Your Flat-Belly Day
A 1,500-calorie eating plan designed to help you stay trim and satisfied
By Keri Glassman, R.D.
3

day 1

3/ DINNER Shrimp and broccoli paSta Salad SNACK
1

1/ BREAKFAST bagel thin topped with peanut butter and fruit
1 Thomas’ 100% Whole Wheat Bagel Thin 2 Tbsp natural peanut butter 1 medium banana, sliced 4 strawberries, sliced*
* StrawberrieS contain a phytochemical that

1 small apple, sliced ∂ cup nonfat plain yogurt sprinkled with ¼ tsp cinnamon*
* a Sprinkle of cinnamon may booSt weight loSS,

2/ LUNCH open-faced chickenavocado melt*
1 slice whole-grain bread 3 oz grilled chicken breast ¼ avocado, slivered 1 oz Cabot 50% reduced-fat cheddar cheese, shredded

SNACK
¾ cup cucumber slices 1∂ cups carrots, sliced* ¼ cup salsa for dipping 1 large egg, hard-boiled
* crunch carrotS in the afternoon

according to a study by the USDA. The spice’s polyphenols help regulate blood sugar, keeping hunger pangs at bay. Total: 148 calories

4 oz cooked shrimp* ½ cup cooked whole-wheat elbow macaroni ½ cup steamed broccoli 4 sun-dried tomatoes, halved 1 tsp capers 1 Tbsp fresh lemon juice 2 tsp olive oil 2 Tbsp red wine vinegar ¼ tsp onion powder ½ tsp oregano

Side Salad
1 cup mix of romaine, chopped tomatoes, and shredded carrots 1 tsp balsamic vinegar 1 Tbsp olive oil
* eat your Sandwich with a fork and knife. Research shows

and you’ll munch less at dinner. The fiber helps keep you satisfied. Total: 182 calories

deSSert
15 raspberries
* Shrimp iS high in omega-3S,

and according to a study in the journal Appetite, people who ate omega-3-rich diets were most likely to feel satiated. Total: 312 calories

may increase the production of leptin, a hungersuppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes. Total: 430 calories

that paced noshing makes you feel fuller faster, so you eat less. Total: 431 calories

INDULgE WITHoUT BULgE
> Add: ½ oz dark chocolate and 1 dried fig (106 calories) > Subtract: ½ Tbsp peanut butter at breakfast and 1 tsp olive oil and the raspberries at dinner (106 calories)

2 levi brown, Food sT yling: k aren evans

Daily total: 1,503 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.

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A 1,500-calorie eating plan designed to help you stay trim and satisfied
By Keri Glassman, R.D.

Your Flat-Belly Day
2/ LUNCH Quinoa Salad
¾ cup cooked quinoa* 3 cups mixed greens 5 pieces sun-dried tomato ¾ cup chopped cucumber ¼ cup chopped yellow pepper Top with 3 Tbsp balsamic vinegar, 1 Tbsp Annie’s Organic Honey Mustard, and onion powder.

day 2

3

1/ BREAKFAST egg-white frittata with feta, Spinach, and muShroomS
2 egg whites and 1 whole egg ½ cup chopped fresh spinach ½ cup chopped button mushrooms 1 oz feta cheese 1 tsp fresh cilantro 1 slice oat-bran bread 2 oz glass 100 percent pomegranate juice* mixed with 6 oz water or seltzer
* pomegranateS have natural SugarS to SatiSfy your Sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system. Total: 362 calories

Snack
¹⁄³ cup partskim ricotta cheese mixed with ½ tsp vanilla extract 1 Tbsp almond butter 4 medium celery sticks* * eating lowenergy-denSe foodS

* Quinoa containS all the eSSential amino acidS your

body needs to build lean muscle. Total: 319 calories
2

3/ DINNER baked tofu tsp onion powder tsp garlic powder tsp paprika oz firm tofu medium asparagus spears 4 oz cooked edamame 1½ cups cubed butternut squash, roasted and mashed* 22 raspberries for dessert Season tofu, asparagus, and edamame. Bake at 350°F for about 20 minutes. Serve with side of squash.
* with more than a third of your rda of fiber, this

¼ ¼ ¼ 4 5

jeFF harris, Food sT yling: rosCoe beTsil

like water-packed celery helped women consume 275 fewer calories a day in one study. Total: 219 calories

veggie will keep you satiated.
1

Snack
12 Kashi TLC 7 Grain crackers 1 Wholly Guacamole* 100 Calorie Snack Pack ¾ cup sliced apples
* monounSaturated fatS in avocado help

Total: 361 calories

INDULgE WITHoUT BULgE
> Add: skinny Cow white Mint Truffle bar (100 calories) > Subtract: The guacamole from your afternoon snack (100 calories)

burn belly fat. Total: 239 calories

Daily total: 1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.

