Belly Fat Loss Program

8/12/2019 Belly Fat Loss Program

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Imagine being able to drop a dress sizein about a month while eating peanut but-ter, avocado, even chocolate on a daily ba-sis. The Flat Belly Diet makes it a reality.Its the only weight loss plan that makesMUFAs (MOO-fahs)aka monounsaturatedfatty acidsa mandatory component ofevery meal. Studies show that diets high inMUFAs may help reduce the risk of type 2diabetes, breast cancer, and cognitive de-

cline, help you live longerand may evenhelp prevent the accumulation of belly fat.This Go Guide on the Flat Belly Diet willget you started. Find more info on the vecategories of MUFAs at far right, or turn topage 2 for a step-by-step guide to creatinga Flat Belly Diet meal. On pages 3 through8, youll nd 18 delicious MUFA-rich recipesto try. But rst, the three rules to eating theFlat Belly Diet way:

Stick to 400 calories per mealMUFA-rich foods arent exactly low-calchoices. Theyre the foods that youre usu-ally told to avoid when youre trying to loseweight. Thats why it is essential to exercisecalorie control when youre creating meals.All Flat Belly Diet meals and snacks pro-vide a MUFA-rich food and total about 400calories; youre required to eat three mealsand one snack daily. Add it all up, and yourtotal daily intake is about 1,600 caloriesthats how much it takes for a woman ofaverage height, frame size, and activity levelto get to and stay at her ideal body weight(for customized plans, go to atbellydiet.com). Experts say that 1,600 calories isenough to keep up your energy and supportyour immune system.

RULE #1

MORE on MUFAsThere are ve main categories ofMUFA-rich foods:

1 OILS: The health benets of theFlat Belly Dietrecommended oils(canola, safflower, sesame, soybean,walnut, axseed, sunower, olive, andpeanut) differ depending on the nut,seed, or fruit they were pressed from.Flaxseed and walnut oil are both r ich

sources of alpha-linolenic acid, whichyour body converts into omega-3 fat-ty acids. In addition, olive oil containsphytochemicals called polyphenols,which help prevent cardiovasculardisease and cancer and reduce in-ammation in the body.2 OLIVES: In addition to their MUFAs,olives are a good source of iron, vita-min E, copper (a mineral that protectsyour nerves, thyroid, and connectivetissue), and ber.3 NUTS AND SEEDS: The benetsof the Flat Belly Dietrecommended

nuts and seeds are numerous andvaried. For example, sunower seedssupply linoleic acid. In a recent study,women who had the highest intakesof this nutrient had a 23% lower riskof heart disease, compared withthose who had the lowest intakes.Most nuts and seeds are good sourc-es of a variety of must-have nutrients,like vitamin E, protein, ber, iron, andzinc.4 AVOCADOS: These are packedwith lutein, which may help maintainhealthy eyes, as well as beta-sitoster-

ol, a natural plant sterol that may helpkeep cholesterol down.5 DARK CHOCOLATE: Dark choco-late is rich in avanols and proantho-cyanins, both of which boost goodHDL cholesterol levels. It also con-tains natural substances that helpcontrol insulin levels and relax bloodvessels, lowering blood pressure.

Lose up to 15 pounds in 32 days on the breakthrougheating plan thats slimming America belly by belly

FLAT BELLY DIET BASICS

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EAT TO BEATBELLY FAT!

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RULE #2

Never go more than 4 hours without eating

Waiting too long to eat can cause you tobecome so hungry (and irritable) thatits hard to think through the healthiestmeal choice, let alone prepare one. Youllprobably want to tear into the rst thingyou see, and reach for seconds. That'swhy you must eat every four hours whilefollowing this plan. The Flat Belly Diet iscomprised of three meals, plus a snack(a fourth meal) that you can eat in theafternoon, morning, or eveningwheneverits most convenient for you. But by man-dating a meal (or snack) every 4 hours,you ensure your hunger never gets thebest of you.

RULE #3

Eat a MUFA at every mealAs you know, MUFA stands for monounsat-urated fatty acid, a type of heart healthy,disease-ghting, good fat found in foodslike almonds, peanut butter, olive oil, avo-cados, even chocolate. You can substituteone MUFA for another as long as the calo-rie counts are nearly equivalent. For exam-ple, you can exchange almond butter (200calories) for semisweet chocolate chips(207). For precise MUFA serving amounts,

consult the chart at right. Better yet, copythis chart and post it on the inside door ofyour pantry.

