Lose up to 15 pounds this month following this simple Flat Belly Diet menu!
The principles of the Flat Belly Diet are simple: Have four 400-calorie meals a day (including one snack you can consume in the morning or afternoon); eat every 4 hours; and have a MUFA-rich food at each meal. This menu (get the Shopping List!) of flat belly diet recipes can help you lose up to 15 pounds this month:
Cook 1/2 c dry old-fashioned 1-minute oats with water (to desired consistency) and top with 1/4 c microwaved frozen strawberries, 1/4 c sliced banana, 1 Tbsp semisweet chocolate chips, and 2 Tbsp almonds. Total Calories = 359
Lunch: Mediterranean Sandwich
Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade; fill with 2 oz deli turkey, 1/4 c sliced red onion, 1/2 sliced fresh plum tomato, and 3 large romaine lettuce leaves. Serve with 1/2 cup sliced banana. Total Calories = 400
Dinner Ricotta Calzone
Mix 1/4 c nonfat ricotta cheese with 2 sun-dried tomatoes, diced; 1 Tbsp extra virgin olive oil; 1 tsp minced garlic; and 4 fresh basil leaves, sliced, and stuff into 1 multigrain pita. Warm under broiler until pita is golden and cheese is bubbly. Serve with 1/2 c marinara sauce for dipping. Total Calories = 399
Snack: 1 stick low-fat string cheese, 1 pineapple fruit cup (in juice), 1 c baby carrots, and 2 Tbsp sunflower seeds. Total Calories = 340
Mix 1 1/2 c whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1 c blueberries, and 2 Tbsp almonds. Total Calories = 354
Lunch: Chicken Lettuce Wraps
Brush 4 oz organic grilled chicken breast, chilled, with 2 Tbsp marinade (such as China Blue Scallion ginger glaze); combine with 1/4 c shredded carrots and wrap in 4 large romaine leaves. Dip 1/4 c baby carrots into 2 Tbsp hummus sprinkled with 2 Tbsp pine nuts. Total Calories = 392
Dinner: California Burger
Place a veggie burger between 2 slices of sesame-sprouted whole grain bread dressed with 1 Tbsp Dijon mustard, 3 large romaine leaves, 1/2 fresh plum tomato, 2 Tbsp sliced onion, and 1/4 c sliced avocado. Total Calories = 351
Snack: Cheese & Crackers Combine 1/2 c nonfat ricotta cheese; 1 c chopped red bell pepper; 1 tsp salt-free Italian seasoning; and 10 large black olives, sliced. Serve with 6 rye crackers. Total Calories = 340
Breakfast: Strawberry Nut Oatmeal
Cook 3/4 c dry old-fashioned 1-minute oats with water (to desired consistency), and top with 1 c frozen strawberries (warmed in microwave for 1 minute) and 2 Tbsp pecans. Total Calories = 375
Lunch: Salmon Sandwich
Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade; fill with 1/2 c canned Alaskan salmon, 1/2 diced fresh plum tomato, and 2 large romaine leaves. Total Calories = 436
Dinner: Chicken Caprese
Serve 2 oz organic grilled chicken breast with 1/2 c steamed wild rice, and tomato and cheese salad. (Toss 1 sliced plum tomato, 1/4 c Italian four-cheese blend, and 2 fresh basil leaves, then drizzle with 1 Tbsp extra virgin olive oil and 1 Tbsp balsamic vinegar, and dust with cracked black pepper.) Total Calories = 436
Snack: Hummus Dip
1 c red bell pepper slices dipped in 1/2 c hummus and sprinkled with 2 Tbsp pine nuts. Total Calories = 353
Blend 1/2 c fat-free or soy milk; 6 oz fat-free vanilla yogurt; 1 tsp apple pie spice; 1 medium apple, peeled, cored, and chopped; 2 Tbsp cashew butter; and a handful of ice. Transfer to glass and eat with spoon. Total Calories = 390
Lunch: Chilled Chicken Pasta
Toss 1/4 c cooked and chilled whole wheat penne with 1 Tbsp pesto sauce, 3 oz diced cooked chicken breast, 1 c halved grape tomatoes, 3/4 c shredded carrots, and 2 Tbsp shredded Italian four-cheese blend. Total Calories = 388
Dinner: Mexicali Salad
Top 2 c organic mixed baby greens with 1/2 c refried beans with green chiles, 3/4 c sweet corn kernels, 1/4 c sliced red onion, 1/4 c salsa, and 1/4 c sliced avocado. Total Calories = 374
Snack: 6 oz fat-free vanilla yogurt, 1/2 c pineapple, and 2 Tbsp almonds. Total calories = 249
Top 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/4 c raisins. Total Calories = 400
Lunch: Crunchy Tuna Melt
Top 1 slice sprouted whole grain bread with 3 oz water-packed chunk light tuna, 2 Tbsp sunflower seeds, and 1/4 c Italian four-cheese blend. Place under broiler or in toaster oven to melt. Total Calories = 380
