Imagine being able to drop a dress size

in about a month while eating peanut

butter, avocado, even chocolate on a daily
basis. The Flat Belly Diet makes it a reality.
Its the only weight loss plan that makes
MUFAs (MOO-fahs)aka monounsaturat-
ed fatty acidsa mandatory component of
every meal. Studies show that diets high in
MUFAs may help reduce the risk of type 2
diabetes, breast cancer, and cognitive
decline, help you live longerand may even
help prevent the accumulation of belly fat.
This Go Guide on the Flat Belly Diet will
get you started. Find more info on the fve
categories of MUFAs at far right, or turn to
page 2 for a step-by-step guide to creating a
Flat Belly Diet meal. On pages 3 through 8,
you ll fnd 18 delicious MUFA-rich recipes
to try. But frst, the three rules to eating the
Flat Belly Diet way:
Stick to 400 calories per meal
MUFA-rich foods arent exactly low-cal
choices. Theyre the foods that youre usu-
ally told to avoid when youre trying to lose
weight. Thats why it is essential to exercise
calorie control when youre creating meals.
All Flat Belly Diet meals and snacks provide
a MUFA-rich food and total about 400
calories; youre required to eat three meals
and one snack daily. Add it all up, and your
total daily intake is about 1,600 calories
thats how much it takes for a woman of
average height, frame size, and activity level
to get to and stay at her ideal body weight
(for customized plans, go to fatbellydiet.
com). Experts say that 1,600 calories is
enough to keep up your energy and support
your immune system. (continued, page 2)
Rule #1
MORE on MUFAs
There are fve main cate-
gories of MUFA-rich foods:
1 OILS: The health benefts of the Flat
Belly Dietrecommended oils (canola,
saffower, sesame, soybean, walnut,
faxseed, sunfower, olive, and peanut)
differ depending on the nut, seed, or
fruit they were pressed from. Flaxseed
and walnut oil are both rich sources of
alpha-linolenic acid, which your body
converts into omega-3 fatty acids.
In addition, olive oil contains phyto-
chemicals called polyphenols, which
help prevent cardiovascular disease
and cancer and reduce infammation
in the body.
2 OLIveS: In addition to their MUFAs,
olives are a good source of iron, vita-
min E, copper (a mineral that protects
your nerves, thyroid, and connective
tissue), and fber.
3 NutS aNd SeedS: The benefts of
the Flat Belly Dietrecommended nuts
and seeds are numerous and varied.
For example, sunfower seeds supply
linoleic acid. In a recent study, women
who had the highest intakes of this
nutrient had a 23% lower risk of heart
disease, compared with those who
had the lowest intakes. Most nuts and
seeds are good sources of a variety
of must-have nutrients, like vitamin E,
protein, fber, iron, and zinc.
4 avOCadOS: These are packed
with lutein, which may help maintain
healthy eyes, as well as beta-sitosterol,
a natural plant sterol that may help
keep cholesterol down.
5 daRK CHOCOLate: Dark chocolate
is rich in favanols and proanthocya-
nins, both of which boost good HDL
cholesterol levels. It also contains
natural substances that help control
insulin levels and relax blood vessels,
lowering blood pressure.
Lose up to 15 pounds in 32 days on the breakthrough
eating plan thats slimming America belly by belly
FLAT BELLy DIET BAsIcs
Prevention