Create a Flat Belly Diet Meal FOOD/SERVING SIZE CALORIES DIRECTIONS

1. PICK YOUR MUFA FROMLEFT2. ADD 3 ounces lean protein(about the size of a deck ofcards)3. ADD 2 cups raw or steamedvegetables (about 2 baseballsworth)4. ADD 1 2 cup cooked wholegrain, such as brown rice orwild rice, OR 1 whole grainbread serving (such as 1 2 whole grain pita) OR 1 cup

fruit (about baseball size)

Almond butter, 2 TbspCashew or sunower seed butter, 2TbspNatural peanut butter, 2 TbspTahini (sesame seed paste), 2 TbspPumpkin seeds, 2 TbspCanola oil, 1 TbspFlaxseed oil (cold-pressed organic);

high-oleic safflower or sunoweroil; soybean, walnut, or sesame oil,1 Tbsp

Macadamia nuts, 2 Tbsp

Olive or peanut oil, 1 TbspPine nuts, 2 TbspBrazil nuts, hazelnuts or peanuts, 2TbspAlmonds, 2 TbspCashews, 2 TbspPecans or sunower seeds, 2 TbspPistachios, 2 Tbsp

200190188178148124120

120119113

11010910090888280

Semisweet chocolate chips, 1 4 cup207

1. ADD 1 cup fruit plus 1 cupdairy such as fat-free milk,yogurt,or cottage cheese OR wholegrain such as oatmeal ORwhole grain waffle

FOOD/SERVING SIZE CALORIES DIRECTIONS

Avocado, California (Hass), 1 4 cup

Black olive tapenade, 2 TbspAvocado, Florida, 1 4 cupGreen or black olives, 10 large

96

886950

1. PICK YOUR MUFA FROM LEFT 2. ADD 3 ounces lean protein

(about the size of a deck ofcards) OR 2 ounces lean pro-tein plus1 serving dairy3. ADD 2 cups raw or steamedvegetables (about 2 baseballsworth)4. ADD 1 cup starchy vegetables(beans, corn, peas, potatoes)OR 1 cup cooked whole grain,such as brown or wild rice, OR2 whole grain bread servings(such as a full whole wheat pita,wrap, or English muffin)

FOOD/SERVING SIZE CALORIES DIRECTIONS

Dark Chocolate

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EAT TO BEAT BELLY FAT![GO! GUIDE]

Avocados & Olives

Nuts & Oils


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PREVENTION.COM 3GET 100 MEALS, 80 RECIPES, AND THE 4-DAY ANTI-BLOAT JUMPSTART IN FLAT BELLY DIET!,

GET READY!The Four-Day Anti-Bloat Jumpstart has been created for the very specic purpose of eliminating gas, heavysolids, and excess uid so you will almost instantlyfeel and look lighter. (This really works!)

THE FIRST FOUR DAYS-What to Do:

FOLLOW THE FOUR-DAY PLAN EXACTLY. This includes four smaller meals, one of which is a refreshing smoothie. This reduces the amount of food inyour digestive system at any one time, cuts back on the release of stomach acids, and gets your body usedto a four-meal-a-day schedule.

EAT FOUR MEALS A DAY.

The Jumpstart includes fewer caloriesabout 1,200 dailythan youll be eating on the Flat Belly Diet, whichallows about 1,600 per day. Eating less for these 4 days reduces the amount of food in your GI tract at anyone time, cuts back on the release of stomach acids, and gets your body used to a four-meal-a-day schedule.

Youll notice a few staples, including sunower seeds, axseed oil, string cheese, and carrots. There are threereasons youll see these items appear repeatedly. First, we tried to limit the amount of food you have to buy toget startedand ensure youll eat it before it goes bad. Second, we wanted to deliver a lot of nutritional andbloat-free bang for the buck. Finally, we chose foods that need no added salt or condiments to taste good, soyou wont be tempted to reach for one of these potential bloat-promoters.

