Moderation Plan, Level 1: Sample Week Meal Plan for Women

For the first two weeks you're on the Belly Fat Diet Moderation plan, you will stay in Level 1. It is important that after two weeks, you move on to Level 2. Starchy vegetables are considered a separate category in Level 1 to ensure you’re taking in enough nutrients, fiber, and healthy carbohydrates.

Day 1

Breakfast

Breadless Breakfast Quiche

1 slice 100% whole-grain toast topped with 1 teaspoon olive oil-based spread

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

Snack

1 cup low-fat plain yogurt topped with 1 cup blackberries

Equals 1 milk, 1 fruit

Lunch

Tuna and Salsa Stuffed Pepper

1 medium pear

Equals 1 vegetable, 1 fruit, 2 ounces protein

Snack

6 whole-grain crackers topped with 4 teaspoons natural almond butter

Equals 1 starch, 2 fats

Dinner

6 ounces chicken breast, grilled

10 asparagus spears (5 inches long), steamed

1 small sweet potato topped with 1 teaspoon olive oil-based spread

Equals 2 vegetables, 1 starchy vegetable, 6 ounces protein, 1 fat

Day 2

Breakfast

2 eggs, scrambled

1/2 cup diced potatoes, sautéed in nonstick cooking spray

1 cup blueberries

Equals 1 starchy vegetable, 2 ounces protein, 1 fruit

Snack

Belly-Blasting Berry Smoothie

Equals 1 fruit, 1 milk, 1 fat

Lunch

Grilled Chicken Salad

Equals 1.5 vegetables, 4 ounces protein, 2.5 fats

Snack

1 cup raw celery sticks topped with 3 teaspoons natural peanut butter

Equals 1 vegetable, 1.5 fats

Dinner

4 ounces flank steak, grilled or broiled

1 cup green beans, steamed

2/3 cup cooked brown rice

Equals 2 vegetables, 2 starches, 4 ounces protein

Day 3

Breakfast

Tropical Yogurt Parfait

Equals 1 fruit, 1 milk, 2 fats

Snack

1/2 cup edamame (fresh or dry roasted)

1 cup fruit salad

Equals 1 fruit, 2 ounces protein

Lunch

4 ounces turkey breast, baked

1 medium ear of corn coated with 1 teaspoon olive oil-based spread

1 cup broccoli, steamed

Equals 2 vegetables, 1 starchy vegetable, 4 ounces protein, 1 fat

Snack

1 cup raw carrot sticks topped with 2 tablespoons hummus

Equals 1 vegetable, 1 fat

Dinner

Belly-Friendly Chicken Marsala

1 cup cauliflower, sautéed in 1 teaspoon olive oil

1 cup cooked whole-grain pasta

Equals 3 vegetables, 2 starches, 4 ounces protein, 1 fat

Day 4

Breakfast

1 medium apple, sliced and topped with 4 teaspoons natural almond butter

Equals 1 fruit, 2 fats

Snack

1 cup low-fat plain yogurt topped with 1 tablespoon chopped walnuts, 1/4 cup dried tart cherries, and 1 tablespoon cinnamon

Equals 1 milk, 1 fruit, 1 fat

Lunch

Turkey Burger with Sweet Potato Fries (replace hamburger bun with a bed of lettuce or spinach leaves)

Equals 1 starchy vegetable, 1 starchy vegetable,, 4 ounces protein, 1 fat

Snack

1 cup raw bell pepper slices topped

2 ounces low-fat cheese

Equals 1 vegetable, 2 ounces protein

Dinner

Herb-Roasted Salmon

1 cups string beans, steamed

1 cup cooked quinoa

Equals 3 vegetables, 2 starches, 4 ounces protein, 1 fat

Day 5

Breakfast

1/2 cup low-fat cottage cheese

1/2 cup pineapple

Equals 1 fruit, 2 ounces protein

Snack

30 pistachio nuts

1 medium orange

Equals 1 fruit, 3 fats

Lunch

Chicken Cordon Bleu

4 cups zucchini slices, sautéed in 1 teaspoon olive oil

1/2 cup cooked whole-grain pasta

Equals 4 vegetables, 1 starch, 4 ounces protein, 1 fat

Snack

1 cup low-fat plain yogurt topped with 1 tablespoon chopped walnuts

Equals 1 milk, 1 fat

Dinner

Roasted Pork Tenderloin with Vegetables

1/3 cup cooked wild rice

1 cup fat-free or lowfat milk

Equals 1 vegetable, 1 starchy vegetable, 1 starch, 4 ounces protein

Day 6

Breakfast

On-the-Go Breakfast Sandwich

Equals 2 starches, 3 ounces protein

Snack

1 small pomegranate

Equals 1 fruit

Lunch

Portobello Mushroom Salad

1 cup fat-free or low-fat milk

Equals 2.5 vegetables, 1 milk, 1.5 fats

Snack

1/4 an avocado

1 small banana

Equals 1 fruit, 1 fat

Dinner

7 ounces salmon, grilled or broiled and drizzled with 1/2 teaspoons olive oil

1/2 cup peas, steamed

1 cup bell pepper slices, sautéed in 2 teaspoons olive oil

Equals 2 vegetables, 1 starchy vegetable, 7 ounces protein, 2.5 fats

Day 7

Breakfast

1/2 cup low-fat ricotta cheese topped with 1/4 cup dried blueberries and 1 tablespoons chopped almonds

Equals 1 fruit, 2 ounces protein, 1 fat

Snack

Credit: iStockphoto.com/Jodi Jacobson 2009

1 hard-boiled egg

Half a grapefruit

Equals 1 fruit, 1 ounce protein

Lunch

Belly-Beating Bean Burrito (wrap burrito in lettuce leaves instead of tortilla)

Equals 2 vegetables, 1 starchy vegetable, 1 ounce protein

Snack

1 medium tomato, sliced

2 ounces fresh mozzarella, sliced

Equals 1 vegetable, 2 ounces protein, 2 fats

Dinner

Walnut-Encrusted Flounder

1 cup carrots, steamed

2/3 cup cooked whole-grain couscous

1 cup fat-free or low-fat milk

Equals 2 vegetables, 1 milk, 2 starches, 4 ounces protein, 1 fat