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The Active Girl’s Meal Plan For A Day!

Posted on: by Women's Health
flat-belly-meal-plan-3

If you’re a fit, active women you need a meal plan that’s got variety and will satisfy you  without adding unnecessary kilojoules. This flat-belly plan for the day is all that – and only weighs in at 6000kJ!

Breakfast: Ricotta blueberry crêpes

ricotta-pancakes
WHAT YOU NEED
½ cup wholewheat flour
2 egg whites
2 tsp canola oil
½ cup low-fat buttermilk
¼ tsp salt
1 tbsp low-fat ricotta
¼ cup blueberries
1 tsp slivered almonds
1 tsp ground allspice

Mix first five ingredients. Add half the batter to a pan over medium-high heat and swirl to coat.Cook for 30 seconds, flip and cook for a further 20 seconds. Remove and repeat with second crêpe. Fill with ricotta and berries, roll up and top with almonds and allspice.

Total: 1 785kJ

Snack

seed-nuts
WHAT YOU NEED
¼ cup dried cranberries
12 pecan halves*
1 tbsp pumpkin seeds

*Compared with other nuts, pecans have the most monounsaturated fat – the healthy kind that fights belly blubber.

Total: 1 080kJ

Lunch: Salmon tacos with salsa

Salmon-Tacos

WHAT YOU NEED
90g salmon*
1 tsp olive oil
1 clove garlic, minced
¼ cup pawpaw, diced
½ medium lime, diced
2 flour tortillas

Rub salmon with oil and bake at 180°C for 15 minutes. Combine garlic, pawpaw and lime. Fill tortillas with fish and salsa.

*The omega-3s in fish such as salmon may help lower levels of cortisol; higher amounts of this hormone have been associated with increased body fat.

Total: 1 572kJ

Dinner: Zesty tofu and quinoa*

quninoa-avo-salad

WHAT YOU NEED
1 cup cooked quinoa
60g extra-firm tofu, cubed
3 tbsp red pepper, diced
3 tbsp green pepper, diced
1 tsp coriander
2 tbsp avocado, diced
2 tsp fresh lime juice
*Quinoa is packed with fibre and protein, so hunger doesn’t standa chance.
Total: 1 341kJ

 

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