Belly Fat Fighting Foods






Want a Flat Tummy?... Eat Belly Fat Fighting Foods!

MUFA!!! (no I am not being rude - it is pronounced "moofa" ... "monounsaturated fatty acids," plant-based compounds can help you drop pounds and reduce belly fat. These are belly fat fighting foods!

These healthy fat sources can include olives, nuts and seeds, avocado, oils, and dark chocolate - did I say chocolate! YEP! Chocolate - DARK chocolate remember.

As always, the key is, everything in moderation. Choose four meals a day of belly fat fighting foods from the selection below which is from a diet known as the "Flat Belly Diet".

HUMMUS, OLIVE, AND TOMATO

Spread 2 Tbsp hummus on each half of a toasted whole wheat English muffin. Top each half with 5 thinly sliced olives and a slice of tomato. Have 1 medium orange. Total calories: 362

MEDITERRANEAN SALAD

Toss ½ c chickpeas, rinsed and drained, with ½ c halved cherry tomatoes, 1 chopped cucumber, 10 large black olives, and 1 Tbsp lemon juice. Serve with 1 toasted large whole wheat pita. Total calories: 398

WAFFLES FLORENTINE

Prepare 2 whole grain waffles and spread with 2 Tbsp black olive tapenade. Top with ½ c egg whites, scrambled in cooking spray, and ¾ c spinach leaves. Have ½ c green or red grapes. Total calories: 393

ROAST BEEF SANDWICH

Toast 2 slices whole wheat bread and spread with 2 Tbsp green olive tapenade. Top with 3 oz organic deli roast beef. Have 1 medium pear. Total calories: 400

GRAB & GO CHEESE & CRACKERS

Mix ½ c fat-free cottage cheese with 1 c chopped red bell pepper and 10 sliced large black olives. Serve with 6 small whole wheat crackers. Have 1 medium apple. Total calories: 378

SPANISH-STYLE EGGS

Fry 1 whole egg with 1 egg white in 1 tsp olive oil. Place on top of ½ c salsa and 10 sliced large green olives. Eat with 6" whole wheat tortilla. Total calories: 383

Belly Fat Fighting Foods - MUFA Nuts & Seeds

ALMOND BUTTER WITH FRESH FRUIT

Spread 1 slice whole wheat bread with 2 Tbsp almond butter. Eat with ½ c each sliced strawberries and sliced kiwifruit. Total calories: 350

MANGO WALNUT SALAD

Top 3 c spinach with ½ c chopped mango, ¼ c sliced red bell pepper, 4 chopped baby carrots, 2 Tbsp walnuts, 2 Tbsp vinaigrette, and 1 Tbsp raisins. Eat with ½ large whole wheat pita. Total calories: 395

HAZELNUT PEAR CRACKERS

Spread 4 RyKrisp crackers with 2 Laughing Cow Light Garlic & Herb Wedges and top with 1 sliced medium pear and 2 Tbsp hazelnuts. Total calories: 383

CHICKEN LETTUCE WRAPS

Spread 6 Bibb lettuce leaves with 2 Tbsp hummus and top with 3 oz sliced grilled chicken and 2 Tbsp walnuts. Also have 1 c raspberries and 6 small whole wheat crackers. Total calories: 405

TAHINI TUNA PITA

Blend 3 oz can chunk light tuna, drained, with 2 Tbsp tahini, 2 Tbsp chopped parsley, and finely shredded ½ small carrot. Stuff into 4" whole wheat pita. Total calories: 364

SUMMER TOMATO SALAD

Layer 1 c arugula with 2 sliced tomatoes, 2 oz thinly sliced part-skim mozzarella, and 5 thin slices red onion. Dress with 2 Tbsp pine nuts; 1 tsp olive oil; and balsamic vinegar, salt, and pepper to taste. Total calories: 391

Belly Fat Fighting Foods - MUFA Avocado

AVOCADO TOMATO HERBED WRAP

Spread 1 whole wheat wrap with 2 Laughing Cow Light Garlic & Herb Wedges and fill with 1 sliced small tomato, ¼ c sliced Hass avocado, whole basil leaves, and 1 tsp balsamic vinaigrette. Total calories: 367

