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 e.g., peanut butter, almonds, avocados and even semi-sweet chocolate chips, at every meal. Sticking to the following menu of will help you lose up to 15 pounds this month:
Breakfast: Banana Split Oatmeal
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.
Lunch: Mediterranean Sandwich
Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapeline; 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.
Dinner Ricotta Cal zone
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 multiprogramming pita. Warm under broiler until pita is golden and cheese is bubbly. Serve with 1/2 c marinara sauce for dipping.
Snack: 1 stick low-fat string cheese, 1 pineapple fruit cup (in juice), 1 c baby carrots, and 2 Tbsp sunflower seeds.
Breakfast: Vanilla Fruit-and-Nut Parfait
Mix 1 1/2 c whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1 c blueberries, and 2 Tbsp almonds.
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.
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.
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.