Gradual-Change Plan, Level 1: Sample Week Meal Plan for Men

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During the first two weeks of your Belly Fat Diet Gradual-Change plan, you’ll notice some significant changes. Besides increasing your fiber intake as you gradually increase your vegetable servings, you should start to feel an improvement in your energy level.

Day 1

Breakfast

Breadless Breakfast Quiche

1 slice 100% whole-grain toast topped with 1 teaspoon olive oil-based spread

1 kiwi

Equals 1 vegetable, 1 fruit, 1 starch, 2 ounces protein, 2 fats

Snack

Yogurt parfait made with 1 cup low-fat plain yogurt, 1 cup blackberries, 1/2 cup whole-grain cereal, and 2 tablespoons chopped walnuts

Equals 1 milk, 1 fruit, 1 starch, 2 fats

Lunch

Tuna and Salsa Stuffed Pepper

1 medium pear

Equals 1 vegetable, 1 fruit, 2 ounces protein

Snack

12 whole-grain crackers topped with 2 tablespoons hummus

Equals 2 starches, 2 fats

Dinner

8 ounces chicken breast, grilled

5 asparagus spears (5 inches long), steamed

1 small sweet potato topped with 1 teaspoon olive oil-based spread

1 cup fat-free or low-fat milk

Equals 1 vegetable, 1 starchy vegetable, 1 milk, 8 ounces protein, 1 fat

Day 2

Breakfast

2 eggs, scrambled

1/2 cup diced potatoes, sautéed in nonstick cooking spray

1 slice 100% whole-grain toast topped with 1 teaspoon olive oil-based spread

1 cup blueberries

Equals 1 starchy vegetable, 1 starch, 2 ounces protein, 1 fruit, 1 fat

Snack

[Credit: iStockphoto.com/Liv Friis-Larsen 2011]
Credit: iStockphoto.com/Liv Friis-Larsen 2011

Belly-Blasting Berry Smoothie

Equals 1 fruit, 1 milk, 1 fat

Lunch

Grilled Chicken Salad

Equals 1.5 vegetables, 4 ounces protein, 2.5 fats

Snack

1/2 cup raw celery sticks topped with 3 teaspoons natural peanut butter

Equals 0.5 vegetable, 1.5 fats

Dinner

6 ounces flank steak, grilled or broiled

1/2 cup green beans, steamed

1 cup cooked brown rice

1 cup low-fat plain yogurt

1 cup honeydew melon

Equals 1 vegetable, 1 fruit, 3 starches, 1 milk, 6 ounces protein

Day 3

Breakfast

Tropical Yogurt Parfait

Equals 1 fruit, 1 milk, 2 fats

Snack

3 cups Homemade Spicy Microwave Popcorn

1 cup low-fat milk

Equals 1 milk, 1 starch

Lunch

8 ounces turkey breast, baked

1 medium ear of corn coated with 2 teaspoons olive oil-based spread

1/2 cup broccoli, steamed

Equals 1 vegetable, 1 starchy vegetable, 8 ounces protein, 2 fats

Snack

1 cup raw carrot sticks topped with 4 tablespoons hummus

Equals 1 vegetable, 2 fats

Dinner

Belly-Friendly Chicken Marsala

1-1/2 cups cooked whole-grain pasta

1 cup fruit salad

Equals 1 vegetable, 1 fruit, 3 starches, 4 ounces protein

Day 4

Breakfast

1 medium apple, sliced and topped with 2 teaspoons natural almond butter

Equals 1 fruit, 1 fat

Snack

1 cup low-fat plain yogurt topped with 1 tablespoon chopped walnuts, 1/4 cup dried tart cherries, and 1 tablespoon cinnamon

Equals 1 milk, 1 fruit, 1 fat

Lunch

Turkey Burger with Sweet Potato Fries

1 cup fat-free or low-fat milk

Equals 1 starchy vegetable, 1 milk, 2 starches, 4 ounces protein, 1 fat

Snack

1 cup raw bell pepper slices topped with 2 tablespoons hummus

Equals 1 vegetable, 1 fat

Dinner

Herb-Roasted Salmon, 2 servings

1 cup string beans, steamed

1 cup cooked quinoa

1 cup watermelon

Equals 2 vegetables, 1 fruit, 2 starches, 8 ounces protein, 2 fats

Day 5

Breakfast

Cinnamon Oatmeal with Almonds

1 small banana

Equals 1 starch, 1 fruit, 1 fat

Snack

20 pistachio nuts

1 medium orange

Equals 1 fruit, 2 fats

Lunch

Chicken Cordon Bleu, 2 servings

4 cups zucchini slices, sautéed in 1 teaspoon olive oil

1/2 cup cooked whole-grain pasta

Equals 2 vegetables, 1 starch, 8 ounces protein, 1 fat

Snack

1 cup low-fat plain yogurt topped with 2 tablespoons chopped walnuts and 1 cup blueberries

Equals 1 milk, 1 fruit, 2 fats

Dinner

Roasted Pork Tenderloin with Vegetables

2/3 cup cooked wild rice

1 cup fat-free or low-fat milk

Equals 1 vegetable, 1 starchy vegetable, 1 milk, 2 starches, 4 ounces protein

Day 6

Breakfast

On-the-Go Breakfast Sandwich

1 cup fat-free or low-fat milk

Equals 2 starches, 1 milk, 3 ounces protein

Snack

1/4 cup dried cranberries mixed with 1/2 cup whole-grain cereal and 1 tablespoon chopped walnuts

Equals 1 fruit, 1 starch, 1 fat

Lunch

Portobello Mushroom Salad

6 whole-grain crackers

1 cup fat-free or low-fat milk

Equals 2.5 vegetables, 1 milk, 1 starch, 1.5 fats

Snack

Quarter of an avocado

1 small banana

Equals 1 fruit, 1 fat

Dinner

9 ounces salmon, grilled or broiled and drizzled with 1-1/2 teaspoons olive oil

1/2 cup peas, steamed

1/2 cup bell pepper slices, sautéed in 1 teaspoon olive oil

Equals 1 vegetable, 1 starchy vegetable, 9 ounces protein, 2.5 fats

Day 7

Breakfast

1-1/4 cup low-fat ricotta cheese topped with 1/4 cup dried tart cherries and 2 tablespoons chopped almonds

Equals 1 fruit, 5 ounces protein, 2 fats

Snack

2 hard-boiled eggs

Half a grapefruit

Equals 1 fruit, 2 ounces protein

Lunch

Belly-Beating Bean Burrito

1 cup low-fat plain yogurt

Equals 2 vegetables, 1 starchy vegetable, 1 milk, 1 starch, 1 ounce protein, 1 fat

Snack

Baked Apple topped with 1 tablespoon chopped almonds

Equals 1 starch, 1 fat

Dinner

Walnut-Encrusted Flounder

1/2 cup carrots, steamed and topped with 1 teaspoon olive oil-based spread

1 cup cooked whole-grain pasta

1 cup fat-free or low-fat milk

Equals 1 vegetable, 1 milk, 2 starches, 4 ounces protein, 2 fats


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