25 Flat Belly Meals
Secrets to a Flat Stomach
If you're like most women, you are forever feeling overbooked and overfed. Here's a solution: quick meals made from healthy, delicious packaged foods that follow the rules of our bestsellingFlat Belly Diet!
These 25 meals, developed by Cynthia Sass, MPH, RD, coauthor and creator ofFlat 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.
What's a MUFA?
MUFAs are foods rich inmonounsaturated 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 like olives, nuts and seeds, oils, avocado, and (yes!) dark chocolate. Incorporating a MUFA into every meal is easy; we made it even easier by combining them with our favorite new supermarket products.
25 Time-Saving Foods
Each of the following products was taste-tested by the Prevention staff. Besides tasting great, each meal takes 15 minutes or less to 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:
- Eat four 400-calorie meals per day (the following meals have about 400 calories each).
- Include a MUFA at every meal (we’ve done that for you—theMUFAingredient is noted in each recipe).
- Eat meals spaced about 4 hours apart.
- Choose nutrient-rich foods (like the 25 products featured here.
Get started now!
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Farm Fresh Egg & Cheese Sandwich
Drizzle one toasted whole wheat English muffin with 1 TbspOlivado Avocado Zest Oil(MUFA). Fill the muffin with one large poached egg, 1 slice reduced-fat Swiss cheese, and half of a medium vine-ripened tomato, sliced. Total calories: 387
Salmon & Snow Pea Pasta
Toss 1 cup cooked (2 oz dry)Barilla Whole Grain Rotiniwith 1 Tbsp extra virgin olive oil (MUFA), 1 tsp minced garlic, 1/4 cup canned drained and rinsed salmon, and 1/2 cup snow peas. Total calories: 422
Meatball Parmesan Pita
Brush the inside of half of a 6 1/2" whole wheat pita with 1 Tbsp extra virgin olive oil (MUFA), fill with 3 heatedBove's Meatballsand 1 tsp grated Parmesan cheese, and serve with 1/4 c marinara sauce for dipping.
Total calories: 406
Tomato Mozzarella Pesto Salad
Layer 1 oz of fresh sliced mozzarella with two sliced plum tomatoes and five fresh sliced basil leaves, drizzle with 2 TbspLe Grand Garden Pesto(MUFA), and serve with one crusty whole wheat roll.
Total calories: 393
Creamy Rice "Pudding" with Raisins
Combine one container of cookedMinute Ready to Serve Brown Ricewith 1 Tbsp flaxseed oil (MUFA), 1 tsp vanilla extract, 4 oz fat-free milk, and 2 Tbsp raisins.
Total calories: 398
Chilled Balsamic Seafood Salad
Toss in medium bowl one pouch ofChicken of the Sea Healthy Selections Light Tunawith 1/2 cup cooked, chilled whole wheat pasta spirals; 2 Tbsp light balsamic vinaigrette; 1/4 cup green bell pepper, diced; and 10 large sliced black olives (MUFA).
Total calories: 398
Mediterranean Breakfast Wrap
Fill a 100% whole wheat wrap with 1/2 cup egg whites, scrambled; 1 oz feta cheese; 1 diced plum tomato; and 10 large sliced blackLindsay Naturals Olives(MUFA).
Total calories: 364
Swift & Savory Combo
PairKashi Turkey Fiesta Pocket Bread Sandwichwith salad made from half of a head of torn romaine tossed with 2 Tbsp light balsamic vinaigrette, 1 tsp grated Parmesan cheese, and 10 large sliced black olives (MUFA).
Total calories: 425
Pair one serving ofMary's Gone Crackers Sticks & Twigswith 10 large green olives (MUFA), 1 cup red grapes, and 1 oz reduced-fat sharp Cheddar cheese.
Total calories: 371
Pair oneTribe Hummus Snackerwith 1 cup sliced red bell pepper, one 4-inch whole wheat pita, 10 large green olives (MUFA), and 1 large pear.
Total calories: 386
Tex Mex Burger
Fill a toasted whole wheat bun with one black bean veggie burger, one slice reduced-fat Cheddar cheese, oneWholly Guacamole 100 Calorie Snack Pack(MUFA) and five rings of fresh red onions.
Total calories: 390
Southwest Breakfast Tacos
Fill three soft corn tortillas with the following ingredients: 1/2 cup egg whites, scrambled; 1/4 cup sliced Hass avocado (MUFA), 1/4 cup low-fat shredded Cheddar cheese, and 1/4 cupPace Salsa Verde.
Total calories: 363
BBQ Smoked Turkey Wrap
Fill a 100% whole wheat wrap with 4 oz smoked deli turkey, 2 TbspOrganicVille Original BBQ Sauce, and 1/4 cup sliced Hass avocado (MUFA).
Total calories: 389
FoodShouldTasteGood Buffalo Tortilla Chips
Serve 1 ozFoodShouldTasteGood Buffalo Tortilla Chipswith dip: ½ cup refried beans, ¼ cup low-fat shredded Cheddar cheese, ¼ cup salsa, and ¼ cup sliced avocado (MUFA).
Total: 373 calories
Serve ½ cupEden Organic Spanish Rice and Beanswith salad: half of a head of torn romaine, ½ cup salsa, ¼ cup low-fat shredded Cheddar cheese, and ¼ cup sliced Hass avocado (MUFA).
Total calories: 326
Spaghetti Squash with Roquefort
Toss 1 cup cooked spaghetti squash with 2 TbspStonewall Kitchen Pumpkin Pesto, garnish with 1 oz crumbled Roquefort and 2 Tbsp chopped walnuts (MUFA). Serve with ½ rotisserie chicken breast.
Total calories: 401
Spread one toastedRudi's Organic Bakery Multigrain Bagelwith 2 Tbsp natural cashew butter (MUFA) and serve with one clementine and 4 oz fat-free milk.
Total calories: 427
Nutty Apple Dipper
Serve 2 TbspPeanut Butter & Co. Mighty Maple(MUFA) with wedges of one large apple and 1 cup fat-free milk.
Total calories: 379
Shrimp & Squash Penne
Mix ½ cupFarmer's Market Organic Butternut Squash Pureewith 1 cup canned diced Italian tomatoes and one 4.5-oz can shrimp, drained and rinsed. Heat mixture through, spoon over ½ cup cooked whole wheat pasta penne, and garnish with 2 Tbsp pine nuts (MUFA).
Total calories: 419
Creamy Yogurt Indulgence
Enjoy oneKraft Liveactive Chocolate Raspberry Chewy Granola Barwith a mixture of 5.3 oz fat-free plain Greek yogurt mixed with 1 small sliced banana and 2 Tbsp almonds (MUFA).
Total calories: 429
Chewy Chocolate Trio
Enjoy one serving (one-third of bar) ofDove Cranberry Almond Dark Chocolate(MUFA) with 1 cup fat-free milk and ½ cup unsweetened dried apricots.
Total calories: 359
Combine ¼ cup nonfat ricotta with ¼ cupBack to Nature Sonoma Berry Blendand ¼ cup semisweet chocolate chips (MUFA), and sprinkle with 1 Tbsp whole oats.
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