oil; soybean, walnut, or sesame oil,
1 Tbsp
Macadamia nuts, 2 Tbsp Olive or peanut oil, 1 Tbsp Pine nuts, 2 Tbsp Brazil nuts, hazelnuts or peanuts, 2
Tbsp
Almonds, 2 Tbsp
Cashews, 2 Tbsp Pecans or sunflower seeds, 2 Tbsp Pistachios, 2 Tbsp CALORIES
200
190
188
178
148
124
120
120
119
113
110
109
100
90
88
82
80
DIRECTIONS
1. pick your MUFA from
left
2. Add 3 ounces lean protein
(about the size of a deck of
cards)
3. Add 2 cups raw or steamed
vegetables (about 2 baseballs’
worth)
4. Add 1⁄2 cup cooked whole
grain, such as brown rice or
wild rice, OR 1 whole grain
bread serving (such as 1⁄2
whole grain pita) OR 1 cup
fruit (about baseball size)
Avocados & Olives
FOOD/SERVING SIZE
CALORIES
DIRECTIONS
1.
pick your MUFA from left
Avocado, California (Hass), 1⁄4 cup 96
2. Add 3 ounces lean protein
Black olive tapenade, 2 Tbsp 88
(about the size of a deck of
Avocado, Florida, 1⁄4 cup 69
cards) OR 2 ounces lean protein plus
Green or black olives, 10 large 50
1 serving dairy
3. Add 2 cups raw or steamed
vegetables (about 2 baseballs’
worth)
4. Add 1 cup starchy vegetables
(beans, corn, peas, potatoes)
OR 1 cup cooked whole grain,
such as brown or wild rice, OR
2 whole grain bread servings
(such as a full whole wheat pita,
wrap, or English muffin)
Dark Chocolate
FOOD/SERVING SIZE
Semisweet chocolate chips, 1⁄4 cup
207
CALORIES
DIRECTIONS
1. Add 1 cup fruit plus 1 cup
dairy such as fat-free milk,
yogurt,
or cottage cheese OR whole
grain such as oatmeal OR
whole grain waffle
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GET READY!
The Four-Day Anti-Bloat Jumpstart has been created for the very specific purpose of eliminating gas, heavy
solids, and excess fluid so you will almost instantlyfeel and look lighter. (This really works!)
The First Four Days-What to Do:
FOLLOW THE FOUR-DAY PLAN EXACTLY.
This includes four smaller meals, one of which is a refreshing smoothie. This reduces the amount of food in
your digestive system at any one time, cuts back on the release of stomach acids, and gets your body used
to a four-meal-a-day schedule.
EAT FOUR MEALS A DAY.
The Jumpstart includes fewer calories—about 1,200 daily—than you’ll be eating on the Flat Belly Diet, which
allows about 1,600 per day. Eating less for these 4 days reduces the amount of food in your GI tract at any
one time, cuts back on the release of stomach acids, and gets your body used to a four-meal-a-day schedule.
You’ll notice a few staples, including sunflower seeds, flaxseed oil, string cheese, and carrots. There are three
reasons you’ll see these items appear repeatedly. First, we tried to limit the amount of food you have to buy to
get started—and ensure you’ll eat it before it goes bad. Second, we wanted to deliver a lot of nutritional and
bloat-free bang for the buck. Finally, we chose foods that need no added salt or condiments to taste good, so
you won’t be tempted to reach for one of these potential bloat-promoters.
TAKE A QUICK 5-MINUTE AFTER-MEAL WALK.
Moving your body helps release air that has been trapped in your GI tract, relieving pressure and bloating. All
it takes is a leisurely stroll around the block, inside your office building, or at the mall; a quick walk with your
dog, a neighbor, or your family members after dinner— anything that gets you moving for just 5 minutes. You
can walk for longer if you like, but at least 5 minutes are needed to help get things moving inside your belly.
DRINK ONE ENTIRE RECIPE OF REFRESHING SIGNATURE SASSY WATER EVERY DAY.
We call it Sassy because it’s a heck of a lot perkier than plain old water! But the ingredients in here aren’t just
for flavor: The ginger also helps calm and soothe your GI tract. Even more important: The simple act of making
this Sassy Water every day will serve as a reminder for these 4 days that life is a little bit different, that things
are going to change. It will keep you focused on the flat belly task ahead.
