FLAT-BELLY EATING PLAN
This meal-plan will flatten your belly in no time at all!
Flat-Belly Breakfast
Oatmeal with Pecans and Berries 1 packet instant oats (no sugar added) made with 1 cup skim milk and mixed with: 2 Tbsp chopped pecans 1/2 cup raspberries 1/2 cup blueberries The soluble fibre in oatmeal will keep you full well past the time you usually start thinking about lunch. Total: 1474 kilojoules
Banana Snack 1 medium banana 2 tsp peanut butter Natural nut butters provide filling protein and healthy fats. Plus, studies have found that noshing nuts in the am causes you to eat fewer calories throughout the rest of the day. Total: 701 kilojoules
Chicken Pita About 4 slices of chicken breast 1 tsp Dijon mustard 1/4 cup spinach 4 small tomato slices 1/8 cup sprouts 1 small wholewheat pita Side Salad 1 cup chopped lettuce 1/2 cup chopped cucumber 1/2 cup chopped red pepper One spring onion 1 tsp olive oil Dessert 1/2 cup strawberries Tossing surprising ingredients into a salad is the key to preventing "same-old salad" fatigue. Spice up your greens with unexpected extras such as artichokes or capers. Total: About 1659 kilojoules
Skim Latte 180ml skim milk 180ml coffee sprinkled with cinnamon 14g 70% dark chocolate Skim milk is a dieter's best friend, and not just because it's fat-free and low-kilojoule. Studies show that the calcium you get from two daily servings of dairy is associated with lower body weight. Total: 630 kilojoules
HeaHealthy Chicken Parmigiana with Penne 113grams grilled chicken, diced 1/2 cup tomato sauce 1 cup cooked spinach (sauteed in 1 tsp olive oil) 1/2 cup wholewheat penne 1 1/2 Tbsp grated Parmesan Spinach contains lipoic acid, which plays a role in energy production and may help regulate blood sugar levels. Total: 1835 kilojoules
Link http://www.womenshealthsa.co.za/weight-loss/eating-strategies/easy-eating-plan-for-a-flatter-belly?
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