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                                                               Flat belly meal plan and shopping list
    Vegetarian dishes that blast belly fat Make your favorite dishes healthier when you swap out the meat to trim calories and unnecessary fat. Studies have shown that women who eat little or no meat are less likely to be overweight than women who eat meat.We're giving you a taste of how delicious meatless meals can be by pulling
    together our best Flat Belly Diet vegetarian dishes. These recipes are so flavorful and satisfying, you—and your family—won't miss the meat!Blast Belly Fat with the Flat Belly Diet Online. Get the firmer, sexier, flatter belly you've always dreamed of, created by the experts at Prevention!You'll find fat-fighting MUFAs (monounsaturated fatty
    acids) in these flat belly diet recipes. MUFAs are the good-for-you fats included in every Flat Belly Diet meal. 5 foods that flatten your belly! Pick up your copy today!Eggs Florentine with Sun-Dried Tomato Pesto Entertain at brunch with this belly fat-blasting egg combo. Starting your day out with a protein-packed meal like this one can help
    you stay fit and trim.Calories per serving: 175See the full recipe!Portobello and Roasted Pepper Burgers with Pesto Forget about turkey burgers, this mushroom and roasted pepper pairing makes for a mouth-watering combination. Spread pesto sauce on whole wheat buns to give this burger a flavor kick with flat belly benefits.Calories per
    serving: 277See the full recipe!Mediterranean Salad wraps Take the blah out of your midday meal with this flavorful wrap! Spread green olive tapenade on almost any sandwich for added texture and taste.Calories per serving: 297See the full recipe!White Pita Pizzas Blended cheeses and garlic make these mini pizzas irresistible
    appetizers when company arrive. Extra benefit: Garlic has been shown to ward off heart disease, cancer and other serious diseases. Load up for good health, but be sure to keep a breath mint on hand!Calories per serving: 263See the full recipe!Peanut Noodles with Tofu Tofu gives this classic Japanese dish a healthy, flavorful twist. Flat
    Belly Bonus: Japanese Soba noodles are loaded with protein and fiber, adding more flat belly benefits than traditional pasta.Calories per serving: 377See the full recipe!Four-Veggie Pizza There's nothing better than pizza fresh from the oven. Our version of this classic meal is loaded with crisp vegetables, fresh spices, and topped with
    mozzarella cheese. Flat Belly Bonus: Add leftover sun-dried tomato pesto from this recipe to tomato sauce to boost the MUFA content of your favorite pasta dish.Calories per serving: 301See the full recipe!Pasta with Walnut-Basil Pesto Prepare this pasta dish with extra virgin olive oil for fat-blasting benefits. This 20-minute meal makes it
    easy to cook a healthy dinner for the family on busy weeknights.Calories per serving: 358See the full recipe!Chickpea Curry with Cashews Make authentic Indian cuisine from the comforts of home. This curry-infused dish will spice up any night. Buttery cashews in this dish add extra flavor and crunch.Calories per serving: 260See the full
    recipe!Vegetarian Black Bean Chili Go meatless without sacrificing flavor. Ground cumin and chili powder are sure to wake up your taste buds. Top this chili with MUFA-rich avocado for an extra nutrition boost.Calories per serving: 308See the full recipe!Penne with Mushrooms and Artichokes Tired of your same-old pasta standby
    recipes? Try this penne dish filled with spicy garlic and hearty vegetables. Homemade pesto adds flavor and fights belly fat.Calories per serving: 377See the full recipe!Eggplant Rollatini This classic Italian dish blends 3 different kinds of cheese. Use multi-grain spaghetti to boost the fiber content of the meal.Calories per serving: 303See
