This document provides a 1,500 calorie meal plan for one day consisting of 5 meals and snacks. The breakfast is a bagel thin topped with peanut butter and fruit for a total of 430 calories. Lunch is an open-faced chicken avocado melt with a side salad for 431 calories. A mid-afternoon snack of cucumber slices, carrots and salsa is 182 calories. Dinner is a shrimp and broccoli pasta salad for 312 calories, and dessert is 15 raspberries. The total daily calorie intake is 1,503 calories.

1. 3/ DINNER
Shrimp and
broccoli
pasta salad
4 oz cooked shrimp*
½ cup cooked
whole-wheat elbow
macaroni
½ cup steamed broccoli
4 sun-dried tomatoes,
halved
1 tsp capers
1 Tbsp fresh lemon
juice
2 tsp olive oil
2 Tbsp red wine
vinegar
¼ tsp onion powder
½ tsp oregano
Dessert
15 raspberries
*Shrimpishighinomega-3s,
and according to a study in the
journal Appetite,peoplewho
ateomega-3-richdietsweremost
likely to feel satiated.
Total: 312 calories
Daily total: 1,503 calories
Note: Foroptimalweightmanagement,combinethis
nutrient-densemealplanwithexercise.
2/ LUNCH
Open-faced
chicken-
avocado melt*
1 slice whole-grain
bread
3 oz grilled chicken
breast
¼ avocado, slivered
1 oz Cabot 50%
reduced-fat cheddar
cheese, shredded
Side salad
1 cup mix of romaine,
chopped tomatoes,
and shredded carrots
1 tsp balsamic vinegar
1 Tbsp olive oil
*Eatyour sandwichwitha
forkandknife. Researchshows
thatpacednoshingmakesyou
feelfullerfaster,soyoueatless.
Total: 431 calories
A1,500-calorieeatingplandesigned
tohelpyoustaytrimandsatisfied
ByKeriGlassman,R.D.
YourFlat-BellyDay
1
2
SNACK
¾ cup
cucumber
slices
1∂ cups carrots,
sliced*
¼ cup salsa for
dipping
1 large egg,
hard-boiled
*Crunchcarrots
in the afternoon
and you’ll munch
less at dinner. The
fiber helps keep
you satisfied.
Total: 182 calories
1/ BREAKFAST
Bagel THIN
topped with
peanut butter
and fruit
1 Thomas’ 100%
Whole Wheat Bagel
Thin
2 Tbsp natural peanut
butter
1 medium banana,
sliced
4 strawberries,
sliced*
* Strawberries contain
a phytochemical that
mayincreasetheproduction
of leptin, a hunger-
suppressing hormone, and
adiponectin, a hormone
that accelerates fat burning
and may fight diabetes.
Total: 430 calories
Indulge Without
Bulge
Add: ½ oz dark chocolate and 1 dried
fig (106 calories)
Subtract: ½ Tbsp peanut butter at
breakfast and 1 tsp olive oil and the
raspberries at dinner (106 calories)
SNACK
1 small apple,
sliced
∂ cup nonfat
plain yogurt
sprinkled
with ¼ tsp
cinnamon*
* a sprinkle of
cinnamonmay
boostweightloss,
according to a study
by the USDA. The
spice’s polyphenols
helpregulateblood
sugar, keeping
hungerpangsatbay.
Total: 148 calories
3
1 w o m e n ’ s h e a lt h / WomensHealthMag.com
levibrown,Foodstyling:karenEvans
day 1

2. Indulge
Without
Bulge
Add: Skinny Cow White
Mint Truffle Bar (100 calories)
Subtract: The guacamole
from your afternoon snack
(100 calories)
Daily total: 1,500 calories
Note:Foroptimalweightmanagement,combine
thisnutrient-densemealplanwithexercise.
2/ Lunch
QuinoaSalad
¾ cup cooked quinoa*
3 cups mixed greens
5 pieces sun-dried
tomato
¾ cup chopped
cucumber
¼ cup chopped yellow
pepper
Top with 3 Tbsp balsamic
vinegar, 1 Tbsp Annie’s
Organic Honey Mustard,
and onion powder.
