Belly Fat Diet For Dummies
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In Level 2 of the Belly Fat Diet Gradual-Change plan, you can expect to lose anywhere from 1/2 pound to 2 pounds per week. If you’re losing weight at a rate slower than this, you may want to adjust your meal plan to Level 2 of the Moderation plan for a boost in your weight loss.

Day 1

Breakfast

Banana-Almond Breakfast Toast

1 cup fat-free or low-fat milk

Equals 1 fruit, 1 milk, 1 starch, 1 ounce protein, 1 fat

Snack

Baked Apple

1 cup low-fat plain yogurt

Equals 1 fruit, 1 milk

Lunch

2 ounces flounder, grilled or broiled

1 cup frozen spinach, thawed and sautéed in 2 teaspoons olive oil

1 cup cooked whole-grain pasta

1 cup fruit salad

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

Snack

1 cup celery sticks topped with 4 teaspoons natural peanut butter

Equals 1 vegetable, 2 fats

Dinner

Low-Calorie Chicken Parmesan

[Credit: iStockphoto.com/Liza McCorkle 2007]
Credit: iStockphoto.com/Liza McCorkle 2007

1 cup Brussels sprouts, sautéed in 1 teaspoon olive oil

Equals 2 vegetables, 0.5 starches, 5 ounces protein, 1 fat

Snack

4-1/2 cups air-popped popcorn

Equals 1.5 starches

Day 2

Breakfast

Waistline-Slimming Omelet

1/2 cup mandarin oranges

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

Equals 1 vegetable, 0.5 fruit, 2 starches, 3 ounces protein, 3 fats

Snack

Belly-Blasting Trail Mix

Equals 0.5 fruit, 1 starch, 2 fats

Lunch

Shockingly Healthy (and Easy!) Calzone

1 medium apple

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

Snack

Smoothie made with 1 cup low-fat yogurt, 1 cup mixed berries, and 1 tablespoon flaxseed

Equals 1 milk, 1 fruit, 1 fat

Dinner

3 ounces pork tenderloin, grilled or broiled

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

1/2 cups zucchini, steamed

1 cup fat-free or low-fat milk

1/2 cup cooked quinoa

Equals 2 vegetables, 1 milk, 1 starch, 3 ounces protein, 1 fat

Day 3

Breakfast

Quick and Belly-Friendly Cold Cereal with Fruit

Equals 1 fruit, 1 milk, 2 starches

Snack

1 cup raw carrot sticks topped with 4 tablespoons hummus

Equals 1 vegetable, 2 fats

Lunch

Spicy Shrimp Kabobs

2 cups salad tossed with 2 tablespoons vinaigrette dressing

1 cup fruit salad

Equals 3 vegetables, 1 fruit, 4 ounces protein, 2 fats

Snack

1 cup low-fat plain yogurt topped with 1 cup raspberries

Equals 1 milk, 1 fruit

Dinner

4 ounces flounder, sautéed in 1 teaspoon olive oil

1 cup frozen kale, thawed and sautéed in 1 teaspoon olive oil and 1 teaspoon minced garlic

1-1/2 cups cooked whole-grain pasta

Equals 2 vegetables, 3 starches, 4 ounces protein, 2 fats

Day 4

Breakfast

Bean, Ham, and Cheese Breakfast Burrito

Equals 2 starches, 4 ounces protein, 1 fat

Snack

1 cup diced papaya

12 almonds

Equals 1 fruit, 2 fats

Lunch

4 ounces chicken breast, grilled or broiled

1 cup chopped vegetables (onions, peppers, and mushrooms), stir-fried in 2 teaspoons olive oil

1 medium peach

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

Snack

1 cup low-fat plain yogurt

1 cup grapes

Equals 1 milk, 1 fruit

Dinner

2 ounces London broil, grilled or broiled

1 cup green beans, sautéed in 1 teaspoon olive oil

1 cup fat-free or low-fat milk

1 cup cooked wild rice

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

Day 5

Breakfast

1 cup blackberries

3/4 cup low-fat cottage cheese

1 cup cooked steel-cut oatmeal (prepared with water)

Equals 1 fruit, 2 starches, 3 ounces protein

Snack

1 small banana

1 cup low-fat plain yogurt or 1 cup low-fat milk

6 almonds

Equals 1 fruit, 1 milk, 1 fat

Lunch

Hummus and Avocado Sandwich

1 cup low-fat plain yogurt

Equals 1 vegetable, 1 milk, 2 starches, 3 fats

Snack

1 hard-boiled egg

1 slice 100% whole-grain toast topped with 2 teaspoons almond butter

Equals 1 starch, 1 fat, 1 ounce protein

Dinner

Pepper Steak with Fresh Vegetables

1 cup strawberries

2 cups shredded cabbage, steamed

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

Day 6

Breakfast

Veggie-Egg Muffins, 2 servings

1 cup low-fat plain yogurt

12 almonds

Equals 0.5 vegetable, 1 milk, 2 ounces protein, 2 fats

Snack

Chocolate-Drizzled Strawberries

Equals 1 fruit, 0.5 starch

Lunch

Hot and Spicy Vegetarian Chili

1 cup blueberries

Equals 1-1/2 vegetables, 1 fruit, 1.5 starches, 2 ounces protein, 1 fat

Snack

1/4 cup low-fat cottage cheese

1/2 cup pineapple

6 rye crisps

Equals 1 fruit, 1 starch, 1 ounce protein

Dinner

3 ounces chicken breast, grilled or broiled

1 cup chopped bell peppers, 1/2 cup chopped mushrooms, 1/2 cup chopped onions, stir-fried in 1 tablespoon soy sauce and 1 tablespoon olive oil

2/3 cup cooked brown rice

1 cup fat-free or low-fat milk

Equals 2 vegetables, 1 milk, 2 starches, 3 ounces protein, 3 fats

Day 7

Breakfast

1/2 cups liquid egg substitute (or 4 egg whites), scrambled

Yogurt parfait made with 1 cup low-fat yogurt, 1 cup mixed berries, and 2 tablespoons chopped walnuts

Equals 1 fruit, 1 milk, 2 ounces protein, 2 fats

Snack

1 medium plum

1 stick low-fat string cheese

Equals 1 fruit, 1 ounce protein

Lunch

Herb-Roasted Salmon

1 cup frozen spinach, thawed and sautéed in 1 teaspoon olive oil

1 cup cooked kidney beans

Half a grapefruit

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

Snack

1 cup low-fat plain yogurt topped with 1/2 cup whole-grain cereal

Equals 1 milk, 1 starch

Dinner

Whole-Grain Bruschetta Pizza, 1 serving

2 cups salad tossed with 2 tablespoons balsamic vinegar and 1 teaspoon olive oil

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

About This Article

This article is from the book:

About the book author:

Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS Early Show, ABC News, CBS News, Fox News, Fitness Magazine, and Prevention Magazine, among others.

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