Flat Belly Diet 1 day

My Diet with Meal Plans

Here are some general meal plans:

Day 1:                       1200 cal a day
Breakfast
    3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
Lunch
    Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
    1 stick part-skim mozzarella string cheese
    2 kiwifruits
Dinner
    4 ounces broiled flounder or sole
    2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
    1 cup cooked couscous
    1 cup steamed broccoli
    1 fat-free pudding cup
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Day 2:
Breakfast
    Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk
    1/2 English muffin spread with 1 teaspoon light margarine
Lunch
    1 cup vegetarian vegetable soup
    1 veggie burger in a mini whole wheat pita with lettuce and salsa
    6 ounces light yogurt
    15 grapes
Dinner
    BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill
    1/2 cup vegetarian baked beans
    3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill
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Day 3:
Breakfast
Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
Lunch
Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
1 banana
Dinner
4 ounces steamed shrimp
1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
3 cups spinach, steamed
1 low-fat frozen fudge bar
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Day 4:
Breakfast
1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
Lunch
1 cup tomato soup
Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
1 cup raw veggies
1 pear
Dinner
3 ounces poached salmon
Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing
3/4 cup cooked brown rice
1/2 cup pineapple chunks in juice

1200 Calorie Diet Plan Overview
This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1200 calorie diet plan:
Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)
Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Taste Enhancer
Snack: 1 Protein Snack + 1 Fruit or Vegetable
Dinner: 1 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer
Snack: 1 Fruit
Daily Totals:   3 Protein, 2-3 Fruit, 3-4 Vegetable, 1 Starch/Grain, 1 Protein Snack, Leafy Greens – no limit, 2 Taste Enhancers
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3-Day Menus for a 1200 Calorie Diet
Breakfast                                      DAY 1
    1 cup (250g) nonfat cottage cheese
    1 cup (80g) strawberries
    Sprinkled with cinnamon
Lunch / Large salad made with:
    Leafy greens (lettuce, spinach) – any amount
    1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)
    3 ounces (85g) grilled chicken breast (link to video – quick way to cook chicken breasts)
    2 tablespoons (30g) reduced calorie salad dressing (link to salad dressing video)
Snack: 1 ounce (30g) soy nuts / 1 fresh apple
Dinner
    4 ounces (100g) grilled salmon with lemon
    2 cups (160g) steamed green beans with garlic
    ½ cup (150g) cooked brown rice
    large leafy green salad – any amount
    2 Tablespoons (30g) reduced calorie salad dressing
Snack: 1 orange
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DAY 2
Breakfast
    1 whole egg + 4 egg whites scrambled in nonstick pan with pan spray
    Topped with tomato salsa
    1 cup (80g) cut melon
Lunch
Veggie stir-fry.  Saute together:
    5 ounces (125g) firm tofu, cut into cubes
    1 cup (80g) broccoli florets
    Large bunch fresh spinach leaves
    2 tsp. (10 ml) oil to stir-fry
    Season with soy sauce, garlic, pepper and ginger
Snack:  4 Tablespoons (60g) prepared hummus / 1 cup (80g) baby carrots
Dinner
Grain salad with protein. Toss together:
    4 ounces (100g) grilled shrimp
    ½ cup (150g) cooked quinoa
    2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
    2 Tablespoons (30g) reduced calorie vinaigrette dressing
    Place on a bed of leafy greens
Snack: 1 fresh orange
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DAY 3
Breakfast
    1 cup (250g) plain nonfat yogurt
    1 banana, sliced
    Sprinkle with nutmeg
Lunch
    4 ounces (100g) grilled halibut
    1 cup (80g) steamed asparagus with lemon
    Mixed leafy greens salad – any amount
    2 Tablespoons (30g) reduced calorie salad dressing
Snack
    ½ cup (125g) nonfat cottage cheese
    1 cup (80g) chopped mixed raw vegetables
    season with salt, pepper, dried dill or chives
Dinner
    3 ounces (85g) grilled lean steak
    2 cups (160g) roasted Brussels sprouts (halve, toss with olive oil, roast at 400 F / 205 C for 20 minutes)
    2 tsp. (10 ml) olive oil (for Brussels sprouts)
    Steamed kale, spinach or Swiss chard with vinegar – any amount
    ½ small sweet potato sprinkled with ginger
Snack
    1 cup (80g) diced fresh pineapple