The Flat Belly Diet: 5 Snack and Sample Meal Ideas

The Flat Belly Diet was created by Liz Vaccariello and Cynthia Sass, editors of Prevention Magazine. The Flat Belly Diet is similar to the Mediterranean diet by providing a meal plan that focuses on eating monounsaturated oils, such as flaxseed oil, safflower oil, walnut oil and olive oil, along with nuts and seeds, such as Brazil nuts, macadamia nuts and pumpkins seeds, and eating indulgent olives and dark chocolate. Much like the Mediterranean diet, individuals will enjoy fresh fruit, seasonal fresh vegetables and whole grains while on this diet. Meal plans are set to 1600 calories a day. This is broken down into four 400-calorie meals per day. Typically this means breakfast, lunch, dinner and one snack. Below are a meal plan and several snacks for dieters on the Flat Belly Diet.

Meal Plan

Begin your day with a fruit, nut and yogurt smoothie. Simply combine 2 cups of sliced strawberries, 6 oz container of vanilla yogurt (80 calories) and 2 tbsp of peanuts in a blender. Blend until mixed together. This breakfast has 365 calories.

For a vegetarian lunch, take a 100% whole wheat English muffin and toast it. Spread the toasted muffin with 1 cup of cottage cheese and 1 cup of grape tomatoes, halved. Sprinkle both halves of the English muffin with 2 tbsp pine nuts. This lunch has 405 calories. 

For dinner, take 3 oz of grilled boneless, skinless chicken breast and enjoy it with 1 cup of yellow squash sautéed with 1 tsp of olive oil and ½ cup of cooked brown rice. This dinner has approximately 375 calories.

Snack Idea #1: Blueberry and Nut Oatmeal

Combine one packet of instant oatmeal with 1 cup of skim milk and cook according to the directions. Top this oatmeal with 1½ cup blueberries and 2 tbsp of almonds. This snack equals approximately 385 calories.

Snack Idea #2: Popcorn, Peanut Butter and Apple

This fiber rich snack begins with one medium apple sliced and dipped in 2 tbsp of peanut butter. Enjoy this with 4 cups of light microwaveable popcorn. This snack equals approximately 370 calories.

Snack Idea #3: Cheese and Crackers

Combine ½ cup cottage cheese with 1 cup chopped red bell pepper, 1 tsp Italian seasoning and 10 sliced black olives in a small bowl. Enjoy this cheese dip with 6 rye or whole-wheat crackers. This snack has 380 calories.

Snack Idea #4: Strawberries and Chocolate

Slightly melt ¼ cup of semisweet chocolate chips. Mix the chocolate with ½ cup of cottage cheese and 1 cup of sliced strawberries. This snack has 350 calories.

Snack Idea #5: Blueberry Smoothie

Blend together 1 cup of skim milk with a 6 oz container of vanilla yogurt (80 calories), 1 cup fresh strawberries and 4 ice cubes. Blend until smooth and enjoy in a glass topped with 1 tbsp cold-pressed flaxseed oil. This snack has 360 calories.




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