Your Flat Belly Building Blocks

Posted on Dec 9th 2009 11:09AM by Prevention

Filed Under: Diet & Weight Loss, America Takes It Off

Provided by Prevention

If you think you're too busy to lose weight, we have one word for you: MUFA (pronounced "moofah"). Also known as "monounsaturated fatty acids," these plant-based compounds are the basis of the Flat Belly Diet, which can help you drop pounds and reduce belly fat. The even better news? Delicious foods such as olives, nuts and seeds, avocados, oils, and dark chocolate are some of the best sources of these healthful fats.

Research shows that eating this way may put you on your way to weight loss success: A study commissioned by Prevention at the Yale-Griffin Prevention Research Center found that overweight women who followed the diet for 28 days lost 8.4 pounds and nearly 2 inches around the waist.

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Five-Minute Flat Belly Meals

Provided by Prevention

Our dietitians have developed a week's worth of unique Flat Belly Diet-approved meals and snacks that are easy to prepare and ready in five minutes or less, so you can slim down without stress. Research shows that eating this way may put you on your way to weight loss success: A study commissioned by Prevention at the Yale-Griffin Prevention Research Center found that overweight women who followed the diet for 28 days lost 8.4 pounds and nearly 2 inches around the waist. Choose four meals a day from this list (organized by MUFA so you can easily find a meal that suits your mood) -- and you'll save time, flatten your belly, and boost your health.

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Five-Minute Flat Belly Meals

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MUFA Olives

HUMMUS, OLIVE AND TOMATO
Spread 2 tbsp. hummus on each half of a toasted whole wheat English muffin. Top each half with 5 thinly sliced olives and a slice of tomato. Have 1 medium orange. Total calories: 362

Mitch Mandel

MEDITERRANEAN SALAD
Toss 1/2 c chickpeas, rinsed and drained, with 1/2 c halved cherry tomatoes, 1 chopped cucumber, 10 large black olives, and 1 tbsp.. lemon juice. Serve with 1 toasted large whole wheat pita. Total calories: 398

Mitch Mandel

WAFFLES FLORENTINE
Prepare 2 whole grain waffles and spread with 2 tbsp. black olive tapenade. Top with 1/2 c egg whites, scrambled in cooking spray, and 3/4 c spinach leaves. Have 1/2 c green or red grapes. Total calories: 393

Mitch Mandel

ROAST BEEF SANDWICH
Toast 2 slices whole wheat bread and spread with 2 tbsp. green olive tapenade. Top with 3 oz. organic deli roast beef. Have 1 medium pear. Total calories: 400

Mitch Mandel

GRAB & GO CHEESE & CRACKERS
Mix 1/2 c fat-free cottage cheese with 1 c chopped red bell pepper and 10 sliced large black olives. Serve with 6 small whole wheat crackers. Have 1 medium apple. Total calories: 378

Mitch Mandel

SPANISH-STYLE EGGS
Fry 1 whole egg with 1 egg white in 1 tsp. olive oil. Place on top of 1/2 c salsa and 10 sliced large green olives. Eat with 6" whole wheat tortilla. Total calories: 383

Mitch Mandel

MUFA Nuts & Seeds

ALMOND BUTTER WITH FRESH FRUIT SPREAD
1 slice whole wheat bread with 2 tbsp. almond butter. Eat with 1/2 c each sliced strawberries and sliced kiwifruit. Total calories: 350

Mitch Mandel

MANGO WALNUT SALAD
Top 3 c spinach with 1/2 c chopped mango, 1/4 c sliced red bell pepper, 4 chopped baby carrots, 2 tbsp. walnuts, 2 tbsp. vinaigrette, and 1 tbsp. raisins. Eat with 1/2 large whole wheat pita. Total calories: 395

Mitch Mandel

HAZELNUT PEAR CRACKERS
Spread 4 RyKrisp crackers with 2 Laughing Cow Light Garlic & Herb Wedges and top with 1 sliced medium pear and 2 tbsp. hazelnuts. Total calories: 383

Mitch Mandel

13 Comment

Tags: easy diet plan, flat ab, flat belly, flat belly diet, flat belly diet food, flat belly diet plan, photo gallery, PhotoGallery

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Reader Comments (Page 1 of 1)

marnsid 12-17-2009 @ 11:17PM

does this work?

Nicole 3-10-2010 @ 1:10PM

I love these recipes!! The mediterranean salad is delicious and the hummus/tomato and black olives on whole wheat english makes a great sub for pizza!

tom 3-30-2010 @ 9:16AM

When choosing the right diet plan, I believe that a well balanced diet revolves around eating healthy and maintaining a workout regiment that best fits your body type. If you are looking to count your calories and keep track of what you are eating, head over to FitClick,com and try the free weight loss programs and tips to help you jump start your diet and a healthier new you! Good luck dieters!

shay ingram 5-17-2010 @ 10:35PM

weight lose foods and fruits, diet plans, the cucumber and egg diet

Joan 5-21-2010 @ 10:57AM

I've tried for the past 5yrs to obtain a flat belly. Does this diet work?

Patricia 6-25-2010 @ 3:44PM

Can somebody help me with a diet plan. I have high blood pressure, Congestive heart failure, Crohn's Disease, Irritable Bowel Disease, Diverticulosis, and Type 2 Diabetes. I have some other medical conditions but I don't think diet affects them.

Becky 7-17-2010 @ 10:02PM

How is it that you have developed all of these health problems?

Sue 7-24-2010 @ 1:31AM

Start by changing your grocery shopping habits. Make a list and follow closely. Use only olive oil for cooking. It sounds expensive but I've heard of great deals at sams club. Then be sure to eat enough fruits and veggies and use spices for cooking. Stay away from foods with alot of additives that you can't pronounce, and instead look for herbs and spices.

PG 8-21-2010 @ 8:24PM

diet can help all that. its healthy. its hard to be on a diet but its alot of help!!!!!!

cotxarmor 8-22-2010 @ 5:07AM

Eat organic and naturla foods and eat the foods for your blood type. Works wonders!

jack 8-30-2010 @ 1:25PM

Please get you some books or cds on speaking out good thinks and how we get what we say, please do this for yourself...please stop eating meats, and start eating vegetables, Salads, fruts, start drinking only water with some lemon in it, and please start walking TODAY...and a little farther tomorrow and so on, and then start working out, please start saying i am getting healthier and healthier EVERYDAY...please believe that you are healthy...google the Secret and get it and start there, it will refer othe books, Tony Robins, please start NOW!

Ronn 3-02-2011 @ 6:05AM

Patricia, it seems that when you get control of all your other ailments , there isn't enough time for a diet, huh?,, Well watch how you do simple things during your daily routine, like watch your posture, as you sit, (don't slump)Pull your belly in and breathe normal,( start that habit when ever you think abouty it), and when you walk around outside, keep in mind that a faster pace will contantly burn excess calories.. I'm a diabetic with a leg loss, and I have gained weight, but I keep a constant routine to control my food intake, & weight, Gooid Luck Patricia, I wish you success in your goals in weight management

Woodstar 10-26-2010 @ 3:39PM

I have had my gall bladder removed and eating olives/olive oil and avocados gives me severe abdominal cramps. Nearly every recipe has them. Also, perhaps some Real people would be more motivational than these skinny models.