    the full recipe!Flatten Your Belly with Delicious Recipes! Get the best-selling Flat Belly DietJoin FlatBellyDiet.com for recipes, customized meal ideas, community support, and more See quick and simple 5-minute Flat Belly Diet mealsGoing Vegetarian: 5 Women Who Gave Up Meat This content is created and maintained by a third party,
    and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io Levi Brown Advertisement - Continue Reading Below Breakfast: Pancakes with Almond Butter and Berries 2 whole-wheat pancakes 1 Tbsp almond butter 1/4 cup each blackberries,
    blueberries, and raspberries Eating almonds or almond butter at breakfast keeps your blood sugar steadier, according to a study in Nutrition & Metabolism—meaning you may be less likely to jones for a sugary fix midmorning. Total: 333 calories Print the meal plan! Snack 4 oz nonfat cottage cheese 1 small peach, sliced 1/3 cup Kashi
    GoLean cereal With 12 grams of satisfying protein and only 81 calories per four ounces, cottage cheese is the perfect snack when lunch is still a few hours away. Total: 179 calories Lunch: Veggie Burger Salad 1 cooked veggie burger 2 cups mixed greens 1/4 cup avocado, diced 1/2 cup sliced hearts of palm 1/2 yellow pepper, sliced 1/2
    cup shiitake mushrooms, sauteed 1/2 cup yellow onions, sauteed 1 Tbsp Dijon mustard mixed with 1 tsp olive oil 1/2 tsp salt and 3/4 tsp pepper Choose a legume patty. The fiber, protein, and resistant starch help keep you full, so you may lose more. Total: 379 calories Snack 1/2 head of endive 1/4 cup Eat Well Enjoy Life edamame
    hummus Endive is mostly water—you can dip the leaves from half a head into hummus for fewer calories than four pita chips with dip. Total: 204 calories Dinner: Pork with Roasted Vegetables 3 oz pork tenderloin, roasted 1 cup baked cubed butternut squash 2 cups brussels sprouts cooked in 1 Tbsp olive oil 1/2 tsp salt 1 tsp black
    pepper This veggie contains quercetin, a flavonol that may reduce belly fat and help you fend off extra pounds. Total: 405 calories Treat: Indulge Without Bulge Add: 12 oz light beer (103 calories) Subtract: The avocado from lunch and use only 2 tsp oil at dinner (100 calories) This content is created and maintained by a third party, and
    imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io MUFA Power These mouth-watering Flat Belly Diet meals are easy to make and will teach you how to add MUFAS (monounsaturated fatty acids) to more of your favorite recipes! MUFAS
    are the good-for-you fats found in foods such as nuts, avocados, olive oil—even dark chocolate! Add one serving of a MUFA to every meal and you're on your way to eliminating dangerous belly fat.The 15 dishes here, including pizza and pasta, are sure to become family favorites—and your clan won't even know that they're healthy! NEW
    from Prevention!Sculpt a strong, sexy core with Flat Belly Yoga DVD!You can also try the complete workout by signing up for Flat Belly Diet online!Mediterranean Salad-Wraps Pairing olive tapenade, goat cheese, chickpeas, and lemon juice in this wrap will make you think lunch came from a traditional Greek restaurant.Flat Belly
    BonusGreen olive tapenade is a versatile MUFA: Spread it on whole-wheat toast for a simple snack or on grilled fish for a sophisticated supper. The concentrated flavor is a bargain at only 54 calories per 2-tablespoon serving.TIME: 20 minutesSERVINGS: 4Ingredients:½ c green olive tapenade (MUFA)2 Tbsp freshly squeezed lemon