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day 3
By Keri Glassman, R.D.

Your Flat-Belly Day
A 1,500-calorie eating plan designed to help you stay trim and satisfied
2

3

1/ BREAKFAST Yogurt and grapefruit parfait
8 oz Fage Total 0% yogurt 1 Tbsp wheat germ ½ tsp honey 1 tsp ground flaxseed 1 medium grapefruit*
* moSt of grapefruit’S three gramS of fiber iS found in the wallS (the thin skin

3/ DINNER butternut SQuaSh Soup
½ cup Pacific Natural Foods organic lightsodium butternut squash soup

Snack
Make trail mix with… 3 dried apricot halves 15 raw almonds* ½ cup Health Valley organic oat bran flakes
* take your time enjoying thiS treat. A study found

beef Stir-frY with bulgur
3 oz steak tenderloin fillet, sliced thin ½ cup sliced shiitake mushrooms ½ onion, sliced 2 tsp olive oil Serve stir-fry over ¹⁄³ cup cooked bulgur.* * bulgur iS a Quickin calories and fat than brown rice. Total: 450 calories jeFF harris, Food sT yling: rosCoe beTsil; pl aMen peTkov (parFaiT and sTir-Fry ), Food sT yling: k aren evans

between segments). So keep the walls intact for a more filling meal. Total: 252 calories

Snack
Stuff a La Tortilla Factory Smart & Delicious wholewheat tortilla with… ½ cup nonfat cottage cheese ½ cup diced pineapple (fresh or canned in water)*
* pineapple containS manganeSe, an

2/ LUNCH tuna and bean Salad
3 oz chunk light tuna packed in water ¹⁄³ cup cannellini beans ¼ cup diced tomatoes ¼ cup diced red onion ¼ cup canned corn 2 hearts of palm (canned), sliced 1 tsp fresh parsley 2 tsp olive oil*
* monounSaturated fat,

cooking, nutty-taSting whole grain that’s lower

1

that the longer you chew almonds, the more of their healthy, satiety-boosting fats you may absorb. Total: 224 calories

INDULgE WITHoUT BULgE
> Add: Chocolate vitaMuffin (100 calories) > Subtract: The tortilla wrap from your a.m. snack (100 calories)

essential nutrient that helps control metabolism. Total: 221 calories

the kind that’s found in olive oil, can increase fat oxidation. Total: 353 calories

Daily total: 1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.

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Your Flat-Belly Day
A 1,500-calorie eating plan designed to help you stay trim and satisfied
By Keri Glassman, R.D.

day 4

3

Snack
Make a smoothie by blending… 1 small peach, pitted and peeled ½ cup Fage Total 0% Greek Yogurt 1 Tbsp sunflowerseed butter* * Sunflower-Seed butter has all the satisfying protein and fiber of peanut butter but only a third of the saturated fat.
Total: 211 calories
3

2/ LUNCH Salmon Salad
4 oz canned sockeye salmon* 2 Tbsp nonfat plain yogurt 1 tsp fresh dill 1∆ tsp Dijon mustard 1 cup mixed greens 1 Thomas’ 100-Calorie English Muffin

3/ DINNER chicken kebabS
4 oz lean boneless chicken breast, cubed* ½ medium red pepper, cut into 1-inch squares ¼ Vidalia onion, cut into 1-inch squares 2 portobello mushrooms, cut into 1-inch squares 1 Tbsp olive oil Lightly brush chicken, pepper, onion, and mushrooms with olive oil; add salt and pepper to taste. Grill or cook in the oven at 320°F for 8 to 10 minutes, rotating every 2 to 3 minutes. * lean protein Such aS chicken is vital when you cut calories because it fills you up without a lot of fat and helps you build muscle too.
Total: 316 calories