SASSY WATER
Combine:
2 liters water (about 8 1⁄2 cups)
1 teaspoon freshly grated ginger root
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 mint leaves
Directions:
Combine all ingredients in a large pitcher, chill in the
refrigerator, and let flavors blend overnight.
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EAT SLOWLY.
Often, when you eat quickly, you take in large gulps of air without realizing it. All that excess air gets trapped in
your digestive system and causes bloating (think of a balloon stretched to capacity). Taking your time will help
prevent the expansion. It will also keep you calm, and allow you to connect with the concept of mealtime as a
moment to stop, rest, and reflect. Too often, we hurry through meals, always trying to get to the next block of
time on our to-do schedule. Let’s put an end to this for these 4 days, and beyond, and remember the joy that
comes from respecting mealtime.
WORK YOUR MIND.
The first days of a diet are never easy, and these 4 days are no exception. I’m asking you to change how you
eat and to give up some of the foods you’re used to eating or drinking—and perhaps imagine you can’t live
without. Of course, it’s going to be worth it in the end—it does work, and you will see your belly shrink. But
until you see that poof disappear, you’ll need a mental tune-up. That’s where my Mind Tricks come in. Mind
Tricks are a way of giving a meal importance— making it a special, you Focused moment. They’ll help you stay
mindful of what you’re eating and why.
*Here is Day 1 that you will start with tomorrow. Make your Sassy Water tonight!
Imagine what you can look
like in 30 Days!
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Breakfast
Salmon Frittata
Cherry Smoothie
Cocoa-Espresso Waffles
time: 25 minutes / Serves: 6
time: 5 minutes / Serves: 1
time: 35 minutes / Serves: 5
2 tsp extra virgin olive oil
6 scallions (whites and 2" of green),
trimmed and chopped
6 egg whites
4 eggs
1⁄4 c cold water
1 tsp minced fresh tarragon (or 1⁄2 tsp dried)
1⁄2 tsp salt
2 oz thinly sliced smoked salmon, cut into
1⁄2" wide pieces
3⁄4c black olive tapenade
1⁄2 c fat-free milk
6 oz fat-free vanilla yogurt
1⁄4 c semisweet or dark chocolate chips
1 c frozen dark sweet cherries
1 1⁄2 c whole grain pastry flour
2 tsp baking powder
1⁄4 tsp baking soda
1⁄2 c + 1 1⁄2 tsp unsweetened cocoa powder
1 c 1% milk
1⁄2 c packed brown sugar
2 tsp espresso powder
3 Tbsp light olive oil
3 egg whites
1⁄8 tsp salt
1 1⁄4 c berries
1. Preheat oven to 350°F.
2. Heat heavy 8" ovenproof sauté pan over
medium heat 1 minute. Add oil and heat 20 seconds. Add scallions and sauté, stirring occasionally, 2 minutes, or until soft.
3. Combine egg whites, eggs, water, tarragon, and
salt in medium bowl. Whisk to blend. Season with
freshly ground black pepper. Pour into pan and
lay salmon on top. Cook, stirring occasionally, 2
minutes, or till partially set.
4. Transfer pan to oven and cook 12 to 14 minutes,
or until firm, golden, and puffed. Remove from
oven. Use spatula to release frittata from pan.
Gently slide onto warm serving platter, slice, and
serve with 2 tablespoons of the tapenade.
Calories: 186 per serving
Make It a Flat Belly Diet Meal: Serve with 1
c fat-free plain Greek yogurt (112 cal) mixed with
1⁄2 c frozen dark sweet cherries, thawed (45 cal).
Top with 1⁄4 c toasted whole oats (75 cal). Total
calories: 418
1. Place milk, yogurt, chocolate chips,
and cherries in blender. Process until
smooth.
Calories: 433 per serving
1. Whisk flour, baking powder, baking soda, and
1⁄2 cup of the cocoa powder in large bowl until
combined. Make well in center of flour mixture
and add milk, sugar, espresso powder, and oil.
Whisk until blended.
2. Preheat waffle iron 4 minutes, or until drop of
water sizzles on iron. Beat egg whites and salt
with electric mixer on high speed just until soft
peaks form. Fold whites into chocolate batter in
batches, until just combined.
