Your Flat-Belly Day

A 1,500-calorie eating plan designed
to help you stay trim and satisfied
Lunch

Open-Faced Turkey and Feta Sandwich

1 slice whole-grain bread

3 oz sliced turkey breast

¼ cup baby spinach

¼ cup sun-dried tomatoes

1 Tbsp feta

Side Salad*

12 yellow or red cherry

tomatoes, halved

¼ cup chopped cucumber

4 large black olives, chopped

1 Tbsp chopped scallion

½ Tbsp olive oil

½ tsp fresh lemon juice

1 tsp fresh mint

Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil 6 to 8 minutes, or until golden. Serve with salad.

* Variety is more than the spice of life, it’s the key to a skinny salad. An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.

Total: 367 calories

Breakfast

Muesli with Cherries

⅓ cup steel-cut oats

½ cup unsweetened almond milk

1 tsp ground cloves

2 tsp honey

2 Tbsp chopped dried

tart cherries*

Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.

 * Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.

Total: 336 calories

Snack

Muesli with Cherries

⅓ cup steel-cut oats

½ cup unsweetened almond milk

1 tsp ground cloves

2 tsp honey

2 Tbsp chopped dried

tart cherries*

Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.

* Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.

Total: 336 calories

 

Snack

6 oz plain nonfat Greek yogurt

5 fresh apricots, chopped

1 Tbsp agave*

1 tsp lemon zest

* Although it has around the same number of calories as honey, agave is sweeter, so you can use less.

Total: 245 calories

Dinner

Cilantro Shrimp with Squash, Chard, and Wild Rice

8 large shrimp*

1 Tbsp olive oil

2 tsp fresh cilantro

2 tsp fresh lime juice

1 yellow squash, sliced

1 cup Swiss chard

¼ cup dry wild rice blend Sear shrimp in olive oil overmedium heat for 3 to 4 minutes,

seasoning with cilantro and lime juice. Steam squash and chard for 5 to 7 minutes, and cook rice according to package directions.

* With fewer calories per ounce than most fish, these crustaceans are the ideal seafood if you’re trying to slim down.

Total: 370 calories

All Fitness ____By Keri Glassman, R.D.