Flat Belly Meals

Any expert would say exercising is not enough to achieve a flat belly, one must incorporate a

healthy diet as well. We sought the help of Chef Rateesh to

specially prepare a healthy and tasteful three-day plan, each

day has a different dish, you can mix and match according to your

mood and it’s all below 1200 calories per day!

Meals prepared by Chef rateesh of MawaseM at hilton doha

photography Jessie palanCa

food

Meals below 1200 calories!

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day 1food

Shrimps, Cottage Cheese & Pink Grapefruit Salad Yields: 1 Portion

Ingredients: • 1.5 Cups Mesclun Lettuce • 0.3 Cup Peeled, Cooked Shrimps• 1 Tbsp Olive Oil • 0.15 Cup Cottage Cheese • 0.25 Cup Grapefruit Segments • 0.2 Cup Diced Avocado Pulp • 1 Tsp Lemon Juice • Freshly Ground Salt & Pepper

Procedure: • Mix together the grapefruit, avocado and shrimps in a bowl; season to taste and toss well.• In a deep plate or salad bowl, arrange mesclun leaves and put the grapefruit mix on top; garnish with cottage cheese and drizzle with the dressing made of olive oil and lemon juice.

Steamed or Roasted Sea bass on Cucumber and Tomato Tartare Yields: 1 Portion

Ingredients: • 160 Gr Sea Bass Fillet, With Skin On • 1/3 Cup Diced Cucumber, Peeled And Seedless • 1/3 Cup Diced Tomatoes, Peeled And Seedless • 1 Tbsp Shallot, Finely Chopped • 1 Tbsp Extra Virgin Olive Oil • 1 Tsp Herb Oil • Fresh Mint • Freshly Ground Salt And Pepper

Procedure: • Poach or steam the sea bass fillet in fish stock or steamer for few minutes.• Mix diced tomatoes and cucumber with extra virgin olive oil and mint, then season to taste.• Arrange the vegetable tartare onto a plate and top it with sea bass.• Drizzle with a little extra virgin and herb oil.

BReakfaST:

DINNeR:

Rucola, artichokes and Parmesan Salad Yields: 1 Portion

Ingredients: • 1 Cup Gr Rucola Leaves • ¼ Cup Fresh Artichoke Hearts • Thinly Sliced And Grilled • 1 Tbsp Parmesan Flakes • 1 Tbsp Lemon Juice • 2 Tbsp Extra Virgin Olive Oil • Freshly Ground Salt & Pepper

Procedure: • In a bowl, toss the rucola together with the grilled artichokes, lemon juice and extra virgin olive oil; season to taste.• Place the salad in a serving plate or bowl and garnish with parmesan flakes.

NuTRITIoN INfo:Amount per ServingCalories: 337 KcalTotal Fat: 21.97gCholesterol: 108mgSodium: 377mgTotal Carbohydrates: 16.58gProtein: 21.06gDietary Fibre: 4.09g

NuTRITIoN INfo:Amount per ServingCalories: 359 KcalTotal Fat: 18.096gCholesterol: 2.24mgSodium: 174.7mgTotal Carbohydrates: 8.81gProtein: 38.96gDietary Fibre: 35.71g

LuNCH:

NuTRITIoN INfo:Amount per ServingCalories: 396.1 KcalTotal Fat: 36.36gCholesterol: 16mgSodium: 410mgTotal Carbohydrates: 9.1gProtein: 11.39gDietary Fibre: 3.21g

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food

Did you know?1. sashimi anyone? Japanese sushi chefs made sure that these fresh tuna are frozen immediately to kill any bacteria before preparing and serving it to customers.2. tuna are not cold-blooded as most fish.3. in a report about tuna sandwich around 83% of adults do this tasty snack.

feta Cheese, Cucumber, Tomatoes and olives Yields: 1 Portion

Ingredients: • 100 Gr Feta Cheese • 25 Gr Cucumber • 80 Gr Cherry Tomatoes • 50 Gr Marinated Olives (Green/Black) • 5 Gr Chives

Procedure: • Cut feta cheese into cubes, peel cucumber and remove seeds, cut into fine batonettes and slice cherry tomatoes into halves.• Arrange ingredients onto a plate as shown in the photo and garnish with marinated green/black olives.