Dinner: Pepperoni Pizza
Brush one side of 1 flat multigrain pita with 1 Tbsp extra virgin olive oil, and top with 1/4 c marinara sauce, 13 slices veggie pepperoni, and 2 Tbsp shredded Italian four-cheese blend. Heat under broiler or in toaster oven until cheese melts. Total Calories = 384
Snack: Turkey Roll
Combine 1/4 c chopped avocado, 1 chopped stick low-fat string cheese, and 1 c red pepper strips. Take 4 oz deli turkey slices; top each with even amounts of mixture and roll up. Total Calories = 316
Toast 2 slices sesame-sprouted whole grain bread and top with 1/4 c nonfat ricotta cheese and 2 Tbsp walnuts. Serve with 1 medium apple. Total Calories = 372
Lunch: Veggie Burger Pita
Stuff 1 multigrain pita with 1 veggie burger, chopped, and top with 1/2 c baby spinach, 2 Tbsp chopped scallions, and 1/4 c sliced avocado. Total Calories = 323
Dinner: Salmon Steak Amandine
Serve 4 oz grilled wild Alaskan salmon with 1 1/2 c steamed or microwaved green beans dressed with freshly ground black pepper and 2 Tbsp sliced almonds. Total Calories = 384
Snack: Chocolate-Strawberry Smoothie
Blend 1/2 c fat-free or soy milk, 6 oz fat-free vanilla yogurt, and 1 c frozen strawberries for 1 minute. Transfer to glass, stir in 1/4 c semisweet chocolate chips, and eat with a spoon. Total Calories = 387
Warm 1 multigrain pita and fill evenly with 4 scrambled egg whites (1/2 c liquid egg whites makes about 1 c scrambled eggs), 1/2 c fresh baby spinach leaves, 1/4 c salsa, and 1/4 c sliced avocado. Total Calories = 329
Lunch: Picnic Spread
Serve 4 dark rye crispbreads, spread with 2 Tbsp Dijon mustard, 13 slices veggie pepperoni, 10 large black olives, and 1/2 c organic baby carrots with 1/4 c hummus for dipping. Total Calories = 385
Dinner: Cheesy Spinach Ziti
Toss 1/4 c cooked whole wheat penne with 1 Tbsp extra virgin olive oil, 1/4 c nonfat ricotta cheese, 2 Tbsp shredded Italian four-cheese blend, 1/2 c fresh baby spinach leaves, 2 Tbsp sliced onions, and 1/2 c marinara sauce. Total Calories = 388
Snack: PB&A Oatmeal
2 Tbsp peanut butter, swirled into 1 packet instant oatmeal, cooked, and topped with 1 medium sliced apple. Total Calories = 388
MONDAY
Breakfast: Banana Split OatmealCook 1/2 c dry old-fashioned 1-minute oats with water (to desired consistency) and top with 1/4 c microwaved frozen strawberries, 1/4 c sliced banana, 1 Tbsp semisweet chocolate chips, and 2 Tbsp almonds. Total Calories = 359
Lunch: Mediterranean Sandwich Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade; fill with 2 oz deli turkey, 1/4 c sliced red onion, 1/2 sliced fresh plum tomato, and 3 large romaine lettuce leaves. Serve with 1/2 cup sliced banana. Total Calories = 400
Dinner Ricotta Calzone
Mix 1/4 c nonfat ricotta cheese with 2 sun-dried tomatoes, diced; 1 Tbsp extra virgin olive oil; 1 tsp minced garlic; and 4 fresh basil leaves, sliced, and stuff into 1 multigrain pita. Warm under broiler until pita is golden and cheese is bubbly. Serve with 1/2 c marinara sauce for dipping. Total Calories = 399
Snack: 1 stick low-fat string cheese, 1 pineapple fruit cup (in juice), 1 c baby carrots, and 2 Tbsp sunflower seeds. Total Calories = 340
TUESDAY
Breakfast: Vanilla Fruit-and-Nut ParfaitMix 1 1/2 c whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1 c blueberries, and 2 Tbsp almonds. Total Calories = 354
Lunch: Chicken Lettuce Wraps Brush 4 oz organic grilled chicken breast, chilled, with 2 Tbsp marinade (such as China Blue Scallion ginger glaze); combine with 1/4 c shredded carrots and wrap in 4 large romaine leaves. Dip 1/4 c baby carrots into 2 Tbsp hummus sprinkled with 2 Tbsp pine nuts. Total Calories = 392
Dinner: California Burger
Place a veggie burger between 2 slices of sesame-sprouted whole grain bread dressed with 1 Tbsp Dijon mustard, 3 large romaine leaves, 1/2 fresh plum tomato, 2 Tbsp sliced onion, and 1/4 c sliced avocado. Total Calories = 351
Snack: Cheese & Crackers Combine 1/2 c nonfat ricotta cheese; 1 c chopped red bell pepper; 1 tsp salt-free Italian seasoning; and 10 large black olives, sliced. Serve with 6 rye crackers. Total Calories = 340
WEDNESDAY
Breakfast: Strawberry Nut OatmealCook 3/4 c dry old-fashioned 1-minute oats with water (to desired consistency), and top with 1 c frozen strawberries (warmed in microwave for 1 minute) and 2 Tbsp pecans. Total Calories = 375
