3/ DINNER

SHRIMP AND
BROCCOLI
PASTA SALAD
4 oz cooked shrimp*
cup cooked
whole-wheat elbow
macaroni
cup steamed broccoli
4 sun-dried tomatoes,
halved
1 tsp capers
1 Tbsp fresh lemon
juice
2 tsp olive oil
2 Tbsp red wine
vinegar
tsp onion powder
tsp oregano
DESSERT
15 raspberries
* SHRIMP IS HIGH IN OMEGA-3S,
and according to a study in the
journal Appetite, people who
ate omega-3-rich diets were most
likely to feel satiated.
Total: 312 calories
Daily total: 1,503 calories
Note: For optimal weight management, combine this
nutrient-dense meal plan with exercise.
2/ LUNCH
OPEN-FACED
CHICKEN-
AVOCADO MELT*
1 slice whole-grain
bread
3 oz grilled chicken
breast
avocado, slivered
1 oz Cabot 50%
reduced-fat cheddar
cheese, shredded
SIDE SALAD
1 cup mix of romaine,
chopped tomatoes,
and shredded carrots
1 tsp balsamic vinegar
1 Tbsp olive oil
* EAT YOUR SANDWICH WITH A
FORK AND KNIFE. Research shows
that paced noshing makes you
feel fuller faster, so you eat less.
Total: 431 calories
A 1,500-calorie eating plan designed
to help you stay trim and satisfied
By Keri Glassman, R.D.
Your Flat-Belly Day
1
2
SNACK
cup
cucumber
slices
1 cups carrots,
sliced*
cup salsa for
dipping
1 large egg,
hard-boiled
* CRUNCH CARROTS
IN THE AFTERNOON
and youll munch
less at dinner. The
ber helps keep
you satisfied.
Total: 182 calories
1/ BREAKFAST
BAGEL THIN
TOPPED WITH
PEANUT BUTTER
AND FRUIT
1 Thomas 100%
Whole Wheat Bagel
Thin
2 Tbsp natural peanut
butter
1 medium banana,
sliced
4 strawberries,
sliced*
* STRAWBERRIES CONTAIN
A PHYTOCHEMICAL that
may increase the production
of leptin, a hunger-
suppressing hormone, and
adiponectin, a hormone
that accelerates fat burning
and may ght diabetes.
Total: 430 calories
INDULGE WITHOUT
BULGE
> Add: oz dark chocolate and 1 dried
g (106 calories)
> Subtract: Tbsp peanut butter at
breakfast and 1 tsp olive oil and the
raspberries at dinner (106 calories)
SNACK
1 small apple,
sliced
cup nonfat
plain yogurt
sprinkled
with tsp
cinnamon*
* A SPRINKLE OF
CINNAMON MAY
BOOST WEIGHT LOSS,
according to a study
by the USDA. The
spices polyphenols
help regulate blood
sugar, keeping
hunger pangs at bay.
Total: 148 calories
3
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WomensHealthMag.com
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INDULGE
WITHOUT
BULGE
> Add: Skinny Cow White
Mint Trufe Bar (100 calories)
> Subtract: The guacamole
from your afternoon snack
(100 calories)
Daily total: 1,500 calories
Note: For optimal weight management, combine
this nutrient-dense meal plan with exercise.
2/ LUNCH
QUINOA SALAD
cup cooked quinoa*
3 cups mixed greens
5 pieces sun-dried
tomato
cup chopped
cucumber
cup chopped yellow
pepper
Top with 3 Tbsp balsamic
vinegar, 1 Tbsp Annies
Organic Honey Mustard,
and onion powder.
* QUINOA CONTAINS ALL THE
ESSENTIAL AMINO ACIDS your
body needs to build lean muscle.
Total: 319 calories
A 1,500-calorie eating plan designed to
help you stay trim and satisfied
By Keri Glassman, R.D.
