2 Weeks Daily Plan For Flatten Your Belly

Flatten Your Belly with Food!

Try the cutting-edge plan that has helped thousands of women conquer belly fat! The secret? Delicious foods packed with monounsaturated fats (MUFAs) that keep you satisfied as you peel off pounds.

• The five major MUFA groups are: (1) oils, (2) nuts and seeds, (3) avocado, (4) olives, and (5) chocolate.
• Eat one serving of any MUFA at every meal to help control calorie intake and lose belly fat.
• No exercise required! This plan helps you lose weight by eating the foods you love.

DAILY PLAN

 DAY 1
Don't forget a thing when shopping for the items on the Week 1 Meal Plan! GET THE SHOPPING LIST HERE!
Breakfast
Banana Split Oatmeal: Cook 1/2 cup dry old-fashioned 1-minute oats with water (to desired consistency) and top with 1/4 cup frozen strawberries (microwaved for 1 minute), 1/4 cup sliced banana, 1 Tbsp semisweet chocolate chips, and 2 Tbsp almonds. (Total calories: 359.)
Choose a different breakfast.
Lunch Mediterranean Sandwich: Spread 2 Tbsp black olive tapenade on 2 slices sesame-sprouted whole wheat bread. Layer on 2 ounces deli turkey, 1/4 cup sliced red onion, 1/2 sliced plum tomato, and 3 large romaine lettuce leaves. Serve with 1/2 cup banana, sliced. (Total calories: 400.)
Choose a different lunch.
Snack Fruit and Cheese: 1 stick low-fat string cheese, 1 pineapple fruit cup (in juice), 1 cup baby carrots, and 2 Tbsp sunflower seeds. (Total calories: 340.)
Choose a different snack.
Dinner Ricotta Calzone: Mix 1/4 cup nonfat ricotta cheese with 2 diced sun-dried tomatoes, 1 Tbsp extra-virgin olive oil, 1 tsp minced garlic, and 4 sliced basil leaves. Stuff mixture into 1 multigrain pita. Warm under broiler until pita is golden and cheese is bubbly. Serve with 1/2 cup marinara sauce for dipping. (Total calories: 399.)
Choose a different dinner.

 DAY 2
Breakfast
Vanilla Fruit-and-Nut Parfait: Mix 1 1/2 cup whole-grain puffed cereal with 6 ounces fat-free vanilla yogurt, 1 cup blueberries, and 2 Tbsp almonds. (Total calories: 354.)
Choose a different breakfast.
Lunch Chicken Lettuce Wraps: Brush 4 ounces organic grilled chicken breast, chilled, with 2 Tbsp marinade (such as China Blue Scallion ginger glaze). Combine with 1/4 cup shredded carrots and wrap in 4 large romaine leaves. Dip 1/4 cup baby carrots into 2 Tbsp hummus sprinkled with 2 Tbsp pine nuts. (Total calories: 392.)
Choose a different lunch.
Snack Cheese and Crackers: Combine 1/2 cup nonfat ricotta cheese, 1 cup chopped red bell pepper, 1 tsp salt-free Italian seasoning, and 10 large black olives (sliced). Serve with 6 rye crackers. (Total calories: 340.)
Choose a different snack.
Dinner California Burger: Place a veggie burger between 2 slices of sesame-sprouted whole grain bread dressed with 1 Tbsp Dijon mustard, 3 large romaine leaves, 1/2 plum tomato, 2 Tbsp sliced onion, and 1/4 cup sliced avocado. (Total calories: 351.)
Choose a different dinner.

