The annoying flat belly diet ads

stitches1I am so sick of those flat-belly rule ads.  Do I want to get rid of belly fat?  Sure.  Let’s be real: I’m a gamer and a crafter.  Uh, I think I gots me a jelly roll to ditch.  Should I make some simple changes so I don’t end up like Stiches over there?  Yar. Do I want to learn the one rule of a flat stomach?  Sure, one is an easy number to remember.  Do I want to stare at an image of somone (else) with Dunlop’s  disease*?  No.  No, sir.  No, thank you.  GTFO.

So finally, being the sheep that I am, I looked at one of the (multitudes) of ads and noticed they said the diet was “as seen on Rachel Ray, Good Morning America, Sesame Street, Spare Change…”  I did some poking and found free recipes and more information about the diet.

I am a big fan of trying before you buy. So I’m saving up these recipes and other info I find.  It’s out there, and it’s free.  Maybe I’ll buy the book at some point, if this turns out to be smart and not faddy after all.

Anyway, here’s what I found out:  include monounsaturated fatty acids.  Good fats, basically.  Nuts, seeds, avocados, olive oil.  It’s all common sense stuff.  Eat more veggies, exercise more, eat good fats, not bad fats.  Ok, easy enough.  But I’m pretty unimaginative when it comes to meals.

I found 25 free sample meals (clicky for pictures or below for text-only, and for the love of Pete, don’t go buying their named-brand foods.  You can get any yogurt, bagel, or tuna you want.  You realize they give us those recipes for free so they can peddle their sponsors’ wares, right?).  A sample day of meals (below). A full week of meals (below). Hope ya like chicken, cause there are 10 free recipesAt least I got chicken. “Breakfast” smoothies (as if I’d only eat them in the morning.  Ha!). Oh yeah, and chocolate is on the menu.

The rest of the post is just recipes and meals.

10 Chicken recipes:

Chicken-Olive Sauté

Olives, tomatoes, and fresh herbs make this tummy-flattening dish a winner.

Time: 30 minutes
Servings: 4

Ingredients
• 1 Tbsp olive oil
• 1 lg onion, coarsely chopped
• 3 lg cloves garlic, minced
• 1 tsp chopped fresh rosemary or 3/4 tsp dried rosemary, crumbled
• 1 lb boneless, skinless chicken breast, cut into 1″ pieces
• 1/4 tsp freshly ground black pepper
• 40 lg pitted kalamata olives, sliced (about 1 1/3 c), MUFA
• 8 oz lg cherry tomatoes, halved, or 2 med tomatoes, cut into 1/2″ pieces (about 1 1/2 c)

Directions

1. Warm oil in large nonstick skillet over medium-high heat. Add onion, garlic, and rosemary and cook, stirring often, until tender and just starting to brown, 3 to 4 minutes.
2. Add chicken, sprinkle with pepper, and stir. Cook, turning often, until no longer pink, 5 to 7 minutes. Add olives. Cook and stir 1 minute until heated and fragrant. Stir in tomatoes. Reduce heat to medium-low, cover, and cook 4 to 5 minutes longer, until tomatoes are heated and juicy. Serve over rice or couscous, if desired.

Nutritional info per serving: (sauté only) 286 cal, 25 g pro, 10 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 63 mg chol, 671 mg sodium

Flat Belly Bonus:Kalamata olives ripen on the tree, so they have higher oil content–and therefore more belly-slimming MUFA–than regular canned or jarred types.

Grilled Chicken Breasts with Plum and Walnut Relish

Sweet plums are blended with citrus zest, a little spice, and crunchy walnuts, to create a delightfully flavored, low-calorie chicken topping.

Time: 28 minutes + standing time
Servings: 4

Ingredients
• 2 med black plums, pitted and chopped (1 1/2 c)
• 1/2 c orange juice, divided
• 1/4 sm red onion, chopped (2 Tbsp)
• 1 Tbsp honey
• 1 1/2 tsp freshly grated orange zest, divided
• 1/2 c chopped walnuts (MUFA)
• 2 tsp olive oil
• 1/4 tsp salt
• 1/4 tsp red-pepper flakes
• 4 boneless, skinless chicken breast halves (6 oz each)

Directions

1. Prepare relish: Combine plums, 1/4 cup of the orange juice, onion, honey, and 1/2 teaspoon of the orange zest in medium bowl. Stir in walnuts (yields 2 cups).

2. Mix oil, salt, red-pepper flakes, and remaining 1/4 cup orange juice and 1 teaspoon orange zest in pie plate or shallow dish with fork. Add chicken and turn to coat. Let relish and chicken stand 10 to 20 minutes.

