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Health Female Adda
1 year ago
Healthy Eating: Nutrition Plan for a Flat Belly
1/6 Levi Brown
Breakfast
Creamsicle Smoothie

1/2 medium banana
3/4 cup nonfat Greek yogurt
1 cup fresh orange juice
1/4 cup unsweetened plain almond milk
1/2 tsp natural vanilla extract
1/2 Tbsp orange zest
1/4 cup ice

Puree everything in a blender.

*This nut milk has roughly half the calories of skim.

Total: 284 calories

Print the Flat-Belly Meal Plan!

Snack
2/6 Levi Brown
Snack
15 cherries
18 dry-roasted cashews

Tempted by your coworker's treat bowl? The natural sweetness of cherries satisfies a craving without the sugar high and crash—and resulting ravenousness—that candy can bring.

Total: 240 calories

Lunch
3/6 Levi Brown
Lunch
Salmon Salad Pita

1/2 cup canned wild salmon
1/4 cup grated carrots
3 Tbsp sliced scallion
1 Tbsp light mayonnaise
1/2 tsp curry powder
1/2 tsp apple cider vinegar
1 whole-wheat pita
1/2 cup baby spinach leaves

Go wild: The organic pollutants commonly found in farmed Atlantic salmon may contribute to the development of obesity.

Total: 436 calories

Snack
4/6 Levi Brown
Snack
3/4 cup artichoke hearts
10 cherry tomatoes
11 large black olives
2 Tbsp Otria Cucumber Dill Feta Greek Yogurt Veggie Dip

This vegetable's 11 grams of fiber will help stave off hunger until you're ready for dinner.

Total: 211 calories

Dinner
5/6 Levi Brown
Dinner
Asian Turkey Lettuce Cups

4 oz ground lean turkey
1/2 cup white mushrooms, chopped
1 tsp minced garlic
1/4 cup shelled and cooked edamame
2 Boston lettuce leaves
2 Tbsp sliced scallion

In a nonstick skillet coated with cooking spray, saute first three ingredients for 5 minutes. Add edamame, scoop mix onto lettuce, top with scallion, and wrap up. Drizzle with sauce and serve slaw on the side.

*Substituting mushrooms for some of the meat in a dish saves fat and calories. Plus, you won't compensate by eating more later, a 2008 study reported.

Sauce
1/2 Tbsp hoisin sauce
1 tsp low-sodium soy sauce
1/2 tsp rice vinegar

Asian Slaw
1/2 cup shredded red cabbage and green cabbage
1/4 cup sliced jicama
1 cup grated carrot
1 tsp olive oil
1/2 tsp rice vinegar


Total: 329 calories

Indulge Without Bulge
6/6 Levi Brown
Indulge Without Bulge
Add: 1/2 cup Stonyfield Oikos honey organic nonfat Greek frozen yogurt (110 calories)

Subtract: 7 olives at snacktime and the slaw at dinner (107 calories)



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