DAY3
Breakfast
Strawberry Nut Oatmeal: Cook 3/4 cup dry old-fashioned 1-minute oats with water (to desired consistency), and top with 1 cup frozen strawberries (microwaved for 1 minute) and 2 Tbsp pecans. (Total calories: 375.)
Choose a different breakfast.
Lunch Salmon Sandwich: Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade. Fill with 1/2 cup can of Alaskan salmon, 1/2 diced plum tomato, and 2 large romaine leaves. (Total calories: 436.)
Choose a different lunch.
Snack Hummus Dip: Slice 1 cup red bell peppers and dip in 1/2 cup hummus sprinkled with 2 Tbsp pine nuts. (Total calories: 353.)
Choose a different snack.
Dinner Chicken Caprese: Serve 2 ounces organic grilled chicken breast with 1/2 cup steamed wild rice, and tomato and cheese salad. (Toss 1 sliced plum tomato, 1/4 cup Italian four-cheese blend, and 2 basil leaves, then drizzle with 1 Tbsp extra-virgin olive oil and 1 Tbsp balsamic vinegar, and dust with cracked black pepper.) (Total calories: 436.)
Choose a different dinner.

DAY4
Breakfast
Apple Pie Smoothie: Blend 1/2 cup nonfat or soy milk, 6 ounces fat-free vanilla yogurt, 1 tsp apple pie spice, 1 medium apple (peeled, cored, and chopped), 2 Tbsp cashew butter, and a handful of ice. Transfer to glass and eat with spoon. (Total calories: 390.)
Choose a different breakfast.
Lunch Chilled Chicken Pasta: Toss 1/ 4 cup cooked and chilled whole wheat penne with 1 Tbsp pesto sauce, 3 ounces diced cooked chicken breast, 1 cup halved grape tomatoes, 3/4 cup shredded carrots, and 2 Tbsp shredded Italian four-cheese blend. (Total calories: 388.)
Choose a different lunch.
Snack Vanilla Yogurt Cup: 6 ounces fat-free vanilla yogurt, 1/2 cup pineapple, and 2 Tbsp almonds. (Total calories: 249.)
Choose a different snack.
Dinner Mexicali Salad: Top 2 cup organic mixed baby greens with 1/2 cup refried beans with green chiles, 3/4 cup can of corn, 1/4 cup sliced red onion, 1/4 cup salsa, and 1/4 cup sliced avocado. (Total calories: 374.)
Choose a different dinner.

DAY5
Breakfast
Cashew Crunch: Top 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/4 cup raisins. (Total calories: 400.)
Choose a different breakfast.
Lunch Crunchy Tuna Melt: Top 1 slice sprouted whole grain bread with 3 ounces water-packed chunk light tuna, 2 Tbsp sunflower seeds, and 1/4 cup Italian four-cheese blend. Place under broiler or in toaster oven to melt. (Total calories: 380.)
Choose a different lunch.
Snack Turkey Roll: Combine 1/4 cup chopped avocado, 1 chopped stick low-fat string cheese, and 1 cup red pepper strips. Take 4 ounces deli turkey slices, top each with even amounts of mixture, and roll up. (Total calories: 316.)
Choose a different snack.
Dinner Pepperoni Pizza: Brush one side of 1 flat multigrain pita with 1 Tbsp extra-virgin olive oil, and top with 1/4 cup marinara sauce, 13 slices veggie pepperoni, and 2 Tbsp shredded Italian four-cheese blend. Heat under broiler or in toaster oven until cheese melts. (Total calories: 384.)
Choose a different dinner.
DAY 6
Breakfast
Toast and Cheese: Toast 2 slices sesame-sprouted whole grain bread and top with 1/4 cup nonfat ricotta cheese and 2 Tbsp walnuts. Serve with 1 medium apple. (Total calories: 372.)
Choose a different breakfast.
Lunch Veggie Burger Pita: Stuff 1 multigrain pita with 1 veggie burger, chopped, and top with 1/2 cup baby spinach, 2 Tbsp chopped scallions, and 1/4 cup sliced avocado. (Total calories: 323.)
Choose a different lunch.
Snack Chocolate Strawberry Smoothie: Blend 1/2 cup nonfat or soy milk, 6 ounces fat-free vanilla yogurt, and 1 cup frozen strawberries for 1 minute. Transfer to glass, stir in 1/4 cup semisweet chocolate chips, and eat with a spoon. (Total calories: 387.)
Choose a different snack.
Dinner Salmon Steak Amandine: Serve 4 ounces grilled wild Alaskan salmon with 1 1/2 cup steamed or microwaved green beans dressed with freshly ground black pepper and 2 Tbsp sliced almonds. (Total calories: 384.)
Choose a different dinner.

