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Zero Belly Diet: 35 New Zero Belly Diet Recipes
Zero Belly Diet Cookbook with 35 New Zero Belly Diet

Recipes Delicious Dinners, Lunches, Breakfasts and
Shakes.
by Katey Goodrich
Copyright Information Page

Copyright 2015 by Katey Goodrich, All rights reserved worldwide.
No part of this publication may be replicated, redistributed, or given away
in any form without the prior written consent of the author/publisher or
the terms relayed to you herein.
This publication is designed to provide accurate and authoritative
information in regard to the subject matter covered. It is sold with the
understanding that the publisher is not engaged in rendering legal,
accounting, medical, or other professional services.
If health advice or other expert assistance is required, the services of a
competent professional person should be sought.
Table of Contents
Introduction
The Zero Belly Fat Diet Basics
Zero Belly Fat Recipes
Fat Burning Smoothies and Shakes
Nutritional Benefits
The Zero Belly Diet Foods
Water and Hydration
20 Zero Belly Dinner Recipes
Chicken with Baby Spinach & Tomato Red Wine Sauce
Teriyaki Salmon with Grilled Zucchini
Savory Brown Rice with Vegetables
Shrimp and Brown Rice Risotto
Chicken Breasts with Balsamic Roasted Tomatoes
Seared Steaks with Ginger Sauce
Zero Belly Beef Stroganoff
Zero Belly Shepherds Pie
Zero Belly Vegetable Beef Stew
Beef and Spinach Curry
Tuna Steaks with Avocado & Coconut Lime Marinade
Turkey Chili and Grilled Corn on the Cob
Caribbean Baked Chicken
Caramelized Chicken Wings
Whitefish with Blanched Kale and Pine Nuts
Grilled Chicken with Walnut and Pear Salad

Sweet Potato Soup Recipe
Chicken and Apricot Casserole
Zucchini Noodles and Crab Salad
Savory Chicken Family Dinner
10 Zero Belly Lunch and Breakfast Recipes
Sweet Red Pepper Soup
Zero Belly Coconut Flour Tortillas
Zero Belly Homemade Baked Beans
Zero Belly Mexican Scramble
Oat and Almond Snack Bites
Vegetable Scramble
Lobster Breakfast Burritos
Quinoa Breakfast Bowl
Zero Belly Fruit Salad
Sauted Spinach & Homemade Baked Beans
5 Zero Belly Diet Shakes and Smoothies
Whey to Go Morning Energizer
Lean Green Kale Supreme
Zero Belly Breakfast Smoothie
Plum and Blueberry Persuasion
Apple Pineapple Smoothie
Conclusion
Introduction
I want to thank you and congratulate you for downloading the book, The
Zero Belly Diet. This book contains proven steps, recipes, strategies, and
35 new recipes for a monthly eating plan that will help you to lose
dangerous belly fat and keep it off.
Katey Goodrich
The Zero Belly Fat Diet Basics

The zero belly fat 1 month eating plan with 35 zero belly recipes attacks
the most dangerous type fat on your body, Belly Fat! This visceral fat is
the specific fat that new medical research has identified as the origin of
many modern diseases and cancers.
Heart disease and diabetes are just 2 of the plethora of modern diseases
that are more likely to attack you if you have excess belly fat and obesity.
The zero belly diet targets your belly fat specifically. By reducing and
eliminating dangerous belly fat you will dramatically reduce the chances of
suffering diabetes, strokes, heart disease, cancers and many auto-immune
diseases.
The purpose of this diet and monthly eating plan is to switch off the
genetic fat inducing genes and switch on the fat burning genes that have
been redundant up until now.
3 Square Meals a Day:
The zero belly diet is not a restrictive diet. It is a generous diet that will
allow you plenty of food each day. Restrictive diets that force you to
eliminate many foods that provide you with optimal nutrition are the most
failed diets of all.
This diet gives you a wide selection of nutritious, fat burning, metabolism
boosting foods that include 3 square meals a day and the choice of 2 fatburning drinks per day, smoothies and protein shakes.
Zero Belly Fat Recipes

The zero belly diet monthly eating-plan includes 20 delicious dinner
recipes, full of variety and flavor so that you will never get bored with
eating the same bland and restrictive recipes other diets have.
There are 10 nutritious, fat burning breakfast and lunch recipes that
allow you to have a different lunch or breakfast every day of the week.
Note that some of the dinner recipes can be eaten as lunches too, great for
leftovers.
Combined with 5 smoothie and shake recipes to keep you full of fiber
and nutrients you will never go wanting for variety and flavor with the 1
month eating plan that compliments the zero belly diet.
Fat Burning Smoothies and Shakes

These drinks are full of protein, nutrients, good fats and fiber with specific
ingredients that together provide your body with maximum fat-burning
fuel and Meta-Metabolic stimulation. They will have you feeling fuller for
longer.
The satiating factor built into the drink ingredients means you will be less
inclined to give in to the temptation of snacking on empty carb laden
snacks and sugar filled rubbish during the day.
Nutritional Benefits
A vitally important part of the belly fat diet is nutrients. The 1 month
eating plan provides you with the essential nutrients that your dietary
system requires for the assault on your belly fat and body fat.
One month on the eating plan will start to reveal that lean, natural muscle
that you used to have in your youth. Your body will become more toned
and bloating and inflammation will be reduced or even eliminated.
3 Essential Questions:
3 essential questions that everyone should ask themselves when sitting
down to a meal are,
Is there enough fiber in this meal?

