Flat-Belly Meal Plan: Breakfast, Lunch, Dinner and Two Snacks = 1,500 Calories

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BREAKFAST

Bagel Thin Topped with Peanut Butter and Fruit

–           2 Tbsp natural peanut butter

–           Thomas’ 100% Whole Wheat Bagel Thin

–           4 strawberries, sliced

–           1 medium banana, sliced

Strawberries accelerates fat burning and may fight diabetes, because they contain a phytochemical that may increase the production of leptin and adiponectin, hormones that affect these abilities.

Total calories: 430

SNACK

–           1/2 cup plain yogurt (nonfat) sprinkled with 1/4 tsp cinnamon

–           1 small apple, sliced

The cinnamon is boosting weight loss, according to a study by the USDA, while the spice’s polyphenols keep hunger pangs at bay and help regulate blood sugar.

Total calories: 148

LUNCH

Open-Faced Chicken-Avocado Melt

–           3 oz grilled chicken breast

–           1 slice whole-grain bread

–           1 oz Cabot 50% reduced-fat cheddar cheese,

–           1/4 avocado, slivered

Side Salad

–           1 cup mix of chopped tomatoes, romaine and shredded carrots

–           1 Tbsp olive oil

–           1 tsp balsamic vinegar

Recommended to eat your sandwich with a fork and knife, because paced noshing makes you feel fuller faster, so you eat less

Total calories: 431

SNACK

–           1 1/2 cups carrots, sliced

–           3/4 cup cucumber slices

–           1/4 cup salsa for dipping

–           1 large egg, hard-boiled

Eating carrots in the afternoon will affect to get easier dinner, because the fiber helps keep you satisfied.

Total calories: 182

DINNER

Shrimp and Broccoli Pasta Salad

–           1/2 cup cooked whole-wheat elbow macaroni

–           4 oz cooked shrimp

–           1/2 cup steamed broccoli

–           1 tsp capers

–           4 sun-dried tomatoes, halved

–           1 Tbsp fresh lemon juice

–           2 Tbsp red wine vinegar

–           2 tsp olive oil

–           1/2 tsp oregano

–           1/4 tsp onion powder

According to a study in the journal Appetite, people who ate shrimps (omega-3-rich diets) were most likely to feel satiated.

Dessert

– 15 raspberries

Total: 312 calories

Daily total: 1,503!!!

Source: www.womenshealthmag.com

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