3. Heat grill to medium-high or coat grill pan with cooking spray and heat 3 minutes over medium heat. Grill chicken, turning once, about 10 minutes or until browned and internal temp is 170°F and juices run clear. Serve with relish.

Nutritional info per serving: 362 cal, 37 g pro, 18 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 94 mg chol, 228 mg sodium

Flat Belly Bonus:Citrus zest enhances the flavor of just about any dish for virtually no calories. Wash the fruit well and grate the peel right before adding, in order to preserve the delicate, aromatic oils and beneficial compounds it contains.

Crunchy Almond-Crusted Chicken

This recipe is proof it doesn’t take a long list of ingredients to make a healthy, mouthwatering dinner.

Time: 15
Servings: 1

Ingredients
• 5 oz boneless, skinless chicken breast
• 1 Tbsp cornstarch
• 1/4 c fat-free egg substitute
• 2 Tbsp finely chopped almonds

Directions

1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.

2. Coat a small, nonstick skillet with nonstick cooking spray and heat over medium heat. Cook the chicken 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F.

Nutritional info per serving: 310 cal, 43 g pro, 10 g carb, 1 g fiber, 10 g fat, 204 mg sodium

Make It a Flat Belly Diet Meal! Serve with 1/4 cup nonfat cottage cheese and 1 cup grape tomatoes for an additional 70 calories.

Chicken, Broccoli, and Cashew Stir-Fry

Stir-fry is fast, easy and delicious. We’ve turned ours into a tasty, nutty entrée perfect for poultry lovers.

Time: 40
Servings: 4

Ingredients
• 3 c sm broccoli florets with short stems (about 1/2 lb crowns)
• 2 lg carrots, cut into thin diagonal slices (2 c)
• 5 oz soba noodles
• 1 Tbsp olive oil
• 1 Tbsp minced fresh ginger
• 3 lg cloves garlic, minced
• 2 boneless, skinless chicken breast halves (6 oz each), sliced crosswise
• 1 Tbsp reduced-sodium soy sauce
• 1 tsp toasted sesame oil
• 3 med scallions, thinly sliced (about 1/2 c)
• 1/2 c reduced-sodium, fat-free chicken broth
• 1/2 c raw, unsalted cashews (3 oz), lightly toasted (MUFA)

Directions

1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper.

2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.

3. Stir in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.

Nutritional info per serving: 398 cal, 30 g pro, 42 g carb, 5 g fiber, 14.5 g fat, 2.5 g sat fat, 47 mg chol, 366 mg sodium

Flat Belly Bonus:Chicken supplies B vitamins such as niacin and B6, which help keep metabolism, your engine, running smoothly–a must when you’re trying to lose weight.

Chicken with Citrus-Avocado Salsa

Break out of a recipe rut with this innovative dish. Figure-friendly poached chicken is mixed with fresh ingredients to make a homemade salsa served on a bed of lettuce.

Time: 19
Servings: 4

Ingredients
• 4 boneless, skinless chicken breast halves (about 6 oz each)
• 1 ruby red grapefruit
• 1 c cubed avocado (MUFA) (about 1 med)
• 4 radishes, thinly sliced
• 1/4 c chopped fresh basil leaves
• 1/8 tsp salt
• 4 leaves red or green leaf lettuce (optional)

Directions

1. Place chicken in large saucepan with 4 cups salted water, and bring to a boil over high heat. Turn off heat, cover, and let stand 15 minutes or until a thermometer inserted into thickest portion registers 160°F.

2. Remove peel and pith from grapefruit with knife while chicken cooks. Working over a bowl to catch juice, free each segment from its membrane and cut segments into bite-size pieces, dropping them into bowl. Add avocado, radishes, basil, and salt. Toss gently to mix.

3. Drain chicken (discard liquid) and cut crosswise into 1/2″ slices. Divide grapefruit mixture into 4 portions and add a quarter of the chicken to each, drizzling chicken with grapefruit juice. Serve over lettuce leaves (if using) and garnish with additional basil leaves, if desired.

Nutritional info per serving: 269 cal, 41 g pro, 9 g carb, 3 g fiber, 7.5 g fat, 1.5 g sat fat, 99 mg chol, 188 mg sodium

Make It a Flat Belly Diet Meal! Serve with 1/2 cup of cooked brown rice for an additional 108 calories.

Capellini with Pine Nuts, Sun-Dried Tomatoes, and Chicken

Prepare chicken breast tenderloins in a fresh new way. We’ve eliminated the need for high-fat cream or butter sauces by adding flavor-packed ingredients such as sun-dried tomatoes, nuts, and fresh herbs.