Is there enough protein in this meal?
Is there enough healthy fat in this meal?
The 1 month zero belly fat eating plan is designed to accommodate these 3
questions into the recipes so that you dont have to plan for or research
them yourself.
Just by following the eating plan you will enjoy plenty of variety in the
dishes which are flavorsome and filling, and include many of the foods
you already enjoy.
The Zero Belly Diet Foods

The great variety of foods which are included in the zero belly diet and 1
month eating plan comprise of carefully researched ingredients that are
abundant in micro-nutrients.
The completion of the human genome project has enabled nutritional
researches not only to identify genetic trigger foods that cause increased
weight and belly fat, but also enabled them to identify beneficial foods that
reduce weight and belly fat.
It is these beneficial trigger-foods that have been included in the zero belly
diet. By combining these multiple ingredients in each recipe you are
gaining triple and quadruple the power of fat-burning and meta- metabolic
benefits.
Foods Included In the Diet:
You will enjoy a great variety of foods on this diet including,
Lean meats,
Seafood and fish,
Fruits
Bright colored vegetables,
Cruciferous vegetables (leafy greens)
Healthy fats and coconut and olive oil
Rice, oats, beans and other fibrous foods
Smoothies and protein shakes
Spices, herbs and flavors
Yummy desserts and more
The zero belly fat diet includes the needed foods that provide optimum
amounts of vitamins, protein, nutrients and satiating fiber that your body
demands for rapid weight loss and maximum nutritional benefits.

The 1 month zero belly eating-plan will help you to reverse those genetic
identifiers that caused you to gain the belly fat in the first place.
Even if you have tried many diets before this and maybe lost a few pounds
only to regain them and more, the zero belly eating-plan will educate your
body to flip that genetic switch off and help to turn your fat belly into a
flat belly.
You will notice the positive differences within the first week by reducing
uncomfortable bloating and you will notice a lessening of that heavy,
sluggish feeling you get when you eat meals.
Many of the foods incorporated into the zero belly diet are targeted
towards reducing inflammation that is a dangerous precursor to many
diseases and ailments that are derived from excess belly fat.
The anti-inflammatory ingredients in the meals and shakes will tackle this
serious health issue dramatically reducing inflammation is necessary in
order for your body to sustain the continuous loss of belly fat.
Water and Hydration

Another important aspect of the zero belly fat diet is the consumption of
your daily water requirement. 8 tall glasses of filtered water every day is
needed to flush toxins from your body, stimulate proper digestion, boost
your sluggish metabolism and hydrate your body.
But drinking that much water every day is a challenge to anyone which is
why the belly fat diet includes healthy, nutritious, but delicious shakes and
smoothies that make meeting that target a lot simpler and more enjoyable.
20 Zero Belly Dinner Recipes

We have 20 delicious and wholesome zero belly fat dinner recipes
prepared for you and your family to enjoy.
Each dinner recipe is designed to follow the eating requirements of the
zero belly diet, while also being easy to prepare as well as being appealing
to the whole family.
There is nothing more frustrating and time consuming than being on a
special diet and having to cook separate meals for you and your loved
ones.
All of the recipes are truly zero belly diet compliant meal recipes with only
the most nutritious and flavorsome ingredients.
Chicken with Baby Spinach & Tomato

Red Wine Sauce
Total Time: 20 minutes
Prep: 6 minutes
Cook: 14 minutes
Yield: 4 servings
Ingredients:
1 tbsp extra virgin olive oil
3 garlic cloves, peeled, chopped
2 (8oz.) chicken breasts, halved, boneless, skinless
8oz.of baby spinach, washed
2 tbsp red wine vinegar
1/3 cup low-sodium chicken broth (preferably home made)
10 grape tomatoes, chopped with juice
2 cups of brown rice, cooked
Directions:
Heat a large pan over a medium to high heat. Add the virgin olive oil.
When heated add the chopped garlic and cook for a minute or so.
Add the chicken breasts and cook each side until browned and juices are running clear.
Remove the cooked chicken breasts and set them aside.
Add to the same pan the baby spinach and cook until wilting.
Remove the baby spinach from the pan and set it aside.
Then lower the heat to medium and pour in the red wine vinegar then the chicken broth
as well and stir, collecting the browned bits in the bottom of the pan to add more flavor.
Then add the chopped grape tomatoes, bring the sauce to a simmer and cook 3 or 4
minutes.
Place the rice in a large serving bowl. Top the brown rice with the baby spinach, half
chicken breasts and red wine tomato sauce. Serve
Healthy Fats per serve: 14g
Protein per serve: 30g
Fiber per serve: 5g
Chicken with Baby Spinach & Tomato Red Wine Sauce

Prep: 5 minutes
Cook: 15 minutes
Yield: 2 servings
Ingredients:
2 (6oz.) fillets of salmon
5 tbsp. Teriyaki sauce, low-sodium
2 zucchini, sliced thin
4 chopped scallions
Sesame seeds
Coconut oil
Directions:
Marinade the salmon with the teriyaki sauce for 25 minutes in a zip-top bag.
Toast the sesame seeds in a large skillet on medium heat, the set the sesame seeds aside.
Add the salmon (without the marinade) to a hot skillet and cook on medium heat for
around 5 minutes each side.
Remove salmon from heat and keep it warm while adding the scallions, zucchini and 1
tbsp. of oil to the skillet and saut until browned.
Stir in 2 tbsp. of teriyaki sauce, and sprinkle over sesame seeds.
Serve with the salmon.
Fiber per serve: 4g
Savory Brown Rice with Vegetables