3. Coat heated waffle grids with cooking spray
right before using. Add enough batter to almost
cover waffle grids (about 3⁄4 cup) and cook 3
to 4 minutes. Repeat with remaining batter. (To
keep warm, place single layer of waffles on foillined baking sheet in preheated 250°F oven.)
Dust waffles with remaining cocoa powder and
sprinkle berries on top.
Calories: 223 per serving
Make It a Flat Belly Diet Meal: Top with a
MUFA: Drizzle waffle with 1⁄4 c melted semisweet or dark chocolate chips (207 cal). Total
calories: 430
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Sandwiches, Soups & Salads
Portobello Burgers
Pea Soup with Mint
Asian Chicken Salad
time: 12 minutes / Serves: 2
time: 22 minutes + chilling time / Serves: 4
time: 5 minutes / Serves: 4
4 sm portobello mushrooms (8 oz total),
stems
removed
4 tsp balsamic vinegar
2 jarred roasted red pepper halves
2 100% whole wheat buns
2 Tbsp prepared pesto
4 leaves frisée lettuce
1 Tbsp olive oil
2 scallions, green parts only, cut into 4"
pieces
1 rib celery, trimmed and cut into 2" pieces
1⁄2 onion, finely chopped
3 c low-sodium chicken or vegetable broth
4 c fresh or frozen and thawed peas
1⁄4 tsp salt
1⁄3 c fresh mint leaves
1⁄2 c fat-free plain Greek yogurt
1⁄2 c toasted pumpkin seeds
1⁄4
1. Preheat grill pan over medium heat.
2. Grill mushrooms 8 minutes, turning halfway
through and brushing with vinegar. Warm pepper
halves and buns on pan.
3. Spread each bun with half of the pesto. Place
peppers, mushrooms, and frisée on buns. Drizzle
with additional vinegar, if desired.
Calories: 270 per serving
Make It a Flat Belly Diet Meal: Add a dessert: Mix 1⁄4 c fat-free ricotta cheese (50 cal) with
1 tsp honey (21 cal) and top with 1⁄2 c pear slices
(50 cal). Total calories: 391
1. Heat oil in large sauce pot over medium-high
heat. Add scallions, celery, and onion. Cook, stirring, 5 minutes, or until vegetables are tender.
2. Add broth and bring to a boil. Add peas and
salt. Simmer 10 minutes.
3. Carefully transfer mixturey into food processor
or blender (in batches, if necessary). Add mint
and puree until smooth. Cover and chill
at least 1 hour.
4. Divide soup evenly among 4 serving bowls.
Top each bowl with 2 tablespoons of the yogurt
and sprinkle with pumpkin seeds.
c wasabi-flavored mayonnaise
c low-fat plain yogurt
4 c chopped cooked chicken
2 ribs celery, sliced
1 pkg (6 oz) Asian salad greens
1 c seedless red grapes, halved
1⁄2 c chopped toasted walnuts
1⁄4
1. Stir mayonnaise and yogurt in large bowl. Season to taste with freshly ground black pepper.
2. Add chicken and celery to bowl with mayonnaise mixture. Toss to coat.
3. Arrange greens on 4 plates. Evenly divide
chicken salad on top and sprinkle each serving
with grapes and walnuts.
Calories: 360 per serving
Calories: 260 per serving
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Sandwiches, Soups & Salads
Vietnamese Beef Salad
Spinach Burrito
Avocado Chicken Salad
time: 23 minutes + marinating time / Serves: 4
time: 9 minutes / Serves: 1
time: 23 minutes / Serves: 4
1⁄4
1 Tbsp olive oil
1⁄2 c spinach
1 tsp minced garlic
1⁄4 c sliced red onion
1 100% whole wheat wrap (such as Thomas’
Sahara)
1 oz reduced-fat goat cheese
4 boneless, skinless chicken breast halves
(about 6 oz each)
1 ruby red grapefruit
1 c cubed avocado
4 radishes, thinly sliced
1⁄4 c chopped fresh basil
1⁄8
tsp salt
4 leaves red or green leaf lettuce
c reduced-sodium soy sauce
c freshly squeezed lime juice
1⁄4 c water
2 Tbsp sugar
1 Tbsp minced garlic
2 tsp chile paste
1⁄2 lb flank steak
6 c mixed greens
1 c fresh basil leaves
1 c cilantro leaves
1 lg red onion, thinly sliced (about 1 1⁄4 c)
2 lg seedless cucumbers, with peel, julienned (about 4 c)
4 carrots, julienned (about 2 cups)
1⁄2 c chopped dry-roasted, unsalted peanuts
1⁄4
1. Combine soy sauce, lime juice, water, sugar,
garlic, and chile paste in medium bowl. Whisk
to blend. Pour 3 tablespoons of the mixture into
ziplock bag. Cover and refrigerate the rest. Add
steak to bag, seal, and turn to coat. Chill in refrigerator 30 minutes to marinate.
