Flat Belly Diet

Four Days, What to avoid:
1. The salt shaker, salt-based seasonings, and highly processed foods.
2. Excess carbs. Decrease your intake of high-carb foods such as:

Pasta, Bananas, Bagels & Pretzels.
3. Bulky Raw food (ie: eat cooked carrots, not raw)
4. Gassy foods:

Legumes, Cauliflower, Broccoli, Brussels Sprouts, Cabbage, Onion,

Peppers and Citrus fruits.
5. Chewing gum (you swallow air, causing bloat)
6. Sugar alcohols (Xyliyol & Maltitol)
7. Fried foods
8. Spicy foods
9. Carbonated drinks (soda!!!)
10. Alcohol, coffee, tea, hot cocoa and acidic fruit juices

Remember, these "rules" are just for the four day jump start period.

Four Days, What to do:
1. Follow the meal plan exactly ( I had to modify, as I am a vegetarian).
2. Eat four meals a day, for a total of 1,200 calories
3. Drink one full recipe of Sassy Water (recipe below).
4. Take a quick 5 minute after meal walk
5. Eat slowly
6. Work your mind (the book give you "mind tricks" to help keep you motivated).









Sassy Water
2 Liters water (8.5 cups)
1 tsp. freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves

Combine all ingredients in a large pitcher and let flavors blend overnight. Drink the entire pitcher by the end of the each day.





The Meal Plan
Day 1
Breakfast: 1c. unsweetened cornflakes

1 c. skim milk

1/2 c. unsweetened applesauce

1/2c. raw unsalted sunflower seeds

Glass of Sassy Water



Lunch: &nb sp; 4 oz. Applegate Farms antibiotic-free honey maple turkey rolled up 1 light string cheese

1 pink fresh grape tomatoes

Glass of sassy water



Smoothie: Blueberry smoothie. Place 1 c. skim milk and 1 c. frozen unsweetened blueberries in blender and blend for 1 minute. Transfer to glass and stir in 1 Tbsp cold-pressed organic flaxseed oil



Dinner: &nb sp; 1 c. fresh or frozen cooked green beans (steamed of microwaved)

4oz. tilapia

1/2 c. roaster red potatoes drizzled with 1 tsp. olive oil

Glass of Sassy Water





Day 2
Breakfast: 1c. Rice Krispies

1 c. skim milk

1/4c. sunflower seeds

4oz. pineapple tidbits canned in juice

Glass of Sassy Water



Lunch: &nb sp; 3oz. chunk light tuna in water

1 c. steamed or microwaved baby carrots

1 light string cheese

Glass of Sassy Water



Smoothie: Pineapple smoothie. Place 1 c skim milk, 4 oz. canned pineapple tidbits in blender, add a handful of ice and whip for 1 minute. Transfer to glass, and stir in 1 Tbsp cold-pressed organic flaxseed oil.



Dinner: &nb sp; 1c. fresh crimini mushrooms sauteed with 1 tsp olive oil

3 oz. grilled chicken breast

1/2 c. steamed brown rice

Glass of Sassy Water





Day 3
Breakfast: 1 c. unsweetened cornflakes

1 c. skim milk

1/4 c. sunflower seeks

2 Tbsp. raisins

Glass of Sassy Water



Lunch: &nb sp; 4 oz. Applegate Farms antibiotic-free honey maple turkey rolled up 1 light string cheese

1 pink fresh grape tomatoes

Glass of sassy water



Smoothie: Peach- Place 1 c. skim milk and 1 c. frozen, unsweetened peaches in blender and blend for 1 minute. Transfer to glass and stir in 2 tsp flaxseed oil.



Dinner: &nb sp; 1 c. fresh or frozen cooked green beans (steamed or microwaved) 3 oz. grilled or baked turkey breast cutlet

1/2 c. roasted red potatoes drizzled with 1 tsp. olive oil

Glass of Sassy Water







Day 4
Breakfast: 1 packet instant Cream of Wheat

1c. skim milk

1/4c. sunflower seeds

2 Sunsweet Ones Dried Plums

Glass of Sassy Water



Lunch: &nb sp; 3oz. chunk light tuna in water

1 c. grape tomatoes

1 light string cheese

Glass of Sassy Water



Smoothie: Strawberry - Combine 1 c. skim milk and 1 c. frozen, un-sweetened strawberries in blender. Blend, transfer to glass and stir in 2 tsp flaxseed oil.