Eat to BEat
BElly Fat!
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Rule #2
Never go more than 4 hours
without eating
Waiting too long to eat can cause you to
become so hungry (and irritable) that
its hard to think through the healthiest
meal choice, let alone prepare one. You ll
probably want to tear into the frst thing
you see, and reach for seconds. That's
why you must eat every four hours while
following this plan. The Flat Belly Diet is
comprised of three meals, plus a snack
(a fourth meal) that you can eat in the
afternoon, morning, or eveningwhenever
its most convenient for you. But by man-
dating a meal (or snack) every 4 hours,
you ensure your hunger never gets the
best of you.
Rule #3
eat a MuFA at every meal
As you know, MUFA stands for mono-
unsaturated fatty acid, a type of heart
healthy, disease-fghting, good fat found
in foods like almonds, peanut butter, olive
oil, avocados, even chocolate. You can
substitute one MUFA for another as long
as the calorie counts are nearly equivalent.
For example, you can exchange almond
butter (200 calories) for semisweet choco-
late chips (207). For precise MUFA serv-
ing amounts, consult the chart at right.
Better yet, copy this chart and post it on
the inside door of your pantry.
equals a flat belly meal
:i\Xk\X=cXk9\ccp;`\kD\Xc
To use this Flat Belly Diet Meal Maker, fnd your favorite MUFA,
then follow the directions to build a Flat Belly Diet Meal
Nuts & Oils
equals a flat belly meal
Avacodos & Olives
Dark Chocolate
4==2A3@D7<5A7H31/:=@73A 27@31B7=<A
1. pick your mufa
2. add 3 ounces lean protein
(about the size of a deck of cards)
3. add 2 cups raw or steamed veg-
etables (about 2 baseballs' worth)
4. add !/2 cup cooked whole
grain, such as brown rice or wild
rice, or ! whole grain bread serving
(such as half a whole grain pita) or
! cup fruit (about a baseball worth)
equals a flat belly meal
Almond Butter 2 bsp
Cashew Butter 2 bsp
Sunfower Seed Butter 2 bsp
Natural Peanut Butter, Crunchy 2 bsp
Natural Peanut Butter, Smooth 2 bsp
Pumpkin Seeds 2 bsp
Canoloa Oil ! bsp
Flaxseed Oil
(Cold-pressed organic) ! bsp
HacadamiaNuts 2 bsp
Saffower Oil (High OLLlC)) ! bsp
Sesame OP Soybean Oil ! bsp
Sunfower Oil (High OLLlC) ! bsp
Walnut Oil ! bsp
Olive Oil ! bsp
Peanut Oil ! bsp
Peanut Oil ! bsp

200
!90
!90
!88
!88
!78
!48
!24
!20
!20
!20
!20
!20
20
!!9
!!9
Semisweet Chocolate Chips !/4 cup ` 207
1. pick your mufa
2. add ! cup fruit plus ! cup dairy
such as fat-free milk, yogurt, or cot-
tage cheese or whole grain such as
oatmeal or whole grain waffe.
Avaocado, California (Hass) !/4 cup
Black Olive apenade 2 bsp
Avaocado, Florida !/4 cup
Creen Olive apenade 2 bsp
Creen or Black OlivesS !0 large


96
96
88
54
50
1. pick your mufa
2. add 3 ounces lean protein
(about the size of a deck of cards)
OP 2 ounces lean protein plus !
serving dairy
3. add 2 cups raw or steamed veg-
etables (about 2 baseballs' worth)
4. add ! cup starchy vegetables
(beans, corn, peas, potatoes) OP
! cup cooked whole grain, such as
brown or wild rice OP 2 whole grain
bread servings (such as a full whole
wheat pita, wrap, or Lnglish muffn)
4==2A3@D7<5A7H31/:=@73A 27@31B7=<A
equals a flat belly meal
4==2A3@D7<5A7H31/:=@73A 27@31B7=<A
Create a Flat Belly diet Meal
FOOD/SERvING SIZE CALORIES DIRECTIONS
1. pick your mufa from left
2. add 3 ounces lean protein
(about the size of a deck of cards)
3. add 2 cups raw or steamed veg-
etables (about 2 baseballs worth)
4. add
1
2 cup cooked whole grain,
such as brown rice or wild rice, OR
1 whole grain bread serving (such
as
1
2 whole grain pita) OR 1 cup
fruit (about baseball size)
Almond butter, 2 Tbsp
cashew or sunfower seed butter, 2 Tbsp
Natural peanut butter, 2 Tbsp
Tahini (sesame seed paste), 2 Tbsp
Pumpkin seeds, 2 Tbsp
canola oil, 1 Tbsp
Flaxseed oil (cold-pressed organic);
high-oleic saffower or sunfower oil;
soybean, walnut, or sesame oil, 1 Tbsp
Macadamia nuts, 2 Tbsp
Olive or peanut oil, 1 Tbsp
Pine nuts, 2 Tbsp
Brazil nuts, hazelnuts or peanuts, 2 Tbsp
Almonds, 2 Tbsp
cashews, 2 Tbsp
Pecans or sunfower seeds, 2 Tbsp
Pistachios, 2 Tbsp
Walnuts, 2 Tbsp
Pesto sauce, 1 Tbsp
200
190
188
178
148
124
120
120
119
113
110
109
100
90
88
82
80
semisweet chocolate chips,
1
4 cup 207 1. add 1 cup fruit plus 1 cup
dairy such as fat-free milk, yogurt,
or cottage cheese OR whole
grain such as oatmeal OR whole
grain waffe
FOOD/SERvING SIZE CALORIES DIRECTIONS
Avocado, california (Hass),
1
4 cup
Black olive tapenade, 2 Tbsp
Avocado, Florida,
1
4 cup
Green or black olives, 10 large