Time: 20
Servings: 4

Ingredients
• 4 oz whole wheat capellini or angel hair pasta
• 3 oz dry-packed sun-dried tomatoes
• 1 1/2 Tbsp olive oil
• 8 oz chicken breast tenderloins, cut into bite-size pieces
• 1/8 tsp salt
• 3 cloves garlic, minced
• 1/4-1/2 tsp red-pepper flakes
• 1/4 c sliced fresh basil
• 1/2 c pine nuts, toasted (MUFA)

Directions

1. Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.

2. Heat oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2 to 3 minutes until chicken is completely cooked.

3. Drain pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired.

Nutritional info per serving: 387 cal, 22 g pro, 36 g carb, 6 g fiber, 19 g fat, 2 g sat fat, 33 mg chol, 562 mg sodium

Flat Belly Diet BonusFlavor-packed ingredients such as sun-dried tomatoes, nuts, and fresh herbs eliminate the need for high-fat cream or butter sauces.

Leafy Grilled Chicken Salad with Creamy Balsamic Dressing

Dressings don’t have to be boring! White bean puree adds velvety richness and a boost of fiber to this salad so you feel full after just one serving.

Time: 10
Servings: 4

Ingredients
• 1/2 c canned no-salt-added great Northern beans, rinsed and drained
• 1/4 c extra virgin olive oil (MUFA)
• 3 Tbsp balsamic vinegar
• 2 lg cloves garlic
• 8 lg fresh basil leaves
• 1/8 tsp salt
• 5 oz mixed baby greens
• 1 1/2 c pre-grilled chicken breast strips
• 1/4 lg red onion, thinly sliced (1/4 c)
• 1 c grape tomatoes or halved cherry tomatoes

Directions

1. Prepare dressing: Puree beans, oil, vinegar, garlic, basil, and salt in blender until smooth (makes 1 cup).

2. Arrange greens among 4 plates. Top evenly with chicken, onion, and tomatoes. Drizzle with 1/4 cup of the dressing.

Nutritional info per serving: 256 cal, 15 g pro, 14 g carb, 3 g fiber, 15.5 g fat, 2.5 g sat fat, 41 mg chol, 533 mg sodium

Flat Belly Diet Bonus Creamy dressings don’t have to be fattening. The white bean puree in this recipe adds velvety richness while boosting fiber to help you feel full.

Key West Chicken-Avocado Sandwiches

Ditch your old sandwich standby and pack a lunch with real flavor. Whole grains, healthy proteins, and tummy-trimming ingredients make this a healthy and filling meal.

Time: 15
Servings: 4

Ingredients
• 1 c mashed Florida avocado (MUFA), about 1 med
• 1 Tbsp freshly squeezed limejuice (about 1/2 lime)
• 1/2 tsp green pepper sauce (we used Tabasco), optional
• 1 c baby spinach
• 10 oz grilled or roasted chicken breast, sliced (about 2 c)
• 1 mango, peeled, pitted, and sliced (about 1 c)
• 4 sm whole grain rolls (2 oz each), split

Directions

1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.

2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.

Nutritional info per serving: 367 cal, 29 g pro, 41 g carb, 8 g fiber, 11 g fat, 2.5 g sat fat, 60 mg chol, 355 mg sodium

Flat Belly Diet BonusWhen buying rolls, check the calorie count (aim for 150 to 180) on the nutrition label. It’s easy to overdo it on bread–even the whole wheat kind!

Chicken and Salad Pizza

No need to feel guilty about eating pizza. We cut calories, added belly-slimming MUFAs, and turned this splurge into a slice of diet heaven.

Time: 30
Servings: 4

Ingredients
• 1/4 c extra virgin olive oil (MUFA), divided
• 1 Tbsp + 2 tsp red wine vinegar
• 1/2 tsp dried oregano
• 1/4 tsp freshly ground black pepper
• 1/8 tsp salt
• 2 c skinless shredded rotisserie chicken breast (8 oz) or leftover roasted chicken breast
• 2 med tomatoes (8 oz), cut into 1/2″ pieces
• 1/2 c coarsely chopped jarred roasted red peppers, blotted dry
• 1/2 sm red onion, chopped (1/4 c)
• 1/2 pkg (10 oz) Italian salad mix (5 c loosely packed)
• 2 oz reduced-fat goat cheese, crumbled
• 4 whole grain flatbread wraps (10″ rectangle), we used Flatout
• 2 cloves garlic, crushed

Directions

1. Preheat oven to 350°F.

2. Mix 2 tablespoons of the oil with vinegar, oregano, black pepper, and salt in large bowl. Stir in chicken, tomatoes, red peppers, and onion. Toss to mix. Place greens and cheese on top (don’t toss).

