Well it’s a pretty good Diet rich in nutrients and most importantly this diet its not about starving.
I wanted to share with you what I’ve read about the Flat Belly Diet and I hope you enjoy it.
If you are like most women, you are feeling overbooked and overfed. But there is a solution: quick meals made from healthy, delicious packaged foods that follow the rules of the breakthrough Flat Belly Diet! These 25 meals which were developed by Cynthia Sass, MPH, RD, co-author and creator of the Flat Belly Diet, will leave you satisfied on fewer calories, which makes it much easier to lose weight without feeling hungry.
The cornerstone of the eating plan (and these weight loss meals) is the almighty MUFA (pronounced MOO-fah). MUFAs are foods that are rich in monounsaturated fatty acids, healthful fats that research links to less belly fat and better overall health. The best part: MUFAs are found in rich, delicious foods such as olive, nuts, and seeds, oils, avocado, and (yes!) dark chocolate.
Incorporating a MUFA into every meal is easy: its even easier by combining them with some new supermarket products. Each of the following 25 products was taste-tested and the recipes were created by Cynthia herself, plus they take 15 minutes or less o prepare. You’ll find options for breakfast, lunch, dinner, and snacks, divided by MUFA category. To incorporate them into your diet and lose up to 15 pounds this month, mix and match any of the meals and follow these four rules, which are integral to the Flat Belly Diet:
1 Eat four 400-calorie meals per day (these following meals have approximately 400 calories each)
2 Include a MUFA at every meal ( It’s been done that for you)
3 Eat meals spaced about four hours apart.
4 Choose nutrient-rich foods (like the 25 products featured here).
Here are the recipes including the MUFAs :
FARM FRESH EGG & CHEESE SANDWICH
Drizzle one toasted whole wheat English muffin with 1 Tbsp oil and fill with 1 large poached egg. 1 slice reduced-fat Swiss Cheese, and ½ medium vine-ripened tomato, sliced. TRY IT WITH: Olivado Avocado Zest Oil. Total 387 calories.
SALMON & SNOW PEA PASTA
Toss 1 c cooked (2 oz dry) rotini with 1 Tbsp extra virgin olive oil, 1 tsp minced garlic, ¼ c canned drained and rinsed salmon, and ½ snow peas. TRY IT WITH: Barilla Whole Grain Rotini. Total 422 calories.
MEATBALL PARMESAN PITA
Brush the inside of half of a 6 ½” whole wheat pita with 1 Tbsp extra virgin olive oil, fill with 3 heated meatballs and 1 tsp grated Parmesan cheese, and serve with ¼ c marinara sauce for dipping. TRY IT WITH: Bove’s Meatballs. Total 406 calories
TOMATO MOZZARELLA PESTO SALAD
Layer 1 oz of fresh sliced mozzarella with 2 sliced plum tomatoes and 5 fresh sliced basil leaves, drizzle with 2 Tbsp pesto, and serve with 1 crusty whole wheat roll. TRY IT WITH: Le Grand Garden Pesto. Total 393 calories
CREAMY RICE “PUDDING” WITH RAISINS
Combine 1 container cooked brown rice with 1 Tbsp flax seed oil, 1 tsp vanilla extract, 4 oz fat-free milk, and 2 Tbsp raisins. TRY IT WITH: Minute Ready to Serve Brown Rice. Total 398 calories.
[MUFA] OLIVES
CHILLED BALSAMIC SEAFOOD SALAD
Toss in medium brown 1 pouch of tuna with ½ cooked, chilled whole wheat pasta spirals: 2 Tbsp light balsamic vinaigrette; ¼ green bell pepper, diced; and 10 large slice black olives. TRY IT WITH: Chicken of the Sea Healthy Selections Light Tuna. Total 398 calories.
MEDITERRANEAN BREAKFAST WRAP
Fill a 100 % whole wheat wrap with ½ egg whites, scrambled; 1 oz feta cheese; 1 diced plum tomato; and 10 large sliced olives. TRY IT WITH: Lindsay Naturals Olives. Total 364 calories.
SWIFT & SAVORY COMBO
Pair sandwich with salad made from half of a head of torn romaine tossed with 2 Tbsp light balsamic vinaigrette, 1 tsp gated Parmesan cheese, and 10 large sliced black olives. TRY IT WITH: Kashi Turkey Fiesta Pocket Bread Sandwich. Total 425 calories
GREEK INDULGENCE
Serve crackers with 10 large green olives, 1 c red grapes, and 1 oz reduced-fat sharp Cheddar Cheese. TRY IT WITH: Mary’s Gone Crackers Sticks & Twigs. Total: 371 calories.
BLISSFUL BITES
Pair 1 snacker with 1 c sliced red bell pepper, a 4” whole wheat pita, 10 green olives and 1 large pear. TRY IT WITH: Tribe Hummus Snackers. Total: 386 calories.
