Sample Menu
Here’s a day of typical meals on the Flat Belly Diet.
Breakfast
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)
Lunch
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)
Snack
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
Dinner
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)
Nutrition
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% | |
|
Sugars (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 | January 07, 2013
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