96
88
69
50
1. pick your mufa from left
2. add 3 ounces lean protein
(about the size of a deck of cards)
OR 2 ounces lean protein plus
1 serving dairy
3. add 2 cups raw or steamed veg-
etables (about 2 baseballs worth)
4. add 1 cup starchy vegetables
(beans, corn, peas, potatoes) OR
1 cup cooked whole grain, such as
brown or wild rice, OR 2 whole grain
bread servings (such as a full whole
wheat pita, wrap, or English muffn)
FOOD/SERvING SIZE CALORIES DIRECTIONS
Dark Chocolate
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Avocados & Olives
Nuts & Oils
Salmon Frittata

2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmed
and chopped
6 egg whites
4 eggs

1
4 c cold water

1 tsp minced fresh tarragon (or
1
2 tsp dried)

1
2 tsp salt
2 oz thinly sliced smoked salmon, cut into

1
2" wide pieces
3
4 c black olive tapenade
1. Preheat oven to 350F.
2. Heat heavy 8" ovenproof saut pan over
medium heat 1 minute. Add oil and heat
20 seconds. Add scallions and saut, stirring
occasionally, 2 minutes, or until soft.
3. combine egg whites, eggs, water, tarragon,
and salt in medium bowl. Whisk to blend.
season with freshly ground black pepper. Pour
into pan and lay salmon on top. cook, stirring
occasionally, 2 minutes, or till partially set.
4. Transfer pan to oven and cook 12 to 14 min-
utes, or until frm, golden, and puffed. Remove
from oven. Use spatula to release frittata from
pan. Gently slide onto warm serving platter,
slice, and serve with 2 tablespoons of the
tapenade.
CAloRieS: 186 per serving
MAke it A FlAt Belly Diet MeAl: serve
with 1 c fat-free plain Greek yogurt (112 cal)
mixed with
1
2 c frozen dark sweet cherries,
thawed (45 cal). Top with
1
4 c toasted whole
oats (75 cal). Total calories: 418
timE: 25 minutEs / sErvEs: 6
Cherry Smoothie
1
2 c fat-free milk
6 oz fat-free vanilla yogurt
1
4 c semisweet or dark chocolate chips
1 c frozen dark sweet cherries
1. Place milk, yogurt, chocolate chips, and
cherries in blender. Process until smooth.
CAloRieS: 433 per serving
Cocoa-espresso Waffes
1
1
2 c whole grain pastry flour
2 tsp baking powder
1
4 tsp baking soda
1
2 c + 1
1
2 tsp unsweetened cocoa powder
1 c 1% milk
1
2 c packed brown sugar
2 tsp espresso powder
3 tbsp light olive oil
3 egg whites
1
8 tsp salt
1
1
4 c berries
1. Whisk four, baking powder, baking soda,
and
1
2 cup of the cocoa powder in large bowl
until combined. Make well in center of four
mixture and add milk, sugar, espresso powder,
and oil. Whisk until blended.
2. Preheat waffe iron 4 minutes, or until drop
of water sizzles on iron. Beat egg whites and
salt with electric mixer on high speed just until
soft peaks form. Fold whites into chocolate
batter in batches, until just combined.
3. coat heated waffe grids with cooking spray
right before using. Add enough batter to
almost cover waffe grids (about
3
4 cup) and
cook 3 to 4 minutes. Repeat with remaining
batter. (To keep warm, place single layer of
waffes on foil-lined baking sheet in preheated
250F oven.) Dust waffes with remaining
cocoa powder and sprinkle berries on top.
CAloRieS: 223 per serving
MAke it A FlAt Belly Diet MeAl: Top
with a MUFA: Drizzle waffe with
1
4 c melted
semisweet or dark chocolate chips (207 cal).
Total calories: 430
Breakfast
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Asian Chicken Salad
1
4 c wasabi-flavored mayonnaise
1
4 c low-fat plain yogurt
4 c chopped cooked chicken
2 ribs celery, sliced
1 pkg (6 oz) Asian salad greens
1 c seedless red grapes, halved
1
2 c chopped toasted walnuts
1. stir mayonnaise and yogurt in large bowl.
season to taste with freshly ground black
pepper.