Your Flat-Belly Day
1
Snack
12 Kashi TLC
7 Grain
crackers
1 Wholly
Guacamole*
100 Calorie
Snack Pack
cup sliced
apples
* MONOUNSATURATED
FATS in avocado help
burn belly fat.
Total: 239 calories
Snack

cup part-
skim ricotta
cheese
mixed with
tsp vanilla
extract
1 Tbsp almond
butter
4 medium
celery sticks*
* EATING LOW-
ENERGY-DENSE FOODS
like water-packed
celery helped women
consume 275
fewer calories a day
in one study.
Total: 219 calories
3/ DINNER
BAKED TOFU
tsp onion powder
tsp garlic powder
tsp paprika
4 oz rm tofu
5 medium asparagus
spears
4 oz cooked edamame
1 cups cubed butternut
squash, roasted and
mashed*
22 raspberries for dessert
Season tofu, asparagus, and
edamame. Bake at 350F
for about 20 minutes. Serve
with side of squash.
* WITH MORE THAN A THIRD
OF YOUR RDA OF FIBER, this
veggie will keep you satiated.
Total: 361 calories
1/ BREAKFAST
EGG-WHITE
FRITTATA
WITH FETA,
SPINACH, AND
MUSHROOMS
2 egg whites and
1 whole egg
cup chopped fresh
spinach
cup chopped
button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran
bread
2 oz glass
100 percent
pomegranate
juice* mixed
with 6 oz
water or seltzer
* POMEGRANATES HAVE
NATURAL SUGARS TO SATISFY
YOUR SWEET TOOTH and are
packed with antioxidants,
which boost energy, ght
wrinkles, prevent blood clots
and high cholesterol, and
bolster your immune system.
Total: 362 calories
3
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day 3
Daily total: 1,500 calories
Note: For optimal weight management, combine this
nutrient-dense meal plan with exercise.
A 1,500-calorie eating plan designed
to help you stay trim and satisfied
By Keri Glassman, R.D.
1/ BREAKFAST
YOGURT AND
GRAPEFRUIT
PARFAIT
8 oz Fage Total
0% yogurt
1 Tbsp wheat
germ
tsp honey
1 tsp ground
axseed
1 medium
grapefruit*
* MOST OF GRAPEFRUITS
THREE GRAMS OF
FIBER IS FOUND IN THE
WALLS (the thin skin
between segments).
So keep the walls intact
for a more lling meal.
Total: 252 calories
2/ LUNCH
TUNA AND
BEAN SALAD
3 oz chunk light tuna
packed in water

cup cannellini beans

cup diced tomatoes
cup diced red onion
cup canned corn
2 hearts of palm
(canned), sliced
1 tsp fresh parsley
2 tsp olive oil*
* MONOUNSATURATED FAT,
the kind thats found in
olive oil, can increase fat
oxidation.
Total: 353 calories
3/ DINNER
BUTTERNUT
SQUASH SOUP
cup Pacic Natural
Foods organic light-
sodium butternut
squash soup
BEEF STIR-FRY
WITH BULGUR
3 oz steak
tenderloin llet,
sliced thin
cup sliced shiitake
mushrooms
onion, sliced
2 tsp olive oil
Serve stir-fry over

cup cooked bulgur.*

* BULGUR IS A QUICK-
COOKING, NUTTY-TASTING
WHOLE GRAIN thats lower
in calories and fat than
brown rice.
Total: 450 calories
INDULGE
WITHOUT
BULGE
> Add: Chocolate
VitaMufn (100 calories)
> Subtract: The tortilla
wrap from your a.m. snack
(100 calories)
Your Flat-Belly Day
Snack
Make trail mix
with
3 dried apricot
halves
15 raw
almonds*
cup Health
Valley
organic oat
bran akes
* TAKE YOUR TIME
ENJOYING THIS
TREAT. A study found
that the longer you
chew almonds, the
more of their healthy,
satiety-boosting fats
you may absorb.
