Gradual-Change Plan, Level 2: Sample Week Meal Plan for Men

After you’ve completed your first two weeks on Level 1 of the Belly Fat Diet Gradual-Change plan, you’ll transition to Level 2. This level continues to encourage the healthy meal plan guidelines of the Belly Fat Diet while promoting a healthy, steady rate of weight loss.

Day 1

Breakfast

Banana-Almond Breakfast Toast

1 cup fat-free or low-fat milk

Equals 1 fruit, 1 milk, 1 starch, 1 ounce protein, 1 fat

Snack

Baked Apple

1 cup low-fat plain yogurt

Equals 1 fruit, 1 milk

Lunch

6 ounces flounder, grilled or broiled

1 cup frozen spinach, thawed and sautéed in 2 teaspoons olive oil

1 cup cooked whole-grain pasta

1 cup fruit salad

Equals 2 vegetables, 1 fruit, 2 starches, 6 ounces protein, 2 fats

Snack

1 cup celery sticks topped with 4 teaspoons natural peanut butter

Equals 1 vegetable, 2 fats

Dinner

Low-Calorie Chicken Parmesan

1 cup Brussels sprouts, sautéed in 2 teaspoons olive oil

1 medium ear of corn

Equals 2 vegetables, 1.5 starches, 5 ounces protein, 2 fats

Snack

4-1/2 cups air-popped popcorn

Equals 1.5 starches

Day 2

Breakfast

Waistline-Slimming Omelet

1/2 cup mandarin oranges

2 slices 100% whole-grain toast topped with 2 teaspoons olive oil-based spread

Equals 1 vegetable, 0.5 fruit, 2 starches, 3 ounces protein, 3 fats

Snack

Belly-Blasting Trail Mix

Equals 0.5 fruit, 1 starch, 2 fats

Lunch

Shockingly Healthy (and Easy!) Calzone

1 medium apple

Equals 1 vegetable, 1 fruit, 1 starch, 2 ounces protein

Snack

Smoothie made with 1 cup low-fat yogurt, 1 cup mixed berries, and 1 tablespoon flaxseed

Equals 1 milk, 1 fruit, 1 fat

Dinner

7 ounces pork tenderloin, grilled or broiled

1/2 cups carrots, steamed and topped with 1 teaspoon olive oil-based spread

1/2 cups zucchini, steamed

1 cup fat-free or low-fat milk

1 cup cooked quinoa

Equals 2 vegetables, 1 milk, 2 starches, 7 ounces protein, 1 fat

Day 3

Breakfast

Quick and Belly-Friendly Cold Cereal with Fruit

Equals 1 fruit, 1 milk, 2 starches

Snack

1 cup raw carrot sticks topped with 4 tablespoons hummus

Equals 1 vegetable, 2 fats

Lunch

Spicy Shrimp Kabobs

2 cups salad tossed with 3 tablespoons vinaigrette dressing

1 cup fruit salad

Equals 3 vegetables, 1 fruit, 4 ounces protein, 3 fats

Snack

1 cup low-fat plain yogurt topped with 1/2 cup whole-grain cereal

1 cup raspberries

Equals 1 milk, 1 starch, 1 fruit

Dinner

8 ounces flounder, sautéed in 1 teaspoon olive oil

1 cup frozen kale, thawed and sautéed in 1 teaspoon olive oil and 1 teaspoon minced garlic

1-1/2 cups cooked whole-grain pasta

Equals 2 vegetables, 3 starches, 8 ounces protein, 2 fats

Day 4

Breakfast

Bean, Ham, and Cheese Breakfast Burrito

Equals 2 starches, 4 ounces protein, 1 fat

Snack

1 cup diced papaya

12 almonds

Equals 1 fruit, 2 fats

Lunch

4 ounces chicken breast, grilled or broiled

1 cup chopped vegetables (onions, peppers, and mushrooms), stir-fried in 2 teaspoons olive oil and served over 1/2 cup cooked barley

1 medium peach

Equals 2 vegetables, 1 fruit, 1 starch, 4 ounces protein, 2 fats

Snack

1 cup low-fat plain yogurt

1 cup grapes

Equals 1 milk, 1 fruit

Dinner

4 ounces London broil, grilled or broiled

1 cup green beans, sautéed in 2 teaspoons olive oil

1 cup fat-free or low-fat milk

1 cup cooked wild rice

Equals 2 vegetables, 1 milk, 3 starches, 4 ounces protein, 2 fats

Day 5

Breakfast

1 cup blackberries

3/4 cup low-fat cottage cheese

1 cup cooked steel-cut oatmeal (prepared with water)

Equals 1 fruit, 2 starches, 3 ounces protein

Snack

1 small banana

1 cup low-fat plain yogurt or 1 cup low-fat milk

6 almonds

Equals 1 fruit, 1 milk, 1 fat

Lunch

Hummus and Avocado Sandwich

1 cup low-fat plain yogurt

Equals 1 vegetable, 1 milk, 2 starches, 3 fats

Snack

1 hard-boiled egg

1 slice 100% whole-grain toast topped with 2 teaspoons almond butter

Equals 1 starch, 1 fat, 1 ounce protein

Dinner

Pepper Steak with Fresh Vegetables, 2 servings

1 cup strawberries

1/2 cup butternut squash, steamed

1/2 cup steamed cabbage

Equals 4 vegetables, 1 fruit, 1 starch, 8 ounces protein, 2 fats

Day 6

Breakfast

Veggie-Egg Muffins, 2 servings

Half a small whole-grain bagel topped with 1 teaspoon olive oil-based spread

1 cup low-fat plain yogurt

12 almonds

Equals 1 vegetable, 1 milk, 1 starch, 4 ounces protein, 3 fats

Snack

Chocolate-Drizzled Strawberries

Equals 1 fruit, 0.5 starch

Lunch

Hot and Spicy Vegetarian Chili

1 cup blueberries

Equals 1-1/2 vegetables, 1 fruit, 1.5 starches, 2 ounces protein, 1 fat

Snack

1/2 cup low-fat cottage cheese

1/2 cup pineapple

6 rye crisps

Equals 1 fruit, 1 starch, 2 ounces protein

Dinner

4 ounces chicken breast, grilled or broiled

1 cup chopped bell peppers, 1/2 cup chopped mushrooms, 1/2 cup chopped onions, stir-fried in 1 tablespoon soy sauce and 1 tablespoon olive oil

2/3 cup cooked brown rice

1 cup fat-free or low-fat milk

Equals 2 vegetables, 1 milk, 2 starches, 4 ounces protein, 3 fats

Day 7

Breakfast

1-1/4 cups liquid egg substitute (or 8 egg whites), scrambled

Yogurt parfait made with 1 cup low-fat yogurt, 1 cup mixed berries, and 2 tablespoons chopped walnuts

Equals 1 fruit, 1 milk, 5 ounces protein, 2 fats

Snack

1 medium plum

1 stick low-fat string cheese

Equals 1 fruit, 1 ounce protein

Lunch

Herb-Roasted Salmon

1 cup frozen spinach, thawed and sautéed in 1 teaspoon olive oil

1 cup cooked kidney beans

Half a grapefruit

Equals 2 vegetables, 1 fruit, 2 starches, 4 ounces protein, 2 fats

Snack

1 cup low-fat plain yogurt

Equals 1 milk

Dinner

Whole-Grain Bruschetta Pizza, 2 servings

1 cup salad tossed with 2 tablespoons balsamic vinegar and 1 teaspoon olive oil

Equals 3 vegetables, 4 starches, 2 ounces protein, 3 fats