* Quinoa contains all the
essential amino acids your
bodyneedstobuildleanmuscle.
Total: 319 calories
A1,500-calorieeatingplandesignedto
helpyoustaytrimandsatisfied
ByKeriGlassman,R.D.
YourFlat-BellyDay
1
Snack
12 Kashi TLC
7 Grain
crackers
1 Wholly
Guacamole*
100 Calorie
Snack Pack
¾ cup sliced
apples
* monounsaturated
fats in avocado help
burn belly fat.
Total: 239 calories
Snack
¹⁄³ cup part-
skim ricotta
cheese
mixed with
½ tsp vanilla
extract
1 Tbsp almond
butter
4 medium
celery sticks*
* eating low-
energy-densefoods
likewater-packed
celeryhelped women
consume 275
fewer caloriesaday
in one study.
Total: 219 calories
3/ Dinner
Baked Tofu
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp paprika
4 oz firm tofu
5 medium asparagus
spears
4 oz cooked edamame
1½ cups cubed butternut
squash, roasted and
mashed*
22 raspberries for dessert
Season tofu, asparagus, and
edamame. Bake at 350°F
for about 20 minutes. Serve
with side of squash.
* with more than a third
of your RDA OF fiber, this
veggie will keep you satiated.
Total: 361 calories
1/ Breakfast
Egg-White
Frittata
with Feta,
Spinach, and
Mushrooms
2 egg whites and
1 whole egg
½ cup chopped fresh
spinach
½ cup chopped
button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran
bread
2 oz glass
100 percent
pomegranate
juice* mixed
with 6 oz
water or seltzer
* Pomegranates have
natural sugars to satisfy
yoursweettooth andare
packed with antioxidants,
which boost energy, fight
wrinkles, prevent blood clots
and high cholesterol, and
bolster your immune system.
Total: 362 calories
3
2
jeffharris,foodstyling:RoscoeBetsil
day 2
2 w o m e n ’ s h e a lt h / WomensHealthMag.com

3. day 3
Daily total: 1,500 calories
Note:Foroptimalweightmanagement,combinethis
nutrient-densemealplanwithexercise.
A1,500-calorieeatingplandesigned
tohelpyoustaytrimandsatisfied
ByKeriGlassman,R.D.
1/ Breakfast
Yogurt and
Grapefruit
Parfait
8 oz Fage Total
0% yogurt
1 Tbsp wheat
germ
½ tsp honey
1 tsp ground
flaxseed
1 medium
grapefruit*
* Most of grapefruit’s
three grams of
fiber is found in the
walls (the thin skin
between segments).
So keep the walls intact
for a more filling meal.
Total: 252 calories
2/ Lunch
Tuna and
Bean Salad
3 oz chunk light tuna
packed in water
¹⁄³ cup cannellini beans
¼ cup diced tomatoes
¼ cup diced red onion
¼ cup canned corn
2 hearts of palm
(canned), sliced
1 tsp fresh parsley
2 tsp olive oil*
* Monounsaturated fat,
the kind that’s found in
olive oil, can increase fat
oxidation.
Total: 353 calories
3/ Dinner
Butternut
squash Soup
½ cup Pacific Natural
Foods organic light-
sodium butternut
squash soup
Beef Stir-Fry
with bulgur
3 oz steak
tenderloin fillet,
sliced thin
½ cup sliced shiitake
mushrooms
½ onion, sliced
2 tsp olive oil
Serve stir-fry over
¹⁄³ cup cooked bulgur.*
* Bulgur is a quick-
cooking, nutty-tasting
whole grain that’s lower
in calories and fat than
brown rice.
Total: 450 calories
Indulge
Without
Bulge
Add: Chocolate
VitaMuffin (100 calories)
Subtract: The tortilla
wrap from your a.m. snack
(100 calories)
YourFlat-BellyDay
Snack
Make trail mix
with…
3 dried apricot
halves
15 raw
almonds*
½ cup Health
Valley
organic oat
bran flakes
* Take your time
enjoying this
treat. A study found
that the longer you
chew almonds, the
more of their healthy,
satiety-boosting fats
you may absorb.
