Free Diet Meal Plan: 25 Flat Belly Diet Meals

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Source: www.Prevention.com/25flatbellymeals/

Flat Belly Diet – Secrets to a Flat Stomach

The following Flat Belly Diet Meal Plan: 25 quick meals made from healthy, delicious packaged foods that follow the rules of the Prevention’s bestselling Flat Belly Diet is developed by Cynthia Sass, MPH, RD, coauthor and creator of Flat Belly Diet. These meal plans makes it easier to lose weight without feeling hungry.

What’s a MUFA?

MUFAs are foods rich in monounsaturated fatty acids, healthful fats that research links to less belly fat and better overall health. The best part: MUFAs are found in rich, delicious foods like olives, nuts and seeds, oils, avocado, and (yes!) dark chocolate. Incorporating a MUFA into every meal is easy; we made it even easier by combining them with our favorite new supermarket products.

Flat Belly Diet: Time-Saving Foods

Each of the following products was taste-tested by the Prevention staff. Besides tasting great, each meal takes 15 minutes or less to prepare! You’ll find options for breakfast, lunch, dinner, and snacks, divided by MUFA category. To incorporate them into your diet and lose up to 15 pounds this month, mix and match any of the meals and follow these four rules, which are integral to the Flat Belly Diet:

• Eat four 400-calorie meals per day (the following meals have about 400 calories each).
• Include a MUFA at every meal (we’ve done that for you — the MUFA ingredient is noted in each recipe).
• Eat meals spaced about 4 hours apart.
• Choose nutrient-rich foods (like the 25 products featured here).

Get started now!

Flat Belly Diet Meal Plan – 25 Healthy, Free Diet Meal Plan Samples

• Farm Fresh Egg & Cheese Sandwich

  Drizzle one toasted whole wheat English muffin with 1 Tbsp Olivado Avocado Zest Oil (MUFA). Fill the muffin with one large poached egg, 1 slice reduced-fat Swiss cheese, and half of a medium vine-ripened tomato, sliced.

  Total calories: 387

• Salmon & Snow Pea Pasta

  Toss 1 cup cooked (2 oz dry) Barilla Whole Grain Rotini with 1 Tbsp extra virgin olive oil (MUFA), 1 tsp minced garlic, 1/4 cup canned drained and rinsed salmon, and 1/2 cup snow peas.

  Total calories: 422

• Meatball Parmesan Pita

  Brush the inside of half of a 6 1/2″ whole wheat pita with 1 Tbsp extra virgin olive oil (MUFA), fill with 3 heated Bove’s Meatballs and 1 tsp grated Parmesan cheese, and serve with 1/4 c marinara sauce for dipping.

  Total calories: 406

• Tomato Mozzarella Pesto Salad

  Layer 1 oz of fresh sliced mozzarella with two sliced plum tomatoes and five fresh sliced basil leaves, drizzle with 2 Tbsp Le Grand Garden Pesto (MUFA), and serve with one crusty whole wheat roll.

  Total calories: 393

• Creamy Rice “Pudding” with Raisins

  Combine one container of cooked Minute Ready to Serve Brown Rice with 1 Tbsp flaxseed oil (MUFA), 1 tsp vanilla extract, 4 oz fat-free milk, and 2 Tbsp raisins.

  Total calories: 398

• Chilled Balsamic Seafood Salad

  Toss in medium bowl one pouch of Chicken of the Sea Healthy Selections Light Tuna with 1/2 cup cooked, chilled whole wheat pasta spirals; 2 Tbsp light balsamic vinaigrette; 1/4 cup green bell pepper, diced; and 10 large sliced black olives (MUFA).

  Total calories: 398

• Mediterranean Breakfast Wrap

  Fill a 100% whole wheat wrap with 1/2 cup egg whites, scrambled; 1 oz feta cheese; 1 diced plum tomato; and 10 large sliced black Lindsay Naturals Olives (MUFA).

  Total calories: 364

• Swift & Savory Combo

  Pair Kashi Turkey Fiesta Pocket Bread Sandwich with salad made from half of a head of torn romaine tossed with 2 Tbsp light balsamic vinaigrette, 1 tsp grated Parmesan cheese, and 10 large sliced black olives (MUFA).

  Total calories: 425

• Greek Indulgence

  Pair one serving of Mary’s Gone Crackers Sticks & Twigs with 10 large green olives (MUFA), 1 cup red grapes, and 1 oz reduced-fat sharp Cheddar cheese.

  Total calories: 371

• Blissful Bites

  Pair one Tribe Hummus Snacker with 1 cup sliced red bell pepper, one 4-inch whole wheat pita, 10 large green olives (MUFA), and 1 large pear.