You should have at least 1 vegetarian based dinner per week on this diet. But if you
want to add some protein then this dish is perfectly matched to baked fish like salmon,
trout or tuna.
Prep: 10 minutes
Cook: 20 minutes
Yield: 2 servings
Ingredients:
1 large onion - chopped
1 clove of garlic - crushed
2 tablespoons coconut oil
4 oz sliced mushrooms
10 chopped grape tomatoes
1 tablespoon chopped parsley
1/2 tablespoon chopped basil
2 oz Kalamata black olives
Salt and freshly milled black pepper
3 cups of cooked brown rice
Directions:
Gently sweat the onion and garlic in the coconut oil
When it is soft, add the mushrooms and cook for about 5 minutes
Add the chopped tomatoes, herbs, seasoning and olives
Finally stir in the rice and keep turning until the mixture has heated through.
Fiber per serve: 14g
Shrimp and Brown Rice Risotto

Balance this meal with a side salad consisting of arugula, grated carrot, grape tomatoes,
baby spinach leaves and crushed walnuts with a dash of balsamic vinegar.
Prep: 10 minutes
Cook: 25 minutes
Yield: 2 servings
Ingredients:
2 oz. almond butter
2 tablespoons extra virgin olive oil
2 cups short grain brown rice (uncooked)
1 chopped onion
1 clove chopped garlic
3 cups of low-sodium vegetable stock
Pinch of saffron
cup of red wine vinegar
1 cup mushrooms
1 tbsp. chopped parsley
3 cups of deveined cooked shrimp
Description:
In a large pan melt the almond butter and oil over a low heat
Stir in the rice and cook gently for about 10 minutes
Add the onion and garlic and cook for 5 minutes
Add half the vegetable stock and cook gently until the stock is absorbed
Mix the saffron, wine vinegar and remaining stock together and add to the rice with the
mushrooms and shrimp
Cover and allow it to cook gently until all the liquid is absorbed
Add the parsley and serve
Chicken Breasts with Balsamic Roasted

Tomatoes
Prep: 5 minutes
Cook: 13 minutes
Yield: 2 servings
Ingredients:
2 chicken breasts, skinless, boneless
1 pint of fresh grape tomatoes
1 tbsp. manuka honey
1 tbsp. extra-virgin olive oil
tsp. kosher salt
tsp. freshly ground black pepper
4 tbsp. balsamic vinegar
Directions:
Preheat your oven to 450 F
Combine tomatoes, honey, balsamic and olive oil into a bowl, add the mix to a foil
lined loaf pan and bake for 12 minutes at 450 F or until the grape tomatoes burst their
skins and begin to wrinkle up.
Transfer tomato mix with juices into a bowl and add tsp. of salt, give a little stir
Sprinkle each chicken breast with some salt and pepper, heat up skillet with olive oil
and cook both breasts several minutes each side to brown, check for clear running
juices, once cooked plate up.
Spoon tomato balsamic juice evenly over both breasts and serve up with brown rice or
leafy green salad.
Fiber per serve: 3g

Prep: 11 minutes
Cook: 12 minutes
Yield: 4 servings
Ingredients:
2 (10oz.) thick strip steaks, boneless (grass-fed)
tsp. fresh ground black pepper and kosher salt
2 tbsp. extra virgin olive oil
2 scallions, sliced thin
2 tsp. ginger, minced
1 tsp. garlic, minced
cup of red wine vinegar
3 tbsp. low-sodium chicken broth
2 tsp. low-sodium oyster sauce
2 tbsp. toasted sesame seeds
Directions:
Heat a large skillet over a medium-high heat. Season your strip steaks with salt and
pepper. Heat up 1 tbsp. olive oil in the skillet, then add the strip steaks, cook until
browned each side about 4 minutes each side, platter the steaks and keep warm.
Add the last tbsp. of oil to skillet and add ginger, garlic and scallion slices and saut for
1 minute. Add broth and red wine vinegar, stir until liquid has been reduced by half, stir
in oyster sauce and remove from heat.
Slice the strip steaks across the grain, then spoon the sauce over each portion and top
this with the toasted sesame seeds and serve.
To boost the fiber for this meal make sweet potato oven chips as a side dish, they are
delicious with the strip steaks and sauce.
Fiber per serve: 8g
Note: Red meat should only be eaten about once a week.

Prep: 5 minutes
Cook: 15 minutes
Yield: 4 servings
Ingredients:
1 lb. sirloin steak, fat trimmed, cut into strips
1 onion, peeled, chopped
8 oz. sliced mushrooms
1 tbsp. minced garlic
1 cup of organic beef broth
1 cup of coconut milk
1 tbsp. chopped parsley
Kosher salt and ground pepper to taste
Directions:
Heat up 2 tbsp. of olive oil in a large skillet, add the sirloin strips and cook until nicely
browned, set aside.
Saut the mushrooms until done, then set aside
With the remainder of the olive oil saut the garlic and onion, once done leave in the
skillet and add the coconut milk and beef broth, heat and stir until a creamy sauce is
achieved.
Return the mushrooms and sirloin strips to the mix and simmer, stirring for 5 minutes.
Sprinkle parsley and serve over brown rice (see recipe)
Fiber per serve: 8g

