The trim tummy meal plan

By Sarah Lambert, R.D.

No matter what your size or shape, we all like the idea of having a flat tummy. While it’s not everyone’s natural physique, there are ways to work towards a flat stomach. Regular sit-ups or curls, or other ways to work your core like pilates can certainly help. But there are also things to think about when eating. Certain fibrous foods, while healthy, can cause gas that leads to bloating. Consuming lots of water, spacing out your fibre intake and focusing on fibres from whole grains and fruits and vegetables versus legumes can help reduce the likelihood of unwanted effects of good fibre intake. Moderating your daily food intake to avoid overeating can also help your maintain a flatter abdomen. Check out this meal plan to see how you can do so!

Use the calendar below to get your daily menu.

MONDAY

2 rice cakes
2 Tbsp almond butter
1 cup orange juice
1 cup milk or fortified soy milk
1 banana
1 cup yogourt or soy-based yogourt
1 egg-salad pita wrap
1 whole wheat pita bread
1 cup baby spinach
1 hardboiled egg, sliced
½ cup red pepper, sliced
½ cup mushrooms, sliced
10 baby carrots
1 cup milk or soymilk
Chicken with Smoky Peppers
1 cup basmati rice (cooked)
Shredded zucchini
1 zucchini (per serving), shredded
1 tsp olive oil
1 garlic clove

Heat oil in skillet over medium heat. Crush garlic clove and mix in shredded zucchini. Cook until tender, 3-5 minutes.

1734 kcal

TUESDAY

1 cup puffed rice cereal
½ cup strawberries, sliced
½ cup milk or fortified soy milk
½ bagel
2 Tbsp peanut butter
Leftover Chicken with Smoky Peppers
1 cup basmati rice
1 orange
¼ cup almonds
Curried burgers with peach salsa
whole grain hamburger bun
1 cob of corn, steamed or barbecued

1711 kcal

WEDNESDAY

1 simple smoothie
1 cup milk or fortified soymilk
1 banana
Blend together until smooth.
Cheese and crackers
4 whole grain crackers
2 oz. cheddar cheese
Leftover curried burger with peach salsa
1 whole grain hamburger bun
1 apple
1 cup yogourt or soy-based yogourt
Italian fish bake
1 cup cooked brown rice
1 cup steamed spinach

1810 kcal

THURSDAY

1 toasted waffle
1 cup orange juice
1 cup yogourt
¼ cup roasted almonds
Sliced turkey sandwich
2 pieces of rye bread
2 oz. lean sliced turkey
1 tsp mustard
½ cup cut carrots
½ cup cut celery stalks
1 peach
4 ginger snap cookies
Short-cut chicken biryani
1 cup vanilla frozen yogourt

1993 kcal

FRIDAY

1 cup whole grain cereal
½ cup skim milk or fortified soy milk
½ cup blueberries
1 cup yogourt or soy-based yogourt
½ cup cherries
Leftover Short-cut chicken biryani
1 cup skim milk or fortified soy milk
1 orange
4 chocolate animal cookies
Sesame meatball stir-fry
1 cup cooked linguine or fettucine pasta
1 cup watermelon chunks

1977 kcal

SATURDAY

3 pancakes
1 Tbsp maple syrup
1 banana, sliced
1 cup skim milk or fortified soy milk
1 cup red grapes
1 cup
Roasted red pepper and corn chowder
1 pita
3 Tbsp hummus
10 baby carrots
Sizzlin’ fajita style supper
2 tortillas
1 Tbsp sour cream
2 chocolate chip cookies

Approximately 1503 kcal

SUNDAY

1 cup puffed rice cereal
½ cup blueberries
½ cup milk or fortified soy milk
1 apple
1 cup leftover Sizzlin’ fajita style supper
Serve over 1 cup brown rice
Top with 1/2 avocado, sliced
1 granola bar
1 cup milk or fortified soy milk
Greek scramble
Spinach salad
1 cup spinach leaves
½ cup mushrooms, sliced
½ pear, sliced
1/8 cup walnuts, toasted
1 cup red grapes

1885 kcal

Source: http://ca.lifestyle.yahoo.com/health-fitness/articles/diet/rogers-chatelaine/the-trim-tummy-meal-plan-2009-08-31