Your Flat-Belly Day A 1,500-calorie eating plan designed
day 1 Your Flat-Belly Day A 1,500-calorie eating plan designed to help you stay trim and satisfied By Keri Glassman, R.D. 3 3/ DINNER Shrimp and broccoli pasta salad SNACK 1small apple, sliced ∂cup nonfat plain yogurt sprinkled with ¼ tsp cinnamon* 1 1/ BREAKFAST Bagel THIN topped with peanut butter and fruit * 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. 1 Thomas’ 100% Whole Wheat Bagel Thin 2 Tbsp natural peanut butter 1 medium banana, sliced 4 strawberries, sliced* Total: 148 calories 2/ LUNCH Open-faced chickenavocado 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 * Strawberries contain a phytochemical that may increase the production of leptin, a hungersuppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes. * 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 Total: 430 calories SNACK ¾cup cucumber slices 1∂cups carrots, sliced* ¼cup salsa for dipping 1large egg, hard-boiled * Crunch carrots in the afternoon and you’ll munch less at dinner. The fiber helps keep you satisfied. Total: 182 calories 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 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) Daily total: 1,503 calories Note: For optimal weight management, combine this nutrient-dense meal plan with exercise. 1 w o m e n ’ s h e a lt h / WomensHealthMag.com levi brown, Food st yling: k aren Evans 2 day 2 Your Flat-Belly Day A 1,500-calorie eating plan designed to help you stay trim and satisfied 2/ Lunch Quinoa Salad By Keri Glassman, R.D. 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. 1/ Breakfast Egg-White Frittata with Feta, Spinach, and Mushrooms jeff harris, food st yling: Roscoe Betsil 3 * Quinoa contains all the essential amino acids your Snack 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 ¹⁄³cup partskim ricotta cheese mixed with ½ tsp vanilla extract 1Tbsp almond butter 4medium celery sticks* * eating low- body needs to build lean muscle. Total: 319 calories 3/ Dinner Baked Tofu 2 ¼ tsp onion powder ¼ tsp garlic powder ¼ tsp paprika 4 oz firm tofu 5 medium asparagus spears 4 oz cooked edamame 1½ cups cubed butternut squash, roasted and mashed* 22 raspberries for dessert Season tofu, asparagus, and edamame. Bake at 350°F for about 20 minutes. Serve with side of squash. energy-dense foods like water-packed celery helped women consume 275 fewer calories a day in one study. natural sugars to satisfy your sweet tooth and are Total: 219 calories packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system. * with more than a third of your RDA OF fiber, this Total: 362 calories veggie will keep you satiated. 1 Snack 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 Daily total: 1,500 calories Note: For optimal weight management, combine this nutrient-dense meal plan with exercise. 2 w o m e n ’ s h e a lt h / WomensHealthMag.com Total: 361 calories Indulge Without Bulge > Add: Skinny Cow White Mint Truffle Bar (100 calories) > Subtract: The guacamole from your afternoon snack (100 calories) day 3 Your Flat-Belly Day A 1,500-calorie eating plan designed to help you stay trim and satisfied By Keri Glassman, R.D. 2 3 1/ Breakfast Yogurt and Grapefruit Parfait 3/ Dinner Butternut squash Soup ½ cup Pacific Natural Foods organic lightsodium butternut squash soup Snack * 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. Snack Stuff a La Tortilla Factory Smart & Delicious wholewheat tortilla with… ½cup nonfat cottage cheese ½cup diced pineapple (fresh or canned in water)* Total: 252 calories 1 * Pineapple contains manganese, an essential nutrient that helps control metabolism. Total: 221 calories 2/ Lunch Tuna 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 Make trail mix with… 3dried apricot halves 15raw almonds* ½cup 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. 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 quickcooking, nutty-tasting whole grain that’s lower in calories and fat than brown rice. Total: 450 calories Total: 224 calories Indulge Without Bulge > Add: Chocolate VitaMuffin (100 calories) > Subtract: The tortilla wrap from your a.m. snack (100 calories) Daily total: 1,500 calories Note: For optimal weight management, combine this nutrient-dense meal plan with exercise. 3 w o m e n ’ s h e a lt h / WomensHealthMag.com jeff harris, food st yling: roscoe betsil; pl amen petkov (parfait and stir-fry ), food st yling: k aren evans 8 oz Fage Total 0% yogurt 1 Tbsp wheat germ ½ tsp honey 1 tsp ground flaxseed 1 medium grapefruit* 3 day 4 Your Flat-Belly Day A 1,500-calorie eating plan designed to help you stay trim and satisfied By Keri Glassman, R.D. Snack Make a smoothie by blending… 1small peach, pitted and peeled ½cup Fage Total 0% Greek Yogurt 1Tbsp sunflowerseed butter* * Sunflower-seed butter has all the satisfying protein and fiber of peanut butter but only a third of the saturated fat. 1 jeff harris, food st yling: roscoe betsil 1/ Breakfast Barley with walnuts and maple syrup Total: 211 calories ∆ 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. 