Prep: 10 minutes
Cook: 40 minutes
Yield: 6 servings
Ingredients:
1 lbs. turkey meat, ground
4 tbsp. garlic, minced
1 large shallot, cleaned, chopped
1 large onion, peeled, chopped
2 cups of carrots, sliced
1 cup of celery, cleaned, sliced
1 large zucchini, un-peeled, chopped
1 tbsp. balsamic vinegar
4 cups of cooked sweet potato, mashed
Directions:
Add olive oil to a hot skillet and cook, onion, shallots and garlic.
When onion is translucent add the ground turkey, carrots, celery, zucchini and balsamic
vinegar and cook until the turkey is done and veggies are nearly done.
Transfer all of the ingredients over to a 9x13 casserole dish
Then smooth the mashed sweet potato over the top forming a layer
Bake at 350 F for about 30 minutes and the mix is bubbling. Serve.
Fiber per serve: 9g
Zero Belly Vegetable Beef Stew

Total Time: 2 hours
Prep: 15 minutes
Cook: 2 hours
Yield: 4 servings
Ingredients:
1 lb. of lean ground beef
1 pint of home-made beef broth
1 cup of onions, peeled, chopped
3 cups of sweet potato, peeled, diced
2 cups carrots, peeled, diced
1 cup of celery, cleaned, diced
2 tbsp. of almond flour
3 tbsp. of extra-virgin olive oil
1 tsp. kosher salt
1 tsp. fresh ground black pepper
1 cup of water
Directions:
In a large stewing pot, combine the lean ground beef and onion.
Cook the ground beef for 15 minutes or until the beef is browned.
Add the home-made beef broth and cup of water, until level is 1 inch above the beef and
onion beef.
Cover with lid and simmer for around 2 hours.
After 2 hours add the diced sweet potato, diced carrot and chopped celery. Cover then
cook for a further 15-20 minutes.
Add the almond flour, salt and pepper and mix in to thicken the stew. Serve.
Beef and Spinach Curry

Total Time: 2 hours 20 minutes
Prep: 20 minutes
Cook: 2 hours
Yield: 5 servings
Ingredients:
1 lbs. lean braising steak, cubed
3 tsp. extra-virgin olive oil
2 large onions, peeled, chopped
1 tbsp. garlic, crushed
1 inch of ginger root, peeled and grated
3 tsp. coriander seeds, crushed (or ground coriander)
3 tsp. of cumin seeds, crushed (or ground cumin)
tsp. ground turmeric
8 cardamom pods with the seeds removed and then crushed
2 green chilies, de-seeded and chopped
(You can substitute the last 5 items with 3 tbsp. curry paste)
14 oz. of chopped tomatoes
pint of low-sodium beef stock
6 oz. frozen Spinach, thawed and drained, season with salt and black pepper
2 tbsp. fresh coriander, chopped
Directions:
Heat the oil in a pan and cook onions, garlic, and ginger until softened. Add the curry
paste and cook for 1-2 minutes. Add meat and cook until browned. Stir in the tomatoes,
broth, spinach, and seasoning. Bring to a boil, cover, and simmer for around 1 hours,
dont forget to stir occasionally.
Then remove the lid and continue to simmer for another 30 minutes or until the sauce has
thickened enough and the beef meat is tender.
Then stir in the fresh coriander. Serve with brown rice.
Tuna Steaks with Avocado & Coconut

Lime Marinade
Total Time: 2 hours 20 minutes
Marinade: 2 hours for marinating
Prep: 20 minutes
Cook: 20
Yield: 1 serving
Marinade Ingredients:
4 tbsp. coconut oil
1 tsp. minced ginger
2 tsp. minced garlic
cup of chopped, fresh cilantro
1 lime with zest and juice
Ingredients:
an avocado, peeled, de-seeded, sliced
4 cups of baby spinach leaves
Fresh ground pepper and kosher salt to taste
Directions:
For the marinade combine the coconut oil, garlic, ginger, fresh cilantro, and lime zest
and juice, mix and pour into a large zip-lock bag with the tuna steak. Marinade in the
fridge for around 2 hours.
After 2 hours remove the marinade and scrape off excess marinade (keep the rest of the
marinade) grill the tuna steaks for around 4 minutes per side.
While grilling the tuna add the spinach to an oiled hot skillet and cook until wilted, then
remove from the skillet.
Using the same skillet add the leftover marinade and heat until it thickens then take off
the heat.
Plate the spinach, topped with the tuna steak and sliced avocado then drizzle the
thickened marinade to finish.
Fiber per serve: 9g
Turkey Chili and Grilled Corn on the

Cob
A family favorite when tomatoes are in season. Make this in big batches and you can
freeze portions in zip-loc bags for emergency meals. Grilled corn on the cob finishes the
meal off perfectly.
Prep: 10 minutes
Cook: 60 minutes
Yield: 5 servings
Ingredients:
2 lbs. lean, fat-free ground turkey
1 large onion, chopped
2 lbs. of crushed, fresh tomatoes
3 tbsp. low-salt tomato paste
tsp. of hot sauce
15 oz. of cooked, drained and rinsed kidney beans
2 red bell peppers, deseeded, chopped
2 tbsp. chili powder
2 tsp. of oregano (fresh, chopped is better)
1 tbsp. brown sugar
Directions:
Put a large pot on heat and drizzle with the olive oil then sweat the onions and garlic
until browned.
Add the ground turkey and cook until it is browned and crumbling.
Drain the excess liquid.
Add all of the other ingredients and stir until mixed and leave cooking over a lowmedium heat for around an hour.
Serve with grilled corn on the cob on the side.