3. Put wraps on 2 baking sheets. Pour remaining 2 tablespoons oil into small bowl and stir in garlic. Spoon oil over each wrap and spread evenly. Bake 10 to 12 minutes until lightly crisped.

4. Place a wrap on each of 4 plates. Toss salad and spoon about 11/2 cups on each wrap. Serve with a knife and fork.

Nutritional info per serving: 377 cal, 30 g pro, 24 g carb, 10 g fiber, 20.5 g fat, 3.5 g sat fat, 51 mg chol, 637 mg sodium

Flat Belly Diet BonusTry a flavor-infused olive oil in the vinaigrette (varieties include lemon and grapefruit; sold in specialty and natural food stores). It’s a MUFA-rich way to make this–or any–salad more enticing!

25 meals:

Note: use your brain and buy or make any of these ingredients.  You don’t have to get the named brand.

Farm Fresh Egg & Cheese Sandwich

Drizzle one toasted whole wheat English muffin with 1 Tbsp Olivado Avocado Zest Oil (MUFA). Fill the muffin with one large poached egg, 1 slice reduced-fat Swiss cheese, and half of a medium vine-ripened tomato, sliced.

Total calories: 387

Salmon & Snow Pea Pasta

Toss 1 cup cooked (2 oz dry) Barilla Whole Grain Rotini with 1 Tbsp extra virgin olive oil (MUFA), 1 tsp minced garlic, 1/4 cup canned drained and rinsed salmon, and 1/2 cup snow peas.

Total calories: 422

Meatball Parmesan Pita

Brush the inside of half of a 6 1/2″ whole wheat pita with 1 Tbsp extra virgin olive oil (MUFA), fill with 3 heated Bove’s Meatballs and 1 tsp grated Parmesan cheese, and serve with 1/4 c marinara sauce for dipping.

Total calories: 406

Tomato Mozzarella Pesto Salad

Layer 1 oz of fresh sliced mozzarella with two sliced plum tomatoes and five fresh sliced basil leaves, drizzle with 2 Tbsp Le Grand Garden Pesto (MUFA), and serve with one crusty whole wheat roll.

Total calories: 393

Creamy Rice “Pudding” with Raisins

Combine one container of cooked Minute Ready to Serve Brown Rice with 1 Tbsp flaxseed oil (MUFA), 1 tsp vanilla extract, 4 oz fat-free milk, and 2 Tbsp raisins.

Total calories: 398

Chilled Balsamic Seafood Salad

Toss in medium bowl one pouch of Chicken of the Sea Healthy Selections Light Tuna with 1/2 cup cooked, chilled whole wheat pasta spirals; 2 Tbsp light balsamic vinaigrette; 1/4 cup green bell pepper, diced; and 10 large sliced black olives (MUFA).

Total calories: 398

Mediterranean Breakfast Wrap

Fill a 100% whole wheat wrap with 1/2 cup egg whites, scrambled; 1 oz feta cheese; 1 diced plum tomato; and 10 large sliced black Lindsay Naturals Olives (MUFA).

Total calories: 364

Swift & Savory Combo

Pair Kashi Turkey Fiesta Pocket Bread Sandwich with salad made from half of a head of torn romaine tossed with 2 Tbsp light balsamic vinaigrette, 1 tsp grated Parmesan cheese, and 10 large sliced black olives (MUFA).

Total calories: 425

Greek Indulgence

Pair one serving of Mary’s Gone Crackers Sticks & Twigs with 10 large green olives (MUFA), 1 cup red grapes, and 1 oz reduced-fat sharp Cheddar cheese.

Total calories: 371

Blissful Bites

Pair one Tribe Hummus Snacker with 1 cup sliced red bell pepper, one 4-inch whole wheat pita, 10 large green olives (MUFA), and 1 large pear.

Total calories: 386

Tex Mex Burger

Fill a toasted whole wheat bun with one black bean veggie burger, one slice reduced-fat Cheddar cheese, one Wholly Guacamole 100 Calorie Snack Pack (MUFA) and five rings of fresh red onions.

Total calories: 390

Southwest Breakfast Tacos

Fill three soft corn tortillas with the following ingredients: 1/2 cup egg whites, scrambled; 1/4 cup sliced Hass avocado (MUFA), 1/4 cup low-fat shredded Cheddar cheese, and 1/4 cup Pace Salsa Verde.

Total calories: 363

BBQ Smoked Turkey Wrap

Fill a 100% whole wheat wrap with 4 oz smoked deli turkey, 2 Tbsp OrganicVille Original BBQ Sauce, and 1/4 cup sliced Hass avocado (MUFA).

