Belly Fat Diet For Dummies
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The plan is perfect for the man who wants quick and permanent results. Level 1 is designed to last for only two weeks. At the end of these two weeks, you want to move into Level 2.

Day 1

Breakfast

Breadless Breakfast Quiche, 2 servings

Equals 2 vegetables, 4 ounces protein, 2 fats

Snack

1 cup lowfat plain yogurt topped with 1 cup blackberries

Equals 1 milk, 1 fruit

Lunch

Tuna and Salsa Stuffed Pepper, 2 servings

Equals 2 vegetables, 4 ounces protein

Snack

[Credit: ©iStockphoto.com/Elena Elisseeva 2009]
Credit: ©iStockphoto.com/Elena Elisseeva 2009

18 almonds

Equals 3 fats

Dinner

6 ounces chicken breast, grilled

10 asparagus spears (5 inches long), steamed and drizzled with 1 teaspoon olive oil

1 small sweet potato topped with 2 teaspoons olive oil-based spread

1 cup lowfat or fat-free milk

Equals 2 vegetables, 1 starchy vegetable, 1 milk, 6 ounces protein, 3 fats

Day 2

Breakfast

2 eggs, scrambled

1/2 cup diced potatoes, sautéed in 1 teaspoon olive oil

1 cup lowfat plain yogurt

Equals 1 starchy vegetable, 2 ounces protein, 1 fat

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

8 ounces flank steak, grilled or broiled

1 cup green beans, sautéed in 1 teaspoon olive oil

Equals 2 vegetables, 8 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)

Equals 2 ounces protein

Lunch

4 ounces turkey breast, baked

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

1 cup steamed broccoli

1 cup lowfat or fat-free milk or yogurt

Equals 2 vegetables, 1 starchy vegetable, 1 milk, 4 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, 2 servings

1 cup cauliflower, sautéed in 2 teaspoons olive oil

Equals 4 vegetables, 8 ounces protein, 2 fats

Day 4

Breakfast

1 medium apple, sliced and topped with 6 teaspoons natural almond butter

Equals 1 fruit, 3 fats

Snack

2 cups low-fat plain yogurt topped with 2 tablespoons chopped walnuts and 1 tablespoon cinnamon

Equals 2 milk, 2 fats

Lunch

Turkey Burger with Sweet Potato Fries (replace hamburger bun with a bed of lettuce or spinach leaves)

Equals 1 vegetable, 1 starchy vegetable, 4 ounces protein, 1 fat

Snack

1 cup raw bell pepper slices

2 ounces low-fat cheese

Equals 1 vegetable, 2 ounces protein

Dinner

Herb-Roasted Salmon, 2 servings

1 cup summer squash slices, steamed

Equals 2 vegetables, 8 ounces protein, 2 fats

Day 5

Breakfast

Veggie-Egg Muffin

Half a grapefruit

1 cup lowfat plain yogurt topped with 6 almonds

Equals 1/2 vegetable, 1 fruit, 1 milk, 2 ounces protein, 1 fat

Snack

30 pistachio nuts

Equals 3 fats

Lunch

Chicken Cordon Bleu, 2 servings

1-1/2 cups zucchini slices, sautéed in 2 teaspoons olive oil

Equals 3 vegetables, 8 ounces protein, 2 fats

Snack

1 cup lowfat plain yogurt topped with 2 tablespoons chopped walnuts

Equals 1 milk, 2 fats

Dinner

Roasted Pork Tenderloin with Vegetables

Equals 1 vegetable, 1 starchy vegetable, 4 ounces protein

Day 6

Breakfast

Omelet made with 1 cup egg substitute (or 8 egg whites), 1 ounce lowfat cheese, and 1/2 cup chopped onions and bell peppers that were sautéed in 1 teaspoon olive oil

Equals 1 vegetable, 5 ounces protein, 1 fat

Snack

Half a pomegranate

1 cup lowfat plain yogurt topped with 6 almonds

Equals 1 fruit, 1 milk, 1 fat

Lunch

Portobello Mushroom Salad

1 cup fat-free or lowfat milk

Equals 2.5 vegetables, 1 milk, 1.5 fats

Snack

Half an avocado

Equals 2 fats

Dinner

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

1/2 cup peas, steamed

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

Equals 2 vegetables, 1 starchy vegetable, 9 ounces protein, 2.5 fats

Day 7

Breakfast

1 cup lowfat yogurt topped with 1/4 cup dried tart cherries and 2 tablespoons chopped almonds

Equals 1 fruit, 1 milk, 2 fats

Snack

2 hard-boiled eggs

Equals 2 ounces protein

Lunch

Belly-Beating Bean Burrito (wrap burrito in lettuce leaves instead of a tortilla)

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

Snack

1 medium tomato, sliced

3 ounces fresh mozzarella, sliced

Equals 1 vegetable, 3 ounces protein, 3 fats

Dinner

Walnut-Encrusted Flounder, 2 servings

1 cup carrots, steamed

1 cup fat-free or lowfat milk

Equals 2 vegetables, 1 milk, 8 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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