    juice (about 1 lemon)4 c salad greens (4 oz)½ c canned no-salt-added chickpeas, rinsed and drained½ c drained and sliced jarred roasted red peppers (blotted dry)1/4 med seedless cucumber, halved and thinly sliced (1/2 c)½ sm red or sweet onion, thinly sliced (1/4 c)2 oz crumbled goat cheese4 whole-wheat wraps or tortillas (8"
    diameter)Directions:1. Mix tapenade and lemon juice in large bowl with fork. Add greens, chickpeas, peppers, cucumber, and onion, and toss to mix well. Add cheese and toss gently.2. Warm wraps or tortillas per package directions.3. Arrange one-quarter of the salad mixture onto the bottom of a wrap and roll up. Cut in half on an angle,
    placing a wooden pick in each half. Repeat with remaining wraps.Nutritional Info Per Wrap 297 cal, 11 g pro, 37 g carb, 6 g fiber, 12 g fat, 3.5 g sat fat, 11 mg chol, 684 mg sodium**Limit your sodium intake to 2,300 mg or less per day.Salmon and Herb Penne Salmon gives you a healthy dose of omega-3s, while grape tomatoes add a
    burst of sweetness to this easy pasta dish.TIME: 20 minutesSERVINGS: 4Ingredients:4 oz whole wheat penne 1/4 c olive oil (MUFA) 1 c grape tomatoes (12-15), halved 5 cloves garlic, minced½ c white wine or low-sodium chicken broth 3/4 lb boneless, skinless wild salmon fillet, cut into bite-size pieces 2 Tbsp chopped fresh basil 1 Tbsp
    chopped fresh oregano 1 Tbsp capers, rinsed and drainedDirections:1. Prepare pasta per package directions without adding salt.2. Heat oil in large skillet over medium-high heat while pasta cooks. Add tomatoes and garlic and cook 1 to 2 minutes. Raise heat to high and add wine, salmon, basil, oregano, and capers and cook until salmon
    is just opaque, about 4 minutes.3. Drain pasta and add to skillet. Toss with tomatoes and salmon to combine. Divide equally among 4 bowls. Sprinkle with additional basil and oregano, if desired.Nutritional Info Per Serving 385 cal, 21 g pro, 25 g carb, 3 g fiber, 20 g fat, 2.5 g sat fat, 47 mg chol, 111 mg sodiumVietnamese Beef Salad
    Make a meal of grilled flank steak with veggies and a touch of spices. If you like, serve with 1 cup of seedless grapes for an additional 60 calories.TIME: 30 minutes + marinating timeSERVINGS: 4Ingredients:1/4 c reduced-sodium soy sauce 1/4 c freshly squeezed lime juice 1/4 c water 2 Tbsp sugar 1 Tbsp minced garlic 2 tsp chile paste
    ½ lb flank steak 6 c mixed greens 1 c fresh basil leaves 1 c fresh cilantro leaves 1 lg red onion, thinly sliced (about 1-1/4 c) 2 lg seedless cucumbers, with peel, julienned (about 4 c) 4 med carrots, julienned (about 2 c) ½ c chopped dry-roasted, unsalted peanuts (MUFA)Directions:1. Combine soy sauce, lime juice, water, sugar, garlic, and
    chile paste in medium bowl. Whisk to blend. Pour 3 tablespoons into a resealable plastic bag. Cover and refrigerate the remaining dressing. Add steak to bag, seal, and turn to coat. Chill 30 minutes to marinate.2. Heat grill or broiler to medium-high heat. Grill steak 8 to 10 minutes, turning once, or until medium-rare. Let rest 5 minutes and
    slice thinly at an angle, across the grain.3. Place greens, basil, and cilantro in large bowl and toss. Evenly divide mixture among 4 plates. Sprinkle on onion, cucumbers, and carrots. Top with sliced steak, drizzle salad with reserved dressing, and sprinkle with peanuts.Nutritional Info Per Serving 323 cal, 22 g pro, 30 g carb, 8 g fiber, 14.5 g
    fat, 3 g sat fat, 21 mg chol, 654 mg sodiumSouthwestern Shrimp Pizza Who doesn't love pizza? This version has a flavorful kick that complements the shrimp and avocado toppings. Sure to be a party favorite.Flat Belly Bonus Our recipes follow the blueprint for lightened-up pizza: whole wheat crust, sensible amounts of cheese, and low-
    cal, healthful toppings.TIME: 30 minutes + standing timeSERVINGS: 4Ingredients:1 thin whole wheat pizza crust (12" diameter), we used Boboli 8 oz med shrimp, peeled, deveined, and tails removed 3/4 tsp ground cumin 1/4 tsp ground ancho chile pepper 1/4 c tomato sauce Pinch of ground red pepper (optional) 3 plum tomatoes (about
