[ ]
Prevention ®
GO! Eat to Beat
Guide Belly Fat!
flat belly diet basics
Lose up to 15 pounds in 32 days on the breakthrough
eating plan that’s slimming America belly by belly
Imagine being able to drop a dress size
in about a month while eating peanut
butter, avocado, even chocolate on a daily
basis. The Flat Belly Diet makes it a reality.
It’s the only weight loss plan that makes
MUFAs (MOO-fahs)—aka monounsaturat-
ed fatty acids—a mandatory component of
every meal. Studies show that diets high in
MUFAs may help reduce the risk of type 2
diabetes, breast cancer, and cognitive
decline, help you live longer—and may even
help prevent the accumulation of belly fat.
This Go Guide on the Flat Belly Diet will
get you started. Find more info on the five
categories of MUFAs at far right, or turn to
page 2 for a step-by-step guide to creating a
Flat Belly Diet meal. On pages 3 through 8,
you’ll find 18 delicious MUFA-rich recipes
to try. But first, the three rules to eating the
Flat Belly Diet way:
get 100 meals, 80 recipes, and the 4-day anti-bloat jumpstart in flat belly diet!, available where books are sold
Rule #1
Stick to 400 calories per meal
MUFA-rich foods aren’t exactly low-cal
choices. They’re the foods that you’re usu-
ally told to avoid when you’re trying to lose
weight. That’s why it is essential to exercise
calorie control when you’re creating meals.
All Flat Belly Diet meals and snacks provide
a MUFA-rich food and total about 400
calories; you’re required to eat three meals
and one snack daily. Add it all up, and your
total daily intake is about 1,600 calories—
that’s how much it takes for a woman of
average height, frame size, and activity level
to get to and stay at her ideal body weight
(for customized plans, go to flatbellydiet.
com). Experts say that 1,600 calories is
enough to keep up your energy and support
your immune system. (continued, page 2)
MORE on MUFAs
There are five main cate-
gories of MUFA-rich foods:
1 OILS: The health benefits of the Flat
Belly Diet–recommended oils (canola,
safflower, sesame, soybean, walnut,
flaxseed, sunflower, olive, and peanut)
differ depending on the nut, seed, or
fruit they were pressed from. Flaxseed
and walnut oil are both rich sources of
alpha-linolenic acid, which your body
converts into omega-3 fatty acids.
In addition, olive oil contains phyto-
chemicals called polyphenols, which
help prevent cardiovascular disease
and cancer and reduce inflammation
in the body.
2 Olives: In addition to their MUFAs,
olives are a good source of iron, vita-
min E, copper (a mineral that protects
your nerves, thyroid, and connective
tissue), and fiber.
PHOTOGRAPHS BY ANTONIS ACHILLEOS; FOOD STYLING BY HEIDI JOHANNSEN; PROP STYLING BY MARINA MALCHIN
3 Nuts and Seeds: The benefits of
the Flat Belly Diet–recommended nuts
and seeds are numerous and varied.
For example, sunflower seeds supply
linoleic acid. In a recent study, women
who had the highest intakes of this
nutrient had a 23% lower risk of heart
disease, compared with those who
had the lowest intakes. Most nuts and
seeds are good sources of a variety
of must-have nutrients, like vitamin E,
protein, fiber, iron, and zinc.
4 AVOCADOS: These are packed
with lutein, which may help maintain
healthy eyes, as well as beta-sitosterol,
a natural plant sterol that may help
keep cholesterol down.
5 DARK CHOCOLATE: Dark chocolate
is rich in flavanols and proanthocya-
nins, both of which boost good HDL
cholesterol levels. It also contains
natural substances that help control
insulin levels and relax blood vessels,
lowering blood pressure.
flatbellydiet.com ■ 

