Stick this handy meal guide on your fridge and you’ll always have a few delicious MUFA meals to rely on. You can get a complete 28-day meal plan, recipes, and on-the-go tips with our new Flat Belly Diet Pocket Guide.
BREAKFAST
Chocolate Strawberry Smoothie : Blend 1 c fat-free milk (86), 1 c fresh or frozen unsweetened strawberries (52), 3 oz fat-free vanilla yogurt (77), and ¼ c semisweet chocolate chips (207). Eat with a spoon. Total Calories: 422 Pecan-Raisin English Muffin: Toast 1 whole wheat English muffin (135) and top with 1/3 c fat-free ricotta (66) mixed with 2 Tbsp raisins (62) and 2 Tbsp pecans (90). Total Calories: 353 Berry-Nut Whip: Mix 2 c fresh or frozen, thawed, unsweetened strawberries (154) and 2 Tbsp peanuts (110) into 6 oz fat-free vanilla yogurt (155). Total Calories: 419 Almond Oatmeal: Cook ½ c dry oats (150) (with water to the consistency of your choice), stir in 2 Tbsp almond butter (200), and mix in 1 Tbsp raisins (31). Total Calories: 381 Blueberry Macadamia Bowl: Cook ½ c dry oats (150) (with water to the consistency of your choice) and mix with 2 Tbsp macadamia nuts (120) and ½ c fresh or frozen unsweetened blueberries (40). Have 1 c fat-free milk (86). Total Calories: 396 Tropical-Nut Oatmeal: Cook ½ c dry oats (150) (with water to the consistency of your choice) and stir in 8 oz canned pineapple tidbits (118) and 2 Tbsp macadamia nuts (120). Total Calories: 388 Cashew and Blueberry Waffle: Top 2 whole grain waffles (180) with 1 c fresh or frozen, thawed, unsweetened blueberries (80) and 2 Tbsp cashews (100). Drizzle 1 tsp agave nectar (20) on top for a touch of sweetness, if you’d like. Total Calories: 380 Peanut-Butter Peach Smoothie: In a blender, combine 1 c frozen unsweetened sliced peaches (60), 1 c fat-free milk (86), 5 ice cubes (0), and 1 Tbsp peanut butter, smooth or crunchy (94). Have 1 medium apple, sliced (95), spread with 1 Tbsp peanut butter, smooth or crunchy (94). Total Calories: 429
LUNCH
Strawberry Chicken-Salad Pocket: Fill 1 whole wheat pita (140) with 3 oz canned chicken breast (76) mixed with 1 Tbsp olive oil (119) and 1 tsp canola oil mayonnaise (33). Toss with ½ c shredded romaine lettuce (4) and top with ¼ c fresh or frozen, thawed, unsweetened sliced strawberries (19).Total Calories: 391 Tuna and Crackers: Top 6 small whole wheat crackers (106) with 3 oz canned chunk-light water-packed tuna, drained well (105) and mixed with 2 Tbsp pine nuts (113) and 1 tsp canola oil mayonnaise (33). Have 4 oz canned pineapple tidbits (59).Total Calories: 416 Chicken Mango Muffin: Toast 1 whole wheat English muffin (135), spread with 1 Laughing Cow Light Garlic & Herb Wedge (35), and fill with 3 oz canned chicken breast, drained (76), ¼ c sliced fresh mango (27), and 2 Tbsp walnuts (82). Total Calories: 355 Mediterranean Sandwich: Mix 3 oz canned chunk-light water-packed tuna, drained (105), with 2 Tbsp pine nuts (113), 1 Tbsp rice vinegar (0), 1 tsp canola oil mayonnaise (33), 1 tsp chopped fresh parsley (0), and 1 tsp lemon juice (1). Fill 2 slices whole wheat bread (160) with the tuna mixture.Total Calories: 412 California Burger: Fill 1 whole wheat pita (140) with 1 cooked veggie burger (100) dressed with 1 tsp Dijon mustard (5). Add ½ c shredded romaine lettuce (4), ½ c sliced red bell pepper (23), and ¼ c sliced Hass avocado (96).Total Calories: 368 Roast Beef Pita: Spread 1 whole wheat pita (140) with 2 tsp canola oil mayonnaise (66) and fill with 10 sliced black olives (50) and 4 oz organic deli roast beef (129).Total Calories: 385 Chicken Sandwich: Spread 2 slices whole wheat bread (160) with ¼ c sliced ripe Hass avocado, mashed (96). Fill with 3 oz organic deli chicken breast (75), ½ c shredded romaine lettuce (4), and 1 tsp chopped fresh tarragon (0). Have 1 small banana (90).Total Calories: 425
RECIPES Blast Fat at Every Meal Flat Belly Diet Pocket Guide! Get shopping lists, calorie counters, Meal Makers and more FLAT BELLY DIET BASICS Meet the Top 10 Belly-Flattening FoodsLearn about the 4-Day Jumpstart See the Success Stories