Total calories: 389

FoodShouldTasteGood Buffalo Tortilla Chips

Serve 1 oz FoodShouldTasteGood Buffalo Tortilla Chips with dip: ½ cup refried beans, ¼ cup low-fat shredded Cheddar cheese, ¼ cup salsa, and ¼ cup sliced avocado (MUFA).

Total: 373 calories

Fiery Fiesta

Serve ½ cup Eden Organic Spanish Rice and Beans with salad: half of a head of torn romaine, ½ cup salsa, ¼ cup low-fat shredded Cheddar cheese, and ¼ cup sliced Hass avocado (MUFA).

Total calories: 326

Spaghetti Squash with Roquefort

Toss 1 cup cooked spaghetti squash with 2 Tbsp Stonewall Kitchen Pumpkin Pesto, garnish with 1 oz crumbled Roquefort and 2 Tbsp chopped walnuts (MUFA). Serve with ½ rotisserie chicken breast.

Total calories: 401

Cashew-Buttered Bagel

Spread one toasted Rudi’s Organic Bakery Multigrain Bagel with 2 Tbsp natural cashew butter (MUFA) and serve with one clementine and 4 oz fat-free milk.

Total calories: 427

Nutty Apple Dipper

Serve 2 Tbsp Peanut Butter & Co. Mighty Maple (MUFA) with wedges of one large apple and 1 cup fat-free milk.

Total calories: 379

Shrimp & Squash Penne

Mix ½ cup Farmer’s Market Organic Butternut Squash Puree with 1 cup canned diced Italian tomatoes and one 4.5-oz can shrimp, drained and rinsed. Heat mixture through, spoon over ½ cup cooked whole wheat pasta penne, and garnish with 2 Tbsp pine nuts (MUFA).

Total calories: 419

Creamy Yogurt Indulgence

Enjoy one Kraft Liveactive Chocolate Raspberry Chewy Granola Bar with a mixture of 5.3 oz fat-free plain Greek yogurt mixed with 1 small sliced banana and 2 Tbsp almonds (MUFA).

Total calories: 429

Chewy Chocolate Trio

Enjoy one serving (one-third of bar) of Dove Cranberry Almond Dark Chocolate (MUFA) with 1 cup fat-free milk and ½ cup unsweetened dried apricots.

Total calories: 359

Comfort Cup

Combine ¼ cup nonfat ricotta with ¼ cup Back to Nature Sonoma Berry Blend and ¼ cup semisweet chocolate chips (MUFA), and sprinkle with 1 Tbsp whole oats.

Total calories: 425

Sweet & Savory Blend

Combine 1 oz Seapoint Farms Dry Roasted Edamame Goji Blend with ¼ cup semisweet chocolate chips (MUFA) and serve with 1 cup fat-free milk.

Total calories: 410

Sweet Tart Treat

Mix one 6 oz container Chobani Vanilla Nonfat Greek Yogurt with ¼ c semisweet chocolate chips (MUFA) and one large peeled and sliced kiwifruit.

Total calories: 383

Strawberry Cocoa Blast

Top Kozy Shack Vanilla Soy Pudding with 1 cup unsweetened frozen strawberries, thawed, and ¼ cup semisweet chocolate chips (MUFA).

Total calories: 394

Smoothies:

Mango Surprise

SERVINGS: 1

¼ cup mango cubes

¼ cup mashed ripe avocado (MUFA)

½ cup mango juice

¼ cup fat-free vanilla yogurt

1 Tbsp freshly squeezed lime juice

1 Tbsp sugar

6 ice cubes

Combine the mango, avocado, mango juice, yogurt, lime juice, sugar, and ice cubes in a blender. Process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired, and serve.
Nutritional Info Per Serving

268 calories, 5 g protein, 53 g carbohydrates, 6 g fat, 1 g saturated fat, 1 mg cholesterol, 84 mg sodium, 4 g fiber

Blueberry Smoothie
A berry-licious breakfast or snack, perfect for the Flat Belly Diet jumpstart

SERVINGS: 1

1 cup skim milk
1 cup frozen unsweetened blueberries
1 Tbsp cold-pressed organic flaxseed oil (MUFA)

Place milk and frozen unsweetened blueberries in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

Peanut Butter and Banana

Peanut Butter and Banana Smoothie
Natural peanut butter lends texture to this hearty breakfast drink from the Flat Belly Diet Cookbook

SERVINGS: 1

½ cup fat-free milk
½ cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter (MUFA)

¼ very ripe banana
1 Tbsp honey
4 ice cubes

Combine the milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass and serve.
Nutritional Info Per Serving

410 calories, 19 g protein, 50 g carbohydrates, 16 g fat, 2 g saturated fat, 5 mg cholesterol, 289 mg sodium, 3 g fiber