2. Add chicken and celery to bowl with may-
onnaise mixture. Toss to coat.
3. Arrange greens on 4 plates. Evenly divide
chicken salad on top and sprinkle each serving
with grapes and walnuts.
CAloRieS: 360 per serving
Pea Soup with Mint
1 tbsp olive oil
2 scallions, green parts only, cut into 4" pieces
1 rib celery, trimmed and cut into 2" pieces
1
2 onion, finely chopped
3 c low-sodium chicken or vegetable broth
4 c fresh or frozen and thawed peas
1
4 tsp salt
1
3 c fresh mint leaves
1
2 c fat-free plain Greek yogurt
1
2 c toasted pumpkin seeds
1. Heat oil in large sauce pot over medium-
high heat. Add scallions, celery, and onion.
cook, stirring, 5 minutes, or until vegetables
are tender.
2. Add broth and bring to a boil. Add peas and
salt. simmer 10 minutes.
3. carefully transfer mixturey into food proces-
sor or blender (in batches, if necessary). Add
mint and puree until smooth. cover and chill
at least 1 hour.
4. Divide soup evenly among 4 serving bowls.
Top each bowl with 2 tablespoons of the
yogurt and sprinkle with pumpkin seeds.
CAloRieS: 337 per serving
Portobello Burgers
4 sm portobello mushrooms (8 oz total), stems
removed
4 tsp balsamic vinegar
2 jarred roasted red pepper halves
2 100% whole wheat buns
2 tbsp prepared pesto
4 leaves frise lettuce
1. Preheat grill pan over medium heat.
2. Grill mushrooms 8 minutes, turning halfway
through and brushing with vinegar. Warm
pepper halves and buns on pan.
3. spread each bun with half of the pesto.
Place peppers, mushrooms, and frise on
buns. Drizzle with additional vinegar, if
desired.
CAloRieS: 270 per serving
MAke it A FlAt Belly Diet MeAl: Add
a dessert: Mix
1
4 c fat-free ricotta cheese (50
cal) with 1 tsp honey (21 cal) and top with
1
2 c
pear slices (50 cal). Total calories: 391
timE: 22 minutEs + chilling timE / sErvEs: 4 timE: 12 minutEs / sErvEs: 2 timE: 5 minutEs / sErvEs: 4
Sandwiches, Soups & Salads
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Sandwiches, Soups & Salads
Spinach Burrito
1 tbsp olive oil
1
2 c spinach
1 tsp minced garlic
1
4 c sliced red onion
1 100% whole wheat wrap (such as thomas
Sahara)
1 oz reduced-fat goat cheese
1. Heat oil in large nonstick skillet over medium
heat. saut spinach, garlic, and onion 5 to 7
minutes, or until onions are softened.
2. Transfer spinach mixture to center of wrap
and top with cheese. Fold in sides, then roll
wrap into tight cylinder.
CAloRieS: 354 per serving
Avocado Chicken Salad
4 boneless, skinless chicken breast halves
(about 6 oz each)
1 ruby red grapefruit
1 c cubed avocado
4 radishes, thinly sliced
1
4 c chopped fresh basil
1
8 tsp salt
4 leaves red or green leaf lettuce
1. Place chicken in large saucepan with 4 cups
salted water and bring to a boil over high heat.
Turn off heat, cover, and let stand 15 minutes
or until thermometer inserted into thickest
portion registers 160F.
2. Remove peel and pith from grapefruit
with knife while chicken cooks. Working
over medium bowl to catch juice, free each
segment from its membrane. cut segments
into bite-size pieces and drop into bowl. Add
avocado, radishes, basil, and salt. Toss gently.
3. Drain chicken and cut crosswise into
1
2"
slices. Add to grapefruit mixture and toss.
Place lettuce leaf on each of 4 plates and
divide mixture evenly on top. Garnish with
additional basil leaves, if desired.
CAloRieS: 269 per serving
MAke it A FlAt Belly Diet MeAl
serve with
1
2 c cooked brown rice (108 cal).
Total calories: 377
Vietnamese Beef Salad
1
4 c reduced-sodium soy sauce
1
4 c freshly squeezed lime juice
1
4 c water
2 tbsp sugar
1 tbsp minced garlic
2 tsp chile paste
1
2 lb flank steak