Caribbean Baked Chicken

Prep: 10 minutes
Cook: 45 minutes
Yield: 3 servings
Ingredients:
4 chicken thighs, skinned, boned
cup of low-sodium hot sauce
2 tbsp. low-sodium soy sauce
1 minced green onion
1 tsp. of minced garlic
1 tsp. of thyme, dried
1 tsp. of allspice, ground
tsp. of ground cinnamon
tsp. of nutmeg, ground
Directions:
Place the thighs into a greased roasting pan. Combine the remaining ingredients in a
bowl. Pour this marinade over your chicken, coat evenly, cover the pan and chill in the
fridge for half an hour. Preheat your oven to 350 F (175 C) bake the chicken thighs
uncovered for 45 minutes. Baste them a few times.
Serve with a home made mixed bean salad with pineapple chunks for more fiber.
Fiber per serve: 7g

Prep: 5 minutes
Cook: 45 minutes
Yield: 4 servings
Ingredients:
3 lbs. of chicken wings
a cup of reduced-sodium soy sauce
3 tbsp. of no-sugar-added ketchup
cup of Manuka honey
1 mince, peeled, clove of garlic
Salt and fresh-ground black pepper to taste
Directions:
Preheat your oven to 375 F (190 C) and place the chicken wings into a 9x13 baking
dish.
Mix all of the other ingredients together then pour mix over chicken wings, bake for 45
minutes, or until the sauce is caramelized.
This is very nice with a green leafy salad with cherry or grape tomatoes and chopped
walnuts.
Fiber per serve: 5g
Note: Use honey sparingly on this diet.
Whitefish with Blanched Kale and Pine

Nuts
Prep: 10 minutes
Cook: 20 minutes
Yield: 4 servings
Ingredients:
20 oz. Kale (about 500g)
tsp. chili flakes
cup of quinoa or rice flour
6 whitefish fillets, skin off
cup of toasted pine nuts
8 Lemon wedges
Description:
Blanch the kale in a pan of boiling water for 4 minutes or until the kale is just blanched.
Drain the kale. Heat the extra-virgin olive oil in a skillet over medium to high heat. Add
the minced garlic and chili flakes, then cook, stirring, for a minute or so. Add the
drained kale, season and toss a few times to coat evenly. Cook for another 8 minutes
until tender.
Heat the olive oil in the skillet over medium to high heat. Use the flour to coat whitefish
fillets, shake off excess flour. Cook the whitefish for 3 minutes on each side until golden
brown.
Divide the cooked kale and whitefish on plates, sprinkle toasted pine nuts and serve
with some lemon wedges.

Fiber per serve: 8g
Grilled Chicken with Walnut and Pear

Salad
Prep: 15 minutes
Cook: 25 minutes
Yield: 4 servings
Ingredients:
2 chicken breast fillets, skinned
2 red sweet peppers, quartered, de-seeded
4 oz. baby rocket leaves
3 ripe pears, unpeeled, cored, sliced into thin wedges
1 cup of roughly chopped walnuts
Tbsp. balsamic vinegar
3 tsp. of prepared mustard (zero sugar)
Directions:
Heat a skillet and add olive oil.
Season the breasts and cook with the sweet peppers until breasts are browned and clear
juice runs free when pricked, and sweet peppers are tender.
Peel the skin off the peppers if you wish and slice into strips. Diagonally slice the
breasts across the grain.
Place rocket, pear slices, walnuts, chicken and sweet peppers into a large bowl and toss
to mix. Whisk the balsamic and prepared mustard and pour onto the salad mix, toss to
combine the salad. Serve.
Fiber per serve: 8g

To get a good helping of natural fats with this meal you should add a salad with olives,
avocado, and pine nuts and crushed walnuts. Add a few grapes and mesclun greens or
lettuce, as well as a balsamic and olive oil dressing.
Prep: 10 minutes
Cook: 20 minutes
Yield: 3 servings
Ingredients:
1 large onion, chopped
1 lbs. of sweet potatoes, peeled, chopped
lb. of carrots, chopped
1 orange
1 pints of low-sodium vegetable broth
tsp. crushed coriander seeds
Salt and pepper to taste
Directions:
In a deep pan saut the roughly chopped onion in a little olive oil until soft.
Add the rest of the vegetables - also roughly chopped, the juice and rind of the orange,
the crushed coriander seeds and the broth - cook for about 20 minutes, or until vegetable
are soft.
Blitz with a blender until liquidized and season to taste. Serve.

Sweet and savory dinner that everyone loves, I always add a side of mashed sweet
potatoes for a complete and filling meal.
Prep: 5 minutes
Cook: 75 minutes
Yield: 4 servings
Ingredients:
4 chicken thighs, skinless,
1 x 10.75 oz. low-sodium can of cream of chicken soup
1 cups of brown rice
1 cups of water
1 x 10.75 oz. no sugar added can of apricots with juice
1 cups of broccoli florets
tsp of fresh chopped basil (or dry)
tsp of garlic powder
Salt and Pepper to taste
Directions:
Preheat oven at 350 degrees (175 c)
In a large bowl mix the soup, water and rice together
Pour the mixture into a greased 9x13 baking dish
Add the broccoli and apricots and mix lightly
Layer the chicken thighs on top of the mixture and season them with salt, pepper, garlic
powder and basil
Bake covered with foil for about 60 minutes or until the thighs are no longer pink inside
Then remove the foil and bake for another 15 minutes so that the top is nicely browned
Fiber per serve: 8g
Zucchini Noodles and Crab Salad