DAY7
Breakfast
Breakfast Pita: Warm 1 multigrain pita and fill evenly with 4 scrambled egg whites (1/2 cup liquid egg whites makes about 1 cup scrambled eggs), 1/2 cup baby spinach leaves, 1/4 cup salsa, and 1/4 cup sliced avocado. (Total calories: 329.)
Choose a different breakfast.
Lunch Picnic Spread: Serve 4 dark rye crispbreads, spread with 2 Tbsp Dijon mustard, 13 slices veggie pepperoni, 10 large black olives, and 1/2 cup organic baby carrots with 1/4 cup hummus for dipping. (Total calories: 385.)
Choose a different lunch.
Snack PB&A Oatmeal: 2 Tbsp peanut butter, swirled into 1 packet instant oatmeal, cooked, and topped with 1 medium sliced apple. (Total calories: 388.)
Choose a different snack.
Dinner Cheesy Spinach Ziti: Toss 1/4 cup cooked whole wheat penne with 1 Tbsp extra-virgin olive oil, 1/4 cup nonfat ricotta cheese, 2 Tbsp shredded Italian four-cheese blend, 1/2 cup baby spinach leaves, 2 Tbsp sliced onions, and 1/2 cup marinara sauce. (Total calories: 388.)
Choose a different dinner.

2nd WEEK

DAY 1

Breakfast
Farm Fresh Egg & Cheese Sandwich: Drizzle 1 toasted whole wheat English muffin with 1 Tbsp olive oil. Fill the muffin with 1 large poached egg, 1 slice reduced-fat Swiss cheese, and half of a medium vine-ripened tomato, sliced. (Total calories: 387.)
Choose a different breakfast.
Lunch Italian Tuna: Blend 1 can chunk light tuna (3 ounces, drained) with 1/4 cup chopped red onion, 2 Tbsp capers, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Serve with 4 RyKrisp crackers. (Total calories: 346.)
Choose a different lunch.
Snack Cherry Chocolate Smoothie: In a blender, combine 1 cup nonfat milk, 1 cup frozen cherries, 3 ounces fat-free vanilla yogurt, and 1/4 cup semisweet chocolate chips. Mix until smooth. (Total calories: 402.)
Choose a different snack.
Dinner Tuna and Crackers: Top 6 small whole wheat crackers with 1 can chunk-light water-packed tuna (3 ounces, drained), mixed with 2 Tbsp pine nuts and 1 tsp canola oil mayonnaise. Eat with 1 can pineapple (4 ounces). (Total calories: 416.)
Choose a different dinner.

DAY 2
Breakfast
Mediterranean Breakfast Wrap: Fill a whole wheat wrap with 1/2 cup egg whites (scrambled), 1 ounce feta cheese, 1 diced plum tomato, and 10 large sliced black olives. (Total calories: 364.)
Choose a different breakfast.
Lunch Turkey Fiesta: Pair a frozen Kashi Turkey Fiesta Pocket Bread Sandwich with salad made from half a head of torn romaine tossed with 2 Tbsp light balsamic vinaigrette, 1 tsp grated Parmesan cheese, and 10 large sliced black olives. (Total calories: 425.)
Choose a different lunch.
Snack Nutty Apple Dipper: Serve 2 Tbsp natural peanut butter with 1 large apple (sliced) and 1 cup nonfat milk. (Total calories: 379.)
Choose a different snack.
Dinner California Burger: Place a veggie burger between 2 slices of sesame-sprouted whole grain bread dressed with 1 Tbsp Dijon mustard, 3 large romaine leaves, 1/2 plum tomato, 2 Tbsp sliced onion, and 1/4 cup sliced avocado. (Total calories: 351.)
Choose a different dinner.

DAY 3