Beruflich Dokumente
Kultur Dokumente
3/ DINNER
Shrimp and
broccoli
pastasalad
4 oz cooked shrimp*
SNACK cup cooked
1 small apple, whole-wheat elbow
sliced macaroni
1 cup steamed broccoli
cup nonfat
plain yogurt
SNACK 4 sun-dried tomatoes,
sprinkled 2/ LUNCH cup
cucumber
halved
1/ BREAKFAST with tsp
cinnamon* Open-faced slices
1 tsp capers
1 Tbsp fresh lemon
Bagel THIN * a sprinkle of chicken- 1 cups carrots, juice
sliced*
topped with cinnamon may avocado melt* 2 tsp olive oil
cup salsa for
peanut butter boost weight loss, 1 slice whole-grain dipping 2 Tbsp red wine
according to a study bread vinegar
and fruit by the USDA. The 1 large egg,
3 oz grilled chicken hard-boiled tsp onion powder
1 Thomas 100% spices polyphenols breast
Whole Wheat Bagel * Crunch carrots
tsp oregano
help regulate blood avocado, slivered
Thin sugar, keeping in the afternoon Dessert
2 Tbsp natural peanut 1 oz Cabot 50% and youll munch
hunger pangs at bay. reduced-fat cheddar 15 raspberries
butter less at dinner. The
Total: 148 calories cheese, shredded * Shrimp is high in omega-3s,
1 medium banana, fiber helps keep
sliced Side salad and according to a study in the
yousatisfied.
4 strawberries, journal Appetite, people who
1 cup mix of romaine, Total: 182 calories ate omega-3-rich diets were most
sliced* chopped tomatoes,
and shredded carrots likely to feel satiated.
* Strawberries contain
aphytochemical that 1 tsp balsamic vinegar Total: 312 calories
may increase the production 1 Tbsp olive oil
of leptin, a hunger- * Eat your sandwich with a
suppressing hormone, and
adiponectin, ahormone
fork and knife. Research shows Indulge Without
that accelerates fat burning
that paced noshing makes you
feel fuller faster, so you eat less.
Bulge
and may fight diabetes. > Add: oz dark chocolate and 1 dried
Total: 431 calories fig (106 calories)
Total: 430 calories
> Subtract: Tbsp peanut butter at
breakfast and 1 tsp olive oil and the
raspberries at dinner (106 calories)
1 w o m e n s h e a lt h / WomensHealthMag.com
day 2
Your Flat-Belly Day 3
2 w o m e n s h e a lt h / WomensHealthMag.com
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 3/ Dinner
Yogurt and Butternut
Grapefruit squash Soup
Parfait cup Pacific Natural
8 oz Fage Total Foods organic light-
0% yogurt sodium butternut
squash soup
1 Tbsp wheat
germ
Snack Beef Stir-Fry
tsp honey with bulgur
1 tsp ground Make trail mix
with 3 oz steak
flaxseed tenderloin fillet,
1 medium 3 dried apricot sliced thin
grapefruit* halves
cup sliced shiitake
* Most of grapefruits 15 raw mushrooms
three grams of
almonds*
onion, sliced
fiber is found in the cup Health
Valley 2 tsp olive oil
walls (the thin skin
organic oat Serve stir-fry over
between segments).
2/ Lunch bran flakes cup cooked bulgur.*
So keep the walls intact Snack * Bulgur is a quick-
for a more filling meal. Tuna and * Take your time
Stuff a La Tortilla enjoying this cooking, nutty-tasting
Total: 252 calories Factory Smart & Bean Salad treat. A study found whole grain thats lower
jeff harris, food st yling: roscoe betsil; pl amen petkov (parfait and stir-fry ), food st yling: k aren evans
Delicious whole- 3 oz chunk light tuna that the longer you in calories and fat than
wheat tortilla packed in water chew almonds, the brown rice.
with cup cannellini beans more of their healthy, Total: 450 calories
cup nonfat cup diced tomatoes satiety-boosting fats
1
cottage cup diced red onion you may absorb.
cheese cup canned corn Total: 224 calories
cup diced 2 hearts of palm
pineapple (canned), sliced Indulge
(fresh or
canned in 1 tsp fresh parsley Without
water)* 2 tsp olive oil* Bulge
* Pineapple * Monounsaturated fat, > Add: Chocolate
contains the kind thats found in VitaMuffin (100 calories)
manganese, an olive oil, can increase fat > Subtract: The tortilla
essential nutrient oxidation. wrap from your a.m. snack
(100 calories)
that helps control Total: 353 calories
metabolism.
