Getting a flat stomach requires losing weight and fat. It takes a 3500 calorie deficit to lose 1 pound. Depending on your goals, aim to eat 250-300 less calories per day. Tip: Make substitutions for higher-calorie ingredients (ie. swap pasta for zucchini noodles, milk for water, or avocado for mayonnaise), but avoid doing this too often if you know you’ll feel deprived or fall short of your nutritional needs. Breakfast Options Blueberry-Orange Protein Smoothie ½ cup blueberries 1 small orange, peeled 1 cup skim milk, unsweetened nut milk, or water) 1 scoop protein powder (whey or plant-based) 1 tbsp. chia seeds Handful of ice Boiled Egg Muffin 1 whole-wheat english muffin, sliced in half and toasted ½ avocado, mashed 2 whole eggs, boiled and sliced in half Apple-Cinnamon-Flax Oats 1 cup cooked steel cut oats (prepared with water) 1 apple, diced 1 tbsp. flax seeds 1 scoop plant-based protein powder 1 pinch of cinnamon Parfait 1 cup plain greek yogurt, no sugar added ½ cup melon, sliced ¼ cup blackberries ¼ cup whole wheat bran flakes 1 tbsp. chia seeds Porto-Spinach Scramble 2 whole eggs ½ cup spinach ½ cup organic portobello mushrooms, sliced ¼ avocado 1 piece whole grain wheat toast Cinnamon Quinoa Bowl 1 cup cooked quinoa 1 cup unsweetened almond milk 1-2 tsp. Cinnamon Pinch of salt ½ apple, sliced into small chunks 1 tbsp. slivered almonds Lunch Options Tofu stir-fry 6 oz. extra firm tofu, cubed and pressed 1 cup broccoli florets and stems 1 cup mushrooms, sliced 1 beetroot, peeled and sliced thin ½ cup carrots, julienne 1 tbsp. tamari 1 tbsp. nutritional yeast flakes 2 tbsp. sesame seeds Quinoa Bowl 1 cup cooked quinoa ½ cup steamed broccoli ¼ cup chickpeas ½ cup shredded carrots (or beets) ½ avocado, sliced 2 tbsp. sunflower seeds Tempeh “BLTA” Salad 3 cups organic spinach/arugula blend 3 oz. organic tempeh, sliced thin and sauteed ½ cup cherry tomatoes, sliced in half ¼ cup carrots, sliced thin ½ avocado 2 tbsp. sunflower seeds Zucchini Noodles and Chicken 2 zucchinis, spiral-cut 3 oz. roasted chicken breast 1 cup lightly-roasted cherry tomatoes, half-mashed 1-2 tbsp. Feta, goat’s, or grated low-fat parmesan cheese 2 tbsp. pine nuts Drizzle of olive oil Mediterranean Salad 3 cups mixed greens ½ cup chickpeas, drained 6 kalamata olives, pitted ¼ cup cherry tomatoes ½ cucumber, sliced into thin rounds 2 oz. feta cheese Olive oil and red wine vinegar dressing ¼ cup crumbled flax crackers (for garnish) Turkey Avocado Wrap 1 large whole grain wheat wrap 4 thin slices oven roasted turkey breast ¼ avocado, mashed and spread on wrap ½ cup purple cabbage, shredded 1 large roma tomato, sliced 2 tbsp. goat’s cheese Baba Ganoush Salad 2 ½ cups baby spring mix ¾ cup baba ganoush ¼ cup chickpeas ¼ cup beetroot, julienne ½ cucumber, sliced thin 2 tbsp. sunflower seeds 5 whole grain pita chips, crushed and sprinkled over the top Dinner Options Salmon and Greens Plate 6 oz. salmon ½ cup cooked brown rice 1 cup steamed spinach ½ cup steamed butternut squash Drizzle of olive oil Green Shrimp Tacos 2 large collard greens, raw 6 oz. sauteed shrimp ½ cup shredded carrots ¼ cup shredded cabbage ¼ avocado, sliced Drizzle of olive oil Cilantro for garnish Zucchini Noodles and Chicken 2 zucchinis, spiral-cut 3 oz. roasted chicken breast 1 cup lightly-roasted cherry tomatoes, half-mashed 1-2 tbsp. Feta, goat’s, or grated low-fat parmesan cheese 2 tbsp. pine nuts Drizzle of olive oil Rainbow Barley Bowl 1 cup cooked barley 1 cup steamed kale ¼ cup shelled edamame beans, steamed ½ cup shredded beets, raw ½ cup shredded carrots, raw 2 tbsp. Tamari Drizzle of olive oil Fish & Grain Plate 3 oz. baked wild-caught halibut ½ cup cooked millet 1 cup roasted cauliflower 1 tbsp. pine nuts Drizzle of olive oil (for cauliflower and millet) Squeeze of lemon (for fish) Chickpea-mash Sandwich 2 slices whole grain wheat bread, toasted 1 cup cooked chickpeas, ¾ drained and mashed ½ avocado, mashed ½ large tomato, sliced into thin rounds ½ cup spinach, raw Snack Options (1-2 snacks a day as needed) 2-3 cups air-popped popcorn, no butter 1 cup nonfat or lowfat cottage cheese with ½ cup grapes 1 cup baby carrots with ¼ cup hummus ½ cup kimchi with 1 serving brown rice crackers 1 serving tortilla chips with ½ cup salsa or ¼ cup guacamole 1 piece of fruit 1 serving of dried fruit (¼ - ½ cup) 1 serving of nuts (~160-200 calories) 23 Almonds 16 Cashews 42 Pistachios 14 Shelled walnut halves 15 Pecan halves Sweet Options (limit 0-2 per week) 1 oz. dark chocolate square 3 chocolate-covered strawberries 1 cup frozen berries 1 baked apple (or pear) with cinnamon ½ cup nonfat frozen yogurt 1 cup sorbet 1 cup sugar-free jello 1 cup sugar-free pudding 1 popsicle 1 nonfat or lowfat frozen fudge bar