Spiced Crusted Tuna Loin on Marinated fennel and Red Radish Yields: 1 Portion

Ingredients: • 1 Tuna Loin, Trimmed To Shape • 1.5 Tbsp Mix Peppercorn (Green, Black, Pink) Crushed • 2 Tbsp Mix Herbs, Finely Chopped • (Parsley, Coriander, Basil, Rosemary) • 1 Tbsp Olive Oil • 5 Tsp Tomato Oil • SaltFennel and Radish salad• 0.5 Cup Fennel, Thinly Sliced • 0.2 Red Radish, Thinly Sliced • 1 Tbsp Lemon Juice • 2 Tsp Extra Virgin Olive Oil • Salt & PepperWasabi Cream dressing• 2 Tbsp Low Fat Mayonnaise • 1 Tsp Wasabi Paste • 2 Tbsp Low Fat Cream • Freshly Ground Salt & Pepper

Procedure: • Season the tuna loin and cover with the crushed pepper and chopped herbs, then drizzle with olive oil.• Sear tuna on all sides on a hot grill, rare inside, then set aside.• Combine fennel with red radish, lemon juice and olive oil in a bowl, season and toss well.• To make wasabi mayonnaise, mix all the ingredients together and season.• Arrange the fennel salad on a plate, top it with the sliced tuna then drizzle with the wasabi dressing and tomato oil.

day 2

NuTRITIoN INfo:Amount per ServingCalories: 390.4 KcalTotal Fat: 19.04gCholesterol: 47mgSodium: 387.7mgTotal Carbohydrates: 26.03gProtein: 24.83gDietary Fibre: 5.19g

BReakfaST:

NuTRITIoN INfo:Amount per ServingCalories: 191 KcalTotal Fat: 6.1gCholesterol: 0mgSodium: 1.585mgTotal Carbohydrates: 12.4gProtein: 22.3gDietary Fibre: 0.1g

LuNCH:

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Did you know?1. Chicken has more

polyunsaturated fat than other red meats, meaning

this is ‘good fat’ safe to your heart.

2. all fats are concentrated on the

skin, remove the skin and you’re on your way to

healthier living.3. this is a staple meat

around the world, just in america alone eight

billion is consumed yearly.

Your free day, you can choose meals from Day 1 and Day 2, just mix and match. Don’t cheat make sure you check on the calories.

Ensure that you exercise three times a week for 30 minutes to achieve the result you want: A flat belly ready for the beach!

Grilled Chicken Breast with eggplant & Roasted Pepper Caviar Yields: 1 Portion

Ingredients: • 1 Chicken Breast • 0.6 Cup Eggplant And Roasted Pepper Caviar • 1 Tsp Basil Oil • 1 Tsp Tomato Oil • Salt & Pepper • Rosemary And ThymeEggplant And Roasted Pepper Caviar• 0.4 Cup Roasted Eggplant Pulp • 0.25 Roasted Yellow/Red Peppers • 1 Tsp Thinly Sliced Garlic• 1 Tbsp Chopped Shallots • 1 Tbsp Olive Oil • 1 Tsp Lemon Juice • 1 Tbsp Chopped Coriander • Chopped Fresh Red Chili • Freshly Ground Salt & Pepper

Procedure: Chicken• Season the chicken breast with salt and pepper, chopped rosemary and thyme.• Mark the chicken on a grill and bake it in the oven for 12 min. Meanwhile heat up the eggplant caviar.• Place eggplant caviar in the middle of the plate and top it with grilled chicken.• Drizzle with basil and tomato oil.Eggplant caviar• Roast the eggplant until soft and remove pulp.• Roast yellow and red pepper until golden brown, remove skin and seeds and cut into strips.• Mix the eggplant and roasted pepper mixture, shallots, garlic, olive oil, red chili, coriander and lemon juice. Season to taste.

Tips on Staying on Track: 1 Drink plenty of water or non-calorie

beverages.2 Eat several mini meals.

3 Add spices to your food, this keeps you feeling satiated.

4 Never skip your breakfast, eat healthy fibre-filled foods.

5 Do not be in a hurry to lose weight. Slow, steady weight loss is the key: about two

pounds a week is realistic..

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day 3

NuTRITIoN INfo:Amount per ServingCalories: 399.8 KcalTotal Fat: 19.08gCholesterol: 136mgSodium: 121.5mgTotal Carbohydrates: 4.12gProtein: 50.61gDietary Fibre: 1.05g

DINNeR:

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