3 2/ Lunch Salmon Salad 3/ Dinner Chicken Kebabs 4 oz canned sockeye salmon* 2 Tbsp nonfat plain yogurt 1 tsp fresh dill 1∆ tsp Dijon mustard 1 cup mixed greens 1Thomas’ 100-Calorie English Muffin 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 oil Lightly 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. Avocado and tomato salad ½ avocado, diced ¼ cup diced tomato 1 Tbsp lemon juice ¼ clove garlic, minced * Salmon is a bellyflattening 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: 345 calories Snack 1carrot, sliced ½cucumber, sliced 5Tbsp Guiltless Gourmet black bean dip* 2Finn Crisp Thin Crisp Original crackers * black beans have appetite-suppressing fiber and protein. Total: 316 calories Total: 182 calories Total: 446 calories Indulge Without Bulge > Add: 100-Calorie Hershey’s Pretzel Bar > Subtract: Thomas’ 100-Calorie English Muffin Daily total: 1,500 calories Note: For optimal weight management, combine this nutrient-dense meal plan with exercise. 2 4 w o m e n ’ s h e a lt h / WomensHealthMag.com day 5 Your Flat-Belly Day A 1,500-calorie eating plan designed to help you stay trim and satisfied By Keri Glassman, R.D. Snack ½ head endive ¼ c up hummus* 6 olives *Chickpeas, the main ingredient in hummus, are high in fiber, which can help stabilize blood sugar. 1 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) 3 Dinner (3) PORK AND VEGGIES Total: 170 calories *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 Snack 5.3oz nonfat Greek yogurt 20shelled pistachios* 1tsp agave or honey 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 * 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. *Romaine is rich in nutrients—and water! Total: 180 calories Water can help fill you up and may reduce the overall number of calories you consume. 2 Total: 344 calories Daily total: 1,500 calories Note: For optimal weight management, combine this nutrient-dense meal plan with exercise. 5 w o m e n ’ s h e a lt h / WomensHealthMag.com 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 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. jeff harris, food st yling: ed gabriels for halle y resources Breakfast EGG AND LOX on an english MUFFIN (1) day 6 Your Flat-Belly Day A 1,500-calorie eating plan designed to keep you trim and satisfied By Keri Glassman, R.D. Dinner Healthy Chicken Parmigiana with penne jeff harris, food st yling: ed gabriels/halle y resources Breakfast Oatmeal with pecans and berries Indulge Without Bulge 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 > Add: ½ cup Edy’s Slow Churned Vanilla Bean Light Ice Cream (100 calories) Lunch Turkey 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 wholewheat pita * The soluble fiber in oatmeal will keep you full well past the time you usually start thinking about lunch. Total: 351 calories Snack 1 1 medium banana 2 tsp peanut butter* studies have found that noshing nuts in the a.m. causes you to eat fewer calories throughout the rest of the day. 1 cup chopped romaine lettuce ½ cup chopped cucumber ½ cup chopped red pepper ½ cup hearts of palm* 1 tsp olive oil Total: 167 calories dessert ½ cup strawberries * Tossing surprising ingredients into a salad is the key to preventing “sameold salad” fatigue. Spice up your greens with unexpected extras such as hearts of palm, jicama, artichokes, or capers. Total: 395 calories w o m e n ’ s h e a lt h * Spinach contains lipoic acid, which plays a role in energy production and may help regulate blood sugar levels. Total: 437 calories Side salad * natural nut butters provide filling protein and healthy fats. Plus, 6 > Subtract: The penne and 1 Tbsp Parmesan at dinner. Sprinkle ½ Tbsp cheese on veggies or chicken (100 calories). 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 / WomensHealthMag.com Snack 2 Skim latte (6 oz skim milk* and 6 oz coffee) sprinkled with cinnamon ½ 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 Daily total: 1,500 calories Note: For optimal weight management, combine this nutrient-dense meal plan with exercise. day 7 1 Dinner (3) salmon with vEggiEs Your Flat-Belly Day Each 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. Snack Breakfast (1) CErEal 2 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 *Go as hot as you can stand. Besides 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. ¾ cup nonfat cottage cheese* with 1 Tbsp unsalted peanuts Studies show that a diet rich in whole grains has been associated with lower body mass index (BMI) and smaller waist circumference. jeff harris, food st yling: ed gabriels for halle y resources Total: 460 calories Snack *Don’t skimp on carbs. indulge without bulge *Cottage cheese is low in calories and high in filling protein and calcium—two 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 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 Daily total: 1,500 calories Note: For optimal weight management, combine this nutrient-dense meal plan with exercise. w o m e n ’ s h e a lt h pumpkin seeds, which contain monounsaturated fatty acids that may help decrease belly fat. Total: 185 calories Lunch (2) Open-faced tuna sandwich 7 *Add crunch and texture to a traditional side with adding flavor, the hot peppers in salsa contain the antioxidant capsaicin, which can temporarily boost calorie burn. Total: 360 calories 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* 1 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 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 / WomensHealthMag.com > Add: 2 Aunt Gussie’s Classic ChocolateChip Cookies (140 calories) 3 > Subtract: At breakfast, have only ½ cup cereal with ¾ cup milk, and omit the almonds (140 calories)
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