Total: 224 calories
Snack
Stuff a La Tortilla
Factory Smart
Delicious whole-
wheat tortilla
with…
½ cup nonfat
cottage
cheese
½ cup diced
pineapple
(fresh or
canned in
water)*
* Pineapple
contains
manganese, an
essential nutrient
that helps control
metabolism.
Total: 221 calories
3
1
2
jeffharris,foodstyling:roscoebetsil;plamenpetkov(parfaitandstir-fry),foodstyling:karenevans
3 w o m e n ’ s h e a lt h / WomensHealthMag.com

4. 3
Snack
Make a smoothie
by blending…
1 small peach,
pitted and
peeled
½ cup Fage
Total 0%
Greek Yogurt
1 Tbsp
sunflower-
seed butter*
*Sunflower-seed
butter hasallthe
satisfyingproteinand
fiberofpeanutbutter
butonlyathirdofthe
saturatedfat.
Total: 211 calories
3
Daily total: 1,500 calories
Note:Foroptimalweightmanagement,combinethis
nutrient-densemealplanwithexercise.
1
2
A1,500-calorieeatingplandesigned
tohelpyoustaytrimandsatisfied
ByKeriGlassman,R.D.
Snack
1 carrot, sliced
½ cucumber,
sliced
5 Tbsp
Guiltless
Gourmet
black bean
dip*
2 Finn Crisp
Thin Crisp
Original
crackers
*black beans have
appetite-suppressing
fiberandprotein.
Total: 182 calories
1/ Breakfast
Barley with
walnuts and
maple syrup
∆ cup barley, cooked*
½ cup nonfat milk
10 walnut halves
½ Tbsp maple syrup
* Haven’t tried barley? You
should: One study found that
this whole grain is better than
whole-wheat flakes at reducing
hunger when subbed into hot
cereal and snack mixes. Look
for it in the grains section of
your grocery store.
Total: 345 calories
2/ Lunch
Salmon Salad
4 oz canned sockeye
salmon*
2 Tbsp nonfat plain
yogurt
1 tsp fresh dill
1∆ tsp Dijon mustard
1 cup mixed greens
1 Thomas’ 100-Calorie
English Muffin
Avocado and
tomato salad
½ avocado, diced
¼ cup diced tomato
1 Tbsp lemon juice
¼ clove garlic, minced
* Salmon is a belly-
flattening powerfood. One
recent study found that people
on a controlled-calorie diet who
ate salmon were satisfied for
two hours longer than those who
didn’t eat it, likely because the
fish’s omega-3 fatty acids helped
keep them full.
Total: 446 calories
Indulge
Without
Bulge
Add: 100-Calorie
Hershey’s Pretzel Bar
Subtract: Thomas’
100-Calorie English Muffin
3/ Dinner
Chicken Kebabs
4 oz lean boneless
chickenbreast,cubed*
½ medium red pepper,
cut into 1-inch squares
¼ Vidalia onion, cut
into 1-inch squares
2 portobello
mushrooms, cut into
1-inch squares
1 Tbsp olive oil
Lightly brush chicken,
pepper, onion, and
mushrooms with olive oil;
add salt and pepper to
taste. Grill or cook in the
oven at 320°F for 8 to 10
minutes, rotating every 2
to 3 minutes.
* lean protein such as
chicken is vital when you
cut caloriesbecauseitfillsyou up
withoutalotoffatandhelps you
build muscle too.
Total: 316 calories
YourFlat-BellyDay
day 4
jeffharris,foodstyling:roscoebetsil
4 w o m e n ’ s h e a lt h / WomensHealthMag.com

5. day 5
Snack
5.3 oz nonfat
Greek
yogurt
20 shelled
pistachios*
1 tsp agave or
honey
*Eatingnutstwice
aweek mayhelp
staveoffweightgain,
saysastudyinthe
journal Obesity.And
pistachioshavelessfat
thanmostothernuts.