[MUFA] AVOCADO
TEX MEX BURGER
Fill a toasted whole wheat bun with 1 black bean veggie burger, 1 slice reduced-fat cheddar cheese, 1 guacamole snack pack and 5 rings of fresh red onion. TRY IT WITH: Wholly Guacamole 100 calorie snack packs. Total: 390 calories.
SOUTHWEST BREAKFAST TACOS
Layer 3 soft corn tortillas with the following ingredients: ½ c egg whites, scrambled; ¼ c sliced Hass Avocado; ¼ c low-fat shredded Cheddar Cheese, and ¼ Salsa Verde. Total: 363 calories.
BBQ SMOKED TURKEY WRAP
Fill a 100% whole wheat wrap with 4 oz smoked deli turkey, 2 tbsp BBQ sauce, and ¼ c sliced Hass Avocado. TRY IT WITH: Organic Ville Original BBQ Sauce. Total: 389 calories.
FIERY FIESTA
Serve ½ c hot rice and beans with salad: half of a head of torn romaine, ½ salsa, ¼ c low-fat shredded Cheddar Cheese, and ¼ c sliced Hass Avocado. TRY IT WITH: Eden Organic Spanish Rice & Beans. Total: 326 calories
LAYERED BEAN DIP WITH CHIPS
Serve 1 oz chips with dip: ½ c fat-free refried beans, ¼ c low-fat shredded Cheddar Cheese, ¼ c salsa, and ¼ c sliced Hass Avocado. TRY IT WITH: FoodShouldTateGood Buffalo Tortilla Chips. Total: 356 calories.
[MUFA]
NUTS & SEEDS
SPAGHETTI SQUASH WITH ROQUEFORT & WALNUTS
Toss 1c cooked spaghetti squash with 2 Tbsp pesto, garnish with 1 oz crumbled Roquefort and 2 Tbsp chopped walnuts, and serve with ½ rotisserie chicken breast. TRY IT WITH: Stonewall Kitchen Pumpkin Pesto. Total: 401 calories
CASHEW-BUTTERED BAGEL
Spread 1 toasted bagel with 2 Tbsp natural cashew butter and serve with 1 clementine and 4 oz fat-free milk. TRY IT WITH: Rudi’s Organic Bakery Multi grain Bagels. Total: 427 calories.
NUTTY APPLE DIPPER
Serve 2 Tbsp peanut butter with wedges of 1 large apple and 1 c fat-free milk. TRY IT WITH: Peanut Butter & Co. Mighty Maple. Total: 379 calories.
SHRIMP & SQUASH PENNE
Mix ½ c sqash with 1 c canned diced italina tomatoes and a 4.5-oz can shrimp, drained and rinsed. Heat mixture through, spoon over ½ c cooked whole wheat pasta penne, and garnish with 2 Tbsp pine nuts. TRY IT WITH: Framer’s Market Organic Butter Squash. Total: 419 calories
CREAMY YOGURT INDULGENCE
Enjoy 1 bar with a mixture of 5.3-oz 0% plain Greek yogurt mixed with 1 small sliced banana and 2 Tbsp almonds. TRY IT WITH: Kraft LiveActive Chocolate Raspberry Chewy Granola Bar. Total: 429 calories.
[MUFA] DARK CHOCOLATE
CHEWY CHOCOLATE TRIO
Enjoy 1 serving dark chocolate (one-third of bar) with 1 c fat-free milk and ½ c unsweetened dried apricots. TRY IT WITH: Dove Cranberry Almond Dark Chocolate. Total: 359 calories
COMFORT CUP
Combine ¼ nonfat ricotta with ¼ c berry blend and ¼ semisweet chocolate chips and spinckle with 1 Tbsp whole oats. TRY IT WITH: Back to Nature Sonoma Berry Blend. Total: 425 calories.
SWEET & SAVORY BLEND
Combine 1 oz edamame blend with ¼ c semisweet chocolate chips ans serve with 1 c fat-free milk. TRY IT WITH: Seapoint Farms Dry Roasted Edamame Goji Blend. Total: 410 calories.
SWEET TART TREAT
Mix a 6 oz container yogurt with ¼ semisweet chocolate chips and 1 large peeled and sliced kiwifruit. TRY IT WITH: Chobani 0% Vanilla Nonfat Greek Yogurt. Total: 383 calories
STRAWBERRY COCOA BLAST
Top pudding with 1 c unsweetened frozen strawberries, thawed, and ¼ semisweet chocolate chips. TRY IT WITH: Kozy Shack Vanilla Soy Pudding. Total: 394 calories.
Hope you liked the Flat Belly Diet ladies.
Success to you,
Palmira
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