Your 2-Week Meal Plan

Provided by Prevention

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 serving of monounsaturated fatty acids (MUFAs) at each meal to fight belly fat. This menu can help you lose up to 15 pounds this month.

WEEK 1

Monday

Breakfast: Banana Split Oatmeal
Cook a 1/2 cup of dry old-fashioned one-minute oats with water (to desired consistency) and top with 1/4 cup microwaved frozen strawberries, 1/4 cup 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 cup 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

Snack:
1 stick low-fat string cheese, 1 pineapple fruit cup (in juice), 1 cup baby carrots, and 2 Tbsp sunflower seeds.
Total Calories = 340

Dinner: Ricotta Calzone
Mix 1/4 cup 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 cup marinara sauce for dipping.
Total Calories = 399


Tuesday

Breakfast: Vanilla Fruit-and-Nut Parfait
Mix 1 1/2 cup whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1 cup 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 cup shredded carrots and wrap in 4 large romaine leaves. Dip 1/4 cup baby carrots into 2 Tbsp hummus sprinkled with 2 Tbsp pine nuts.
Total Calories = 392

Snack:
Cheese & Crackers Combine 1/2 cup nonfat ricotta cheese; 1 cup chopped red bell pepper; 1 tsp salt-free Italian seasoning; and 10 large black olives, sliced. Serve with 6 rye crackers.
Total Calories = 340

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 cup sliced avocado. Total Calories = 351


Wednesday

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

Snack: Hummus Dip
1 cup red bell pepper slices dipped in 1/2 cup hummus and sprinkled with 2 Tbsp pine nuts.
Total Calories = 353

Dinner: Chicken Caprese
Serve 2 oz organic grilled chicken breast with 1/2 cup steamed wild rice, and tomato and cheese salad. (Toss 1 sliced plum tomato, 1/4 cup 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

Thursday

Breakfast: Apple Pie Smoothie
Blend 1/2 cup 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 cup cooked and chilled whole wheat penne with 1 Tbsp pesto sauce, 3 oz diced cooked chicken breast, 1 cup halved grape tomatoes, 3/4 cup shredded carrots, and 2 Tbsp shredded Italian four-cheese blend.
Total Calories = 388

Snack:
6 oz fat-free vanilla yogurt, 1/2 cup pineapple, and 2 Tbsp almonds.
Total calories = 249

Dinner: Mexicali Salad
Top 2 cup organic mixed baby greens with 1/2 cup refried beans with green chiles, 3/4 cup sweet corn kernels, 1/4 cup sliced red onion, 1/4 cup salsa, and 1/4 cup sliced avocado.
Total Calories = 374


Friday

Breakfast: Cashew Crunch
Top 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/4 cup 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 cup Italian four-cheese blend. Place under broiler or in toaster oven to melt.
Total Calories = 380

Snack: Turkey Roll
Combine 1/4 cup chopped avocado, 1 chopped stick low-fat string cheese, and 1 cup red pepper strips. Take 4 oz deli turkey slices; top each with even amounts of mixture and roll up.
Total Calories = 316

Dinner: Pepperoni Pizza
Brush one side of 1 flat multi-grain 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


Saturday

Breakfast: Toast and Cheese
Toast 2 slices sesame-sprouted whole grain bread and top with 1/4 cup nonfat ricotta cheese and 2 Tbsp walnuts. Serve with 1 medium apple.
Total Calories = 372

Lunch: Veggie Burger Pita
Stuff 1 multi-grain pita with 1 veggie burger, chopped, and top with 1/2 cup baby spinach, 2 Tbsp chopped scallions, and 1/4 cup sliced avocado.
Total Calories = 323

Snack: Chocolate-Strawberry Smoothie
Blend 1/2 cup fat-free or soy milk, 6 oz fat-free vanilla yogurt, and 1 cup frozen strawberries for one minute. Transfer to glass, stir in 1/4 cup semisweet chocolate chips, and eat with a spoon.
Total Calories = 387

Dinner: Salmon Steak Amandine
Serve 4 oz grilled wild Alaskan salmon with 1 1/2 cup steamed or microwaved green beans dressed with freshly ground black pepper and 2 Tbsp sliced almonds.
Total Calories = 384


Sunday

Breakfast: Breakfast Pita
Warm 1 multi-grain pita and fill evenly with 4 scrambled egg whites (1/2 cup liquid egg whites makes about 1 cup scrambled eggs), 1/2 cup fresh baby spinach leaves, 1/4 cup salsa, and 1/4 cup 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 cup organic baby carrots with 1/4 cup hummus for dipping.
Total Calories = 385

Dinner: Cheesy Spinach Ziti
Toss 1/4 cup cooked whole wheat penne with 1 Tbsp extra virgin olive oil, 1/4 cup nonfat ricotta cheese, 2 Tbsp shredded Italian four-cheese blend, 1/2 cup fresh baby spinach leaves, 2 Tbsp sliced onions, and 1/2 cup 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


WEEK 2

Monday

Breakfast: Farm Fresh Egg & Cheese Sandwich
Drizzle one toasted whole wheat English muffin with 1 Tbsp olive oil. 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

Lunch: Italian Tuna
Blend 3 oz can chunk light tuna, drained, with 1/4 cup chopped red onion, 2 Tbsp capers, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Serve with 4 RyKrisp crackers.
Total calories = 346

Snack: Cherry Chocolate Smoothie
In a blender, combine 1 cup fat-free milk, 1 cup frozen cherries, 3 oz fat-free vanilla yogurt, and 1/4 cup semisweet chocolate chips. Mix until smooth.
Total calories = 402

