Thursday, November 12, 2009

5-Minute Flat Belly Meals!

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


Avocado Bruschetta


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

Spanish-Style Eggs


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


Mediterranean Salad


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.
Download it at:http://www.prevention.com/goguide/fbd/index.shtml

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