This quick-start, 1,200-calorie, 3-day meal plan will reset your hunger hormones and stop cravings. This isn't enough calories to sustain you long term, but the fast results--our real-women testers lost up to 8 pounds in 72 hours!--will motivate you to keep going. On day 4 through week 5, eat 1,500 calories per day, adding an extra one to two servings each of whole grains, fruits and vegetables, dairy, protein, and fat.
The best weight loss plans.
BREAKFAST
Savory Apricot-Stuffed French Toast with Tomatoes
MIDMORNING SNACK
1 cup 0% plain Greek-style yogurt topped with 1/2 cup blueberries
LUNCH
Mexican Chopped Salad
MIDAFTERNOON SNACK
Chocolate-Mint Parfait, served with 4 strawberries
DINNER
Indian-Spiced Chicken and Rice
EVENING SNACK
Gingersnap Oatmeal with 1/2 cup fat-free milk
DAILY TOTAL: 1,260 Cal; 97 g protein; 183 g carb; 22 g fat; 10 g sat fat; 27 g fiber; 2,410 mg sodium
Meal-By-Meal Guidelines
BREAKFAST: 1 protein, 1 grain, 1/2 vegetable, 1/2 fat
SNACK: 1 dairy, 1/2 fruit
LUNCH: 1 protein, 2 vegetables, 1/2 fat
SNACK: 1 dairy, 1/2 fruit
DINNER: 2 proteins, 2 grains, 1 vegetable
SNACK: 1 grain, 1/2 dairy
DAILY SODIUM TARGET: 2,300 mg
Numbers indicate servings: 1 serving of protein = 1 ounce lean meat, 1 egg, or 2 egg whites; 1 serving of fruit or vegetables = 1 cup; 1 serving of whole grains = 1/2 cup brown rice or 1 slice bread; 1 serving of dairy = 1 cup fat-free milk or 1 1/2 ounces cheese; 1 serving of fat = 1 teaspoon oil or 1 tablespoon salad dressing
Reset your body clock and melt belly fat with these healthy recipes from The Belly Melt Diet book!
[header=Get the Belly Melt Recipes]
Savory Apricot-Stuffed French Toast with Tomatoes
Prep time: 5 minutes • Total time: 10 minutes • Makes 1 serving
1 tablespoon goat cheese, at room temperature
2 teaspoons apricot jam
2 slices light whole wheat bread
1⁄4 cup liquid egg substitute
1 tablespoon snipped fresh chives
1⁄2 teaspoon unsalted butter
1⁄2 cup grape tomatoes, halved
1⁄8 teaspoon herbes de Provence
1⁄8 teaspoon salt
1⁄8 teaspoon pepper
1. Spread the cheese and jam on 1 slice bread. Top with the remaining slice.
2. In a shallow bowl, whisk together the egg substitute and chives.
3. Coat a large nonstick skillet with cooking spray. Add the butter and heat over medium-high heat. Dip the sandwich into the egg mixture, allowing excess to run off. Cook, turning once, for 10 minutes, until golden brown. Remove to a plate.
4. Coat the skillet with cooking spray. Set over medium-high heat. Stir and cook the tomatoes, herbes de Provence, salt, and pepper for about 2 minutes, or until just softened. Serve with the French toast.
Per serving: 230 calories, 14 g protein, 30 g carbohydrates, 8 g fat, 5 g saturated fat, 8 g fiber, 680 mg sodium
Indian Spiced Chicken and Rice
Prep time: 20 minutes • Total time: 1 hour 10 minutes • Makes 4 servings
2 cups + 2 tablespoons water
2 tablespoons chopped fresh ginger, divided
3⁄4 teaspoon salt, divided
1 cup brown basmati rice
3⁄4 pound boneless, skinless chicken breast, cut into 1" pieces
1 onion, chopped
1 clove garlic, chopped
1⁄2 pound green beans, sliced in half crosswise
1 red bell pepper, sliced
2 teaspoons curry powder
1 cup lite coconut milk
2 tablespoons lime juice
1 tablespoon fresh cilantro
1 teaspoon grated lime peel
1. In a small saucepan, bring 2 cups water, 1 tablespoon ginger, and 1⁄4 teaspoon salt to a boil over high heat. Stir in the rice. Reduce the heat to medium-low, cover and cook for 45 to 50 minutes, or until the water is absorbed and the rice is tender.
2. Meanwhile, season the chicken with 1⁄4 teaspoon salt. Coat a large nonstick skillet with cooking spray. Heat over medium-high heat. Cook the chicken, stirring occasionally, for about 7 minutes, or until no longer pink and the juices run clear. Remove to a plate.
3. Coat the skillet with cooking spray and heat over medium-high heat. Cook and stir the onion, garlic, and the remaining 1 tablespoon ginger, adding a scant amount of water if needed to prevent sticking, for 5 minutes, or until softened.
4. Add the beans, bell pepper, curry powder, and 2 tablespoons water, and cook for about 7 minutes, or until the vegetables are crisp-tender. Add the coconut milk, chicken, rice, and the remaining 1⁄4 teaspoon salt. Cook for 1 minute, or until heated through. Stir in the lime juice, cilantro, and lime peel.
Per serving: 360 calories, 32 g protein, 43 g carbohydrates, 8 g fat, 4 g saturated fat, 6 g fiber, 520 mg sodium
Gingersnap Oatmeal
Prep time: 5 minutes • Total time: 5 minutes • Makes 1 serving
1⁄4 cup quick-cooking rolled oats
1 gingersnap cookie, coarsely crushed
Cook the oats according to package directions. Sprinkle with the cookie.
Per serving: 110 calories, 3 g protein, 19 g carbohydrates, 3 g fat, 1 g saturated fat, 2 g fiber, 45 mg sodium
*Serve with 1⁄2 cup milk for a complete Phase 1 evening snack
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