1

1/ BREAKFAST barleY with walnutS and maple SYrup
∆ cup barley, cooked* ½ cup nonfat milk 10 walnut halves ½ Tbsp maple syrup * haven’t tried barley? YoU ShoUlD: one study found that this whole grain is better than whole-wheat flakes at reducing hunger when subbed into hot cereal and snack mixes. look for it in the grains section of your grocery store.
Total: 345 calories

Snack
1 carrot, sliced ½ cucumber, sliced 5 Tbsp Guiltless Gourmet black bean dip* 2 Finn Crisp Thin Crisp Original crackers * black beanS have appetite-suppressing fiber and protein.
Total: 182 calories

avocado and tomato Salad
½ ¼ 1 ¼ avocado, diced cup diced tomato Tbsp lemon juice clove garlic, minced

jeFF harris, Food sT yling: rosCoe beTsil

* Salmon iS a bellyflattening powerfood. one recent study found that people on a controlled-calorie diet who ate salmon were satisfied for two hours longer than those who didn’t eat it, likely because the fish’s omega-3 fatty acids helped keep them full. Total: 446 calories

INDULgE WITHoUT BULgE
> Add: 100-Calorie hershey’s pretzel bar > Subtract: Thomas’ 100-Calorie english Muffin

Daily total: 1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.

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day 5
By Keri Glassman, R.D.

Your Flat-Belly Day
A 1,500-calorie eating plan designed to help you stay trim and satisfied
BREAKFAST egg and loX on an engliSh muffin
3 egg whites and 1 whole egg* scrambled with 2 oz lox and ¼ cup chopped onion 1 whole-wheat English muffin 1 cup blackberries (on the side)
*the protein in eggS can help build muScle, plus eggs

Snack
1

(1)

½ head endive ¼ cup hummus* 6 olives *chickpeaS, the main ingredient in hummus, are high in fiber, which can help stabilize blood sugar.
Total: 170 calories

3

DINNER (3) pork and veggieS
4 oz roasted pork tenderloin 12 spears roasted asparagus, brushed with 2 tsp olive oil ½ baked sweet potato 1 small baked apple for dessert (core apple, pour 1 tsp lemon juice on top, sprinkle with ½ tsp cinnamon, then bake at 350°F for 15 minutes) Total: 417 calories

contain vitamin B12, which is vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164 fewer calories at lunch. Total: 389 calories

LUNCH (2) taco Salad
4 oz lean ground turkey cooked with taco seasoning ¼ cup black beans 2 Tbsp salsa 1½ cups chopped romaine lettuce* ¼ cup chopped yellow peppers ¼ cup chopped tomatoes 2 Tbsp guacamole
*romaine iS rich in nutrientS—and water!

Snack
5.3 oz nonfat Greek yogurt 20 shelled pistachios* 1 tsp agave or honey
* eating nutS twice a week may help

INDULgE WITHoUT BULgE
> Add: 4 oz red wine (100 calories) > Subtract: The nuts and honey from your greek yogurt snack (100 calories). if you don’t like plain yogurt, sprinkle on some cinnamon.

Water can help fill you up and may reduce the overall number of calories you consume. Total: 344 calories

Total: 180 calories
2

Daily total: 1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.

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jeFF harris, Food sT yling: ed gabriels For halle y resourCes

stave off weight gain, says a study in the journal Obesity. And pistachios have less fat than most other nuts.

day 6
By Keri Glassman, R.D.

Your Flat-Belly Day
A 1,500-calorie eating plan designed to keep you trim and satisfied

BREAKFAST oatmeal with pecanS and berrieS
1 packet Original Quaker Instant Oatmeal* made with 1 cup skim milk and mixed with… 2 Tbsp chopped pecans ½ cup raspberries ½ cup blueberries
* the Soluble fiber in oatmeal will keep you full

DINNER healthY chicken parmigiana with penne INDULgE WITHoUT BULgE
> Add: ½ cup edy’s slow Churned vanilla bean light ice Cream (100 calories)

4 oz grilled chicken, diced ½ cup tomato sauce 1 cup cooked spinach* (sautéed in 1 tsp olive oil) ½ cup whole-wheat penne 1½ Tbsp grated Parmesan
* Spinach containS lipoic acid, which plays a role in

jeFF harris, Food sT yling: ed gabriels/halle y resourCes

LUNCH turkeY pita
4 oz fresh roasted turkey (about 4 medium slices) 1 tsp Dijon mustard ¼ cup spinach 4 small tomato slices ¹⁄8 cup sprouts 1 small wholewheat pita

well past the time you usually start thinking about lunch. Total: 351 calories

> Subtract: The penne and 1 Tbsp parmesan at dinner. sprinkle ½ Tbsp cheese on veggies or chicken (100 calories).