Total: 180 calories
Dinner (3)
PORK AND
VEGGIES
4 oz roasted
pork tenderloin
12 spears roasted
asparagus,
brushed with
2 tsp olive oil
½ baked sweet
potato
1 small baked
apple for dessert
(core apple, pour
1 tsp lemon juice
on top, sprinkle
with ½ tsp
cinnamon, then
bake at 350°F for
15 minutes)
Total: 417 calories
Daily total: 1,500 calories
Note:Foroptimalweightmanagement,combinethis
nutrient-densemealplanwithexercise.
1
2
Indulge
Without
Bulge
Add: 4 oz red
wine (100 calories)
Subtract: The
nuts and honey
from your Greek
yogurt snack (100
calories). If you
don’t like plain
yogurt, sprinkle on
some cinnamon.
3
Snack
½ headendive
¼ cup
hummus*
6 olives
*Chickpeas,the
mainingredient
inhummus,are
highinfiber,which
canhelpstabilize
blood sugar.
Total: 170 calories
Breakfast (1)
EGG AND LOX
on an english
MUFFIN
3 egg whites and
1 whole egg*
scrambled with
2 oz lox and ¼ cup
chopped onion
1 whole-wheat
English muffin
1 cup blackberries
(on the side)
*The protein in eggs can
HELP BUILD MUSCLE, plus eggs
contain vitamin B12, which is
vital for breaking down fat.
In one study, people who had
two eggs at breakfast ate 164
fewer calories at lunch.
Total: 389 calories
Lunch (2)
TACO SALAD
4 oz lean ground
turkey cooked with
taco seasoning
¼ cup black beans
2 Tbsp salsa
1½ cups chopped
romaine lettuce*
¼ cup chopped
yellow peppers
¼ cup chopped
tomatoes
2 Tbsp guacamole
*Romaine is rich in
nutrients—and water!
Water can help fill you up and
may reduce the overall number
of calories you consume.
Total: 344 calories
YourFlat-BellyDay
A1,500-calorieeatingplandesigned
tohelpyoustaytrimandsatisfied
ByKeriGlassman,R.D.
jeffharris,foodstyling:edgabrielsforhalleyresources
5 w o m e n ’ s h e a lt h / WomensHealthMag.com

6. Breakfast
Oatmeal
with pecans
and berries
1 packet Original
Quaker Instant
Oatmeal* made with
1 cup skim milk and
mixed with…
2 Tbsp chopped pecans
½ cup raspberries
½ cup blueberries
* The soluble fiber in
oatmeal will keep you full
well past the time you usually
start thinking about lunch.
Total: 351 calories
Dinner
Healthy Chicken
Parmigiana
with penne
4 oz grilled
chicken, diced
½ cup tomato sauce
1 cup cooked spinach*
(sautéed in 1 tsp
olive oil)
½ cup whole-wheat
penne
1½ Tbsp grated
Parmesan
* Spinach contains lipoic
acid, which plays a role in
energy production and may
help regulate blood sugar levels.
Total: 437 calories
YourFlat-BellyDay
A1,500-calorieeatingplandesigned
tokeepyou trimandsatisfied
ByKeriGlassman,R.D.
Lunch
Turkey pita
4 oz fresh roasted
turkey (about 4
medium slices)
1 tsp Dijon mustard
¼ cup spinach
4 small tomato slices
¹⁄8 cup sprouts
1 small whole-
wheat pita
Sidesalad
1 cup chopped
romaine lettuce
½ cup chopped
cucumber
½ cup chopped red
pepper
½ cup hearts of palm*
1 tsp olive oil
dessert
½ cup strawberries
*Tossingsurprising
ingredientsintoa saladis
thekeytopreventing“same-
oldsalad”fatigue. Spiceup
yourgreenswithunexpected
extrassuchasheartsofpalm,
jicama,artichokes,orcapers.
Total: 395 calories
Snack 1
1 medium banana
2 tsp peanut butter*
* natural nut butters
provide filling protein
and healthy fats. Plus,
studies have found that
noshing nuts in the a.m.
causes you to eat fewer
calories throughout the
rest of the day.