  Total calories: 386

• Tex Mex Burger

  Fill a toasted whole wheat bun with one black bean veggie burger, one slice reduced-fat Cheddar cheese, one Wholly Guacamole 100 Calorie Snack Pack (MUFA) and five rings of fresh red onions.

  Total calories: 390

• Southwest Breakfast Tacos

  Fill three soft corn tortillas with the following ingredients: 1/2 cup egg whites, scrambled; 1/4 cup sliced Hass avocado (MUFA), 1/4 cup low-fat shredded Cheddar cheese, and 1/4 cup Pace Salsa Verde.

  Total calories: 363

• BBQ Smoked Turkey Wrap

  Fill a 100% whole wheat wrap with 4 oz smoked deli turkey, 2 Tbsp OrganicVille Original BBQ Sauce, and 1/4 cup sliced Hass avocado (MUFA).

  Total calories: 389

• FoodShouldTasteGood Buffalo Tortilla Chips

  Serve 1 oz FoodShouldTasteGood Buffalo Tortilla Chips with dip: ½ cup refried beans, ¼ cup low-fat shredded Cheddar cheese, ¼ cup salsa, and ¼ cup sliced avocado (MUFA).

  Total: 373 calories

• Fiery Fiesta

  Serve ½ cup Eden Organic Spanish Rice and Beans with salad: half of a head of torn romaine, ½ cup salsa, ¼ cup low-fat shredded Cheddar cheese, and ¼ cup sliced Hass avocado (MUFA).

  Total calories: 326

• Spaghetti Squash with Roquefort

  Toss 1 cup cooked spaghetti squash with 2 Tbsp Stonewall Kitchen Pumpkin Pesto, garnish with 1 oz crumbled Roquefort and 2 Tbsp chopped walnuts (MUFA). Serve with ½ rotisserie chicken breast.

  Total calories: 401

• Cashew-Buttered Bagel

  Spread one toasted Rudi’s Organic Bakery Multigrain Bagel with 2 Tbsp natural cashew butter (MUFA) and serve with one clementine and 4 oz fat-free milk.

  Total calories: 427

• Nutty Apple Dipper

  Serve 2 Tbsp Peanut Butter & Co. Mighty Maple (MUFA) with wedges of one large apple and 1 cup fat-free milk.

  Total calories: 379

• Shrimp & Squash Penne

  Mix ½ cup Farmer’s Market Organic Butternut Squash Puree with 1 cup canned diced Italian tomatoes and one 4.5-oz can shrimp, drained and rinsed. Heat mixture through, spoon over ½ cup cooked whole wheat pasta penne, and garnish with 2 Tbsp pine nuts (MUFA).
  (Webmaster’s note: I adhere to Bible Health, for shrimp, I will substitute it with meat alternatives MorningStar products which you can find at Walmart’s frozen food-Breakfast section.)

  Total calories: 419

• Creamy Yogurt Indulgence

  Enjoy one Kraft Liveactive Chocolate Raspberry Chewy Granola Bar with a mixture of 5.3 oz fat-free plain Greek yogurt mixed with 1 small sliced banana and 2 Tbsp almonds (MUFA).

  Total calories: 429

• Chewy Chocolate Trio

  Enjoy one serving (one-third of bar) of Dove Cranberry Almond Dark Chocolate (MUFA) with 1 cup fat-free milk and ½ cup unsweetened dried apricots.

  Total calories: 359

• Comfort Cup

  Combine ¼ cup nonfat ricotta with ¼ cup Back to Nature Sonoma Berry Blend and ¼ cup semisweet chocolate chips (MUFA), and sprinkle with 1 Tbsp whole oats.

  Total calories: 425

• Sweet & Savory Blend

  Combine 1 oz Seapoint Farms Dry Roasted Edamame Goji Blend with ¼ cup semisweet chocolate chips (MUFA) and serve with 1 cup fat-free milk.

  Total calories: 410

• Sweet Tart Treat

  Mix one 6 oz container Chobani Vanilla Nonfat Greek Yogurt with ¼ c semisweet chocolate chips (MUFA) and one large peeled and sliced kiwifruit.

  Total calories: 383

• Strawberry Cocoa Blast

  Top Kozy Shack Vanilla Soy Pudding with 1 cup unsweetened frozen strawberries, thawed, and ¼ cup semisweet chocolate chips (MUFA).