2. Heat grill or broiler to medium-high heat.
Grill steak 8 to 10 minutes, turning once, or until
medium-rare. Let rest 5 minutes and slice thinly at
an angle, across grain.
3. Place greens, basil, and cilantro in large bowl
and toss. Divide mixture evenly among 4 plates.
Sprinkle on onion, cucumbers, and carrots. Top
with sliced steak, drizzle with reserved dressing,
and sprinkle with peanuts.
1. Heat oil in large nonstick skillet over medium
heat. Sauté spinach, garlic, and onion 5 to 7 minutes, or until onions are softened.
2. Transfer spinach mixture to center of wrap and
top with cheese. Fold in sides, then roll wrap into
tight cylinder.
Calories: 354 per serving
1. Place chicken in large saucepan with 4 cups
salted water and bring to a boil over high heat.
Turn off heat, cover, and let stand 15 minutes or
until thermometer inserted into thickest portion
registers 160°F.
2. Remove peel and pith from grapefruit with
knife while chicken cooks. Working over medium
bowl to catch juice, free each segment from its
membrane. Cut segments into bite-size pieces
and drop into bowl. Add avocado, radishes, basil,
and salt. Toss gently.
3. Drain chicken and cut crosswise into 1⁄2" slices.
Add to grapefruit mixture and toss. Place lettuce
leaf on each of 4 plates and divide mixture evenly
on top. Garnish with additional basil leaves, if
desired.
Calories: 269 per serving
Make It a Flat Belly Diet Meal
Serve with 1⁄2 c cooked brown rice (108 cal). Total
calories: 377
Calories: 323 per serving
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Entrées
Oregano Chicken
Fish with Artichokes
Ginger-Lime Salmon
time: 22 minutes + marinating time / Serves: 6
time: 50 minutes / Serves: 4
time: 22 minutes / Serves: 4
6 sm boneless, skinless chicken breast
halves (about 2 1⁄4 lb)
1 c chopped fresh oregano
4 scallions, trimmed and thinly sliced
1⁄2 c balsamic vinegar
1⁄3 c extra virgin olive oil
2 tsp freshly ground black pepper
3⁄4 tsp salt
2 lg red onions, cut into 1⁄4" wedges
1⁄4 c extra virgin olive oil
1 pkg (10 oz) frozen artichoke hearts,
thawed (about 2 c)
1 c cherry or grape tomatoes
2 Tbsp chopped fresh parsley
1 tsp freshly grated orange zest
1 clove garlic, minced
4 skinless flounder fillets (1-1 1⁄2 lb total)
4 skinless salmon fillets, about 1 1⁄2" thick
(about 1–1 1⁄2 lb)
1 tsp grated fresh ginger
1 clove garlic, minced
1 Tbsp freshly squeezed lime juice (about 2 limes)
2 tsp reduced-sodium soy sauce
1 tsp toasted sesame oil
2 scallions, thinly sliced
1 lb snow peas, trimmed
1 c chopped or sliced avocado
1. Place chicken breast halves between 2 sheets
of plastic wrap. Using mallet or heavy pan, pound
meat until it is 3⁄4" thick.
2. Place chicken in shallow dish. Whisk oregano,
scallions, vinegar, oil, pepper, and salt; pour over
chicken and flip to coat both sides. Cover and
chill about 2 hours, turning once.
3. Coat grill rack lightly with cooking spray.
Heat grill to medium for indirect heat. (If using
charcoal grill, position coals on one-half of grill.
If using gas grill, heat one side to high, the other
to low.)
4. Remove chicken from marinade. Place chicken
on hottest section of grill. Cook 6 minutes, turning once. Move chicken to cooler section of grill
and cook 6 minutes longer, turning once, until
thermometer inserted into center registers 165°F.