Total: 167 calories
Snack 2
Skim latte (6 oz
skim milk* and 6 oz
coffee) sprinkled
with cinnamon
½ oz 70% dark
chocolate
* skim milk is a dieter’s
best friend, and not just
because it’s fat-free and
low-cal. Studies show
that the calcium you get
from two daily servings
of dairy is associated with
lower body weight.
Total: 150 calories
Indulge
Without
Bulge
Add:
½ cup Edy’s Slow
Churned Vanilla
Bean Light Ice
Cream(100calories)
Subtract:
The penne and
1 Tbsp Parmesan
at dinner. Sprinkle
½ Tbsp cheese on
veggies or chicken
(100 calories).
Daily total: 1,500 calories
Note:Foroptimalweightmanagement,combine
thisnutrient-densemealplanwithexercise.
jeffharris,foodstyling:edgabriels/halleyresources
day 6
6 w o m e n ’ s h e a lt h / WomensHealthMag.com

7. Breakfast (1)
CErEal
¾ cup Kellogg’s All-Bran
Original, mixed with
½ cup blueberries,
2 Tbsp slivered
almonds, and 1 Tbsp
ground flaxseeds*
1 cup fat-free milk
*Never tried flaxseeds? It’s
time you did. In addition to
fiber, they contain omega-3 fatty
acids, and a 2008 Appetite
study found that a diet rich in
these healthy fats helps prolong
satiety in people who are trying
to lose weight.
Total: 360 calories
Lunch (2)
Open-faced tuna
sandwich
3 oz canned chunk
light tuna mixed with
1 tsp Dijon mustard,
1 Tbsp plain nonfat
yogurt, and ∑ tsp dill
1 slice seven-grain
bread*
*Don’t skimp on carbs.
Studies show that a diet rich
in whole grains has been
associated with lower body
mass index (BMI) and smaller
waist circumference.
Sidesalad
1 cup chopped
romaine lettuce
¼ cup sliced carrot
¼ cup cherry tomatoes
¼ cup artichoke hearts
(in water), quartered
1 tsp olive oil
1 small Granny Smith
apple, sliced and
served on the side
Total: 355 calories
Dinner (3)
salmon with
vEggiEs
4 oz grilled salmon
(seasoned with dried
oregano)
1 cup grilled vegetables
(zucchini, eggplant,
and bell peppers)
drizzled with 1 tsp
olive oil
½ cup brown rice with
1Tbsppumpkinseeds*
1 cup blueberries for
dessert
*Add crunch and texture
to a traditional side with
pumpkin seeds, which contain
monounsaturated fatty acids
that may help decrease belly fat.
Total: 460 calories
Snack
¾ cup nonfat
cottage cheese*
with 1 Tbsp
unsalted peanuts
*Cottage cheese
is low in calories
and high in
filling protein
and calcium—two
things women have
a tough time getting
enough of. You can
also try it mixed with
vanilla extract and
cinnamon, or white
horseradish and
scallions.
Total: 140 calories
YourFlat-BellyDay
Eachmonth,we’regoingtobeoffering
upa1,500-calorieeatingplandesigned
tohelpyoustaytrimandsatisfied.
ByKeriGlassman,R.D.
Snack
1 cup sliced raw
veggies (carrots,
bell peppers, and
cucumbers) with
2 Tbsp salsa*
2 Wasa crackers
with 2 wedges
(∆ oz each)
Laughing Cow
light cheese
*Go as hot as you
can stand. Besides
adding flavor,
the hot peppers
in salsa contain
the antioxidant
capsaicin, which can
temporarily boost
calorie burn.
Total: 185 calories
indulge
without
bulge
Add:
2 Aunt Gussie’s
Classic Chocolate-
Chip Cookies
(140 calories)
Subtract:
At breakfast, have
only ½ cup cereal
with ¾ cup milk, and
omit the almonds
(140 calories)
Daily total: 1,500 calories
Note:Foroptimalweightmanagement,combine
thisnutrient-densemealplanwithexercise.
1
2
3
jeffharris,foodstyling:edgabrielsforhalleyresources
day 7
7 w o m e n ’ s h e a lt h / WomensHealthMag.com