Vanilla Yogurt and Blueberry

Vanilla Yogurt and Blueberry Smoothie
A berry sweet and satisfying Flat Belly Diet snack

SERVINGS: 1

1 cup skim or soy milk
6 oz (80-calorie) vanilla yogurt
1 cup fresh blueberries
1 Tbsp flaxseed oil
(MUFA)

Handful of ice OR 1 cup frozen blueberries

Combine milk, yogurt, and fresh blueberries plus ice OR frozen blueberries in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil.
Nutritional Info Per Serving

360 calories

Chocolate Delight

Chocolate Delight Smoothie
Curb sweet cravings with this perfect MUFA-rich, Flat Belly Diet snack

SERVINGS: 1

½ cup skim or soy milk
6 oz (80-calorie) vanilla yogurt
1/4 cup chocolate chips (MUFA)

1 cup fresh raspberries
Handful of ice OR 1 cup frozen raspberries

Combine milk, yogurt, chocolate chips, and fresh raspberries plus ice OR frozen raspberries in a blender. Blend for 1 minute, transfer to a glass, and eat with a spoon.
Nutritional Info Per Serving

387 calories

Sweet Peach

Sweet Peach Smoothie
A smoothie makes a delicious snack on the Flat Belly Diet jumpstart

SERVINGS: 1

1 cup skim milk
1 cup frozen unsweetened peaches
2 tsp cold-pressed organic flaxseed oil (MUFA)

Place milk and frozen, unsweetened peaches in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

Citrus Infusion

Citrus Infusion Smoothie
Lemon and orange blend for a tropical Flat Belly Diet drink

SERVINGS: 1

1 cup skim or soy milk
6oz (80-calorie) lemon yogurt
1 medium orange peeled, cleaned, and sliced into sections
1 Tbsp flaxseed oil (MUFA)

Handful of ice

 

Combine milk, yogurt, orange, and ice in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil.

Nutritional Info Per Serving

370 calories

Apple-a-Day

Apple-a-Day Smoothie
Try this taste-bud pleasing drink from the Flat Belly Diet

SERVINGS: 1

1/2 cup skim or soy milk
6oz (80-calorie) vanilla yogurt
1 tsp apple pie spice
1 medium apple peeled and chopped
2 Tbsp cashew butter (MUFA)

Handful of ice

Combine milk, yogurt, apple pie spice, apple, cashew butter, and ice in blender. Blend for 1 minute, transfer to a glass, and eat with a spoon.

Nutritional Info Per Serving

388 calories

Perfect Pineapple

Pineapple Smoothie
A refreshing Flat Belly Diet jumpstart snack

SERVINGS: 1

1 cup skim milk
4 oz canned pineapple tidbits in juice
1 Tbsp cold-pressed organic flaxseed oil (MUFA)
Handful of ice

Place milk, canned pineapple in blender, add of ice, and whip for 1 minute. Transfer to glass and stir in flaxseed oil.

Scrumptious Strawberry

Strawberry Smoothie
Kick off the Flat Belly Diet 4-day jumpstart with this refreshing drink

SERVINGS: 1

1 cup skim milk
1 cup frozen, unsweetened strawberries
2 tsp cold-pressed organic flaxseed oil (MUFA)

Combine skim milk and frozen, unsweetened strawberries in blender. Blend, transfer to glass, and stir in flaxseed oil.

A sample meal day:

Breakfast

1 cup Rice Krispies with 1 cup skim milk
1/4 cup sunflower seeds
4 oz. pineapple tidbits in juice
1 glass of “Sassy” water

Lunch

3 oz. chunk light tuna in water
1 cup steamed baby carrots
1 piece of light string cheese
1 glass of “Sassy” water

Dinner

4 oz. grilled tilapia
1 cup steamed green beans
1/2 cup roasted red potatoes drizzled with olive oil
1 glass of “Sassy” water

Flat Belly Diet Sample Meals

Breakfast

Banana Waffle
1 frozen Lifestream Organic Flax Plus Waffle topped with 1/2 cup sliced banana and
sprinkled with cinnamon, nutmeg, and 2 tbsp MUFA-rich pecans

Lunch

Flat Belly Tacos
4 warm corn tortillas filled evenly with 1/2 cup micro waved Boca Ground Burger
crumbles, and topped with 1/2 cup fresh baby spinach leaves, 1/4 cup salsa, and 1/4
cup MUFA-rich sliced avocado

Dinner

Salmon Steak
3 oz. grilled wild Alaskan salmon served with 1 1/2 cups frozen Cascadian Farm
Organic Cut Green Beans, steamed or microwave, and dressed with freshly ground
white pepper and 2 tbsp MUFA-rich sliced almonds

The principles of the Flat Belly Diet are simple: Have four 400-calorie meals a day (including one snack you can consume in the morning or afternoon); eat every 4 hours; and have a MUFA-rich food (boldfaced) at each meal. This menu (get the Shopping List!) can help you lose up to 15 pounds this month:

[Nim’s note: the shopping list makes you think you have to enter a name and email address.  Leave the name blanks as they are and enter something like spam@prevention.com for the email.  You’ll get the pdf without giving up your personal info.]

