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

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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


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