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Your Flat-Belly Eating Plan Week 4

Posted on: by Women's Health
healthy eating plan

This healthy eating plan will flatten your belly in no time at all! Try it this week!

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

Flat-Belly Snack: 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

pita

Flat-Belly Lunch: 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

coffee

Flat-Belly Snack: 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

1011-chicken-parm_0

Flat-Belly Dinner: Healthy 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

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Got something to say?

  • Anonymous

    Eating something you really want compared to something you dont : keeps you fuller longer cause you feel satisfied. I can eat a whole bowl of Oats and feel hungry afterwards but 2 rice cakes with teaspoon peanutbutter and be full till snack time 11:00.

  • Anonymous

    I am not sure about the oats, but mieliepap definately changes once cooled down and becaome a low GI meal.

  • LuV

    How much water should you drink to still have a flat belly but the evening? I drink about 2L of water a day and by the evening I am really bloated.

  • Anonymous

    you all sound like a bunch of porkers

  • Anonymous

    Wow that last comment was a bit rude!!

  • Anonymous

    He who angers you controls you.
    I feel pity for individuals who’s self esteem is so low they have to belittle all around them to feel good…

  • Anonymous

    I feel ravenously hungry only a couple of hours after eating oats. In addition, I go through a period of real sugar low almost immediately after eating it. This contradicts the claim that oats (not the instant kind) is a low GI food, because my body responds to it as though it was high GI

  • Anonymous

    same here. oats definitly doesn’t work like a low GI food. I always get hungry soon after.

  • Anonymous

    i feel hungry no matter what i eat!!

  • Anonymous

    Oats is the only thing that keeps me full in the morning! One teaspoon of suger and sprinkle on some cinnamon and I’m good to go. I make the cooked variety though, not instant.

  • Anonymous

    My mother-in-law claims her sugar goes sky-high (she’s diabetic) after eating oats. I also find oats don’t keep me as full as they claim it should.

  • Anonymous

    I have Granola muesly in the morning and that kees me going till lunch at 12!

  • Anonymous

    I have the same problem with oats. The morning that i have oats for breakfast, the rest of the day i am starved and peckish. Glad to see i am not the only one that experiences this.

  • Anonymous

    Can I substitute the skim milk for a plain yoghurt? I actually HATE oats with milk.

  • Anonymous

    So many people can’t be wrong. I feel the same about oats. On top of it I am allergic to nuts and berries. Any substitute or do we just miss out on the breakfast menu

  • Anonymous

    Hi. I’ve just read all your posts. I went on a weight-loss/toning regime last year and lost a lot of weight and felt great. I used to eat oats in the morning and throw in a variety of fruit to make it interesting. No sugar or milk. My personal trainer swore by this and I lost a whack load of weight. I then discovered Future Life. I can’t get enough of it. I love the taste and the box claims to do all sorts of wonderful things for you. I agree that it keeps me full for hours, but I’m wondering if its as low calorie as my oats. Can anybody out there please comment?

  • Anonymous

    Not all oats are Low GI… check out:

    http://www.health24.com/experts/archive/default.asp?postid=1414073

    [see the Experts reply]

  • Anonymous

    Not all oats are Low GI… check out:

    http://www.health24.com/experts/archive/default.asp?postid=1414073

    [see the Experts reply]

  • Anonymous

    I’m a diabetic and oats are not low GI. The instant oats plain from jungle is low GI. I have also tried cooling it down and heating it up again, but I still get the same results. I enjoy Pronutro Wholewheat, plain. If you try the oats with the fruit and milk, its GI should be lowered, so it might work then.

    I also tried out the Future Life, but I don’t like the taste. I didn’t find that I gained weight so I think the calorie count is fine.

  • Anonymous

    I ate oats this mornirng and I can’t stop going to the toilet

  • Anonymous

    If you are hungry after eating Oats…its a good sign. It means that your metabolism is increasing and you are losing weight. That is why you have to eat again 2 hours later, ie protein shake.

  • Anonymous

    Where can i get wholewheat pita’s from?

  • Anonymous

    I need to loose weight bt i dnt know how to go about doing it,i start out jst fine bt always fall bck 2the bad eating habits how do i keep track

  • Anonymous

    I need to loose weight bt i dnt know how to go about doing it,i start out jst fine bt always fall bck 2the bad eating habits how do i keep track

  • Anonymous

    Me too, the oat thing. Ate it thinking it would metabolize slowly but am always hungry two hours later.
    PS. Can’t believe that porker statement, kept me laughing all the way to the end though, came so left of centre.

  • rjmartheze@gmail.com

    I am not a fan of Oats. I’ll have them raw, but not soggy. I guess I could try them with Nuts and Berries.