Moderation Plan, Level 2: Sample Week Meal Plan for Men

At Level 2 of the Belly Fat Diet Moderation plan, your servings of healthy carbohydrates increase slightly, helping you to maintain your energy level and increase variety in your meal plan. These additional healthy carbohydrates also provide you with an increased amount of filling fiber. As your fiber intake gradually increases, your portions of lean protein decrease just slightly.

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

4 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, 4 ounces protein, 2 fats

Snack

1 cup raw 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 1 teaspoon olive oil

Equals 2 vegetables, 0.5 starch, 5 ounces protein, 1 fat

Snack

4-1/2 cups air-popped popcorn

Equals 1.5 starch

Day 2

Breakfast

Waistline-Slimming Omelet

1/2 cup mandarin oranges

2 slices of 100% whole-grain toast topped with 1 teaspoon olive oil-based spread

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

5 ounces pork tenderloin, grilled or broiled

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

1/2 cup zucchini slices, steamed

1 cup fat-free or low-fat milk

1/2 cup cooked quinoa

Equals 2 vegetables, 1 milk, 1 starch, 5 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 2 tablespoons vinaigrette dressing

1 cup fruit salad

Equals 3 vegetables, 1 fruit, 4 ounces protein, 2 fats

Snack

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

Equals 1 milk, 1 fruit

Dinner

6 ounces flounder, sautéed in 1 teaspoon olive oil

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

1-1/2 cups cooked whole-grain pasta

Equals 2 vegetables, 3 starches, 6 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

3 ounces chicken breast, grilled or broiled

1 cup chopped vegetables (onions, peppers, and mushrooms), stir-fried in 2 teaspoons olive oil

1 medium peach

Equals 2 vegetables, 1 fruit, 3 ounces protein, 2 fats

Snack

1 cup low-fat plain yogurt

1 cup grapes

Equals 1 milk, 1 fruit

Dinner

3 ounces London broil, grilled or broiled

1 cup green beans, sautéed in 1 teaspoon olive oil

1 cup cooked wild rice

1 cup fat-free or low-fat milk

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

Day 5

Breakfast

1 cup blackberries

1-1/4 cups low-fat cottage cheese

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

Equals 1 fruit, 2 starches, 5 ounces protein

Snack

1 small banana

1 cup low-fat plain yogurt

12 almonds

Equals 1 fruit, 1 milk, 2 fats

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 on 1 slice of 100% whole-grain toast

1 cup raw carrot sticks

Equals 1 vegetable, 1 starch, 1 ounce protein

Dinner

Pepper Steak with Fresh Vegetables

1 cup strawberries

Equals 2 vegetables, 1 fruit, 4 ounces protein, 1 fat

Day 6

Breakfast

Veggie-Egg Muffin

1 cup low-fat plain yogurt

12 almonds

Equals 0.5 vegetable, 1 milk, 2 ounces protein, 2 fats

Snack

Chocolate-Drizzled Strawberries

Equals 1 fruit, 0.5 starch

Lunch

Hot and Spicy Vegetarian Chili

1 cup blueberries

Equals 1.5 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 cup 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, 4 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 kidney beans, cooked

Half a grapefruit

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

Snack

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

Equals 1 milk, 1 starch

Dinner

Whole-Grain Bruschetta Pizza, 1 serving

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

Equals 3 vegetables, 2 starches, 1 ounce protein, 2 fats