Chocolate Raspberry Oatmeal
Mix 1/2 c dry oats (cooked with water to desired consistency) with 1/4 c semisweet chocolate chips and 1 c raspberries.
Total calories: 419
Chocolate Banana Blast
Mix sliced 1/2 small banana and 1/4 c semisweet chocolate chips with 6 oz container unsweetened fat-free Greek-style yogurt.
Total calories: 352
Strawberry Chocolate Cottage Cheese
Sprinkle 1 c fat-free cottage cheese with 1/4 c semisweet chocolate chips and 1/4 c sliced strawberries. Sprinkle with chopped mint leaves.
Total calories: 379
Cherry Chocolate Smoothie
In a blender, combine 1 c fat-free milk, 1 c frozen cherries, 3 oz fat-free vanilla yogurt, and 1/4 c semisweet chocolate chips. Mix until smooth.
Total calories: 402
Simple Salmon Sandwich
Mix 3 oz canned boneless, skinless wild salmon, drained, with 1/4 c chopped red bell pepper, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Top with romaine lettuce leaves and serve on whole wheat roll.
Total calories: 413
Spread 2 slices toasted whole wheat bread with 1/4 c sliced Hass avocado, mashed, and top with 2 sliced small tomatoes and salt and pepper to taste. Have 1 medium apple.
Total calories: 374
Avocado Mango Salad
Mix 1 cubed mango with 1/4 c diced Hass avocado and 2 Tbsp minced cilantro. Squeeze with juice of 1/2 lime and sprinkle with ground red pepper. Serve with wedges of 1 toasted large whole wheat tortilla.
Total calories: 367
Chicken Lettuce Wraps
Spread 6 Bibb lettuce leaves with 2 Tbsp hummus and top with 3 oz sliced grilled chicken and 2 Tbsp walnuts. Also have 1 c raspberries and 6 small whole wheat crackers.
Total calories: 405
Mango Walnut Salad
Top 3 c spinach with 1/2 c chopped mango, 1/4 c sliced red bell pepper, 4 chopped baby carrots, 2 Tbsp walnuts, 2 Tbsp vinaigrette, and 1 Tbsp raisins. Eat with 1/2 large whole wheat pita.
Total calories: 395
Almond Butter With Fresh Fruit
Spread 1 slice whole wheat bread with 2 Tbsp almond butter. Eat with 1/2 c each sliced strawberries and sliced kiwifruit.
Total calories: 350
Fry 1 whole egg with 1 egg white in 1 tsp olive oil. Place on top of 1/2 c salsa and 10 sliced large green olives. Eat with 6" whole wheat tortilla.
Total calories: 383
Grab & Go Cheese & Crackers
Mix 1/2 c fat-free cottage cheese with 1 c chopped red bell pepper and 10 sliced large black olives. Serve with 6 small whole wheat crackers. Have 1 medium apple.
Total calories: 378
Toss 1/2 c chickpeas, rinsed and drained, with 1/2 c halved cherry tomatoes, 1 chopped cucumber, 10 large black olives, and 1 Tbsp lemon juice. Serve with 1 toasted large whole wheat pita.
Total calories: 398
Hummus, Olive, And Tomato
Spread 2 Tbsp hummus on each half of a toasted whole wheat English muffin. Top each half with 5 thinly sliced olives and a slice of tomato. Have 1 medium orange.
Total calories: 362
Flat Belly Diet Pocket Guide! is out now.
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