Your Healthy Meal Plan for a Flat Belly. By Olivia Tarantino. Your excuses about not being able to eat healthy stop here. How many times have you made it your goal to have a healthy week of eating right? And how many times did that goal fly out the window by Wednesday? One of the hardest hurdles to jump over when it comes to eating well is preparation and a plan. And most of us just don't have the time! That's why we've come up with a realistic flat- belly meal plan for a healthy week. After all, study after study shows that healthy home cooking is the fastest way to weight loss success. You'll learn to cook simple, time- saving recipes that we bet you'll add to your weekly rotation. Below you'll find some of our favorite recipes to get you through the week. Each day (complete with three meals) comes out to under 1,3. Every recipe incorporates ingredients that help you burn fat, boost your metabolism, heal your gut, reduce weight- inducing inflammation, and keep you fuller longer. With some clever tricks (like adding bananas to sweeten your oatmeal) and by completely eschewing ultra- processed foods (which provide the average American with 9. So grab a pen and paper, get to the grocery store, and start cooking! You'll start feeling slimmer, less bloated, and have more energy in no time. Breakfast: Yogurt Parfait with Mixed Berries and Granola. Whether you're sleeping in or up before the sun, a yogurt parfait is the perfect way to start your Sunday. Packed with protein and slow- digesting fiber, this perfectly- portioned parfait will certainly tide you over until your late lunch or brunch. That's why this is one of our favorite healthy breakfast ideas. HOW TO MAKE IT: Add a spoonful of a cup of 2% Greek yogurt (if you haven't purchased it in bulk, this is also equivalent to a single container) to the bottom of a dish. Microwave a half a cup of frozen mixed berries with a teaspoon of lemon juice until lightly defrosted. Layer on top a quarter cup of mixed berries, and half of a third of a cup of granola. Add the second half of your yogurt, then the berries, and then finish with granola. NUTRITION: 2. 83 calories / 1. Lunch: Avocado Toast With Tomato and Fried Egg. This toast hits every part of the perfect fuel combination: lean protein from eggs, heart- healthy fat from avocado, and satiating, gut- healthy fiber from the bread and tomato. This magic trio will be a welcome substitution to that fat- laden breakfast of champions that only makes you feel sluggish and surprisingly hungry. HOW TO MAKE IT: While bread is toasting, fry two eggs sunny- side up or over easy (either way, experts recommend you keep the yolk runny, as the egg can contain up to 5. Mash half an avocado directly on the toast, and sprinkle with paprika, salt, and pepper. Here's the plan for week 1 By Meal plan created by Barbara Berkeley, MD March 12, 2009. The 1200 Calorie Indian Meal Plan for a Healthy Weight Loss. Layer on two slices of tomato and top with your eggs. NUTRITION: 3. 38 calories / 2. Snack: Hummus with Carrots and Cucumbers. This crunchy and creamy pair will be a perfect low- calorie snack to tide you over between meals today and throughout the week. Thanks to their high water content, carrots and cucumbers are two of the most satiating and hydrating low- cal veggies out there. And pairing them with protein- and fiber- rich hummus makes for a near- perfect weight loss snack. With just a single can of chickpeas, this recipe makes enough for a week's worth of snacks! HOW TO MAKE IT: Watch our instruction video here! Drain and rinse a 1. Add a clove of garlic, 2 teaspoons of ground cumin, the 2 tablespoons juice from 1 lemon, . While it's blending, slowly drizzle in a . Top with a sprinkle of paprika before serving! NUTRITION: 1. 10 calories / 6 g fat / 1. We're pulling out all the tips and tricks to make this flat- belly meal plan meal- prep- ready. Tonight, you'll be preparing dinner for two nights and three days worth of breakfast. For your dinner tonight. Chicken is a versatile, lean protein that's rich in selenium. Quinoa is an ancient grain that's touted for its micronutrients, anti- inflammatory phytonutrients, and antioxidants, like fat- burning quercetin. And, of course, we're getting in a rainbow of veggies to reap the unique properties of each. HOW TO MAKE IT: Preheat oven to 4. F. Put two skin- on chicken breasts (about 1 pound) on a baking sheet, coating with olive oil, salt, pepper, and dried rosemary, to taste. Next, chop up a sweet onion, half a pound of red pepper(s), a pound of carrots, and half a pound of brussels sprouts. Toss to coat in 2 tablespoons of olive oil with 2 cloves of garlic. Season with salt and pepper. Throw everything on one tray and cook for 2. F. Meanwhile, you can cook your quinoa according to package instructions. NUTRITION (makes 4 servings): 5. Total Nutrition for the Day: 1,2. Meal Prep for Tomorrow: Steel- Cut Overnight Oats. Before hitting the hay, prepare breakfast for half of the week tonight! This recipe makes enough for 4 breakfasts, of which we're only using 3 servings this week, so you can finish the last serving next Sunday (just throw a portion in the freezer tomorrow to keep it fresh)! We're using the overnight oats method to cut down on time since we've chosen to use one of the longer- cooking oats, steel- cut. They might take longer to prepare, but steel- cut oats are one of the best cuts out there. They're lower on the glycemic index than rolled or instant oats, meaning they'll keep you fuller, longer. These oats are also loaded with vitamins B1 (thiamine) and B2 (riboflavin), which are so important, the government usually enriches your cereal with them! HOW TO MAKE IT: Boil 4 cups of water in a pot. Add one cup of steel- cut oats and simmer for 1 minute. Cover the pot, allow it to cool, and then store in the pot overnight in the refrigerator. Yes, it's that easy. Meal Prep for Later This Week: Turkey Meatballs and Turkey Burger. These ground turkey meatballs and burger are so easy to make, and they're packed with flavor. By flavor, we mean iron- rich spinach and prebiotic- providing onions. In fact, both spinach and onions are a source of prebiotics, a food source for your gut bugs. When your belly bacteria are fed well, they can help you shed those extra few pounds and even improve your mood! Tonight, you'll be making meatballs for a spaghetti squash dish and a turkey patty for a turkey burger. HOW TO MAKE IT: Cook down . In a separate bowl, combine three- quarters of a pound of lean ground turkey with a third of a cup of breadcrumbs, 1 egg, and then the cooled onion and spinach. Season with salt, pepper, dried thyme and oregano, and a tablespoon of Worcestershire sauce. Combine with hands, and use two- thirds of the mixture to form 1. The last third of the mixture (about ! Place the meatballs and patty on a tray for about 2. Once cooled to touch, place both in freezer- safe containers to be used later this week. Breakfast: Steel- Cut Overnight Oats with Cinnamon, Banana, and Walnuts. We love this recipe because there's no health- harming added sugar! The sweetness of the ripe bananas and warmth of the cinnamon is enough to boost the flavor of the earthy oats. What's more, the blood- sugar balancing effect of the cinnamon will elongate the staying power of these oats. Happy Monday, indeed! HOW TO MAKE IT: Take the oats out of the pot and pour into a resealable container. For this morning, combine a cup of oats, a teaspoon of cinnamon or pumpkin pie spice (includes nutmeg, cloves, and ginger), half a banana (sliced), about 5 chopped walnuts, and a quarter cup of almond milk, or your milk of choice. Place in the microwave for a minute, stir, and enjoy! NUTRITION: 4. 08 calories / 1. Lunch: Leftover Chicken, Roasted Veggies, and Quinoa. 14-Day Pritikin Meal Plan Jumpstart your Pritikin Program and start seeing benefits right away with our 14-Day Pritikin Meal Plan For Health and Weight Loss. 14 Day Paleo Diet Plan. Here is a full Two Week Paleo Meal Plan full of delicious, healthy, natural meals and recipes to help you lose weight and get fit. My 4 day Weight Loss Program will show you how to Lose Weight Fast in 4 Days! The best weight loss plan for Fast Weight Loss. This meal plan will help you follow a healthful diet for a whole week. You don't need to follow the days in order; you can choose any meal plan, skip one or repeat as.Customize Your 7-Day Macro Meal Plan With These Mix-and-Match Weight-Loss Recipes. How to Burn Fat and Stay Healthy. Fad diets that promise dramatic, fast weight loss are tempting, but are rarely the healthiest option.http://tn.gov/health/article. Combine . You'll be making a piece of sockeye salmon (or wild salmon of your choice, just not farmed Atlantic) with roasted asparagus and brown rice. An important part of the flat- belly diet is getting in those anti- inflammatory, brain- protecting omega- 3s that will help you lose weight and improve your health, and salmon is teeming with them. Plus, you'll get in a serving of prebiotics via the asparagus to start healing your gut and decrease the inflammation that's causing weight gain. HOW TO MAKE IT: Preheat oven to 4. F. Lay two 5- oz servings of salmon (skin side down) on a lightly oiled tray alongside a small bunch of asparagus. Season salmon with salt, pepper, and paprika, and the asparagus with salt and pepper. Drizzle over 2 tablespoons of garlic- infused olive oil and the juice from half a lemon. Place in oven and cook until fish flakes easily with a fork, about 1. In the meantime, cook up 3 servings of brown rice . Save two- thirds of the asparagus and the second salmon fillet for leftovers. NUTRITION: 4. 38 calories / 1. Total Nutrition for the Day: 1,1. Breakfast: Mixed Frozen Berry Smoothie. Keeping a bag of frozen fruit in your freezer makes it so easy to whip up this portable smoothie. Besides the convenience, frozen fruit can also be healthier than fresh fruit in the off- season because frozen fruit is picked at its peak and is full of free- radical- fighting antioxidants. What's more, the act of freezing the fruit may also help release some of those antioxidants as the ice crystals can burst open the cells in which they're stored! We like putting yogurt in our smoothies to add a little fat and protein and spinach to add fiber. And either a tablespoon of ground flaxseed or chia seeds for their anti- inflammatory omega- 3s. All three will help to blunt any spike in blood sugar from the fruit (which also have their own source of fiber). HOW TO MAKE IT: Combine . Blend until it reaches your desired consistency, adding water to thin if necessary. Feel free to mix up the flavor combination next week with any one of these 2. Best Yogurt Smoothies for Weight Loss? That'll be your protein for lunch! To complement the spicy paprika on the salmon, we've chosen to do a take on a fajita salad. Our favorite part is the simple cilantro- lime salad dressing. Making your own dressing at home can save you 1. Check out these surprising foods with added sugar. HOW TO MAKE IT: Combine piece of salmon, .
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