energy production and may help regulate blood sugar levels. Total: 437 calories

Snack 1
1 medium banana 2 tsp peanut butter*
* natural nut butterS provide filling protein and healthy fatS. Plus,

Side Salad
1 cup chopped romaine lettuce ½ cup chopped cucumber ½ cup chopped red pepper ½ cup hearts of palm* 1 tsp olive oil

Snack 2
Skim latte (6 oz skim milk* and 6 oz coffee) sprinkled with cinnamon ½ oz 70% dark chocolate
* Skim milk iS a dieter’S beSt friend, and not just

studies have found that noshing nuts in the a.m. causes you to eat fewer calories throughout the rest of the day. Total: 167 calories

deSSert
½ cup strawberries
* toSSing SurpriSing ingredientS into a Salad iS the key to preventing “Sameold Salad” fatigue. Spice up

your greens with unexpected extras such as hearts of palm, jicama, artichokes, or capers. Total: 395 calories

because it’s fat-free and low-cal. Studies show that the calcium you get from two daily servings of dairy is associated with lower body weight. Total: 150 calories

Daily total: 1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.

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day 7
By Keri Glassman, R.D.

1

Your Flat-Belly Day
Each month, we’re going to be offering up a 1,500-calorie eating plan designed to help you stay trim and satisfied.
BREAKFAST (1) cereal
¾ cup Kellogg’s All-Bran Original, mixed with ½ cup blueberries, 2 Tbsp slivered almonds, and 1 Tbsp ground flaxseeds* 1 cup fat-free milk
*never tried flaxSeedS? it’S time you did. In addition to 2

DINNER (3) Salmon with veggieS
4 oz grilled salmon (seasoned with dried oregano) 1 cup grilled vegetables (zucchini, eggplant, and bell peppers) drizzled with 1 tsp olive oil ½ cup brown rice with 1 Tbsp pumpkin seeds* 1 cup blueberries for dessert
*add crunch and texture to a traditional Side with

Snack
1 cup sliced raw veggies (carrots, bell peppers, and cucumbers) with 2 Tbsp salsa* 2 Wasa crackers with 2 wedges (∆ oz each) Laughing Cow light cheese
*go aS hot aS you can Stand. Besides

pumpkin seeds, which contain monounsaturated fatty acids that may help decrease belly fat. Total: 460 calories

fiber, they contain omega-3 fatty acids, and a 2008 Appetite study found that a diet rich in these healthy fats helps prolong satiety in people who are trying to lose weight. Total: 360 calories

adding flavor, the hot peppers in salsa contain the antioxidant capsaicin, which can temporarily boost calorie burn. Total: 185 calories

LUNCH (2) open-faced tuna Sandwich
3 oz canned chunk light tuna mixed with 1 tsp Dijon mustard, 1 Tbsp plain nonfat yogurt, and ∑ tsp dill 1 slice seven-grain bread*
*don’t Skimp on carbS.

Snack
¾ cup nonfat cottage cheese* with 1 Tbsp unsalted peanuts
*cottage cheeSe iS low in calorieS and high in filling protein and calcium—two

Studies show that a diet rich in whole grains has been associated with lower body mass index (BMI) and smaller waist circumference. jeFF harris, Food sT yling: ed gabriels For halle y resourCes

INDULgE WITHoUT BULgE
> Add: 2 aunt gussie’s Classic ChocolateChip Cookies (140 calories)
3

Side Salad
1 cup chopped romaine lettuce ¼ cup sliced carrot ¼ cup cherry tomatoes ¼ cup artichoke hearts (in water), quartered 1 tsp olive oil 1 small Granny Smith apple, sliced and served on the side Total: 355 calories

things women have a tough time getting enough of. You can also try it mixed with vanilla extract and cinnamon, or white horseradish and scallions. Total: 140 calories

> Subtract: at breakfast, have only ½ cup cereal with ¾ cup milk, and omit the almonds (140 calories)

Daily total: 1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.

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