TAKE A QUICK 5-MINUTE AFTER-MEAL WALK. Moving your body helps release air that has been trapped in your GI tract, relieving pressure and bloating. Allit takes is a leisurely stroll around the block, inside your office building, or at the mall; a quick walk with yourdog, a neighbor, or your family members after dinner anything that gets you moving for just 5 minutes. You

can walk for longer if you like, but at least 5 minutes are needed to help get things moving inside your belly.DRINK ONE ENTIRE RECIPE OF REFRESHING SIGNATURE SASSY WATER EVERY DAY.

We call it Sassy because its a heck of a lot perkier than plain old water! But the ingredients in here arent justfor avor: The ginger also helps calm and soothe your GI tract. Even more important: The simple act of makingthis Sassy Water every day will serve as a reminder for these 4 days that life is a little bit different, that thingsare going to change. It will keep you focused on the at belly task ahead.

SASSY WATER

Combine:

2 liters water (about 8 12 cups) 1 teaspoon freshly grated ginger root 1 medium cucumber, peeled and thinly sliced 1 medium lemon, thinly sliced 12 mint leaves

Directions:

Combine all ingredients in a large pitcher, chill in therefrigerator, and let avors blend overnight.

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PREVENTION.COM 4GET 100 MEALS, 80 RECIPES, AND THE 4-DAY ANTI-BLOAT JUMPSTART IN FLAT BELLY DIET!,

EAT SLOWLY. Often, when you eat quickly, you take in large gulps of air without realizing it. All that excess air gets trapped in

your digestive system and causes bloating (think of a balloon stretched to capacity). Taking your time will helpprevent the expansion. It will also keep you calm, and allow you to connect with the concept of mealtime as amoment to stop, rest, and reect. Too often, we hurry through meals, always trying to get to the next block oftime on our to-do schedule. Lets put an end to this for these 4 days, and beyond, and remember the joy thatcomes from respecting mealtime.

WORK YOUR MIND . The rst days of a diet are never easy, and these 4 days are no exception. Im asking you to change how youeat and to give up some of the foods youre used to eating or drinkingand perhaps imagine you cant livewithout. Of course, its going to be worth it in the endit does work, and you will see your belly shrink. Butuntil you see that poof disappear, youll need a mental tune-up. Thats where my Mind Tricks come in. MindTricks are a way of giving a meal importance making it a special, you Focused moment. Theyll help you staymindful of what youre eating and why.

*Here is Day 1 that you will start with tomorrow. Make your Sassy Water tonight!

IMAGINE WHAT YOU CAN LOOKLIKE IN 30 DAYS !

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Salmon Frittata 2 tsp extra virgin olive oil6 scallions (whites and 2" of green),

trimmed and chopped6 egg whites4 eggs 1 4 c cold water 1 tsp minced fresh tarragon (or 1 2 tsp dried) 1 2 tsp salt2 oz thinly sliced smoked salmon, cut into

1 2" wide pieces

3 4 c black olive tapenade

1. Preheat oven to 350F.2. Heat heavy 8" ovenproof saut pan overmedium heat 1 minute. Add oil and heat 20 sec-onds. Add scallions and saut, stirring occasion-ally, 2 minutes, or until soft.3. Combine egg whites, eggs, water, tarragon, andsalt in medium bowl. Whisk to blend. Season withfreshly ground black pepper. Pour into pan andlay salmon on top. Cook, stirring occasionally, 2minutes, or till partially set.4. Transfer pan to oven and cook 12 to 14 minutes,or until rm, golden, and puffed. Remove fromoven. Use spatula to release frittata from pan.Gently slide onto warm serving platter, slice, andserve with 2 tablespoons of the tapenade.

CALORIES: 186 per servingMAKE IT A FLAT BELLY DIET MEAL: Serve with 1c fat-free plain Greek yogurt (112 cal) mixed with1 2 c frozen dark sweet cherries, thawed (45 cal).Top with 1 4 c toasted whole oats (75 cal). Totalcalories: 418

TIME: 25 MINUTES / SERVES: 6

Cherry Smoothie

1 2 c fat-free milk6 oz fat-free vanilla yogurt 1 4 c semisweet or dark chocolate chips1 c frozen dark sweet cherries

1.Place milk, yogurt, chocolate chips,and cherries in blender. Process untilsmooth.