6 c mixed greens
1 c fresh basil leaves
1 c cilantro leaves
1 lg red onion, thinly sliced (about 1
1
4 c)
2 lg seedless cucumbers, with peel, julienned
(about 4 c)
4 carrots, julienned (about 2 cups)
1
2 c chopped dry-roasted, unsalted peanuts
1. combine soy sauce, lime juice, water, sugar,
garlic, and chile paste in medium bowl. Whisk
to blend. Pour 3 tablespoons of the mixture
into ziplock bag. cover and refrigerate the
rest. Add steak to bag, seal, and turn to coat.
chill in refrigerator 30 minutes to marinate.
2. Heat grill or broiler to medium-high heat.
Grill steak 8 to 10 minutes, turning once, or
until medium-rare. Let rest 5 minutes and slice
thinly at an angle, across grain.
3. Place greens, basil, and cilantro in large
bowl and toss. Divide mixture evenly among
4 plates. sprinkle on onion, cucumbers, and
carrots. Top with sliced steak, drizzle with
reserved dressing, and sprinkle with peanuts.
CAloRieS: 323 per serving
timE: 23 minutEs + marinating timE / sErvEs: 4 timE: 9 minutEs / sErvEs: 1 timE: 23 minutEs / sErvEs: 4
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Oregano Chicken
6 sm boneless, skinless chicken breast halves
(about 2
1
4 lb)
1 c chopped fresh oregano
4 scallions, trimmed and thinly sliced
1
2 c balsamic vinegar
1
3 c extra virgin olive oil
2 tsp freshly ground black pepper
3
4 tsp salt
1. Place chicken breast halves between 2
sheets of plastic wrap. Using mallet or heavy
pan, pound meat until it is
3
4" thick.
2. Place chicken in shallow dish. Whisk oreg-
ano, scallions, vinegar, oil, pepper, and salt;
pour over chicken and fip to coat both sides.
cover and chill about 2 hours, turning once.
3. coat grill rack lightly with cooking spray.
Heat grill to medium for indirect heat. (If using
charcoal grill, position coals on one-half of
grill. If using gas grill, heat one side to high,
the other to low.)
4. Remove chicken from marinade. Place
chicken on hottest section of grill. cook 6
minutes, turning once. Move chicken to cooler
section of grill and cook 6 minutes longer,
turning once, until thermometer inserted into
center registers 165F.
CAloRieS: 317 per serving
MAke it A FlAt Belly Diet MeAl: serve
with
1
4 c steamed brown rice tossed with
cilantro (50 cal) and
1
2 c steamed vegetables
(44 cal). Total calories: 411
Fish with Artichokes
2 lg red onions, cut into
1
4" wedges
1
4 c extra virgin olive oil
1 pkg (10 oz) frozen artichoke hearts, thawed
(about 2 c)
1 c cherry or grape tomatoes
2 tbsp chopped fresh parsley
1 tsp freshly grated orange zest
1 clove garlic, minced
4 skinless flounder fillets (1-1
1
2 lb total)
1. Preheat oven to 400F.
2. combine onions and oil in 13" x 9" baking
dish. Toss, then spread mixture in even layer.
Roast 35 minutes, or until onions are browned.
3. Remove dish from oven and stir in arti-
chokes and tomatoes. Increase oven tempera-
ture to 450F.
4. Mix parsley, orange zest, and garlic in small
bowl and set aside. Push vegetables to one
side of dish and arrange founder evenly in
pan. spoon vegetables over fsh and sprinkle
with reserved parsley mixture.
5. Return dish to oven and roast until fsh
fakes easily with fork (about 5 minutes for
thin fllets and 10 to 12 minutes for thicker fl-
lets). Divide fsh and vegetables evenly among
4 plates.
CAloRieS: 302 per serving
MAke it A FlAt Belly Diet MeAl: serve
with 1 c baby carrots (50 cal) and 1 Laughing
cow Light Garlic & Herb wedge (35 cal). Total
calories: 387
Ginger-Lime Salmon
4 skinless salmon fillets, about 1
1
2" thick
(about 11
1
2 lb)
1 tsp grated fresh ginger
1 clove garlic, minced
1 tbsp freshly squeezed lime juice (about
2 limes)
