Flat Belly Diet - three week update
I am sorry to leave you with only two days of meals but a lot has happened in the last three weeks. The first two weeks were actually great. I really enjoy this diet. by the end of the first three weeks, including the jump start I lost five pounds which in the end came out to about a pound and a half a week. Nothing to scoff at and I have not been hungry at all. I also feel like I have been eating healthier. Even though the weekends I take a break, I still managed to lose weight so I do recommend this diet.
I made up a two week meal plan and from there I plan on using the basic principles to make up my own meals or just mix and match my favorites from the two weeks I already have recipes for. I will paste the rest of the two weeks at the bottom of this blog.
In the last week I have only lost 0.2 pound but that is because I have had a chaotic week. I was surprised in the middle of last week with a lovely kidney stone. I have had so many pain killers and doctor appointments that there is simply no time to worry about eating portioned meals every four hours. Some of my doctor appointments have called for me to fast and I think that is the only reason that I lost the 0.2 pounds at all. In the middle of all that was super bowl and as usual I did not hold back on the eating.
I am writing this blog because on Tuesday I am hopping back on the diet train. Why Tuesday? Well tomorrow begins a weekend of more wine tasting. This time it is the Alsace Festival in the Anderson Valley. I shall post a report upon my return. Then Monday is the almighty Valentine's Day and there is no way anyone is keeping me from my chocolate truffles and cakes.
Flat Belly Diet Meal Plan continued
Day 3
Breakfast
Smoothie: 2 tbsp almond butter, 1 cup milk, ½ cup strawberries, ½ cup mangoes
Snack
1 apple and 2 tbsp almond butter
Lunch
1 pita, 1 bean cake, 1 tsp mustard, ½ cup lettuce, ½ cup bell pepper ¼ cup avocado
Dinner
1 whole wheat pita, 2 tsp mustard, 2 tbsp pumpkin seeds, 1 tsp chopped parsley, ¼ cucumber, 2 oz salmon
Day 4
Breakfast
1 cup Kashi puffs, 1 cup fat free milk, 1 small banana, 2 tbsp pumpkin seeds
Snack
Toast with ¼ cup semi sweet chocolate, 1 cup strawberries
Lunch
3 cups lettuce, 2 oz tuna or salmon, ¼ cup avocado, vinegar, 2 tsp olive oil
Dinner
1 pita, 2 tbsp chopped walnuts, 1 cheese stick, 1 apple, 1 cup shredded lettuce
Day 5
Breakfast
Smoothie: 2 tbsp almond butter, 1 cup milk, ½ cup strawberries, ½ cup mangoes
Lunch
2 slices bread, ¼ cup avocado mashed, 3 oz chicken, ½ cup lettuce, tarragon, then one small banana
Snack
1 Apple and 2 tbsp walnuts, 1 small banana
Dinner
Toast one whole wheat pita broken into triangles dipped in: 1 tsp cilantro chopped, 2 small tomatoes, chopped, ½ cup finely chopped bell pepper, ¼ cup avocado, 1 string cheese
Week Two
Day 1
Breakfast
Smoothie: 6oz fat free yogurt, ½ cup fat free milk, 1 tsp pie spice, 1 apple, cut up, 2 tbsp cashew butter, handful of ice.
Snack
¼ cup avocado, 1 string cheese, 1 cup red pepper strips, 4oz deli turkey
Lunch
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.
Dinner
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
Day 2
Breakfast
Top 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/4 c raisins
Snack
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
Lunch
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.
Dinner
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
Day 3
Breakfast
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
Snack
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.
Lunch
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
Dinner
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.
Day 4
Breakfast
1 cup Kashi puffs, 1 cup fat free milk, 1 small banana, 2 tbsp pumpkin seeds
Snack
2 Tbsp peanut butter, swirled into 1 packet instant oatmeal, cooked, and topped with 1 medium sliced apple
Lunch
1 c red bell pepper slices dipped in 1/2 c hummus and sprinkled with 2 Tbsp pine nuts.
Dinner
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
Breakfast
Smoothie: 2 tbsp almond butter, 1 cup milk, ½ cup strawberries, ½ cup mangoes
Snack
1 apple and 2 tbsp almond butter
Lunch
1 pita, 1 bean cake, 1 tsp mustard, ½ cup lettuce, ½ cup bell pepper ¼ cup avocado
Dinner
1 whole wheat pita, 2 tsp mustard, 2 tbsp pumpkin seeds, 1 tsp chopped parsley, ¼ cucumber, 2 oz salmon
Day 4
Breakfast
1 cup Kashi puffs, 1 cup fat free milk, 1 small banana, 2 tbsp pumpkin seeds
Snack
Toast with ¼ cup semi sweet chocolate, 1 cup strawberries
Lunch
3 cups lettuce, 2 oz tuna or salmon, ¼ cup avocado, vinegar, 2 tsp olive oil
Dinner
1 pita, 2 tbsp chopped walnuts, 1 cheese stick, 1 apple, 1 cup shredded lettuce
Day 5
Breakfast
Smoothie: 2 tbsp almond butter, 1 cup milk, ½ cup strawberries, ½ cup mangoes
Lunch
2 slices bread, ¼ cup avocado mashed, 3 oz chicken, ½ cup lettuce, tarragon, then one small banana
Snack
1 Apple and 2 tbsp walnuts, 1 small banana
Dinner
Toast one whole wheat pita broken into triangles dipped in: 1 tsp cilantro chopped, 2 small tomatoes, chopped, ½ cup finely chopped bell pepper, ¼ cup avocado, 1 string cheese
Week Two
Day 1
Breakfast
Smoothie: 6oz fat free yogurt, ½ cup fat free milk, 1 tsp pie spice, 1 apple, cut up, 2 tbsp cashew butter, handful of ice.
Snack
¼ cup avocado, 1 string cheese, 1 cup red pepper strips, 4oz deli turkey
Lunch
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.
Dinner
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
Day 2
Breakfast
Top 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/4 c raisins
Snack
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
Lunch
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.
Dinner
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
Day 3
Breakfast
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
Snack
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.
Lunch
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
Dinner
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.
Day 4
Breakfast
1 cup Kashi puffs, 1 cup fat free milk, 1 small banana, 2 tbsp pumpkin seeds
Snack
2 Tbsp peanut butter, swirled into 1 packet instant oatmeal, cooked, and topped with 1 medium sliced apple
Lunch
1 c red bell pepper slices dipped in 1/2 c hummus and sprinkled with 2 Tbsp pine nuts.
Dinner
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
/
Great combination of foods. Just perfect for diet. Thanks for sharing this. Though I am not really on a very strict diet, I could at least get some ideas. :)
ReplyDelete~ Drew
Hoping that diet worked..great foods on that list!
ReplyDelete