CALORIES: 433 per serving

Cocoa-Espresso Waffles

11 2 c whole grain pastry flour2 tsp baking powder 1 4 tsp baking soda 1 2 c + 1 1 2 tsp unsweetened cocoa powder1 c 1% milk 1 2 c packed brown sugar2 tsp espresso powder3 Tbsp light olive oil3 egg whites 1 8 tsp salt11 4 c berries

1.Whisk our, baking powder, baking soda, and1 2 cup of the cocoa powder in large bowl untilcombined. Make well in center of our mixtureand add milk, sugar, espresso powder, and oil.Whisk until blended.2. Preheat waffle iron 4 minutes, or until drop ofwater sizzles on iron. Beat egg whites and saltwith electric mixer on high speed just until softpeaks form. Fold whites into chocolate batter inbatches, until just combined.3. Coat heated waffle grids with cooking sprayright before using. Add enough batter to almostcover waffle grids (about 3 4 cup) and cook 3to 4 minutes. Repeat with remaining batter. (Tokeep warm, place single layer of waffles on foil-lined baking sheet in preheated 250F oven.)Dust waffles with remaining cocoa powder andsprinkle berries on top.CALORIES: 223 per servingMAKE IT A FLAT BELLY DIET MEAL: Top with aMUFA: Drizzle waffle with 1 4 c melted semi-sweet or dark chocolate chips (207 cal). Totalcalories: 430

Breakfast

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TIME: 5 MINUTES / SERVES: 1 TIME: 35 MINUTES / SERVES: 5


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Asian Chicken Salad

1 4 c wasabi-flavored mayonnaise 1 4 c low-fat plain yogurt4 c chopped cooked chicken2 ribs celery, sliced1 pkg (6 oz) Asian salad greens1 c seedless red grapes, halved 1 2 c chopped toasted walnuts

1.Stir mayonnaise and yogurt in large bowl. Sea-son to taste with freshly ground black pepper.2. Add chicken and celery to bowl with mayon-naise mixture. Toss to coat.3. Arrange greens on 4 plates. Evenly dividechicken salad on top and sprinkle each servingwith grapes and walnuts.


Pea Soup with Mint

1 Tbsp olive oil2 scallions, green parts only, cut into 4"pieces1 rib celery, trimmed and cut into 2" pieces 1 2 onion, finely chopped3 c low-sodium chicken or vegetable broth4 c fresh or frozen and thawed peas 1 4 tsp salt 1 3 c fresh mint leaves 1 2 c fat-free plain Greek yogurt

1 2 c toasted pumpkin seeds

1. Heat oil in large sauce pot over medium-highheat. Add scallions, celery, and onion. Cook, stir-ring, 5 minutes, or until vegetables are tender.2. Add broth and bring to a boil. Add peas andsalt. Simmer 10 minutes.3. Carefully transfer mixturey into food processoror blender (in batches, if necessary). Add mintand puree until smooth. Cover and chillat least 1 hour.4. Divide soup evenly among 4 serving bowls.Top each bowl with 2 tablespoons of the yogurtand sprinkle with pumpkin seeds.


Portobello Burgers

4 sm portobello mushrooms (8 oz total),stems

removed4 tsp balsamic vinegar2 jarred roasted red pepper halves2 100% whole wheat buns2 Tbsp prepared pesto4 leaves frise lettuce

1. Preheat grill pan over medium heat.

2. Grill mushrooms 8 minutes, turning halfwaythrough and brushing with vinegar. Warm pepperhalves and buns on pan.3. Spread each bun with half of the pesto. Placepeppers, mushrooms, and frise on buns. Drizzlewith additional vinegar, if desired.

CALORIES: 270 per servingMAKE IT A FLAT BELLY DIET MEAL: Add a des-sert: Mix 1 4 c fat-free ricotta cheese (50 cal) with1 tsp honey (21 cal) and top with 1 2 c pear slices(50 cal). Total calories: 391

TIME: 22 MINUTES + CHILLING TIME / SERVES: 4TIME: 12 MINUTES / SERVES: 2 TIME: 5 MINUTES / SERVES: 4

Sandwiches, Soups & Salads

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Sandwiches, Soups & Salads

Spinach Burrito

1 Tbsp olive oil1 2 c spinach1 tsp minced garlic 1 4 c sliced red onion1 100% whole wheat wrap (such as Thomas

Sahara)1 oz reduced-fat goat cheese

1. Heat oil in large nonstick skillet over mediumheat. Saut spinach, garlic, and onion 5 to 7 min-utes, or until onions are softened.2. Transfer spinach mixture to center of wrap andtop with cheese. Fold in sides, then roll wrap intotight cylinder.


