Your Flat-Belly Day

Your Flat-Belly Day
A 1,500-calorie eating plan designed to help you stay trim and satisfied
By Keri Glassman, R.D.
Breakfast 
Ricotta-Blueberry Crepes

Ricotta-Blueberry Crepes
½ cup whole-wheat flour
2 egg whites
2 tsp canola oil
½ cup low-fat buttermilk
¼ tsp salt
1 Tbsp part-skim ricotta
¼ cup blueberries
1 tsp slivered almonds
1 tsp ground allspice
Mix first five ingredients. Add half the batter to a skillet over medium high heat and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill
with ricotta and berries, roll up, and top with almonds and allspice.
Total: 427 calories

Lunch
Salmon Tacos with Salsa 
Salmon Tacos with Salsa

3 oz wild Atlantic salmon*
1 tsp olive oil
1 clove garlic, minced
¼ cup diced papaya
½ medium lime, diced
2 flour tortillas (6 inches) Rub salmon with oil and bake at
350°F for 15 minutes. Combine garlic, papaya, and lime. Fill tortillas with fish and salsa.
* The omega-3s in fish such as salmon may help lower levels of cortisol; higher amounts of this hormone have been associated with increased body fat.
Total: 376 calories
 Blend… 1 cup watermelon* ½ cup 100% pomegranate juice 1 tsp fresh lemon juice ½ cup ice * This juicy treat is chock-full of arginine, an amino acid that one study shows enhances fat oxidation and boosts lean muscl 
Snack 
Blend…
1 cup watermelon*
½ cup 100% pomegranate juice
1 tsp fresh lemon juice
½ cup ice
* This juicy treat is chock-full of arginine, an amino acid that one
study shows enhances fat oxidation and boosts lean muscle.
Total: 117 calories

Snack
¼ cup dried cranberries 
Snack ¼ cup dried cranberries  Snack 12 pecan halves* 1 Tbsp pumpkin seeds * Compared with other nuts, pecans have the most monounsaturated fat—the healthy kind that battles belly blubber.

12 pecan halves*
1 Tbsp pumpkin seeds
* Compared with other nuts, pecans have the most monounsaturated fat—the healthy kind that battles belly blubber.
Total: 259 calories

Zesty Tofu and QuinoaDinner  
Zesty Tofu and Quinoa
1 cup cooked quinoa*
2 oz extra-firm tofu, cubed
3 Tbsp diced red pepper
3 Tbsp diced green pepper
1 tsp cilantro
2 Tbsp diced avocado
2 tsp fresh lime juice * It’s packed with fiber and protein, so hunger doesn’t stand a chance.
Total: 321 calories

Indulge Without Bulge
>Add: 1 container Kozy Shack Simplywell Dark Chocolate Pudding (100 calories)
>Subtract: Half the almonds from breakfast and one tortilla from lunch (100 calories)

All Fitness ___ Your Flat-Belly Day

By Keri Glassman, R.D.

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