Online Test Banks
Score higher
See Online Test Banks
eLearning
Learning anything is easy
Browse Online Courses
Mobile Apps
Learning on the go
Explore Mobile Apps
Dummies Store
Shop for books and more
Start Shopping

Moderation Plan, Level 1: Sample Week Meal Plan for Men

2 of 5

Level 1 of the Belly Fat Diet Moderation plan is designed to last for two weeks. It helps to banish belly-fat-storing foods from your meal plan while helping you introduce foods that increase metabolism and promote fat loss in the abdomen.

Day 1

Breakfast

Breadless Breakfast Quiche

2 slices 100% whole-grain toast topped with 2 teaspoons olive oil-based spread

Equals 1 vegetable, 2 starches, 2 ounces protein, 3 fats

Snack

1 cup low-fat plain yogurt topped with 1 cup blackberries and 1 tablespoon chopped walnuts

Equals 1 milk, 1 fruit, 1 fat

Lunch

Tuna and Salsa Stuffed Pepper

1 medium pear

Equals 1 vegetable, 1 fruit, 2 ounces protein

Snack

6 whole-grain crackers topped with 4 teaspoons natural almond butter

Equals 1 starch, 2 fats

Dinner

8 ounces chicken breast, grilled

10 asparagus spears (5 inches long), steamed

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

1 cup low-fat or fat-free milk

Equals 2 vegetables, 1 starchy vegetable, 1 milk, 8 ounces protein, 1 fat

Day 2

Breakfast

[Credit: iStockphoto.com/Nikolay Trubnikov 2011]
Credit: iStockphoto.com/Nikolay Trubnikov 2011

2 eggs, scrambled

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

1 cup blueberries

Equals 1 starchy vegetable, 2 ounces protein, 1 fruit

Snack

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 cup raw celery sticks topped with 5 teaspoons natural peanut butter

Equals 1 vegetable, 2.5 fats

Dinner

6 ounces flank steak, grilled or broiled

1 cup green beans, sautéed in 1 teaspoon olive oil

1 cup cooked brown rice

1 cup fat-free or low-fat milk

Equals 2 vegetables, 1 milk, 3 starches, 6 ounces protein, 1 fat

Day 3

Breakfast

Tropical Yogurt Parfait

Equals 1 fruit, 1 milk, 2 fats

Snack

1/2 cup edamame (fresh or dry roasted)

1 cup fruit salad

1 cup low-fat yogurt

Equals 1 fruit, 1 milk, 2 ounces protein

Lunch

6 ounces turkey breast, baked

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

1 cup broccoli, steamed

Equals 2 vegetables, 1 starchy vegetable, 6 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 cup cauliflower, sautéed in 1 teaspoon olive oil

1-1/2 cups cooked whole-grain pasta

Equals 3 vegetables, 3 starches, 4 ounces protein, 1 fat

Day 4

Breakfast

1 medium apple, sliced and topped with 4 teaspoons natural almond butter

Equals 1 fruit, 2 fats

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 lowfat 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

1-1/2 cups string beans, steamed

1/2 cup cooked quinoa

Equals 3 vegetables, 1 starch, 8 ounces protein, 2 fats

Day 5

Breakfast

1 cup low-fat cottage cheese

1/2 cup pineapple

Equals 1 fruit, 4 ounces protein

Snack

30 pistachio nuts

1 medium orange

Equals 1 fruit, 3 fats

Lunch

Chicken Cordon Bleu

4 cups zucchini slices, sautéed in 2 teaspoons olive oil

1/2 cup cooked whole-grain pasta

Equals 4 vegetables, 1 starch, 4 ounces protein, 2 fats

Snack

1 cup low-fat plain yogurt

2 tablespoons chopped walnuts

Equals 1 milk, 2 fats

Dinner

Roasted Pork Tenderloin with Vegetables

2/3 cup cooked wild rice

1 cup fat-free or lowfat 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 lowfat milk

Equals 1 milk, 2 starches, 3 ounces protein

Snack

1/4 cup dried cranberries mixed with 1/2 cup whole-grain cereal

Equals 1 fruit, 1 starch

Lunch

Portobello Mushroom Salad topped with 1/2 cup fresh edamame

1 cup fat-free or low-fat milk

Equals 2.5 vegetables, 1 milk, 2 ounces protein, 1.5 fats

Snack

Half an avocado

1 small banana

Equals 1 fruit, 2 fats

Dinner

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

1/2 cup peas, steamed

1 cup bell pepper slices, sautéed in 2 teaspoons olive oil

Equals 2 vegetables, 1 starchy vegetable, 7 ounces protein, 3.5 fats

Day 7

Breakfast

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

Equals 1 fruit, 4 ounces protein, 2 fats

Snack

1 hard-boiled egg

Half a grapefruit

Equals 1 fruit, 1 ounce 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

1 medium tomato, sliced

2 ounces fresh mozzarella, sliced

Equals 1 vegetable, 2 ounces protein, 2 fats

Dinner

Walnut-Encrusted Flounder

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

2/3 cup cooked whole-grain couscous

1 cup fat-free or low-fat milk

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


blog comments powered by Disqus
Advertisement

Inside Dummies.com

Dummies.com Sweepstakes

Win $500. Easy.