Avocado Chicken Salad

4 boneless, skinless chicken breast halves(about 6 oz each)

1 ruby red grapefruit1 c cubed avocado4 radishes, thinly sliced1 4 c chopped fresh basil1 8 tsp salt4 leaves red or green leaf lettuce

1.Place chicken in large saucepan with 4 cupssalted water and bring to a boil over high heat.Turn off heat, cover, and let stand 15 minutes oruntil thermometer inserted into thickest portionregisters 160F.2. Remove peel and pith from grapefruit withknife while chicken cooks. Working over mediumbowl to catch juice, free each segment from itsmembrane. Cut segments into bite-size piecesand drop into bowl. Add avocado, radishes, basil,and salt. Toss gently.3. Drain chicken and cut crosswise into 1 2" slices.Add to grapefruit mixture and toss. Place lettuceleaf on each of 4 plates and divide mixture evenlyon top. Garnish with additional basil leaves, if

desired.

CALORIES: 269 per servingMAKE IT A FLAT BELLY DIET MEALServe with 1 2 c cooked brown rice (108 cal). Totalcalories: 377

Vietnamese Beef Salad

1 4 c reduced-sodium soy sauce1 4 c freshly squeezed lime juice 1 4 c water2 Tbsp sugar1 Tbsp minced garlic2 tsp chile paste 1 2 lb flank steak6 c mixed greens1 c fresh basil leaves1 c cilantro leaves

1 lg red onion, thinly sliced (about 1 1 4 c)2 lg seedless cucumbers, with peel, julienned

(about 4 c)4 carrots, julienned (about 2 cups) 1 2 c chopped dry-roasted, unsalted peanuts

1. Combine soy sauce, lime juice, water, sugar,garlic, and chile paste in medium bowl. Whiskto blend. Pour 3 tablespoons of the mixture intoziplock bag. Cover and refrigerate the rest. Addsteak to bag, seal, and turn to coat. Chill in refrig-erator 30 minutes to marinate.2. Heat grill or broiler to medium-high heat.Grill steak 8 to 10 minutes, turning once, or untilmedium-rare. Let rest 5 minutes and slice thinly at

an angle, across grain.3. Place greens, basil, and cilantro in large bowland toss. Divide mixture evenly among 4 plates.Sprinkle on onion, cucumbers, and carrots. Topwith sliced steak, drizzle with reserved dressing,and sprinkle with peanuts.


TIME: 23 MINUTES + MARINATING TIME / SERVES: 4 TIME: 9 MINUTES / SERVES: 1 TIME: 23 MINUTES / SERVES: 4

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Oregano Chicken

6 sm boneless, skinless chicken breasthalves (about 2 1 4 lb)1 c chopped fresh oregano4 scallions, trimmed and thinly sliced 1 2 c balsamic vinegar 1 3 c extra virgin olive oil2 tsp freshly ground black pepper 3 4 tsp salt

1. Place chicken breast halves between 2 sheetsof plastic wrap. Using mallet or heavy pan, poundmeat until it is 3 4 " thick.2. Place chicken in shallow dish. Whisk oregano,scallions, vinegar, oil, pepper, and salt; pour overchicken and ip to coat both sides. Cover andchill about 2 hours, turning once.3. Coat grill rack lightly with cooking spray.Heat grill to medium for indirect heat. (If usingcharcoal grill, position coals on one-half of grill.If using gas grill, heat one side to high, the otherto low.)4. Remove chicken from marinade. Place chickenon hottest section of grill. Cook 6 minutes, turn-ing once. Move chicken to cooler section of grill

and cook 6 minutes longer, turning once, untilthermometer inserted into center registers 165F.