    12 oz), sliced crosswise and drained on paper towels ½ med sweet white onion, thinly sliced (1 c) 2 Tbsp canned diced mild green chiles, rinsed and drained 2 oz reduced-fat shredded pepper-Jack cheese 1 med firm-ripe Florida avocado, chopped (1 c), (MUFA)Directions:1. Preheat oven to 425°F. Put pizza crust on baking sheet or pizza
    pan.2. Mix shrimp with cumin and ancho chile pepper in small bowl.3. Spread tomato sauce evenly on crust and sprinkle with ground red pepper (if using). Top with tomatoes, onion, and green chiles. Distribute shrimp over pizza and sprinkle evenly with cheese. Bake 20 to 23 minutes until shrimp are firm and opaque.4. Top pizza with
    avocado and let stand 10 minutes before cutting into 8 slices.Nutritional info per serving (2 slices) 408 cal, 27 g pro, 47 g carb, 10 g fiber, 15.5 g fat, 4 g sat fat, 96 mg chol, 677 mg sodium**Limit your sodium intake to less than 2,300 mg per day.Leafy Grilled Chicken Salad with Creamy Balsamic Dressing Use pre-grilled chicken strips to
    get this satisfying salad on the table fast. White bean puree in the dressing adds velvety richness and boosts fiber so you feel full.TIME: 10 minutesSERVINGS: 4Ingredients:½ c canned no-salt-added great Northern beans, rinsed and drained 1/4 c extra virgin olive oil (MUFA) 3 Tbsp balsamic vinegar 2 lg cloves garlic 8 lg fresh basil
    leaves 1/8 tsp salt 5 oz mixed baby greens 1 1/2 c pre-grilled chicken breast strips 1/4 lg red onion, thinly sliced (1/4 c) 1 c grape tomatoes or halved cherry tomatoesDirections:1. Prepare dressing: Puree beans, oil, vinegar, garlic, basil, and salt in blender until smooth (makes 1 cup).2. Arrange greens among 4 plates. Top evenly with
    chicken, onion, and tomatoes. Drizzle with 1/4 cup of the dressing.Nutritional Info Per Serving 256 cal, 15 g pro, 14 g carb, 3 g fiber, 15.5 g fat, 2.5 g sat fat, 41 mg chol, 533 mg sodiumGrilled Almond Butter and Berry Sandwiches Fresh raspberries and creamy almond butter pair up for this delectable sandwich.Flat Belly Bonus Using
    100% fruit spread instead of regular jam cuts sugar by a third. You'll not only save on calories but also avoid high fructose corn syrup, which is found in some mass-market jellies.TIME: 15 minutesSERVINGS: 4Ingredients:1 pkg (6 oz) fresh raspberries (1-1 1/2 c) 1/4 c raspberry fruit spread 8 slices whole grain bread or whole grain
    cinnamon swirl bread ½ c creamy almond butter (MUFA)Directions:1. Mash fresh raspberries into raspberry spread in small bowl with fork. Spread 4 slices of the bread with 2 tablespoons each of the almond butter. Spread about 3 tablespoons each of the berry mixture over the almond butter and top with remaining bread slices. Lightly
    coat outsides of bread with cooking spray.2. Place sandwiches on large nonstick griddle or skillet over medium-low heat (in batches, if necessary). Cook 5 to 7 minutes, turning halfway through, to brown both sides. Cut each in half and serve.Nutritional Info Per Sandwich 390 cal, 10 g pro, 46 g carb, 7 g fiber, 20.5 g fat, 2 g sat fat, 0 mg
    chol, 395 mg sodiumFour-Veggie Pizza Sun-dried tomato pesto, mushrooms, bell peppers, and two types of cheese are some of the reasons why this pizza will be a go-to family favorite.Flat Belly Bonus Got leftover sun-dried tomato pesto? Add it to tomato sauce to boost the MUFA content of your favorite pasta dish.TIME: 35 minutes +
    standing timeSERVINGS: 4Ingredients:1 thin whole wheat pizza crust (12" diameter), we used Boboli 1/4 c sun-dried tomato pesto (MUFA) 1 sm zucchini, sliced (1 c) 1 med orange or yellow bell pepper, cut into thin strips (about 1 c) 1 c sliced cremini or button mushrooms ½ med red onion, thinly sliced (1/2 c) 2 tsp olive oil 2 oz fresh