AVOCADO MANGO SALAD

Mix 1 cubed mango with ¼ c diced Hass avocado and 2 Tbsp minced cilantro. Squeeze with juice of ½ lime and sprinkle with ground red pepper. Serve with wedges of 1 toasted large whole wheat tortilla. Total calories: 367

DIJON EGG SANDWICH

Scramble ½ c egg whites in cooking spray. Place on toasted whole wheat English muffin spread with 1 Tbsp Dijon mustard and top with 1oz reduced-fat Monterey Jack cheese and ¼ c cubed Hass avocado. Total calories: 386

AVOCADO BRUSCHETTA

Spread 2 slices toasted whole wheat bread with ¼ c sliced Hass avocado, mashed, and top with 2 sliced small tomatoes and salt and pepper to taste. Have 1 medium apple. Total calories: 374

SOUTHWEST VEGGIE BURGER

Fill 1 whole wheat bun with 1 black-bean veggie burger, 1 c mixed baby greens, ¼ c canned corn, ¼ c sliced Hass avocado, and 2 Tbsp salsa. Total calories: 383

Belly Fat Fighting Foods - MUFA Oils

CHEESY BEAN DIP

Mix ¾ c rinsed and drained kidney beans, mashed, with ¼ c diced onion, 1 Tbsp walnut oil, and 1 Tbsp balsamic vinegar. Sprinkle with ¼ c shredded reduced-fat Cheddar cheese and microwave on medium until cheese is melted. Serve with 1 c sliced red bell pepper for dipping. Total calories: 389

SIMPLE SALMON SANDWICH

Mix 3 oz canned boneless, skinless wild salmon, drained, with ¼ c chopped red bell pepper, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Top with romaine lettuce leaves and serve on whole wheat roll. Total calories: 413

ITALIAN TUNA

Blend 3 oz can chunk light tuna, drained, with ¼ c chopped red onion, 2 Tbsp capers, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Serve with 4 RyKrisp crackers. Total calories: 346

SESAME SLAW

Mix 2 c broccoli slaw with ¼ c red bell pepper slices, ¼ c chopped canned water chestnuts, 1 segmented medium orange, 2 Tbsp sesame seeds, 2 Tbsp rice wine vinegar, and 1 Tbsp sesame oil. Total calories: 348

GREEK LENTIL SALAD

Mix ½ c canned lentils, rinsed and drained, with ¼ c each chopped tomato, chopped cucumber, and chopped red onion; 2 Tbsp red wine vinegar; and 1 Tbsp canola oil. Sprinkle with ¼ c crumbled feta cheese and 2 tsp dried oregano. Total calories: 383

Belly Fat Fighting Foods - MUFA Dark Chocolate

CHERRY CHOCOLATE SMOOTHIE

In a blender, combine 1 c fat-free milk, 1 c frozen cherries, 3 oz fat-free vanilla yogurt, and ¼ c semisweet chocolate chips. Mix until smooth. Total calories: 402

GRAB & GO CHOCOLATE CHERRY TRAIL MIX

Toss together ½ c whole grain O's cereal, ¼ c semisweet chocolate chips, and 1 oz dried cherries. Drink ½ c fat-free milk. Total calories: 429

STRAWBERRY CHOCOLATE COTTAGE CHEESE

Sprinkle 1 c fat-free cottage cheese with ¼ c semisweet chocolate chips and ¼ c sliced strawberries. Sprinkle with chopped mint leaves. Total calories: 379

CHOCOLATE BANANA BLAST

Mix sliced ½ small banana and ¼ c semisweet chocolate chips with 6 oz container unsweetened fat-free Greek-style yogurt. Total calories: 352

CHOCOLATE RASPBERRY OATMEAL

Mix ½ c dry oats (cooked with water to desired consistency) with ¼ c semisweet chocolate chips and 1 c raspberries. Total calories: 419

BLUEBERRY WAFFLE

Top 1 frozen whole grain waffle, toasted, with ¼ c semisweet chocolate chips and place in toaster oven or oven set to 350°F to slightly melt chips. Top with ¼ c blueberries and 2 oz fat-free vanilla yogurt. Total calories: 350

As mentioned, more information can be found on belly fat fighting foods as part of the Flat Belly Diet.


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