Dinner: &nb sp; 1c. fresh or frozen yellow squash sauteed with 1 tsp olive oil

3 oz. chicken breast

1/2c. steamed brown rice

Glass of Sassy Water



After the 4 day jump start, you can transfer to the regular Flat Belly Diet.
I highly recommend that you purchase the book. It explains the science behind the diet, provided motivational tips, and numerous recipes and meal plans.

This is what I found for AFTER the jump start: ( It's only 3 days, but it will get you started)

Day 1



Breakfast
1/2 c oats simmered or microwaved with water; nonfat milk added to taste

Mid-morning
6 oz live and active cultures yogurt
Water


Lunch
Herb, spinach, or tomato omelette (2 yolks, 3 whites)
Plain-dressed leaf salad (with vinaigrette

Mid-afternoon
10 oz nonfat milk with 1/2 tsp honey

Dinner
Plain flattened chicken breast rolled in crushed pine nuts and pan-fried (make one extra, and refrigerate)
Spinach with carrot puree (no butter)

Dessert
6 plums with rice pudding
OR
3 rings pineapple, roasted, with low-fat sour cream

Two hours before bed
1 apple
1 banana
6 almonds
Small cup nonfat milk, warmed, with 1/2 tsp honey







Day 2
Breakfast
2 egg yolks and 3 whites whisked and scrambled
10 oz freshly squeezed orange juice


Mid-morning
6 oz live and active cultures yogurt


Lunch
Cold chicken from yesterday, sliced, with 2 tsp mayonnaise Leaf salad, including watercress (with vinaigrette)



Mid-afternoon
6 oz live and active cultures yogurt


Dinner
Grilled, poached, or pan-fried salmon fillet
OR
Cannelloni stuffed with spinach and almonds
Sliced tomato and cucumber salad
3 Tbsp peas
3 Tbsp corn
Med baked potato with 1 Tbsp sour cream


Dessert
Bowl of mixed strawberries and raspberries (1/2 cup)
1 Tbsp light cream
6 Brazil nuts


Two hours before bed
Cup of warm nonfat milk with 1/2 tsp honey
1 apple








Day 3
Breakfast
Oatmeal, as day one

Mid-morning
6 oz live and active cultures yogurt


Lunch
4 oz tuna packed in spring water, served with salad, capers, and olives


Mid-afternoon
6 oz live and active cultures yogurt

Dinner
6 oz fillet steak, grilled
OR
2 "skinny" burgers (minced beef, nothing else)
Served with 1 Tbsp tangy tomato salsa
4 oz baked potato with 1 tsp sour cream

Dessert
Grapes with sour cream and brown sugar, grilled
1 Tbsp light cream


Two hours before bed
Warmed milk as before
1 apple
1 peach

Sassy Water

8. 5 CUPS WATER
1 TSP/ GRATED GINGER
1 MED. CUCUMBER
1 MEDIUM LEMON
12 SPEARMINT LEAVES

drink entire two liters every day

WalkAround Soup - As Good As Outback's Walkabout Soup

If you have never enjoyed the delicious awesomeness that is Outback's Walkabout soup - run to your nearest chain. However, if there is not one near you, you may also resort to this recipe... of goodness...

• 1 30oz bag of frozen shredded hashbrowns (like ore ida brand)
• 5 cans of veggie broth
• 1 can cream of mushroom soup
• 1/2 sweet vidalia onion chopped onion
• 1 package cream cheese (not reduced anything has to be whole)
• shredded cheddar cheese
• chives

 

1. Combine taters, broth, soup, and onion into large pot (or crockpot if you have more time)
2. Heat over medium high
3. Once everything is heated, defrosted, and well mixed add in cream cheese
4. Stir and wait until cream cheese melts (this may take some time)
5. Once cream cheese is fully melted it is ready to serve
6. Top with shredded cheese and chives to your hearts content
7. Enjoy

Avocado Fries

Warning - this is not for the faint of heart or easily addicted. Found this recipe on Pinterest and made it last night. Lets just say there wasn't enough to share... or save... This recipe is so crazy easy and just like frying anything...