Calories: 317 per serving
Make It a Flat Belly Diet Meal: Serve with
⁄4 c steamed brown rice tossed with cilantro (50
cal) and 1⁄2 c steamed vegetables (44 cal). Total
calories: 411
1
1. Preheat oven to 400°F.
2. Combine onions and oil in 13" x 9" baking dish.
Toss, then spread mixture in even layer. Roast 35
minutes, or until onions are browned.
3. Remove dish from oven and stir in artichokes
and tomatoes. Increase oven temperature to
450°F.
4. Mix parsley, orange zest, and garlic in small
bowl and set aside. Push vegetables to one side
of dish and arrange flounder evenly in pan. Spoon
vegetables over fish and sprinkle with reserved
parsley mixture.
5. Return dish to oven and roast until fish flakes
easily with fork (about 5 minutes for thin fillets
and 10 to 12 minutes for thicker fillets). Divide fish
and vegetables evenly among 4 plates.
Calories: 302 per serving
Make It a Flat Belly Diet Meal: Serve with 1
c baby carrots (50 cal) and 1 Laughing Cow Light
Garlic & Herb wedge (35 cal). Total calories: 387
1. Rub fillets with ginger and garlic. Coat steamer
basket with cooking spray and arrange fillets in
basket.
2. Bring 2" of water to a boil in saucepan. Place
steamer basket in saucepan and cover. Cook 8
minutes. Whisk lime juice, soy sauce, oil, and scallions in small bowl. Set aside.
3. Top salmon with snow peas and cover. Cook
4 minutes longer, or until salmon is opaque and
snow peas are crisp-tender.
4. Make bed of snow peas on 4 plates and top
with salmon. Divide avocado evenly on top.
Drizzle each serving with reserved sauce.
Calories: 330 per serving
Make It a Flat Belly Diet Meal: Serve with 1
orange (70 cal). Total calories: 400
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Entrées
Garden Rotini
Halibut Provencal
Squash Pasta & Shrimp
time: 15 minutes / Serves: 2
time: 16 minutes / Serves: 4
time: 1 hr and 15 minutes / Serves: 4
1⁄4
3 firm, ripe plum tomatoes, chopped
1 tsp minced garlic
2 tsp olive oil
1 1⁄3 c kalamata olives, pitted and finely
chopped
1 Tbsp drained capers
1 Tbsp finely chopped red onion
1 tsp red wine vinegar
1 lb halibut
1⁄4 tsp kosher salt
1⁄4 tsp freshly ground black pepper
1 spaghetti squash (about 3 lb), halved and seeded
1 Tbsp extra virgin olive oil
1⁄2 lg onion, chopped (about 3⁄4 c)
3 cloves garlic, minced
1 can (14.5 oz) no-salt-added diced tomatoes
1⁄2 tsp dried oregano
1⁄4 tsp red-pepper flakes (optional)
2 oz feta cheese, crumbled
16 lg shrimp, peeled, deveined, and halved lengthwise (about 1 c)
1 1⁄3 c kalamata olives, halved lengthwise and pitted
c whole wheat rotini pasta
1% cottage cheese
1 Tbsp salt-free Italian seasoning
1⁄2 c shredded zucchini
1 c canned no-salt-added diced tomatoes, drained
1⁄4 c shredded reduced-fat mozzarella cheese
20kalamata olives, sliced (about 3⁄4 c)
3⁄4 c
1. Prepare rotini according to package directions.
Drain and set aside.
2. Combine cottage cheese and Italian seasoning
in microwaveable dish. Stir in rotini and zucchini.
Top with tomatoes and sprinkle with mozzarella.
Microwave on high 3 minutes, or until warmed
through. Evenly divide pasta onto 2 plates and
sprinkle olives on top.
Calories: 223 per serving
Make It a Flat Belly Diet Meal
Serve with 4 oz sliced Applegate Farms Organic
Roasted Turkey, rolled up (100 cal), and 1 c sliced
red bell pepper (40 cal). Total calories: 363
1. Make tapenade: Combine tomatoes, garlic, 1⁄2
teaspoon of the oil, olives, capers, onion, and
vinegar in small bowl. Set aside.