Prep: 15 minutes
Cook: 15 minutes
Yield: 3 servings
Ingredients:
4 cups of zucchini noodles, cooked, drained, and chilled
1 lbs. of Crab meat
1 cups light Mayonnaise
1 clove Garlic, minced
Salt
Pepper
1 Onion, diced
1 head of Broccoli, chopped roughly, lightly steamed
2 stalks Celery, chopped finely
Preparation:
To make zucchini noodles, use a spiral chopper or a peeler.
Add zucchini noodles, crab meat, mayonnaise, garlic, onion, broccoli, celery to large
bowl
Season with salt and pepper
Refrigerate until ready to serve
Savory Chicken Family Dinner

Savory and filling and so quick and easy to prepare, in 15 minutes it will be in the oven
and you free to do as you wish.
Prep: 10 minutes
Cook: 75 minutes
Yield: 4 servings
Ingredients:
4 chicken breasts, skinless, boned
1 x 10.75 oz. can of cream of celery soup
1 sleeve of chicken soup mix
1 cups of brown rice
2 cups of water
2 cups of frozen corn kernels
1 cups of cauliflower florets
tsp of mixed herbs
tsp of garlic powder
Salt and Pepper to taste
Directions:
Preheat oven at 350 degrees (175 c)
In a large bowl mix the soups, water and rice together
Pour the mixture into a greased 9x13 baking dish
Add the cauliflower and corn kernels and mix lightly
Layer the chicken breasts on top of the mixture and season them with salt, pepper, garlic
powder and mixed herbs
Bake covered with foil for about 60 minutes or until the breasts are no longer pink
inside
Then remove the foil and bake for another 15 minutes so that the top is nicely browned
Fiber per serve: 9g
10 Zero Belly Lunch and Breakfast

Recipes
We have 10 delicious and wholesome zero belly fat lunch and breakfast
recipes prepared for you and your family to enjoy.
Each recipe is designed to follow the eating requirements of the zero belly
diet, while also being easy to prepare as well as being appealing to the
whole family.
Many of these recipes can be interchangeable for breakfast, lunch and
even for light dinners, allowing for plenty of variety for each month so
that you are always spoilt for choice on the zero belly diet.
All of the recipes are truly zero belly diet compliant meal recipes with only
the most nutritious and flavorsome ingredients.
Sweet Red Pepper Soup

If you make big batches of soup you can freeze the remainder for up to 1 month in 1
portion sizes in zip-lock bags. Handy for lunches on the go with a quick reheat.
Prep: 5 minutes
Cook: 25 minutes
Yield: 3-5 servings
Ingredients:
1 onion, chopped
3 red sweet peppers, chopped
1 clove of garlic, minced
1 oz almond nut-butter
1 medium sweet potato, peeled, chopped
2 pints of vegetable broth
1 cup of coconut milk
1 tbsp. coconut oil
Directions:
Sweat the onions in the coconut oil for 5 minutes
Add everything else except the coconut milk
Simmer for 25 minutes
Allow to cool slightly then liquidize, adding the coconut milk at this point. Serve
immediately
Fiber per serve: 8g
Zero Belly Coconut Flour Tortillas

One of the difficult aspects of the zero diet is missing out on flour for bread and other
baked products. Hence I created these coconut flour tortillas which are a sort of crepetortilla hybrid and are delicious and can be used for many different zero belly recipes as
a bread replacement.
Prep: 15 minutes
Cook: 15 minutes
Yield: 4 servings
Ingredients:
a cup of coconut flour
a tsp. of wheat-free baking powder
tsp. of ground kosher sea salt
16 egg whites, free-range
cup of almond milk
Description:
Mix all of these ingredients in a stainless steel or glass bowl.
Let the mix sit for around 10 minutes so that the coconut flour absorbs much of the
moisture, and then whisk the mix again. The tortilla batter should ideally be runnier than
that of a pancake mix.
Heat up a non-stick skillet over a medium to high heat and spray with extra-virgin oil to
coat the bottom and sides of the skillet.
Pour a of a cup of the batter into the skillet and give the skillet a swirl so that the
tortilla is thin.
Once the bottom is done, use a rubber spatula to release the edges of the tortilla then
turn it over. When done plate the tortilla.
Spray the skillet again and repeat the steps until your batter is used up.
Note: Make use of the egg yolks by using them for omelets and scrambles for zero belly
breakfasts and lunches during the week.

Specially created for the zero belly diet and you can use them for a great side dish or as
breakfast or lunch. Add the zero belly tortillas (see recipe) and you have a complete
meal.
Prep: 5 minutes
Cook: 15 minutes
Yield: 3 servings
Ingredients:
1 tbsp. coconut oil
1 large yellow onion, peeled and diced
1 cup of fresh crushed tomatoes
2 cups of grape tomatoes, chopped in half
7 oz. Pinto beans, cooked, drained and rinsed
7 oz. kidney beans, cooked, drained, rinsed
1 carrot, shredded
1 tsp. of dried cumin powder
1 tsp. of fresh (chopped) or dried oregano
1 tsp. of dried thyme
tsp. of cayenne pepper
Kosher salt and freshly ground black pepper
Directions:
Heat coconut oil in a skillet over medium heat.
Add the chopped onions and cook, stirring, until onions are clear and done.
Add all of the tomatoes and simmer for 5 minutes to release their sugary sweetness.
Add both types of beans, shredded carrot, spices and herbs then continue to simmer for
at least 10 more minutes.
Season baked beans with sea salt and freshly cracked pepper.
Serve with the zero belly tortillas, enjoy!
Note: You can freeze the baked beans for up to 6 months in a date labeled zip-lock bag
for future quick meals. Freeze when cooled down.