Lunch: Salmon Sandwich
Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade; fill with 1/2 c canned Alaskan salmon, 1/2 diced fresh plum tomato, and 2 large romaine leaves. Total Calories = 436
Dinner: Chicken Caprese
Serve 2 oz organic grilled chicken breast with 1/2 c steamed wild rice, and tomato and cheese salad. (Toss 1 sliced plum tomato, 1/4 c Italian four-cheese blend, and 2 fresh basil leaves, then drizzle with 1 Tbsp extra virgin olive oil and 1 Tbsp balsamic vinegar, and dust with cracked black pepper.) Total Calories = 436
Snack: Hummus Dip
1 c red bell pepper slices dipped in 1/2 c hummus and sprinkled with 2 Tbsp pine nuts. Total Calories = 353
THURSDAY
Breakfast: Apple Pie SmoothieBlend 1/2 c fat-free or soy milk; 6 oz fat-free vanilla yogurt; 1 tsp apple pie spice; 1 medium apple, peeled, cored, and chopped; 2 Tbsp cashew butter; and a handful of ice. Transfer to glass and eat with spoon. Total Calories = 390
Lunch: Chilled Chicken Pasta
Toss 1/4 c cooked and chilled whole wheat penne with 1 Tbsp pesto sauce, 3 oz diced cooked chicken breast, 1 c halved grape tomatoes, 3/4 c shredded carrots, and 2 Tbsp shredded Italian four-cheese blend. Total Calories = 388
Dinner: Mexicali Salad Top 2 c organic mixed baby greens with 1/2 c refried beans with green chiles, 3/4 c sweet corn kernels, 1/4 c sliced red onion, 1/4 c salsa, and 1/4 c sliced avocado. Total Calories = 374
Snack: 6 oz fat-free vanilla yogurt, 1/2 c pineapple, and 2 Tbsp almonds. Total calories = 249
FRIDAY
Breakfast: Cashew CrunchTop 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/4 c raisins. Total Calories = 400
Lunch: Crunchy Tuna Melt
Top 1 slice sprouted whole grain bread with 3 oz water-packed chunk light tuna, 2 Tbsp sunflower seeds, and 1/4 c Italian four-cheese blend. Place under broiler or in toaster oven to melt. Total Calories = 380
Dinner: Pepperoni Pizza
Brush one side of 1 flat multigrain pita with 1 Tbsp extra virgin olive oil, and top with 1/4 c marinara sauce, 13 slices veggie pepperoni, and 2 Tbsp shredded Italian four-cheese blend. Heat under broiler or in toaster oven until cheese melts. Total Calories = 384
Snack: Turkey Roll
Combine 1/4 c chopped avocado, 1 chopped stick low-fat string cheese, and 1 c red pepper strips. Take 4 oz deli turkey slices; top each with even amounts of mixture and roll up. Total Calories = 316
SATURDAY
Breakfast: Toast and CheeseToast 2 slices sesame-sprouted whole grain bread and top with 1/4 c nonfat ricotta cheese and 2 Tbsp walnuts. Serve with 1 medium apple. Total Calories = 372
Lunch: Veggie Burger Pita
Stuff 1 multigrain pita with 1 veggie burger, chopped, and top with 1/2 c baby spinach, 2 Tbsp chopped scallions, and 1/4 c sliced avocado. Total Calories = 323
Dinner: Salmon Steak Amandine
Serve 4 oz grilled wild Alaskan salmon with 1 1/2 c steamed or microwaved green beans dressed with freshly ground black pepper and 2 Tbsp sliced almonds. Total Calories = 384
Snack: Chocolate-Strawberry Smoothie Blend 1/2 c fat-free or soy milk, 6 oz fat-free vanilla yogurt, and 1 c frozen strawberries for 1 minute. Transfer to glass, stir in 1/4 c semisweet chocolate chips, and eat with a spoon. Total Calories = 387
SUNDAY
Breakfast: Breakfast PitaWarm 1 multigrain pita and fill evenly with 4 scrambled egg whites (1/2 c liquid egg whites makes about 1 c scrambled eggs), 1/2 c fresh baby spinach leaves, 1/4 c salsa, and 1/4 c sliced avocado. Total Calories = 329
Lunch: Picnic Spread
Serve 4 dark rye crispbreads, spread with 2 Tbsp Dijon mustard, 13 slices veggie pepperoni, 10 large black olives, and 1/2 c organic baby carrots with 1/4 c hummus for dipping. Total Calories = 385
Dinner: Cheesy Spinach Ziti
Toss 1/4 c cooked whole wheat penne with 1 Tbsp extra virgin olive oil, 1/4 c nonfat ricotta cheese, 2 Tbsp shredded Italian four-cheese blend, 1/2 c fresh baby spinach leaves, 2 Tbsp sliced onions, and 1/2 c marinara sauce. Total Calories = 388
Snack: PB&A Oatmeal
2 Tbsp peanut butter, swirled into 1 packet instant oatmeal, cooked, and topped with 1 medium sliced apple. Total Calories = 388
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