  Total calories: 394

Flat Belly Diet! Cookbook Looking for great recipes? Slim down with all-new delicious recipes from Flat Belly Cookbook: Mouthwatering. Belly-shrinking. Discover over 200 recipes that target belly fat and keep it off. There was a time when belly fat was the most stubborn fat on your body, the fat that was the first to appear when you went off your diet and the last to disappear when you tried to lose weight! But that was before Prevention’s Flat Belly Diet Cookbook! Now you can eat food THIS delicious and EVERY bite will contain the antidote to belly fat, the natural ingredient that actually TARGETS BELLY FAT!

Flat Belly Diet Target Belly Fat with the Flat Belly Diet! Prevention’s new Flat Belly Diet will lead you step by step, day by day, meal by meal toward a flatter belly… and a longer, healthier life. Targets unhealthy belly fat first! Lose up to 7lbs and 5 inches in just 96 hours! Eat the foods you love, and never go hungry!

More Flat Belly Diet Articles:

• The Heart of the Flat Belly Diet Top 5 MUFA Foods – These ingredients hold the power to truly transform your body, not to mention lengthen your life. The secret is their magical “MUFA” (AKA good fat!) . . . Eating one serving of any of these foods at every meal will help reduce your accumulation of dangerous belly fat; control your calorie intake and you’ll lose inches and pounds, too–especially around your waistline. . . Liz Vaccariello, Prevention’s Flat Belly Diet author, is imparting some of her flat belly wisdom — rules that she follows to keep belly bloat at bay.
  Read here: Flat Belly Diet (MUFAs): Top 5 Foods to Eat and to Avoid!

• If you’ve been unsuccessful in losing weight around your middle, here’s some good news! The key ingredients found in the Flat Belly Diet—”MUFAs” (monounsaturated fatty acid—a healthy fat!) hold the power to truly change your body and specifically target hard-to-lose belly fat.
  Read here: Flat Belly Diet Foods: Top 10 “Superstars” to Lose Belly Fat

Flat Belly Diet Helpful Pages – From Yahoo Answers:

• QUESTION: What is in sassy water on the flat belly diet? How often do you drink it? Etc..?
  I’ve been reading a lot about ths new diet “Flat Belly Diet” from Preventions and was wondering what the sassy water that they describe is? Thanks!

   

  Best Answer - Chosen by Voters
  I got this from another website, it was listed a couple of times so it may actually be correct…
  2Liters water
  1 tablespoon fresh grated ginger
  1/2 lemon thinly sliced
  1/2 cucumber thinly sliced
  12 fresh spearmint leaves
  mix leave over night and drink next day.
  one post mentioned that the thinner you slice the lemons and cucumber the better it tastes.

• QUESTION: Example meals for the flat belly diet?
  Ok so I’m going to try the flat belly diet and I was trying to research into what to eat for the first 4 days jump start. I know you drink 2 liters of sassy water everyday for the first 4 days. I also found a sample menu of what to eat for the first 4 days jump start, but I don’t really like the menu plan except for what to eat for breakfast and dinner.

  Example

  Breakfast: 1 cup Rice Krispies, 1 cup skim milk, 1/2 cup pineapple, 1/4 cup sunflower seedsLunch: 3 oz chunk light tuna in water, 1 cup carrots, 1 light string cheese

  Dinner: 3 oz chicken breast, 1 cup mushrooms sauteed in 1 teaspoon olive oil, 1/2 cup brown rice

  Snack: pineapple smoothie (1 cup skim milk, 4 oz. pineapple, and 1 tablespoon flaxseed)

  2 liters sassy water

  Does anyone have any idea what I could use to replace for snack time and lunch time?

   

  Best Answer – Chosen by Voters
  Just substitute the kind of food listed for a kind of that food you like.

  For example: Lunch–choose a different lean protein (chicken, turkey, other lean fish), a different veggie and a different fat/dairy. Snack–you have to pick a fruit, a protein, and a dairy/fat. I believe you need to keep the flaxseed though because they does a whole host of good things for your body. I believe you can get it in supplements too though.

• QUESTION: Flat Belly Diet. Every part of my body is ok except the belly.?
  Anyone used it? Does it work? I work out like a NUT every day at the gym. I look good for my age, (5 feet) 105 lbs BUT MY BELLY! YUCK!!!!!!!! I need to know if I should put this book on my Christmas list (it’s not that cheap) If it works great! Does anyone have any feedback on this diet?

   

  Best Answer – Chosen by Asker
  not perfectly flat,but it has made a wonderful and very noticeable improvement.i fit in a smaller jean size and and have gotten lots of compliments.its easy and delicious,u will be amazed!good luck,i think u will see a gr8 improvement.both my mother and i did! ps-i walked 2-5 miles ,5 times a week for excercise,i didnt do any sit ups or crunches.

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