CALORIES: 317 per servingMAKE IT A FLAT BELLY DIET MEAL: Serve with1 4 c steamed brown rice tossed with cilantro (50cal) and 1 2 c steamed vegetables (44 cal). Totalcalories: 411

Fish with Artichokes

2 lg red onions, cut into 1 4 " wedges 1 4 c extra virgin olive oil1 pkg (10 oz) frozen artichoke hearts,thawed (about 2 c)1 c cherry or grape tomatoes2 Tbsp chopped fresh parsley1 tsp freshly grated orange zest1 clove garlic, minced4 skinless flounder fillets (1-1 1 2 lb total)

1. Preheat oven to 400F.2. Combine onions and oil in 13" x 9" baking dish.Toss, then spread mixture in even layer. Roast 35minutes, or until onions are browned.3. Remove dish from oven and stir in artichokesand tomatoes. Increase oven temperature to450F.4. Mix parsley, orange zest, and garlic in smallbowl and set aside. Push vegetables to one sideof dish and arrange ounder evenly in pan. Spoonvegetables over sh and sprinkle with reservedparsley mixture.5. Return dish to oven and roast until sh akeseasily with fork (about 5 minutes for thin llets

and 10 to 12 minutes for thicker llets). Divide shand vegetables evenly among 4 plates.

CALORIES: 302 per servingMAKE IT A FLAT BELLY DIET MEAL: Serve with 1c baby carrots (50 cal) and 1 Laughing Cow LightGarlic & Herb wedge (35 cal). Total calories: 387

Ginger-Lime Salmon

4 skinless salmon fillets, about 1 1 2" thick(about 11 1 2 lb)

1 tsp grated fresh ginger1 clove garlic, minced1 Tbsp freshly squeezed lime juice (about

2 limes)2 tsp reduced-sodium soy sauce1 tsp toasted sesame oil2 scallions, thinly sliced1 lb snow peas, trimmed

1 c chopped or sliced avocado

1.Rub llets with ginger and garlic. Coat steamerbasket with cooking spray and arrange llets inbasket.2. Bring 2" of water to a boil in saucepan. Placesteamer basket in saucepan and cover. Cook 8minutes. Whisk lime juice, soy sauce, oil, and scal-lions in small bowl. Set aside.3. Top salmon with snow peas and cover. Cook4 minutes longer, or until salmon is opaque andsnow peas are crisp-tender.4. Make bed of snow peas on 4 plates and topwith salmon. Divide avocado evenly on top.Drizzle each serving with reserved sauce.

CALORIES: 330 per servingMAKE IT A FLAT BELLY DIET MEAL: Serve with 1orange (70 cal). Total calories: 400

TIME: 22 MINUTES + MARINATING TIME / SERVES: 6 TIME: 50 MINUTES / SERVES: 4 TIME: 22 MINUTES / SERVES: 4

Entres


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Garden Rotini

1 4 c whole wheat rotini pasta 3 4 c 1% cottage cheese1 Tbsp salt-free Italian seasoning 1 2 c shredded zucchini1 c canned no-salt-added diced tomatoes,

drained 1 4 c shredded reduced-fat mozzarella cheese20 kalamata olives, sliced (about 3 4 c)

1. Prepare rotini according to package directions.Drain and set aside.2. Combine cottage cheese and Italian seasoningin microwaveable dish. Stir in rotini and zucchini.Top with tomatoes and sprinkle with mozzarella.Microwave on high 3 minutes, or until warmedthrough. Evenly divide pasta onto 2 plates andsprinkle olives on top.

CALORIES: 223 per servingMAKE IT A FLAT BELLY DIET MEALServe with 4 oz sliced Applegate Farms OrganicRoasted Turkey, rolled up (100 cal), and 1 c slicedred bell pepper (40 cal). Total calories: 363

Halibut Provencal

3 firm, ripe plum tomatoes, chopped1 tsp minced garlic2 tsp olive oil11 3 c kalamata olives, pitted and finelychopped1 Tbsp drained capers1 Tbsp finely chopped red onion1 tsp red wine vinegar1 lb halibut 1 4 tsp kosher salt

1 4 tsp freshly ground black pepper

1. Make tapenade: Combine tomatoes, garlic, 1 2teaspoon of the oil, olives, capers, onion, andvinegar in small bowl. Set aside.2. Preheat grill to medium. Brush halibut withremaining oil to lightly coat, and season with saltand pepper. Grill 6 to 10 minutes, turning once, oruntil center of sh is just opaque.3. Divide halibut among 4 serving plates. Evenlyspoon reserved tapenade over each.