    mozzarella cheese, thinly sliced 2 Tbsp grated Parmesan cheese 3/4 c quartered grape or cherry tomatoes ½ c thinly sliced fresh basil leavesDirections:1. Preheat oven to 425°F. Put crust on baking sheet or pizza pan. Spread crust with pesto.2. Toss zucchini, pepper, mushrooms, and onion with oil. Place in medium skillet over medium-
    high heat and saute until veggies are soft and excess liquid has evaporated, about 6 to 8 minutes.3. Top crust evenly with cheeses. Arrange sauted vegetables over cheese and top with tomatoes. Bake 18 to 20 minutes until crust is baked through and slightly crisp. Sprinkle with basil. Let stand a few minutes before cutting into
    quarters.Nutritional info per serving (1/4 pizza) 301 cal, 16 g pro, 42 g carb, 7 g fiber, 11 g fat, 3 g sat fat, 10 mg chol, 600 mg sodium**Limit your sodium intake to less than 2,300 mg per day.Peanut Noodles with Tofu Add protein-packed tofu to the classic Japanese dish. The fiber and protein in Japanese soba noodles (made from
    buckwheat) will keep you satisfied longer than a bowl of traditional pasta.TIME: 15 MINUTESSERVINGS: 4Ingredients:4 oz soba noodles ½ c creamy reduced-sodium natural peanut butter (MUFA) 3 Tbsp reduced-sodium soy sauce 3 Tbsp rice wine vinegar ½ Tbsp toasted sesame oil 2 tsp chile paste with garlic (optional), see note 1 tsp
    sesame seeds, toasted 4 oz light firm tofu, drained, patted dry, and cut in ½" cubes 2 c shredded or grated carrots (about 2 lg) 3 scallions, thinly sliced (1/4 c)Directions:1. Prepare noodles per package directions. Place peanut butter in small microwaveable bowl and microwave on high 15 seconds to soften.2. Whisk together peanut butter,
    soy sauce, vinegar, oil, chile paste (if using), and sesame seeds in large bowl while noodles cook. Set aside.3. Heat medium skillet coated with cooking spray over medium heat. Add tofu and sauté until lightly browned, about 5 minutes.4. Drain pasta and add to peanut sauce along with all but ½ cup of the carrots. Mix until well combined.
    Top with tofu and remaining carrots and sprinkle with scallions. Serve immediately or chill and serve cold.Nutritional Info Per Serving 377 cal, 16 g pro, 36 g carb, 5 g fiber, 19.5 g fat, 3.5 g sat fat, 0 mg chol, 551 mg sodiumNOTE: Chile paste is available in the ethnic food section of most supermarkets or via importfood.com.Low-Fat
    Frittata with Smoked Salmon and Scallions Try this quick, healthy meal for brunch or lunch.To create a well-balanced meal, serve the frittata with fat-free plain Greek-style yogurt mixed with dark sweet cherries and a toasted whole oats topping.TIME: 25 minutesSERVINGS: 6Ingredients:2 tsp extra virgin olive oil 6 scallions (whites and 2"
    of green), trimmed and chopped 6 large egg whites 4 large eggs 1/4 c cold water 1/2 tsp dried tarragon or finely chopped fresh tarragon ½ tsp salt 2 oz thinly sliced smoked salmon, cut into 1/2"-wide pieces 3/4 c black olive tapenade (MUFA)Directions:1. Preheat oven to 350°F.2. Heat heavy 8" ovenproof sauté pan over medium heat 1
    minute. Add oil and heat 20 seconds. Add scallions and sauté, stirring periodically with spatula, about 2 minutes or until soft.3. Combine egg whites, eggs, water, tarragon, and salt in medium bowl. Whisk to blend. Season with freshly ground black pepper. Pour mixture into pan and lay salmon on top. Cook, stirring periodically, about 2
    minutes or until partially set.4. Transfer pan to oven and cook 12 to 14 minutes or until firm, golden, and puffed. Remove from oven. Use spatula to release frittata from pan. Gently slide onto warm serving platter, slice, and serve with 2 tablespoons of the tapenade.Nutritional Info Per Serving:186 cal, 10 g pro, 1 g carb, 0 g fiber, 15 g fat,