Total: 221 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
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
3
1 small peach,
pitted and
peeled
cup Fage
2/ Lunch 3/ Dinner
Total 0% Salmon Salad Chicken Kebabs
Greek Yogurt 4 oz canned sockeye 4 oz lean boneless
1 1 Tbsp salmon* chicken breast, cubed*
sunflower- 2 Tbsp nonfat plain medium red pepper,
seed butter* yogurt cut into 1-inch squares
* Sunflower-seed 1 tsp fresh dill Vidalia onion, cut
butter has all the 1 tsp Dijon mustard into 1-inch squares
1/ Breakfast satisfying protein and 1 cup mixed greens 2 portobello
fiber of peanut butter mushrooms, cut into
Barley with but only a third of the
1 Thomas 100-Calorie
Snack 1-inch squares
walnuts and English Muffin
saturated fat. 1 carrot, sliced 1 Tbsp olive oil
maple syrup Total: 211 calories Avocado and cucumber, Lightly brush chicken,
cup barley, cooked* tomato salad sliced pepper, onion, and
5 Tbsp mushrooms with oliveoil;
cup nonfat milk avocado, diced add salt and pepper to
10 walnut halves cup diced tomato Guiltless
Gourmet taste. Grill or cook in the
Tbsp maple syrup 1 Tbsp lemon juice black bean oven at 320F for 8 to 10
* Havent tried barley? You clove garlic, minced dip* minutes, rotating every 2
to 3 minutes.
should: One study found that * Salmon is a belly- 2 Finn Crisp
jeff harris, food st yling: roscoe betsil
this whole grain is better than Thin Crisp * lean protein such as
flattening powerfood. One
whole-wheat flakes at reducing Original chicken is vital when you
recent study found that people
hunger when subbed into hot crackers cutcalories because it fills youup
on a controlled-calorie diet who
cereal and snack mixes. Look * black beans have without a lot of fat and helps you
ate salmon were satisfied for
for it in the grains section of appetite-suppressing build muscle too.
two hours longer than those who
your grocery store. didnt eat it, likely because the fiber and protein. Total: 316 calories
Total: 345 calories fishs omega-3 fatty acids helped Total: 182 calories
keep them full.
Total: 446 calories
Indulge
Without
Bulge
> Add: 100-Calorie
Hersheys Pretzel Bar
> Subtract: Thomas
100-Calorie English Muffin
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
head endive
Breakfast (1)
1
c up
hummus*
EGG AND LOX 6 olives
on an english *Chickpeas, the 3
MUFFIN main ingredient
3 egg whites and in hummus, are
1 whole egg* high in fiber, which
scrambled with can help stabilize
2 oz lox and cup bloodsugar. Dinner (3)
chopped onion
Total: 170 calories PORK AND
1 whole-wheat
English muffin VEGGIES
1 cup blackberries 4 oz roasted
(on the side) pork tenderloin
*The protein in eggs can 12 spears roasted
HELP BUILD MUSCLE, plus eggs asparagus,
brushed with
contain vitamin B12, which is
2tsp olive oil
vital for breaking down fat.
baked sweet
In one study, people who had
potato
two eggs at breakfast ate 164
1 small baked
fewer calories at lunch.
apple for dessert
Total: 389 calories (core apple, pour
1 tsp lemon juice
on top, sprinkle
with tsp
Lunch (2) Snack cinnamon, then
TACO SALAD 5.3 oz nonfat bake at 350F for
Greek 15minutes)
4 oz lean ground
turkey cooked with yogurt Total: 417 calories
taco seasoning 20 shelled
cup black beans pistachios*
2 Tbsp salsa 1 tsp agave or Indulge
1 cups chopped honey
Without
romaine lettuce* * Eating nuts twice Bulge
cup chopped a week may help
> Add: 4 oz red
yellow peppers stave off weight gain, wine (100 calories)
cup chopped says a study in the
tomatoes > Subtract: The
journal Obesity. And
nuts and honey
2 Tbsp guacamole pistachios have less fat from your Greek
*Romaine is rich in than most other nuts. yogurt snack (100 jeff harris, food st yling: ed gabriels for halle y resources
5 w o m e n s h e a lt h / WomensHealthMag.com
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
Breakfast 4 oz grilled
chicken, diced
Oatmeal cup tomato sauce
with pecans Indulge 1 cup cooked spinach*
and berries Without (sauted in 1 tsp
Bulge olive oil)
1 packet Original
Quaker Instant > Add: cup whole-wheat
Oatmeal* made with cup Edys Slow penne
1 cup skim milk and Churned Vanilla 1 Tbsp grated
Bean Light Ice Parmesan
mixed with
Cream (100 calories)
2 Tbsp chopped pecans * Spinach contains lipoic
jeff harris, food st yling: ed gabriels/halle y resources
6 w o m e n s h e a lt h / WomensHealthMag.com
day 7
1
Dinner (3)
7 w o m e n s h e a lt h / WomensHealthMag.com