MONDAY

Breakfast: Banana Split Oatmeal
Cook 1/2 c dry old-fashioned 1-minute oats with water (to desired consistency) and top with 1/4 c microwaved frozen strawberries, 1/4 c sliced banana, 1 Tbsp semisweet chocolate chips, and 2 Tbsp almonds. Total Calories = 359

Lunch: Mediterranean Sandwich
Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade; fill with 2 oz deli turkey, 1/4 c sliced red onion, 1/2 sliced fresh plum tomato, and 3 large romaine lettuce leaves. Serve with 1/2 cup sliced banana. Total Calories = 400

Dinner Ricotta Calzone
Mix 1/4 c nonfat ricotta cheese with 2 sun-dried tomatoes, diced; 1 Tbsp extra virgin olive oil; 1 tsp minced garlic; and 4 fresh basil leaves, sliced, and stuff into 1 multigrain pita. Warm under broiler until pita is golden and cheese is bubbly. Serve with 1/2 c marinara sauce for dipping. Total Calories = 399

Snack: 1 stick low-fat string cheese, 1 pineapple fruit cup (in juice), 1 c baby carrots, and 2 Tbsp sunflower seeds. Total Calories = 340

TUESDAY

Breakfast: Vanilla Fruit-and-Nut Parfait
Mix 1 1/2 c whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1 c blueberries, and 2 Tbsp almonds. Total Calories = 354

Lunch: Chicken Lettuce Wraps
Brush 4 oz organic grilled chicken breast, chilled, with 2 Tbsp marinade (such as China Blue Scallion ginger glaze); combine with 1/4 c shredded carrots and wrap in 4 large romaine leaves. Dip 1/4 c baby carrots into 2 Tbsp hummus sprinkled with 2 Tbsp pine nuts. Total Calories = 392

Dinner: California Burger
Place a veggie burger between 2 slices of sesame-sprouted whole grain bread dressed with 1 Tbsp Dijon mustard, 3 large romaine leaves, 1/2 fresh plum tomato, 2 Tbsp sliced onion, and 1/4 c sliced avocado. Total Calories = 351

Snack: Cheese & Crackers Combine 1/2 c nonfat ricotta cheese; 1 c chopped red bell pepper; 1 tsp salt-free Italian seasoning; and 10 large black olives, sliced. Serve with 6 rye crackers. Total Calories = 340

WEDNESDAY

Breakfast: Strawberry Nut Oatmeal
Cook 3/4 c dry old-fashioned 1-minute oats with water (to desired consistency), and top with 1 c frozen strawberries (warmed in microwave for 1 minute) and 2 Tbsp pecans. Total Calories = 375

Lunch: Salmon Sandwich
Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade; fill with 1/2 c canned Alaskan salmon, 1/2 diced fresh plum tomato, and 2 large romaine leaves. Total Calories = 436

Dinner: Chicken Caprese
Serve 2 oz organic grilled chicken breast with 1/2 c steamed wild rice, and tomato and cheese salad. (Toss 1 sliced plum tomato, 1/4 c Italian four-cheese blend, and 2 fresh basil leaves, then drizzle with 1 Tbsp extra virgin olive oil and 1 Tbsp balsamic vinegar, and dust with cracked black pepper.) Total Calories = 436

Snack: Hummus Dip
1 c red bell pepper slices dipped in 1/2 c hummus and sprinkled with 2 Tbsp pine nuts. Total Calories = 353

THURSDAY

Breakfast: Apple Pie Smoothie
Blend 1/2 c fat-free or soy milk; 6 oz fat-free vanilla yogurt; 1 tsp apple pie spice; 1 medium apple, peeled, cored, and chopped; 2 Tbsp cashew butter; and a handful of ice. Transfer to glass and eat with spoon. Total Calories = 390

Lunch: Chilled Chicken Pasta
Toss 1/4 c cooked and chilled whole wheat penne with 1 Tbsp pesto sauce, 3 oz diced cooked chicken breast, 1 c halved grape tomatoes, 3/4 c shredded carrots, and 2 Tbsp shredded Italian four-cheese blend. Total Calories = 388

Dinner: Mexicali Salad
Top 2 c organic mixed baby greens with 1/2 c refried beans with green chiles, 3/4 c sweet corn kernels, 1/4 c sliced red onion, 1/4 c salsa, and 1/4 c sliced avocado. Total Calories = 374