2. Preheat grill to medium. Brush halibut with
remaining oil to lightly coat, and season with salt
and pepper. Grill 6 to 10 minutes, turning once, or
until center of fish is just opaque.
3. Divide halibut among 4 serving plates. Evenly
spoon reserved tapenade over each.
Calories: 262 per serving
Make It a Flat Belly Diet Meal
Serve with 1 c skin-on cubed, roasted red potatoes (100 cal) dressed with 1 tsp olive oil (40 cal).
Total calories: 402
1. Preheat oven to 350°F. Place squash cut side
down on baking sheet. Bake 45 to 50 minutes.
Remove from oven and let cool.
2. Heat oil in medium saucepan over medium
heat. Add onion and garlic and sauté until softened. Pour in tomatoes (with juice), oregano, and
red-pepper flakes, if using; bring to a simmer. Stir
in half of the cheese. Reduce heat to medium-low
and add shrimp. Cook
4 minutes longer, or until shrimp are opaque.
3. Scrape squash with fork to yield long strands
(4 cups total). Add squash and olives to tomato
mixture. Cook 2 minutes. Crumble remaining
cheese over top.
Calories: 278 per serving
Make It a Flat Belly Diet Meal
Serve with 1⁄2 c cooked brown rice (108 cal).
Total calories: 386
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Desserts
Chocolate Pudding
Citrus Cannoli
Plum & Nectarine Trifle
time: 10 minutes + chilling time / Serves: 6
time: 15 minutes / Serves: 12
time: 38 minutes + chilling time / Serves: 6
3 graham crackers, crushed
1 lg ripe banana, sliced
1⁄2 c sugar
1⁄4 c unsweetened cocoa powder
3 Tbsp cornstarch
1⁄8 tsp salt
3 c 1% milk
1⁄2 tsp vanilla extract
1 1⁄2c semisweet or dark chocolate chips
1 container (16 oz) fat-free ricotta cheese
1⁄3 c confectioners’ sugar
1 Tbsp freshly grated orange zest
2 tsp freshly grated lemon zest
1 tsp freshly grated lime zest
1⁄2 tsp vanilla extract
3 c semisweet or dark chocolate chips
12 lg cannoli shells
3 plums, pitted and thinly sliced
2 nectarines, pitted and thinly sliced
1⁄4 c honey
1 Tbsp raspberry or white balsamic vinegar
1 c low-fat vanilla yogurt
1 c part-skim ricotta cheese
1 fat-free angel food cake (10 oz), cut into 1⁄2" thick slices
3⁄4c slivered almonds
1. Divide graham cracker crumbs evenly among 6
custard cups or ramekins. Press
into bottom. Top with banana, reserving a
few slices for garnish.
2. Mix sugar, cocoa, cornstarch, and salt in large
saucepan. Stir in milk. Whisk over medium heat
4 minutes, or until pudding thickens and comes
to a boil.
3. Cook1 more minute. Remove from heat and
stir in vanilla extract. Pour into prepared custard
cups. Chill at least 2 hours, or until set.
4. Top each serving with 1⁄4 cup chocolate chips
and garnish with reserved banana.
Calories: 391 per serving
1. Combine ricotta, confectioners’ sugar, orange
zest, lemon zest, lime zest, and vanilla extract
in medium bowl. Beat with electric mixer on
medium speed until light and fluffy. Gently fold in
2 1⁄2 cups of the chocolate chips.
2. Spoon filling into shells. Melt remaining chips
and evenly drizzle chocolate over shells.
Calories: 327 per serving
Make It a Flat Belly Diet Meal:
Serve with 1 c strawberries (60 cal). Total calories:
387
1. Toss plums and nectarines with honey and
vinegar in medium bowl. Let stand 30 minutes at
room temperature, stirring once or twice.
2. Whisk yogurt and ricotta in small bowl until
smooth.
3. Line bottom of 2-quart glass serving bowl with
half of the cake slices. Spread half of the fruit
over cake. Evenly sprinkle on half of the almonds.
Spoon half of the yogurt mixture on top. Use
remaining cake slices to make a second layer. Top
with remaining fruit, then spoon on remaining
yogurt mixture. Sprinkle remaining almonds on
top.
4. Coverwith plastic wrap and chill at least
1 hour before serving.
Calories: 371 per serving
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