2 tsp reduced-sodium soy sauce
1 tsp toasted sesame oil
2 scallions, thinly sliced
1 lb snow peas, trimmed
1 c chopped or sliced avocado
1. Rub fllets with ginger and garlic. coat
steamer basket with cooking spray and
arrange fllets in basket.
2. Bring 2" of water to a boil in saucepan.
Place steamer basket in saucepan and cover.
cook 8 minutes. Whisk lime juice, soy sauce,
oil, and scallions in small bowl. set aside.
3. Top salmon with snow peas and cover. cook
4 minutes longer, or until salmon is opaque
and snow peas are crisp-tender.
4. Make bed of snow peas on 4 plates and top
with salmon. Divide avocado evenly on top.
Drizzle each serving with reserved sauce.
CAloRieS: 330 per serving
MAke it A FlAt Belly Diet MeAl: serve
with 1 orange (70 cal). Total calories: 400
timE: 22 minutEs + marinating timE / sErvEs: 6 timE: 50 minutEs / sErvEs: 4 timE: 22 minutEs / sErvEs: 4
entres
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Garden Rotini
1
4 c whole wheat rotini pasta
3
4 c 1% cottage cheese
1 tbsp salt-free italian seasoning
1
2 c shredded zucchini
1 c canned no-salt-added diced tomatoes,
drained
1
4 c shredded reduced-fat mozzarella cheese
20 kalamata olives, sliced (about
3
4 c)
1. Prepare rotini according to package direc-
tions. Drain and set aside.
2. combine cottage cheese and Italian season-
ing in microwaveable dish. stir in rotini and
zucchini. Top with tomatoes and sprinkle with
mozzarella. Microwave on high 3 minutes, or
until warmed through. Evenly divide pasta
onto 2 plates and sprinkle olives on top.
CAloRieS: 223 per serving
MAke it A FlAt Belly Diet MeAl
serve with 4 oz sliced Applegate Farms
Organic Roasted Turkey, rolled up (100 cal),
and 1 c sliced red bell pepper (40 cal). Total
calories: 363
Halibut Provencal
3 firm, ripe plum tomatoes, chopped
1 tsp minced garlic
2 tsp olive oil
1
1
3 c kalamata olives, pitted and finely chopped
1 tbsp drained capers
1 tbsp finely chopped red onion
1 tsp red wine vinegar
1 lb halibut
1
4 tsp kosher salt
1
4 tsp freshly ground black pepper
1. Make tapenade: combine tomatoes, garlic,
1
2 teaspoon of the oil, olives, capers, onion,
and vinegar in small bowl. set aside.
2. Preheat grill to medium. Brush halibut with
remaining oil to lightly coat, and season with
salt and pepper. Grill 6 to 10 minutes, turning
once, or until center of fsh is just opaque.
3. Divide halibut among 4 serving plates.
Evenly spoon reserved tapenade over each.
CAloRieS: 262 per serving
MAke it A FlAt Belly Diet MeAl
serve with 1 c skin-on cubed, roasted red
potatoes (100 cal) dressed with 1 tsp olive oil
(40 cal). Total calories: 402
Squash Pasta & Shrimp
1 spaghetti squash (about 3 lb), halved and
seeded
1 tbsp extra virgin olive oil
1
2 lg onion, chopped (about
3
4 c)
3 cloves garlic, minced
1 can (14.5 oz) no-salt-added diced tomatoes
1
2 tsp dried oregano
1
4 tsp red-pepper flakes (optional)
2 oz feta cheese, crumbled
16 lg shrimp, peeled, deveined, and halved
lengthwise (about 1 c)
1
1
3 c kalamata olives, halved lengthwise and
pitted
1. Preheat oven to 350F. Place squash cut side
down on baking sheet. Bake 45 to 50 minutes.
Remove from oven and let cool.
2. Heat oil in medium saucepan over medium
heat. Add onion and garlic and saut until
softened. Pour in tomatoes (with juice),
oregano, and red-pepper fakes, if using; bring
to a simmer. stir in half of the cheese. Reduce
heat to medium-low and add shrimp. cook
4 minutes longer, or until shrimp are opaque.
3. scrape squash with fork to yield long
strands (4 cups total). Add squash and olives
to tomato mixture. cook 2 minutes. crumble
remaining cheese over top.