• hass avocados (2 or more)
• salt
• flour (i used soybean flour feel free to experiment)
• egg (i used eggbeaters)
• breadcrumbs (feel free to use panko)
• parmesan cheese

1. Slice the avocado lengthwise, peel, remove pit, and slice into strips like fries
2. Salt & pepper your avocado strips
3. Dip into flour, shaking off excess
4. Dip into egg, dripping off excess
5. Dip into breadcrumbs, coating well
6. Leave to sit on a plate until you complete all your avocado (gives it time to set/dry and they cook so fast you don't want to be doing both)
7. Once your avocados are coated, coat a pan with evoo and drop 4/5 in making sure they are not touching
8. It only takes a few seconds for it to brown once the oil is hot enough. So keep a close watch, and flip once they are browned
9. Remove after both sides are cooked
10. Sprinkle with parmesan cheese and serve hot

White Trash Truffles aka Junk Balls

Our friend Jessica introduced us to white trash truffles this week. My sister and I don't like to call them that though. We prefer junk balls, or trashy balls. or junk truffles.... anyhow.. they are a party for your tongue, and you have to try them just once. We have put people in awe this week of their amazingness, a great addition to a cookie plate or just to satisfy your sweet tooth.

• oreo cookies (mint and peanut butter work best)
• dipping chocolate (white or dark)
• cream cheese (we opted for 1/3 less fat)
• sprinkles or coconut for decor

1. place a bag of cookies into a ziploc bag and use a rolling pin to crush them
2. once they are pulverized mix them with a mixer and a package of cream cheese
3. make little balls you roll out of the mixture
4. place balls into freezer for 30 minutes or until hard (the harder the easier the next steps are)
5. once balls are hard put dipping chocolate into microwave to melt
6. when chocolate is liquified remove balls from freezer
7. dip each ball into the chocolate, one side at a time helps your fingers from burning
8. before chocolate hardens top with sprinkles or coconut
9. place back into freezer for an hour or so
10. eat and be merry

Candied Ginger Recipe

Seeking an ideal finishing touch for my cookie plates this year, I turned to crystallized (candied) ginger. The recipe was actually so easy. Give it a try yourself and save some money on sweet and spicier candied ginger.

• granulated sugar
• ginger root

1. peel and slice 2 ginger roots into coins
2. pour 3 cups of water and 3 cups of sugar into a pot to under medium heat, stir
3. once the syrup is warmed add your ginger coins to the mixture, mix and keep an eye on it
4. after 30 minutes and ginger is tender remove ginger with a strainer (you can save the sweet ginger syrup for homemade ginger ale)
5. place your ginger in a single layer to dry on a cookie rack
6. after 5 hours at least your ginger should be dry, fill a bowl with sugar
7. place ginger in bowl and shake it up
8. remove ginger and let dry another hour before serving or adding to cookie plate

Spaghetti with Red Lentil Sauce

• 1 package whole wheat spaghetti
• 2t brown mustard seeds
• 1C veggie broth
• 1/2 red onion
• 3/4 cup red lentil beans
• 4 Garlic cloves
• 6T lemon juice
• 1/2 bag fresh spinach
• 2 cans of artichoke hearts quartered

1. cook pasta and set aside to drain
2. heat mustard seeds over medium heat until they pop
3. add water, broth, onion, lentils, garlic carefully to pot
4. bring to boil
5. lower heat to simmer at low-med heat until lentils separate and turn mushy (15mins)
6. remove from heat
7. add lemon juice and stir until it is well blended
8. add artichokes to sauce and stir
9. add pasta to sauce and stir well
10. add spinach
11. serve and enjoy :)