    2.5 g sat fat, 143 mg chol, 535 mg sodiumChicken and Salad Pizza Pizza can be filling without being fattening! Goat cheese and roasted peppers add fresh flavors to this slice of heaven.Speed up prep time by using shredded rotisserie chicken breast or leftover roasted chicken breast.TIME: 30 minutes SERVINGS: 4Ingredients:1/4 c
    extra virgin olive oil (MUFA), divided 1 Tbsp + 2 tsp red wine vinegar ½ tsp dried oregano 1/4 tsp freshly ground black pepper 1/8 tsp salt 2 c skinless shredded rotisserie chicken breast (8 oz) or leftover roasted chicken breast 2 med tomatoes (8 oz), cut into 1/2" pieces ½ c coarsely chopped jarred roasted red peppers, blotted dry ½ sm
    red onion, chopped (1/4 c) ½ pkg (10 oz) Italian salad mix (5 c loosely packed) 2 oz reduced-fat goat cheese, crumbled 4 whole grain flatbread wraps (10" rectangle), we used Flatout 2 cloves garlic, crushedDirections:1. Preheat oven to 350°F.2. Mix 2 tablespoons of the oil with vinegar, oregano, black pepper, and salt in large bowl. Stir in
    chicken, tomatoes, red peppers, and onion. Toss to mix. Place greens and cheese on top (don't toss).3. Put wraps on 2 baking sheets. Pour remaining 2 tablespoons oil into small bowl and stir in garlic. Spoon oil over each wrap and spread evenly. Bake 10 to 12 minutes until lightly crisped.4. Place a wrap on each of 4 plates. Toss salad
    and spoon about 11/2 cups on each wrap. Serve with a knife and fork.Nutritional info per serving 377 cal, 30 g pro, 24 g carb, 10 g fiber, 20.5 g fat, 3.5 g sat fat, 51 mg chol, 637 mg sodium**Limit your sodium intake to less than 2,300 mg per day.Pasta with Walnut-Basil Pesto Don't feel guilty about eating this Flat Belly Diet angel hair
    pasta dish—it's healthy, fast, and delicious.TIME: 19 MINUTES SERVINGS: 4Ingredients:1 1/4 cups packed fresh basil ½ cup walnuts 1 clove garlic 1 Tbsp extra virgin olive oil (MUFA) 1/4 tsp salt 1/8 tsp crushed red-pepper flakes½ pkg (8 oz) multigrain angel hair pasta 1/4 cup chopped tomato 1/4 cup freshly grated Parmesan
    cheeseDirections:1. Place basil, walnuts, garlic, oil, salt, and pepper flakes in food processor. Process, stopping once or twice to scrape down sides, until finely pureed. Transfer pesto to large bowl using spatula.2. Bring medium pot of lightly salted water to a boil. Add pasta and cook according to package directions. Drain, reserving ½
    cup of the cooking water.3. Stir 2 or 3 tablespoons of reserved water into pesto. Add pasta and toss, adding more cooking water if necessary for consistency. Divide pasta evenly among 4 plates and sprinkle each serving with tomato and cheese.Nutritional Info Per Serving 358 cal, 15 g pro, 42 g carb, 6 g fiber, 16 g fat, 2 g sat fat, 4 mg
    chol, 249 mg sodiumChicken, Broccoli, and Cashew Stir-Fry A tasty, nutty entrée, perfect for poultry lovers.Flat Belly Bonus Chicken supplies B vitamins such as niacin and B6, which help keep metabolism, your engine, running smoothly—a must when you're trying to lose weight.TIME: 40 minutes SERVINGS: 4Ingredients:3 c sm
    broccoli florets with short stems (about 1/2 lb crowns) 2 lg carrots, cut into thin diagonal slices (2 c) 5 oz soba noodles 1 Tbsp olive oil 1 Tbsp minced fresh ginger 3 lg cloves garlic, minced 2 boneless, skinless chicken breast halves (6 oz each), sliced crosswise 1 Tbsp reduced-sodium soy sauce 1 tsp toasted sesame oil 3 med scallions,
    thinly sliced (about 1/2 c) ½ c reduced-sodium, fat-free chicken broth ½ c raw, unsalted cashews (3 oz), lightly toasted (MUFA)Directions:1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax
    paper.2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.3. Stir in noodles, veggies, and broth and heat through.
