day 1

Your Flat-Belly Day

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

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)

Daily total: 1,503 calories

levi brown, Food st yling: k aren Evans

Note: For optimal weight management, combine this

nutrient-dense meal plan with exercise.

1 w o m e n s h e a lt h / WomensHealthMag.com
 day 2
Your Flat-Belly Day 3

A 1,500-calorie eating plan designed to

help you stay trim and satisfied 2/ Lunch
Quinoa Salad
By Keri Glassman, R.D.
cup cooked quinoa*
3 cups mixed greens
5 pieces sun-dried
tomato
cup chopped
cucumber
1/ Breakfast cup chopped yellow
Egg-White pepper
Frittata Top with 3 Tbsp balsamic
vinegar, 1 Tbsp Annies
with Feta, Organic Honey Mustard,
Spinach, and and onion powder.
Mushrooms * Quinoa contains all the

2 egg whites and Snack essential amino acids your

1 whole egg cup part- body needs to build lean muscle.
cup chopped fresh skim ricotta Total: 319 calories
spinach cheese
mixed with
cup chopped
button mushrooms
tsp vanilla 2 3/ Dinner
extract Baked Tofu
1 oz feta cheese 1 Tbsp almond
1 tsp fresh cilantro tsp onion powder
butter
1 slice oat-bran tsp garlic powder
4 medium
bread celery sticks* tsp paprika
2 oz glass * eating low- 4 oz firm tofu
100 percent energy-dense foods 5 medium asparagus
pomegranate spears
juice* mixed like water-packed
celery helpedwomen 4 oz cooked edamame
with 6 oz
water or seltzer consume 275 1 cups cubed butternut
jeff harris, food st yling: Roscoe Betsil

fewercalories a day squash, roasted and

* Pomegranates have mashed*
natural sugars to satisfy
in one study.
22 raspberries for dessert
your sweet tooth and are Total: 219 calories
Season tofu, asparagus, and
packed with antioxidants, edamame. Bake at 350F
which boost energy, fight for about 20 minutes. Serve
wrinkles, prevent blood clots with side of squash.
and high cholesterol, and * with more than a third
bolster your immune system. ofyour RDA OF fiber, this
Total: 362 calories veggiewill keep you satiated.
1 Total: 361 calories
Snack
12 Kashi TLC
7 Grain Indulge
crackers Without
1 Wholly
Guacamole*
Bulge
100 Calorie > Add: Skinny Cow White
Snack Pack Mint Truffle Bar (100 calories)
cup sliced > Subtract: The guacamole
apples from your afternoon snack
(100 calories)
* monounsaturated
fats in avocado help
burn belly fat.
Total: 239 calories

Daily total: 1,500 calories

Note: For optimal weight management, combine
this nutrient-dense meal plan with exercise.

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

Daily total: 1,500 calories

Note: For optimal weight management, combine this
nutrient-dense meal plan with exercise.

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

nutrientsand water! Total: 180 calories calories). If you

Water can help fill you up and dont like plain
2 yogurt, sprinkle on
may reduce the overall number some cinnamon.
of calories you consume.
Total: 344 calories

Daily total: 1,500 calories

Note: For optimal weight management, combine this
nutrient-dense meal plan with exercise.

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

cup raspberries Lunch > Subtract:

cup blueberries
* The soluble fiber in
oatmeal will keep you full
well past the time you usually
start thinking about lunch.
Total: 351 calories
Snack 1
1 medium banana
2 tsp peanut butter*
* natural nut butters
provide filling protein
and healthy fats. Plus,
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
Turkey pita
4 oz fresh roasted
turkey (about 4
medium slices)
1 tsp Dijon mustard
cup spinach
4 small tomato slices
8 cup sprouts
1 small whole-
wheat pita
Side salad
1 cup chopped
romaine lettuce
cup chopped
cucumber
cup chopped red
pepper
cup hearts of palm*
1 tsp olive oil
dessert
cup strawberries
* Tossing surprising
ingredients into a salad is
the key to preventing same-
old salad fatigue. Spice up
your greens with unexpected
extras such as hearts of palm,
jicama, artichokes, or capers.
Total: 395 calories
The penne and
acid, which plays a role in
1Tbsp Parmesan energy production and may
at dinner. Sprinkle help regulate blood sugar levels.
Tbsp cheese on Total: 437 calories
veggies or chicken
(100 calories).
Snack 2
Skim latte (6oz
skimmilk* and6oz
coffee) sprinkled
with cinnamon
oz 70% dark
chocolate
* skim milk is a dieters
best friend, and not just Daily total: 1,500 calories
because its fat-free and Note: For optimal weight management, combine
low-cal. Studies show this nutrient-dense meal plan with exercise.
thatthe calcium you get
from two daily servings
ofdairy is associated with
lower body weight.
Total: 150 calories

6 w o m e n s h e a lt h / WomensHealthMag.com
 day 7
1

Dinner (3)

Your Flat-Belly Day

salmon with
vEggiEs
4 oz grilled salmon
Each month, were going to be offering (seasoned with dried
oregano)
up a 1,500-calorie eating plan designed 1 cup grilled vegetables
to help you stay trim and satisfied. (zucchini, eggplant,
and bell peppers)
By Keri Glassman, R.D. drizzled with 1 tsp
Snack olive oil
Breakfast (1) 1 cup sliced raw cup brown rice with
1 Tbsp pumpkin seeds*
CErEal veggies (carrots,
bell peppers, and 1 cup blueberries for
cup Kelloggs All-Bran 2 cucumbers) with dessert
Original, mixed with 2 Tbsp salsa* *Add crunch and texture
cup blueberries, 2 Wasa crackers to a traditional side with
2 Tbsp slivered with 2 wedges
almonds, and 1 Tbsp pumpkin seeds, which contain
( oz each) monounsaturated fatty acids
ground flaxseeds* Laughing Cow
1 cup fat-free milk that may help decrease belly fat.
light cheese
*Never tried flaxseeds? Its *Go as hot as you
Total: 460 calories
time you did. In addition to can stand. Besides
fiber, they contain omega-3 fatty adding flavor,
acids, and a 2008 Appetite the hot peppers
study found that a diet rich in in salsa contain
these healthy fats helps prolong the antioxidant
satiety in people who are trying capsaicin, which can
to lose weight. temporarily boost
Total: 360 calories 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* Snack
*Dont skimp on carbs.
cup nonfat
Studies show that a diet rich cottage cheese*
in whole grains has been with 1 Tbsp indulge
associated with lower body unsalted peanuts without
mass index (BMI) and smaller *Cottage cheese bulge
waist circumference. is low in calories > Add:
and high in 2 Aunt Gussies
jeff harris, food st yling: ed gabriels for halle y resources

Side salad filling protein Classic Chocolate-

1 cup chopped and calciumtwo Chip Cookies
romaine lettuce (140 calories)
things women have
cup sliced carrot a tough time getting > Subtract:
cup cherry tomatoes 3 At breakfast, have
enough of. You can
only cup cereal
cup artichoke hearts also try it mixed with with cup milk, and
(in water), quartered vanilla extract and omit the almonds
1 tsp olive oil cinnamon, or white (140 calories)
1 small Granny Smith horseradish and
apple, sliced and scallions.
served on the side
Total: 140 calories
Total: 355 calories

Daily total: 1,500 calories

Note: For optimal weight management, combine
this nutrient-dense meal plan with exercise.

7 w o m e n s h e a lt h / WomensHealthMag.com