Zero Belly Mexican Scramble

This makes for energy boosting breakfasts or lunches. Zero belly scrambled eggs mixed
with our home-made baked beans (see recipe)
Prep: 6 minutes
Cook: 14 minutes
Yield: 1 serving
Ingredients:
1 tbsp. of extra-virgin olive oil
2 free-range eggs
Tbsp. coconut cream
2 tbsp. onion, peeled, chopped
1 tbsp. red pepper, chopped
1 cup of prepared home-made baked beans
Kosher salt and fresh ground pepper to taste
Directions:
Whisk the eggs, coconut cream and seasonings together.
Heat a skillet with olive oil and saut the onion and pepper until done.
Turn down heat to medium and add the baked beans, heat up and then pour in the egg
mix and stir to mix through and cook until egg mix is done.
Plate up and serve with a dollop of home-made salsa. Enjoy!
Oat and Almond Snack Bites

Prep: 5 minutes
Cook: 15 minutes
Yield: 2 servings
Ingredients:
1 cup of home-made almond butter (or natural bought)
cup of coconut milk
1 tbsp. protein powder
cup of rolled oats, gluten-free
Directions:
In a microwave bowl combine almond butter and coconut milk. Zap for around 2
minutes or until almond butter is easily spread.
Remove the bowl from microwave and stir until combined
Stir in the protein powder and keep stirring until it is completely dissolved and mixed.
Add the oats and stir to mix.
Roll the mix into bite-size circles and refrigerate for 15-20 minutes until the bites are
hardened.
Eat with fresh fruit for breakfast or as snacks.
Fiber per serve: 8g
Vegetable Scramble
Prep: 10 minutes
Cook: 10 minutes
Yield: 3 servings
Ingredients:
cup of extra-virgin olive oil
cup mushrooms, sliced
cup onions, peeled, chopped
cup green bell pepper, chopped
Cup of chopped cherry tomatoes
6 free-range eggs
cup coconut milk
Directions:
Heat the extra-virgin olive oil in a skillet over medium-high heat. Add the sliced
mushrooms, onions and bell pepper; saut until the onions are transparent.
In a large bowl, beat together eggs and coconut milk. Add the mixture to the vegetables;
stir in tomatoes. Cook until the eggs are done. Serve immediately.
Fiber per serve: 5g

Prep: 5 minutes
Cook: 10 minutes
Yield: 2 servings
Ingredients:
4 free-range eggs
tsp. of fresh tarragon, chopped (or dry)
4 oz. of cooked lobster meat, chopped rough
1 pinch of cayenne pepper
Salt and ground black pepper to taste
3 home-made burritos (see recipe)
Directions:
Beat the eggs and fresh tarragon in a bowl. Set this aside.
Sprinkle the chopped lobster with the cayenne pepper.
Heat the olive oil in a skillet over medium-low heat. Add the chopped lobster, stirring,
until warmed through.
Stir in the egg/tarragon mixture; increase the heat to medium and then scramble the eggs,
stirring constantly, until done.
Spoon the scramble onto 3 warmed burritos, roll and serve with some home-made
salsa.
Fiber per serve: 7g
Quinoa Breakfast Bowl

Prep: 5 minutes
Cook: 10 minutes
Yield: 2 servings
Ingredients for Quinoa Bowl:
cup of rinsed quinoa
cup of almond or coconut milk
cup of water
Ingredients to add:
You can add zero belly sliced fruit of your choice and eat as a porridge or you can add
a little more almond milk.
Directions:
Combine the quinoa, almond milk and water in a large saucepan and bring the mix to a
boil then reduce the heat to a low simmer, continue stirring until most of the liquid has
been absorbed by the quinoa.
Transfer the quinoa to a bowl and enjoy with sliced fruit and a little more almond milk.
Fiber per serve: 8g
Zero Belly Fruit Salad

Prep: 10 minutes
Cook: 0 minutes
Yield: 2 servings
Ingredients:
2 small bananas, peeled, chopped
2 cups of fresh mixed berries
1 red apple, seeded, cored, chopped
1 cup of red grapes
1 ripe peach, pitted, chopped
1 cup of pineapple, peeled, chopped
1 cup of orange juice
3 tbsp. chopped walnuts
1 cup of Greek yogurt
Directions:
Pour all prepared fruits into a large bowl with orange juice, mix up.
Spoon equal portions into 2 breakfast bowls
Drizzle Greek yogurt over the top
Sprinkle chopped walnuts to finish. Enjoy!
Sauted Spinach & Homemade Baked

Beans
For a healthy, filling lunch add a cup of heated homemade baked beans to each plate.
Prep: 5 minutes
Cook: 15 minutes
Yield: 2 servings
Ingredients:
1 lb. baby spinach leaves
2 tbsp. walnuts, chopped
1 tsp. garlic, minced
3 tbsp. lemon juice
Directions:
Cook the spinach in a pot of boiling water until just wilting, remove and drain well.
Add olive oil to a hot skillet and saut garlic until it is browned, add walnuts saut a
little longer, then add the spinach and saut for 3 further minutes.
Transfer to 2 warm plates and drizzle lemon juice over each. Enjoy!
5 Zero Belly Diet Shakes and Smoothies

