Your Flat-Belly Day

Your Flat-Belly Day

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

By Keri Glassman, R.D.

Breakfast 

Ricotta-Blueberry Crepes

½ cup whole-wheat flour

2 egg whites

2 tsp canola oil

½ cup low-fat buttermilk

¼ tsp salt

1 Tbsp part-skim ricotta

¼ cup blueberries

1 tsp slivered almonds

1 tsp ground allspice

Mix first five ingredients. Add half the batter to a skillet over medium high heat and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill

with ricotta and berries, roll up, and top with almonds and allspice.

Total: 427 calories

Lunch

Salmon Tacos with Salsa 

3 oz wild Atlantic salmon*

1 tsp olive oil

1 clove garlic, minced

¼ cup diced papaya

½ medium lime, diced

2 flour tortillas (6 inches) Rub salmon with oil and bake at

350°F for 15 minutes. Combine garlic, papaya, and lime. Fill tortillas with fish and salsa.

* The omega-3s in fish such as salmon may help lower levels of cortisol; higher amounts of this hormone have been associated with increased body fat.

Total: 376 calories

 

Snack 

Blend…

1 cup watermelon*

½ cup 100% pomegranate juice

1 tsp fresh lemon juice

½ cup ice

* This juicy treat is chock-full of arginine, an amino acid that one

study shows enhances fat oxidation and boosts lean muscle.

Total: 117 calories

Snack

¼ cup dried cranberries 

12 pecan halves*

1 Tbsp pumpkin seeds

* Compared with other nuts, pecans have the most monounsaturated fat—the healthy kind that battles belly blubber.

Total: 259 calories

Dinner  

Zesty Tofu and Quinoa

1 cup cooked quinoa*

2 oz extra-firm tofu, cubed

3 Tbsp diced red pepper

3 Tbsp diced green pepper

1 tsp cilantro

2 Tbsp diced avocado

2 tsp fresh lime juice * It’s packed with fiber and protein, so hunger doesn’t stand a chance.

Total: 321 calories

Indulge Without Bulge

>Add: 1 container Kozy Shack Simplywell Dark Chocolate Pudding (100 calories)

>Subtract: Half the almonds from breakfast and one tortilla from lunch (100 calories)

All Fitness ___ Your Flat-Belly Day

By Keri Glassman, R.D.