CAloRieS: 278 per serving
MAke it A FlAt Belly Diet MeAl
serve with
1
2 c cooked brown rice (108 cal).
Total calories: 386
timE: 15 minutEs / sErvEs: 2 timE: 16 minutEs / sErvEs: 4 timE: 1 hr and 15 minutEs / sErvEs: 4
entres
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Chocolate Pudding
3 graham crackers, crushed
1 lg ripe banana, sliced
1
2 c sugar
1
4 c unsweetened cocoa powder
3 tbsp cornstarch
1
8 tsp salt
3 c 1% milk
1
2 tsp vanilla extract
1
1
2 c semisweet or dark chocolate chips
1. Divide graham cracker crumbs evenly
among 6 custard cups or ramekins. Press
into bottom. Top with banana, reserving a
few slices for garnish.
2. Mix sugar, cocoa, cornstarch, and salt
in large saucepan. stir in milk. Whisk over
medium heat 4 minutes, or until pudding
thickens and comes to a boil.
3. cook1 more minute. Remove from heat and
stir in vanilla extract. Pour into prepared cus-
tard cups. chill at least 2 hours, or until set.
4. Top each serving with
1
4 cup chocolate
chips and garnish with reserved banana.
CAloRieS: 391 per serving
Citrus Cannoli
1 container (16 oz) fat-free ricotta cheese
1
3 c confectioners sugar
1 tbsp freshly grated orange zest
2 tsp freshly grated lemon zest
1 tsp freshly grated lime zest
1
2 tsp vanilla extract
3 c semisweet or dark chocolate chips
12 lg cannoli shells
1. combine ricotta, confectioners sugar,
orange zest, lemon zest, lime zest, and vanilla
extract in medium bowl. Beat with electric
mixer on medium speed until light and fuffy.
Gently fold in 2
1
2 cups of the chocolate chips.
2. spoon flling into shells. Melt remaining
chips and evenly drizzle chocolate over shells.
CAloRieS: 327 per serving
MAke it A FlAt Belly Diet MeAl:
serve with 1 c strawberries (60 cal). Total
calories: 387
Plum & Nectarine Trife
3 plums, pitted and thinly sliced
2 nectarines, pitted and thinly sliced
1
4 c honey
1 tbsp raspberry or white balsamic vinegar
1 c low-fat vanilla yogurt
1 c part-skim ricotta cheese
1 fat-free angel food cake (10 oz), cut into

1
2" thick slices
3
4 c slivered almonds
1. Toss plums and nectarines with honey and
vinegar in medium bowl. Let stand 30 minutes
at room temperature, stirring once or twice.
2. Whisk yogurt and ricotta in small bowl until
smooth.
3. Line bottom of 2-quart glass serving bowl
with half of the cake slices. spread half of the
fruit over cake. Evenly sprinkle on half of the
almonds. spoon half of the yogurt mixture
on top. Use remaining cake slices to make a
second layer. Top with remaining fruit, then
spoon on remaining yogurt mixture. sprinkle
remaining almonds on top.
4. coverwith plastic wrap and chill at least
1 hour before serving.
CAloRieS: 371 per serving
timE: 10 minutEs + chilling timE / sErvEs: 6 timE: 15 minutEs / sErvEs: 12 timE: 38 minutEs + chilling timE / sErvEs: 6
desserts
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