    Sprinkle each portion with 2 tablespoons of the cashews.Nutritional info per serving: 398 cal, 30 g pro, 42 g carb, 5 g fiber, 14.5 g fat, 2.5 g sat fat, 47 mg chol, 366 mg sodiumHalibut with Tomato Tapenade Pump up the flavor of this mild fish with a tasty, Provence-inspired topping from the Flat Belly Diet.TIME: 15 minutesSERVINGS:
    4Ingredients:3 firm, ripe plum tomatoes, chopped 1 tsp minced garlic 2 tsp olive oil 1 1/3 cups kalamata olives, pitted and finely chopped (MUFA) 1 Tbsp drained capers 1 Tbsp finely chopped red onion 1 tsp red wine vinegar 1 lb halibut 1/4 tsp kosher salt 1/4 tsp freshly ground black pepperDirections:1. Make tapenade: Combine
    tomatoes, garlic, ½ teaspoon of the oil, olives, capers, onion, and vinegar in small bowl. Set aside.2. Preheat grill to medium. Brush halibut with remaining oil to lightly coat, and season with salt and pepper. Grill 6 to 10 minutes, turning once, or until center of fish is just opaque.3. Divide halibut among 4 serving plates. Evenly spoon
    reserved tapenade over each.Nutritional Info Per Serving 262 cal, 25 g pro, 6 g carb, 1 g fiber, 15 g fat, 2 g sat fat, 36 mg chol, 859 mg sodiumTurkey-Avocado Cobb Salad Ditch your old sandwich standby and whip up a lunch with real flavor. Good-for-you proteins and tummy-trimming ingredients make this a healthy and filling
    meal.TIME: 15 minutesSERVINGS: 4Ingredients:1 pound turkey breast cutlets 2 teaspoons olive oil, plus 1 teaspoon for the turkey 2 tablespoons cider vinegar 1 tablespoon water 1 teaspoon Dijon mustard 8 cups baby spinach 4 slices cooked turkey bacon, chopped 1 cup diced avocado (MUFA) 4 cherry tomatoes, halved 1 ounce blue
    cheese, crumbled Freshly ground black pepperDirections:1. Preheat a grill pan on medium-high heat for 2 minutes. Brush the turkey with 1 teaspoon of the oil. Grill the turkey for 4 minutes, flip, and continue cooking or about 3 minutes longer, or until centers are opaque. Cut into chunks.2. Combine the vinegar, water, mustard, and the
    remaining 2 teaspoons oil in a glass jar. Cover and shake well.3. Combine the spinach with 2 tablespoons of the dressing in a large bowl. Toss to coat the leaves. Arrange the turkey, bacon, avocados, tomatoes, and cheese over the spinach. Drizzle on the remaining dressing, and season with black pepper to taste.Nutritional Info Per
    Serving: 288 cal, 34 g pro, 10 g carb, 5 g fiber, 13.5 g fat, 3.1 g sat fat, 57 mg chol, 473 mg sodiumGrilled Chicken Breasts with Plum and Walnut Relish Citrus adds tang, not calories, to this quick and easy meal.Flat Belly Bonus Orange zest enhances the flavor of just about any dish for virtually no calories. Wash the fruit well and grate
    the peel right before adding, in order to preserve the delicate, aromatic oils and beneficial compounds it contains.TIME: 28 minutes + standing timeSERVINGS: 4Ingredients:2 med black plums, pitted and chopped (1 1/2 c)½ c orange juice, divided 1/4 sm red onion, chopped (2 Tbsp) 1 Tbsp honey 1½ tsp freshly grated orange zest,
    divided 1/2 c chopped walnuts (MUFA) 2 tsp olive oil 1/4 tsp salt 1/4 tsp red-pepper flakes 4 boneless, skinless chicken breast halves (6 oz each)1. Prepare relish: Combine plums, 1/4 cup of the orange juice, onion, honey, and ½ teaspoon of the orange zest in medium bowl. Stir in walnuts (yields 2 cups).2. Mix oil, salt, red-pepper flakes,
    and remaining 1/4 cup orange juice and 1 teaspoon orange zest in pie plate or shallow dish with fork. Add chicken and turn to coat. Let relish and chicken stand 10 to 20 minutes.3. Heat grill to medium-high or coat grill pan with cooking spray and heat 3 minutes over medium heat. Grill chicken, turning once, about 10 minutes or until
    browned and internal temp is 170°F and juices run clear. Serve with relish.Nutritional info per serving 362 cal, 37 g pro, 18 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 94 mg chol, 228 mg sodium This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to
    find more information about this and similar content at piano.io
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