BREAKFAST:
WAFFLE TOPPED WITH YOGURT AND BLUEBERRIES
1 whole-wheat waffle
6 oz Fage Total 0% Greek yogurt
1 cup blueberries*
1/4 tsp cinnamon
*Blueberries are high in fiber, which helps keep your appetite in check. Plus, they're packed with anthocyanins--antioxidants that may bolster memory and protect your heart.
Total: 256 calories
Perfect Breakfasts for Any Goal
SNACK
3/4 cup edamame
8 oz iced tea* sweetened with 1 1/2 tsp honey and 1 lemon wedge
*Green isn't the only tea for weight loss. Polyphenols, like those found in the black brew, may lower blood sugar after a carb-heavy meal so you stay satisfied longer.
Total: 176 calories
Snack Smart: 7 Nutritiously Awesome Snacks
LUNCH:
MOZZARELLA AND TOMATO SALAD
1 medium tomato, cubed
1 oz fresh part-skim mozzarella cheese, cubed
1 cup fresh spinach leaves
1 clove garlic, pressed
1 1/2 tsp olive oil
2 Tbsp balsamic vinegar
2 tsp sunflower seeds
1/4 tsp black pepper
LENTIL SOUP
1 cup Amy's Organic Light in Sodium Lentil* Soup
*Lentils are a low-cal source of hunger-quashing protein and fiber.
VIDEO: Want another way to enjoy lentils? Learn how to make this tasty lentils and rice recipe
Total: 422 calories
SNACK
2 Wasa Light Rye crackers
1 Tbsp Dijon mustard*
2 oz sliced turkey breast
*Like other spicy foods, mustard has a warming effect, which means it can increase your metabolism, helping you burn more calories.
Total: 138 calories
DINNER:
TERIYAKI BEEF WITH VEGGIES
3 oz beef tenderloin, cubed*
2 Tbsp reduced-sodium teriyaki sauce
1 Tbsp Newman's Own Lighten Up honey-mustard dressing
2 tsp olive oil
1/4 cup sliced carrots
1/2 cup chopped broccoli
1/4 cup sliced water chestnuts
1/4 cup sliced peppers
1/2 cup cooked brown rice
Marinate beef in teriyaki and dressing for 30 minutes. Heat olive oil in a pan and cook beef 1 to 2 minutes. Add veggies and cook for another 5 to 7 minutes until beef is browned. Serve over rice.
*Choose grass-fed beef. Beef from cows that graze on grass has higher amounts of conjugated linoleic acid, which can help fight body fat.
SEARCH: Health benefits of grass-fed beef
Total: 506 calories
INDULGE WITHOUT BULGE
Add: 4 oz white wine (96 calories)
Subtract: 1/4 cup edamame, the honey from the iced tea, and 1 tsp sunflower seeds from the salad (96 calories)
Daily total: 1,498 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.
Want more belly-blasting advice? Try the Abs Diet for Women!
