Your One-Week Flat-Belly Food Plan

Trim your middle by feasting on three filling meals plus two snacks every day. Simply follow this plan by dietitian Karen Ansel, M.S., R.D.N. You'll get roughly 1,500 calories a day, which could take you down a size this month. Throughout the day, sip water with lemon, or unsweetened mint or green tea.

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Strawberry Breakfast Crostini Top 1 toasted whole wheat English muffin with ½ cup part-skim ricotta cheese and ½ cup sliced strawberries.

Strawberry Breakfast Crostini
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Mexican Eggs Fry 1 egg plus 1 egg white in 1 tsp canola oil. Serve over ¾ cup warmed canned black beans. Drizzle with Sriracha. Serve with ½ grapefruit or 1 orange.

Mexican Eggs
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Fruit and Almond Toast Spread 2 Tbsp almond (or peanut) butter on 1 slice whole wheat toast. Top with ½ sliced barely ripe banana.

Peach Melba Parfait Layer 1 cup 2% plain Greek yogurt alternately with ½ cup raspberries and ½ cup sliced peaches. Top with 2 Tbsp chopped almonds.

Sweet and Nutty Oatmeal Cook ½ cup old-fashioned oats with 1 diced apple and ¼ tsp cinnamon according to package directions. Top with 1 Tbsp sunflower seeds and 1 tsp honey.

Dr. Oz Tip: I always say that variety can be the spice of life but the death of weight loss. So choose one simple meal—usually breakfast or lunch—and eat the same thing every day. Having too many choices around can make healthy eating more challenging, not less.


Baby Kale Summer Salad Toss 3 cups baby kale, ¼ cup thinly sliced fennel or asparagus, 1 sliced orange, and 3 oz drained water-packed canned tuna. Drizzle with 1 Tbsp each balsamic vinegar and olive oil.

Baby Kale Summer Salad
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Spicy Turkey and Avocado Sandwich Mash ¼ avocado with Sriracha to taste. Spread on 2 slices whole wheat bread. Add 3 oz turkey breast; top with baby spinach and sliced tomato. Serve with 2 kiwis.

Quick Quinoa and Peas Cook ⅓ cup quinoa in 1 cup no-sodium-added chicken broth and 1 teaspoon olive oil according to package directions. Toss with ½ cup peas, 1 Tbsp sliced almonds, and 1 Tbsp chopped fresh basil.

Southwestern Turkey Burger Salad Toss 3 cups baby spinach with ¼ cup rinsed canned black beans, ¼ cup corn, and ¼ cup chopped tomato. Drizzle with 1 Tbsp olive oil whisked with 1 Tbsp lime juice and a pinch of cayenne. Top with a grilled or broiled 4 oz turkey burger.

Shrimp and Watermelon Salad Toss 1 cup watermelon chunks with 12 cooked shrimp, ½ diced cucumber, 1 Tbsp canola oil, and 2 Tbsp orange juice. Top with 2 Tbsp feta cheese crumbles and 2 Tbsp crushed pistachios.


Smothered Mustard Chicken Sauté ⅓ cup sliced onion in 1 Tbsp olive oil until soft. Whisk in 1 Tbsp Dijon mustard and a pinch of thyme. Serve over a 6 oz grilled skinless chicken breast with 1 baked sweet potato.

Farmers Market Pasta Cook 2 oz whole wheat pasta. Sauté 1 clove sliced garlic in 1 Tbsp olive oil. Add pasta and ¾ cup peas, ½ zucchini cut into ribbons, 5 steamed, cut asparagus spears, and 1 Tbsp lemon juice. Top with 2 Tbsp Parmesan cheese.

Farmers Market Pasta
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Mediterranean Shrimp Skewers Cook ½ cup brown rice. Marinate 10 large shrimp in 1 Tbsp lemon juice, 1 tsp olive oil, and 1 clove minced garlic for 10 minutes. Thread shrimp, 10 cherry tomatoes, and 1 red bell pepper (cut into 10 chunks) onto 2 large skewers. Grill 2 to 3 minutes per side. Serve over rice.

Edamame Rice Bowl Cook ½ cup brown rice. Sauté ¼ cup chopped onion and ½ tsp minced ginger in 1 tsp canola oil. Toss with rice, ⅓ cup edamame, ¼ cup shredded carrots, 1 Tbsp rice wine vinegar, and 1 Tbsp reduced-sodium soy sauce.

Salmon Niçoise Salad Top 3 cups Bibb lettuce with 1 sliced hard-boiled egg, 5 oz drained canned salmon, ½ cup steamed green beans, 2 quartered plum tomatoes, and 5 Niçoise olives. Drizzle with 1 Tbsp each olive oil and red wine vinegar whisked with ¼ tsp Dijon mustard.

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Snacks—Pick Two a Day!

Have your snacks when you're most likely to get hungry; they don't have to be at prescribed times.

Apple-Turkey Roll-Ups: Cut 1 apple into 6 slices. Spread with Dijon mustard and wrap each piece in 1 slice deli turkey breast.
Maple-Cinnamon Greek Fro-Yo: Whisk ½ cup plain 2% Greek yogurt with 1 tsp maple syrup, 1 large pinch cinnamon, and 1 Tbsp chopped walnuts. Pour into a ½ cup ramekin or small bowl. Freeze for 30 to 60 minutes.
Dark Chocolate: 8 dark chocolate kisses
Grilled Coconut-Dusted Pineapple: Brush ½-inch slices of pineapple with ½ tsp honey each. Sprinkle each slice with 1 tsp shredded coconut. Grill or broil for 4 to 5 minutes per side.
Bean and Salsa Tacos: Mash ¼ cup canned pinto beans. Spread on two 6-inch corn tortillas. Top with 1 Tbsp salsa.
Papaya Smoothie: Blend 1 cup plain low-fat kefir with ½ cup frozen papaya and a pinch of nutmeg.

This story originally appeared in the August/September 2014 issue of Dr. Oz The Good Life.

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