Snack: 6 oz fat-free vanilla yogurt, 1/2 c pineapple, and 2 Tbsp almonds. Total calories = 249

FRIDAY

Breakfast: Cashew Crunch
Top 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/4 c raisins. Total Calories = 400

Lunch: Crunchy Tuna Melt
Top 1 slice sprouted whole grain bread with 3 oz water-packed chunk light tuna, 2 Tbsp sunflower seeds, and 1/4 c Italian four-cheese blend. Place under broiler or in toaster oven to melt. Total Calories = 380

Dinner: Pepperoni Pizza
Brush one side of 1 flat multigrain pita with 1 Tbsp extra virgin olive oil, and top with 1/4 c marinara sauce, 13 slices veggie pepperoni, and 2 Tbsp shredded Italian four-cheese blend. Heat under broiler or in toaster oven until cheese melts. Total Calories = 384

Snack: Turkey Roll
Combine 1/4 c chopped avocado, 1 chopped stick low-fat string cheese, and 1 c red pepper strips. Take 4 oz deli turkey slices; top each with even amounts of mixture and roll up. Total Calories = 316

SATURDAY

Breakfast: Toast and Cheese
Toast 2 slices sesame-sprouted whole grain bread and top with 1/4 c nonfat ricotta cheese and 2 Tbsp walnuts. Serve with 1 medium apple. Total Calories = 372

Lunch: Veggie Burger Pita
Stuff 1 multigrain pita with 1 veggie burger, chopped, and top with 1/2 c baby spinach, 2 Tbsp chopped scallions, and 1/4 c sliced avocado. Total Calories = 323

Dinner: Salmon Steak Amandine
Serve 4 oz grilled wild Alaskan salmon with 1 1/2 c steamed or microwaved green beans dressed with freshly ground black pepper and 2 Tbsp sliced almonds. Total Calories = 384

Snack: Chocolate-Strawberry Smoothie
Blend 1/2 c fat-free or soy milk, 6 oz fat-free vanilla yogurt, and 1 c frozen strawberries for 1 minute. Transfer to glass, stir in 1/4 c semisweet chocolate chips, and eat with a spoon. Total Calories = 387

SUNDAY

Breakfast: Breakfast Pita
Warm 1 multigrain pita and fill evenly with 4 scrambled egg whites (1/2 c liquid egg whites makes about 1 c scrambled eggs), 1/2 c fresh baby spinach leaves, 1/4 c salsa, and 1/4 c sliced avocado. Total Calories = 329

Lunch: Picnic Spread
Serve 4 dark rye crispbreads, spread with 2 Tbsp Dijon mustard, 13 slices veggie pepperoni, 10 large black olives, and 1/2 c organic baby carrots with 1/4 c hummus for dipping. Total Calories = 385
Dinner: Cheesy Spinach Ziti
Toss 1/4 c cooked whole wheat penne with 1 Tbsp extra virgin olive oil, 1/4 c nonfat ricotta cheese, 2 Tbsp shredded Italian four-cheese blend, 1/2 c fresh baby spinach leaves, 2 Tbsp sliced onions, and 1/2 c marinara sauce. Total Calories = 388

Snack: PB&A Oatmeal
2 Tbsp peanut butter, swirled into 1 packet instant oatmeal, cooked, and topped with 1 medium sliced apple. Total Calories = 388

*Belly done lopped over his belt.

Advertisements

5 thoughts on “The annoying flat belly diet ads

  1. I’m so copy and pasting this to a text file. Thanks for doing all the work. I’m well on my way to losing weight while being lazy.

  2. Thats too funny…there i was reading your great array of recipes and what should appear but the dreaded “Tips for a Flat Belly” ad !

    Thanks for taking the time to collect these!

  3. I checked out the book “Flat Belly Diet,” at my local library. It’s packed full of recipes and even a fast food guide.

    I haven’t started it yet, but it seems to make sense. Good luck!

  4. I got the book at my local library after I did a lot of poking around on the internet too. I don’t know how I didn’t find your blog before. This actually came up as I was doing a search for “China Blue
    Scallion Ginger Glaze” since I had no idea what it was and wanted to find a substitute. I did the 4 day anti bloat and slimmed down a bit already (losing all the water weight is a great confidence booster). I went to “theflatbellydiet.com” to get the free 30 day trial even though I have the book from the library because I am unimaginative as well when it comes to cooking and was very happy to see that you can completely tailor the meal plans there. Mine is set to wheat and dairy free! The food has been ok so far, I had avoided almonds until starting this diet and now I love them!
    .

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s