Total: 224 calories
Snack
Stuf a La Tortilla
Factory Smart &
Delicious whole-
wheat tortilla
with
cup nonfat
cottage
cheese
cup diced
pineapple
(fresh or
canned in
water)*
* PINEAPPLE
CONTAINS
MANGANESE, an
essential nutrient
that helps control
metabolism.
Total: 221 calories
3
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WomensHealthMag.com
3
Snack
Make a smoothie
by blending
1 small peach,
pitted and
peeled
cup Fage
Total 0%
Greek Yogurt
1 Tbsp
sunower-
seed butter*
* SUNFLOWER-SEED
BUTTER has all the
satisfying protein and
ber of peanut butter
but only a third of the
saturated fat.
Total: 211 calories
3
Daily total: 1,500 calories
Note: For optimal weight management, combine this
nutrient-dense meal plan with exercise.
1
2
A 1,500-calorie eating plan designed
to help you stay trim and satisfied
By Keri Glassman, R.D.
Snack
1 carrot, sliced
cucumber,
sliced
5 Tbsp
Guiltless
Gourmet
black bean
dip*
2 Finn Crisp
Thin Crisp
Original
crackers
* BLACK BEANS have
appetite-suppressing
ber and protein.
Total: 182 calories
1/ BREAKFAST
BARLEY WITH
WALNUTS AND
MAPLE SYRUP
cup barley, cooked*
cup nonfat milk
10 walnut halves
Tbsp maple syrup
* HAVENT TRIED BARLEY? YOU
SHOULD: One study found that
this whole grain is better than
whole-wheat akes at reducing
hunger when subbed into hot
cereal and snack mixes. Look
for it in the grains section of
your grocery store.
Total: 345 calories
2/ LUNCH
SALMON SALAD
4 oz canned sockeye
salmon*
2 Tbsp nonfat plain
yogurt
1 tsp fresh dill
1 tsp Dijon mustard
1 cup mixed greens
1 Thomas 100-Calorie
English Mufn
AVOCADO AND
TOMATO SALAD
avocado, diced
cup diced tomato
1 Tbsp lemon juice
clove garlic, minced
* SALMON IS A BELLY-
FLATTENING POWERFOOD. One
recent study found that people
on a controlled-calorie diet who
ate salmon were satised for
two hours longer than those who
didnt eat it, likely because the
shs omega-3 fatty acids helped
keep them full.
Total: 446 calories
INDULGE
WITHOUT
BULGE
> Add: 100-Calorie
Hersheys Pretzel Bar
> Subtract: Thomas
100-Calorie English Mufn
3/ DINNER
CHICKEN KEBABS
4 oz lean boneless
chicken breast, cubed*
medium red pepper,
cut into 1-inch squares
Vidalia onion, cut
into 1-inch squares
2 portobello
mushrooms, cut into
1-inch squares
1 Tbsp olive oil
Lightly brush chicken,
pepper, onion, and
mushrooms with olive oil;
add salt and pepper to
taste. Grill or cook in the
oven at 320F for 8 to 10
minutes, rotating every 2
to 3 minutes.
* LEAN PROTEIN SUCH AS
CHICKEN is vital when you
cut calories because it lls you up
without a lot of fat and helps you
build muscle too.
Total: 316 calories
Your Flat-Belly Day
day 4
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WomensHealthMag.com
day 5
Snack
5.3 oz nonfat
Greek
yogurt
20 shelled
pistachios*
1 tsp agave or
honey
* EATING NUTS TWICE
A WEEK may help
stave of weight gain,
says a study in the
journal Obesity. And
pistachios have less fat
than most other nuts.
Total: 180 calories
DINNER
(3)
PORK AND
VEGGIES
4 oz roasted
pork tenderloin
12 spears roasted
asparagus,
brushed with
2 tsp olive oil
baked sweet
potato
1 small baked
apple for dessert
(core apple, pour
1 tsp lemon juice
on top, sprinkle
with tsp
cinnamon, then
bake at 350F for
15 minutes)
Total: 417 calories
Daily total: 1,500 calories
Note: For optimal weight management, combine this
nutrient-dense meal plan with exercise.