CALORIES: 262 per servingMAKE IT A FLAT BELLY DIET MEALServe with 1 c skin-on cubed, roasted red pota-toes (100 cal) dressed with 1 tsp olive oil (40 cal).Total calories: 402

Squash Pasta & Shrimp

1 spaghetti squash (about 3 lb), halved andseeded

1 Tbsp extra virgin olive oil 1 2 lg onion, chopped (about 3 4 c)3 cloves garlic, minced1 can (14.5 oz) no-salt-added diced toma-toes1 2 tsp dried oregano 1 4 tsp red-pepper flakes (optional)2 oz feta cheese, crumbled

16 lg shrimp, peeled, deveined, and halvedlengthwise (about 1 c)11 3 c kalamata olives, halved lengthwise and

pitted

1.Preheat oven to 350F. Place squash cut sidedown on baking sheet. Bake 45 to 50 minutes.Remove from oven and let cool.2. Heat oil in medium saucepan over mediumheat. Add onion and garlic and saut until soft-ened. Pour in tomatoes (with juice), oregano, andred-pepper akes, if using; bring to a simmer. Stirin half of the cheese. Reduce heat to medium-lowand add shrimp. Cook4 minutes longer, or until shrimp are opaque.

3. Scrape squash with fork to yield long strands(4 cups total). Add squash and olives to tomatomixture. Cook 2 minutes. Crumble remainingcheese over top. CALORIES: 278 per servingMAKE IT A FLAT BELLY DIET MEALServe with 1 2 c cooked brown rice (108 cal).Total calories: 386

TIME: 15 MINUTES / SERVES: 2 TIME: 16 MINUTES / SERVES: 4 TIME: 1 HR AND 15 MINUTES / SERVES: 4

Entres


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Chocolate Pudding

3 graham crackers, crushed1 lg ripe banana, sliced 1 2 c sugar 1 4 c unsweetened cocoa powder3 Tbsp cornstarch 1 8 tsp salt3 c 1% milk 1 2 tsp vanilla extract11 2 c semisweet or dark chocolate chips

1. Divide graham cracker crumbs evenly among 6custard cups or ramekins. Pressinto bottom. Top with banana, reserving afew slices for garnish.2. Mix sugar, cocoa, cornstarch, and salt in largesaucepan. Stir in milk. Whisk over medium heat4 minutes, or until pudding thickens and comesto a boil.3. Cook1 more minute. Remove from heat andstir in vanilla extract. Pour into prepared custardcups. Chill at least 2 hours, or until set.4. Top each serving with 1 4 cup chocolate chipsand garnish with reserved banana.


Citrus Cannoli

1 container (16 oz) fat-free ricotta cheese 1 3 c confectioners sugar1 Tbsp freshly grated orange zest2 tsp freshly grated lemon zest1 tsp freshly grated lime zest1 2 tsp vanilla extract3 c semisweet or dark chocolate chips12 lg cannoli shells

1. Combine ricotta, confectioners sugar, orangezest, lemon zest, lime zest, and vanilla extractin medium bowl. Beat with electric mixer onmedium speed until light and uffy. Gently fold in2 1 2 cups of the chocolate chips.2. Spoon lling into shells. Melt remaining chipsand evenly drizzle chocolate over shells.

CALORIES: 327 per servingMAKE IT A FLAT BELLY DIET MEAL:Serve with 1 c strawberries (60 cal). Total calories:387

Plum & Nectarine Trie

3 plums, pitted and thinly sliced2 nectarines, pitted and thinly sliced 1 4 c honey1 Tbsp raspberry or white balsamic vinegar1 c low-fat vanilla yogurt1 c part-skim ricotta cheese1 fat-free angel food cake (10 oz), cut into

1 2" thick slices 3 4 c slivered almonds

1.Toss plums and nectarines with honey andvinegar in medium bowl. Let stand 30 minutes atroom temperature, stirring once or twice.2. Whisk yogurt and ricotta in small bowl untilsmooth.3. Line bottom of 2-quart glass serving bowl withhalf of the cake slices. Spread half of the fruitover cake. Evenly sprinkle on half of the almonds.Spoon half of the yogurt mixture on top. Useremaining cake slices to make a second layer. Topwith remaining fruit, then spoon on remainingyogurt mixture. Sprinkle remaining almonds ontop.4. Coverwith plastic wrap and chill at least1 hour before serving.


TIME: 10 MINUTES + CHILLING TIME / SERVES: 6 TIME: 15 MINUTES / SERVES: 12 TIME: 38 MINUTES + CHILLING TIME / SERVES: 6

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