Flat Belly Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals on the Flat Belly Diet.


Mango-strawberry smoothie (1 cup skim milk, 2 tbsp. almond butter, ½ cup fresh or frozen unsweetened strawberries, and ½ cup fresh or frozen unsweetened mango chunks)


Avocado and salmon salad (3 cups romaine lettuce, 2 oz. canned wild salmon, 1 grapefruit, ¼ cup chopped avocado, 1 tbsp. rice vinegar, 2 tsp. olive oil)


1 light or low-fat string cheese

Fruit cup (4 oz. canned pineapple chunks in juice), 1 cup baby carrots, 6 small whole-wheat crackers

2 tbsp. peanuts


Waldorf pita (whole-wheat pita stuffed with 2 light garlic and herb cheese wedges, 1 chopped medium apple, 2 tbsp. walnuts, 1 cup shredded romaine)


Here’s a breakdown of the nutritional content of a typical day on the Flat Belly Diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.

Flat Belly Diet Recommended
Calories 1,568 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 26% 20%-35%
     Saturated 3% Less than 10%
     Trans 0% N/A
Total Carbohydrates 56% 45%-65%
(total except as noted)
21% N/A
     Fiber 35 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 22% 10%-35%
Sodium 1,453 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 2,479 mg. At least 4,700 mg.
Calcium 1,028 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 4.03 mcg. 2.4 mcg.
Vitamin D 9.57 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.

Last updated by Angela Haupt | December 12, 2013

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