1
2
INDULGE
WITHOUT
BULGE
> Add: 4 oz red
wine (100 calories)
> Subtract: The
nuts and honey
from your Greek
yogurt snack (100
calories). If you
dont like plain
yogurt, sprinkle on
some cinnamon.
3
Snack
head endive
cup
hummus*
6 olives
*CHICKPEAS, the
main ingredient
in hummus, are
high in ber, which
can help stabilize
blood sugar.
Total: 170 calories
BREAKFAST
(1)
EGG AND LOX
ON AN ENGLISH
MUFFIN
3 egg whites and
1 whole egg*
scrambled with
2 oz lox and cup
chopped onion
1 whole-wheat
English mufn
1 cup blackberries
(on the side)
*THE PROTEIN IN EGGS CAN
HELP BUILD MUSCLE, plus eggs
contain vitamin B12, which is
vital for breaking down fat.
In one study, people who had
two eggs at breakfast ate 164
fewer calories at lunch.
Total: 389 calories
LUNCH
(2)
TACO SALAD
4 oz lean ground
turkey cooked with
taco seasoning
cup black beans
2 Tbsp salsa
1 cups chopped
romaine lettuce*
cup chopped
yellow peppers
cup chopped
tomatoes
2 Tbsp guacamole
*ROMAINE IS RICH IN
NUTRIENTSAND WATER!
Water can help ll you up and
may reduce the overall number
of calories you consume.
Total: 344 calories
Your Flat-Belly Day
A 1,500-calorie eating plan designed
to help you stay trim and satisfied
By Keri Glassman, R.D.
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WomensHealthMag.com
BREAKFAST
OATMEAL
WITH PECANS
AND BERRIES
1 packet Original
Quaker Instant
Oatmeal* made with
1 cup skim milk and
mixed with
2 Tbsp chopped pecans
cup raspberries
cup blueberries
* THE SOLUBLE FIBER IN
OATMEAL WILL KEEP YOU FULL
well past the time you usually
start thinking about lunch.
Total: 351 calories
DINNER
HEALTHY CHICKEN
PARMIGIANA
WITH PENNE
4 oz grilled
chicken, diced
cup tomato sauce
1 cup cooked spinach*
(sauted in 1 tsp
olive oil)
cup whole-wheat
penne
1 Tbsp grated
Parmesan
* SPINACH CONTAINS LIPOIC
ACID, which plays a role in
energy production and may
help regulate blood sugar levels.
Total: 437 calories
Your Flat-Belly Day
A 1,500-calorie eating plan designed
to keep you trim and satisfied
By Keri Glassman, R.D.
LUNCH
TURKEY PITA
4 oz fresh roasted
turkey (about 4
medium slices)
1 tsp Dijon mustard
cup spinach
4 small tomato slices
8 cup sprouts
1 small whole-
wheat pita
SIDE SALAD
1 cup chopped
romaine lettuce
cup chopped
cucumber
cup chopped red
pepper
cup hearts of palm*
1 tsp olive oil
DESSERT
cup strawberries
* TOSSING SURPRISING
INGREDIENTS INTO A SALAD IS
THE KEY TO PREVENTING SAME-
OLD SALAD FATIGUE. Spice up
your greens with unexpected
extras such as hearts of palm,
jicama, artichokes, or capers.
Total: 395 calories
Snack 1
1 medium banana
2 tsp peanut butter*
* NATURAL NUT BUTTERS
PROVIDE FILLING PROTEIN
AND HEALTHY FATS. Plus,
studies have found that
noshing nuts in the a.m.
causes you to eat fewer
calories throughout the
rest of the day.