These drinks are full of protein, nutrients and fiber with specific
ingredients that together provide your body with maximum fat-burning
fuel and Meta-Metabolic stimulation. They will have you feeling fuller for
longer.
The satiating factor built into the drink ingredients means you will be less
inclined to give in to the temptation of snacking on empty carb snacks and
sugar filled rubbish during the day.
Whey to Go Morning Energizer

Ingredients:
2 tbsp. of natural whey powder (no additives)
1 cup of baby spinach leaves
1 cup of all-natural vanilla yogurt
1 cup of strawberries
1 small banana, peeled
1 cup of iced water
2 ice cubes
1 tbsp. crushed walnuts
Directions:
1. Place all of the ingredients in the sequence they are listed into your blender.
2. Start your blender on low speed then increase the speed to high until blended smooth.
1 serving
Nutrition: (per serving) 121 calories, 2 g of fat, 16 g of carbs, 12 g of sugar, 7 g of
fiber, 4 g of protein
Lean Green Kale Supreme

Ingredients:
2 cups of kale leaves
1 red apple, skin on, cored, chopped
1 tbsp. of raisins
1 tbsp. chopped almonds
cup of coconut milk
1 cup of iced water
2 cubes of ice
Directions:
1 serving
Zero Belly Breakfast Smoothie

Ingredients:
1 large red apple, skin on, cored, chopped
1 cup of all-natural Greek yogurt
cup of mixed berries
6 almonds, chopped roughly
1 tbsp. natural whey powder
cup of chilled orange juice
1 cup of chilled water
Directions:
2 servings
Plum and Blueberry Persuasion

Ingredients:
5 plums, halved, seeded
a banana
2 tbsp. of chopped almonds
1 cup of blueberries
cup of chilled Greek yogurt
1 tbsp. almond butter
cup of chilled water
Directions:
2 servings
Apple Pineapple Smoothie

Ingredients:
1 red apple, skin on, cored, chopped
1 cup of chopped pineapple
cup of all-natural Greek yogurt
of a peeled banana
cup of coconut milk
1 tbsp. protein powder
1 cup of chilled water
Directions:
1 serving
Conclusion
Thank you once again for down loading my book on the Zero Belly Diet. I
myself lost 15 pounds in one month on this simple diet and I hope you see
similar results.
Once you have tried it for a week and are losing body fat then please be
kind enough to go back a leave a review about the book and your success
with zero belly weight loss.
To leave a review click here
This will encourage others to give it a try when they read your testimonial
reviews and will help my message reach a wider audience who are
struggling with weight issues just like you.
Katey Goodrich

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Zero Belly Diet: 35 New Zero Belly Diet Recipes

Zero Belly Diet Cookbook with 35 New Zero Belly Diet

Copyright Information Page

Grilled Chicken with Walnut and Pear Salad

The Zero Belly Fat Diet Basics

Zero Belly Fat Recipes

Fat Burning Smoothies and Shakes

Is there enough fiber in this meal?

The Zero Belly Diet Foods

demands for rapid weight loss and maximum nutritional benefits.

Water and Hydration

20 Zero Belly Dinner Recipes

Chicken with Baby Spinach & Tomato

Chicken with Baby Spinach & Tomato Red Wine Sauce

Teriyaki Salmon with Grilled Zucchini

Teriyaki Salmon with Grilled Zucchini

Savory Brown Rice with Vegetables

Shrimp and Brown Rice Risotto

Chicken Breasts with Balsamic Roasted

Seared Steaks with Ginger Sauce

Note: Red meat should only be eaten about once a week.

Seared Steaks with Ginger Sauce

Zero Belly Beef Stroganoff

Zero Belly Beef Stroganoff

Zero Belly Shepherds Pie

Zero Belly Shepherds Pie

Zero Belly Vegetable Beef Stew

Beef and Spinach Curry

Tuna Steaks with Avocado & Coconut

Fiber per serve: 9g

Turkey Chili and Grilled Corn on the

Healthy Fats per serve: 15g

Caribbean Baked Chicken

Caramelized Chicken Wings

Caramelized Chicken Wings

Whitefish with Blanched Kale and Pine

Protein per serve: 23g

Grilled Chicken with Walnut and Pear

Sweet Potato Soup Recipe

Sweet Potato Soup Recipe

Chicken and Apricot Casserole

Chicken and Apricot Casserole

Zucchini Noodles and Crab Salad

Savory Chicken Family Dinner

10 Zero Belly Lunch and Breakfast

Sweet Red Pepper Soup

Zero Belly Coconut Flour Tortillas

breakfasts and lunches during the week.

Zero Belly Homemade Baked Beans

Healthy Fats per serve: 7g

Zero Belly Homemade Baked Beans

Zero Belly Mexican Scramble

Oat and Almond Snack Bites

Lobster Breakfast Burritos

Lobster Breakfast Burritos

Quinoa Breakfast Bowl

Zero Belly Fruit Salad

Sauted Spinach & Homemade Baked

5 Zero Belly Diet Shakes and Smoothies

Whey to Go Morning Energizer

Lean Green Kale Supreme

Zero Belly Breakfast Smoothie

Plum and Blueberry Persuasion