Dinner: Tuna and Crackers
Top 6 small whole wheat crackers with 3 oz canned chunk-light water-packed tuna, drained well and mixed with 2 Tbsp pine nuts and 1 tsp canola oil mayonnaise. Have with 4 oz canned pineapple tidbits.
Total calories = 416


Tuesday

Breakfast: Mediterranean Breakfast Wrap
Fill a whole wheat wrap with 1/2 cup egg whites, scrambled; 1 oz feta cheese; 1 diced plum tomato; and 10 large sliced black canned olives.
Total calories = 364

Lunch: Swift & Savory Combo
Pair a frozen 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.
Total calories = 425

Snack: Nutty Apple Dipper
Serve 2 Tbsp natural peanut butter with wedges of one large apple and 1 cup fat-free milk.
Total calories = 379

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 cup sliced avocado.
Total calories = 351


Wednesday

Breakfast: Vanilla Yogurt and Blueberry Smoothie
Combine 1 cup skim milk, 6 oz vanilla yogurt, and 1 cup fresh blueberries plus ice or frozen blueberries in a blender. Blend for 1 minute, transfer to a glass, and stir in 1 Tbsp flaxseed oil.
Total calories = 360

Lunch: 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. Total calories = 398

Snack: Almond Butter with Fresh Fruit
Spread 1 slice whole wheat bread with 2 Tbsp almond butter. Eat with 1/2 cup each sliced strawberries and sliced kiwifruit. Total calories = 350

Dinner: 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, and five rings of fresh red onions.
Total calories = 390


Thursday

Breakfast: Spanish-Style Eggs
Fry 1 whole egg with 1 egg white in 1 tsp olive oil. Place on top of 1/2 cup salsa and 10 sliced large green olives. Eat with a 6-inch whole wheat tortilla.
Total calories = 383

Lunch: Creamy Yogurt Indulgence
Enjoy one granola bar (140 calories) with a mixture of 5.3 oz fat-free plain Greek yogurt mixed with 1 small sliced banana and 2 Tbsp almonds.
Total calories = 429

Snack: Greek Indulgence
Pair 1 oz of whole wheat pretzels with 10 large green olives, 1 cup red grapes, and 1 oz reduced-fat sharp Cheddar cheese. Total calories = 371

Dinner: Meatball Parmesan Pita
Brush the inside of half of a 6-inch whole wheat pita with 1 Tbsp extra virgin olive oil, fill with 3 heated Bove's Meatballs and 1 tsp grated Parmesan cheese, and serve with 1/4 cup marinara sauce for dipping.
Total calories = 406


Friday

Breakfast: Cashew-Buttered Bagel
Spread one toasted multigrain bagel (160 calories) with 2 Tbsp natural cashew butter and serve with one clementine and 4 oz fat-free milk.
Total calories = 427

Lunch: BBQ Smoked Turkey Wrap
Fill a 6-inch whole wheat wrap with 4 oz smoked deli turkey, 2 Tbsp BBQ sauce, and 1/4 cup sliced Hass avocado.
Total calories =389

Snack: Blissful Bites
Pair 2 Tbsp hummus with 1 cup sliced red bell pepper, one small whole wheat pita, 10 large green olives, and 1 large pear.
Total calories = 386

Dinner: Greek Lentil Salad
Mix 1/2 cup canned lentils, rinsed and drained, with 1/4 cup each chopped tomato, chopped cucumber, and chopped red onion; 2 Tbsp red wine vinegar; and 1 Tbsp canola oil. Sprinkle with 1/4 cup crumbled feta cheese and 2 tsp dried oregano.
Total calories = 383


Saturday

Breakfast: Southwest Breakfast Tacos
Fill three soft corn tortillas with the following ingredients: 1/2 cup egg whites, scrambled; 1/4 cup sliced Hass avocado, 1/4 cup low-fat shredded Cheddar cheese, and 1/4 cup Pace Salsa Verde.
Total calories = 363

Lunch: Mediterranean Salad
Toss 1/2 cup chickpeas, rinsed and drained, with 1/2 cup 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

Snack: Chocolate Banana Blast
Mix sliced 1/2 small banana and 1/4 cup semisweet chocolate chips with 6 oz container unsweetened fat-free Greek-style yogurt.
Total calories = 352

Dinner: Southwest Veggie Burger
Fill 1 whole wheat bun with 1 black-bean veggie burger, 1 cup mixed baby greens, 1/4 cup canned corn, 1/4 cup sliced Hass avocado, and 2 Tbsp salsa.
Total calories = 383

Sunday

Breakfast: Chocolate Raspberry Oatmeal
Mix 1/2 cup dry oats (cooked with water to desired consistency) with 1/4 cup semisweet chocolate chips and 1 cup raspberries.
Total calories = 419

Lunch: 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 jarred pesto sauce, and serve with one crusty whole wheat roll.
Total calories = 393

Snack: Tortilla Chips and Dip
Serve 1 oz low-fat tortilla chips (like the FoodShouldTasteGood brand) with dip: 1/2 cup refried beans, 1/2 cup low-fat shredded Cheddar cheese, 1/4 cup salsa, and 1/4 cup sliced avocado.
Total calories = 373

Dinner: Salmon & Snow Pea Pasta
Toss 1 cup cooked (2 oz dry) Barilla Whole Grain Rotini with 1 Tbsp extra virgin olive oil, 1 tsp minced garlic, 1/4 cup canned drained and rinsed salmon, and 1/2 cup snow peas.
Total calories = 422



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