Total: 167 calories
Snack 2
Skim latte (6 oz
skim milk* and 6 oz
coffee) sprinkled
with cinnamon
oz 70% dark
chocolate
* SKIM MILK IS A DIETERS
BEST FRIEND, and not just
because its fat-free and
low-cal. Studies show
that the calcium you get
from two daily servings
of dairy is associated with
lower body weight.
Total: 150 calories
INDULGE
WITHOUT
BULGE
> Add:
cup Edys Slow
Churned Vanilla
Bean Light Ice
Cream (100 calories)
> Subtract:
The penne and
1 Tbsp Parmesan
at dinner. Sprinkle
Tbsp cheese on
veggies or chicken
(100 calories).
Daily total: 1,500 calories
Note: For optimal weight management, combine
this nutrient-dense meal plan with exercise.
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day 6
6 WOMEN S HEALT H
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WomensHealthMag.com
BREAKFAST
(1)
CEREAL
cup Kelloggs All-Bran
Original, mixed with
cup blueberries,
2 Tbsp slivered
almonds, and 1 Tbsp
ground axseeds*
1 cup fat-free milk
*NEVER TRIED FLAXSEEDS? ITS
TIME YOU DID. In addition to
ber, they contain omega-3 fatty
acids, and a 2008 Appetite
study found that a diet rich in
these healthy fats helps prolong
satiety in people who are trying
to lose weight.
Total: 360 calories
LUNCH
(2)
OPEN-FACED TUNA
SANDWICH
3 oz canned chunk
light tuna mixed with
1 tsp Dijon mustard,
1 Tbsp plain nonfat
yogurt, and tsp dill
1 slice seven-grain
bread*
*DONT SKIMP ON CARBS.
Studies show that a diet rich
in whole grains has been
associated with lower body
mass index (BMI) and smaller
waist circumference.
SIDE SALAD
1 cup chopped
romaine lettuce
cup sliced carrot
cup cherry tomatoes
cup artichoke hearts
(in water), quartered
1 tsp olive oil
1 small Granny Smith
apple, sliced and
served on the side
Total: 355 calories
DINNER
(3)
SALMON WITH
VEGGIES
4 oz grilled salmon
(seasoned with dried
oregano)
1 cup grilled vegetables
(zucchini, eggplant,
and bell peppers)
drizzled with 1 tsp
olive oil
cup brown rice with
1 Tbsp pumpkin seeds*
1 cup blueberries for
dessert
*ADD CRUNCH AND TEXTURE
TO A TRADITIONAL SIDE with
pumpkin seeds, which contain
monounsaturated fatty acids
that may help decrease belly fat.
Total: 460 calories
Snack
cup nonfat
cottage cheese*
with 1 Tbsp
unsalted peanuts
*COTTAGE CHEESE
IS LOW IN CALORIES
AND HIGH IN
FILLING PROTEIN
AND CALCIUMtwo
things women have
a tough time getting
enough of. You can
also try it mixed with
vanilla extract and
cinnamon, or white
horseradish and
scallions.
Total: 140 calories
Your Flat-Belly Day
Each month, were going to be offering
up a 1,500-calorie eating plan designed
to help you stay trim and satisfied.
By Keri Glassman, R.D.
Snack
1 cup sliced raw
veggies (carrots,
bell peppers, and
cucumbers) with
2 Tbsp salsa*
2 Wasa crackers
with 2 wedges
( oz each)
Laughing Cow
light cheese
*GO AS HOT AS YOU
CAN STAND. Besides
adding avor,
the hot peppers
in salsa contain
the antioxidant
capsaicin, which can
temporarily boost
calorie burn.
Total: 185 calories
INDULGE
WITHOUT
BULGE
> Add:
2 Aunt Gussies
Classic Chocolate-
Chip Cookies
(140 calories)
> Subtract:
At breakfast, have
only cup cereal
with cup milk, and
omit the almonds
(140 calories)
Daily total: 1,500 calories
Note: For optimal weight management, combine
this nutrient-dense meal plan with exercise.
1
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day 7
7 WOMEN S HEALT H
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WomensHealthMag.com