[GO!] Eat to Beat Belly Fat!
Guide
Guide
Rule #2
Never go more than 4 hours
without eating
Waiting too long to eat can cause you to
become so hungry (and irritable) that
it’s hard to think through the healthiest
meal choice, let alone prepare one. You’ll
probably want to tear into the first thing
you see, and reach for seconds. That's
why you must eat every four hours while
following this plan. The Flat Belly Diet is
comprised of three meals, plus a snack
(a fourth meal) that you can eat in the
afternoon, morning, or evening—whenever
it’s most convenient for you. But by man-
dating a meal (or snack) every 4 hours,
you ensure your hunger never gets the
best of you.
Rule #3
Eat a MUFA at every meal
As you know, MUFA stands for mono-
unsaturated fatty acid, a type of heart
healthy, disease-fighting, “good” fat found
in foods like almonds, peanut butter, olive
oil, avocados, even chocolate. You can
substitute one MUFA for another as long
as the calorie counts are nearly equivalent.
For example, you can exchange almond
butter (200 calories) for semisweet choco-
late chips (207). For precise MUFA serv-
ing amounts, consult the chart at right.
Better yet, copy this chart and post it on
the inside door of your pantry.
get 100 meals, 80 recipes, and the 4-day anti-bloat jumpstart in flat belly diet!, available where books are sold
Create a Flat Belly Diet Meal
Nuts & Oils
FOOD/SERVING SIZE CALORIES
Almond butter, 2 Tbsp 200
Cashew or sunflower seed butter, 2 Tbsp 190
Natural peanut butter, 2 Tbsp 188
Tahini (sesame seed paste), 2 Tbsp 178
Pumpkin seeds, 2 Tbsp 148
Canola oil, 1 Tbsp 124
Flaxseed oil (cold-pressed organic); 120
high-oleic safflower or sunflower oil;
soybean, walnut, or sesame oil, 1 Tbsp
Macadamia nuts, 2 Tbsp 120
Olive or peanut oil, 1 Tbsp 119
Pine nuts, 2 Tbsp 113
Brazil nuts, hazelnuts or peanuts, 2 Tbsp 110
Almonds, 2 Tbsp 109
Cashews, 2 Tbsp 100
Pecans or sunflower seeds, 2 Tbsp 90
Pistachios, 2 Tbsp 88
Walnuts, 2 Tbsp 82
Pesto sauce, 1 Tbsp 80
Avocados & Olives
FOOD/SERVING SIZE CALORIES
Avocado, California (Hass), 1⁄4 cup 96
Black olive tapenade, 2 Tbsp 88
Avocado, Florida, 1⁄4 cup 69
Green or black olives, 10 large 50
Dark Chocolate
FOOD/SERVING SIZE CALORIES
Semisweet chocolate chips, ⁄4 cup
1
207
Prevention
®
DIRECTIONS
1. pick your MUFA from left
2. Add 3 ounces lean protein
(about the size of a deck of cards)
3. Add 2 cups raw or steamed veg-
etables (about 2 baseballs’ worth)
4. Add 1⁄2 cup cooked whole grain,
such as brown rice or wild rice, OR
1 whole grain bread serving (such
as 1⁄2 whole grain pita) OR 1 cup
fruit (about baseball size)
DIRECTIONS
1. pick your MUFA from left
2. Add 3 ounces lean protein
(about the size of a deck of cards)
OR 2 ounces lean protein plus
1 serving dairy
3. Add 2 cups raw or steamed veg-
etables (about 2 baseballs’ worth)
4. Add 1 cup starchy vegetables
(beans, corn, peas, potatoes) OR
1 cup cooked whole grain, such as
brown or wild rice, OR 2 whole grain
bread servings (such as a full whole
wheat pita, wrap, or English muffin)
DIRECTIONS
1. Add 1 cup fruit plus 1 cup
dairy such as fat-free milk, yogurt,
or cottage cheese OR whole
grain such as oatmeal OR whole
grain waffle
equals a flat belly meal
flatbellydiet.com ■ 
 Prevention

[GO!] Eat to Beat Belly Fat!

®

Guide
Guide
Breakfast

Salmon Frittata Cherry Smoothie Cocoa-Espresso Waffles

time: 25 minutes / Serves: 6 time: 5 minutes / Serves: 1 time: 35 minutes / Serves: 5

2 tsp extra virgin olive oil 1⁄2 c fat-free milk 1  1⁄2 c whole grain pastry flour
6 scallions (whites and 2" of green), trimmed 6 oz fat-free vanilla yogurt 2 tsp baking powder
and chopped 1⁄4 c semisweet or dark chocolate chips 1⁄4 tsp baking soda

6 egg whites 1 c frozen dark sweet cherries 1⁄2 c + 1 1⁄2 tsp unsweetened cocoa powder

4 eggs 1 c 1% milk

1⁄4 c cold water 1⁄2 c packed brown sugar
1. Place milk, yogurt, chocolate chips, and
1 tsp minced fresh tarragon (or 1⁄2 tsp dried) 2 tsp espresso powder

1⁄2 tsp salt
cherries in blender. Process until smooth.
3 Tbsp light olive oil

2 oz thinly sliced smoked salmon, cut into 3 egg whites
1⁄2" wide pieces n Calories: 433 per serving 1⁄8 tsp salt
3⁄4 c black olive tapenade
1 1⁄4 c berries

1. Preheat oven to 350°F. 1. Whisk flour, baking powder, baking soda,

2. Heat heavy 8" ovenproof sauté pan over and 1⁄2 cup of the cocoa powder in large bowl
medium heat 1 minute. Add oil and heat until combined. Make well in center of flour
20 seconds. Add scallions and sauté, stirring mixture and add milk, sugar, espresso powder,
occasionally, 2 minutes, or until soft. and oil. Whisk until blended.
3. Combine egg whites, eggs, water, tarragon, 2. Preheat waffle iron 4 minutes, or until drop
and salt in medium bowl. Whisk to blend. of water sizzles on iron. Beat egg whites and
Season with freshly ground black pepper. Pour salt with electric mixer on high speed just until
into pan and lay salmon on top. Cook, stirring soft peaks form. Fold whites into chocolate
occasionally, 2 minutes, or till partially set. batter in batches, until just combined.
4. Transfer pan to oven and cook 12 to 14 min- 3. Coat heated waffle grids with cooking spray
utes, or until firm, golden, and puffed. Remove right before using. Add enough batter to
from oven. Use spatula to release frittata from almost cover waffle grids (about 3⁄4 cup) and
pan. Gently slide onto warm serving platter, cook 3 to 4 minutes. Repeat with remaining
slice, and serve with 2 tablespoons of the batter. (To keep warm, place single layer of
tapenade. waffles on foil-lined baking sheet in preheated
250°F oven.) Dust waffles with remaining
n Calories: 186 per serving cocoa powder and sprinkle berries on top.
n Make It a Flat Belly Diet Meal: Serve
with 1 c fat-free plain Greek yogurt (112 cal) n Calories: 223 per serving
mixed with 1⁄2 c frozen dark sweet cherries, n Make It a Flat Belly Diet Meal: Top
thawed (45 cal). Top with 1⁄4 c toasted whole with a MUFA: Drizzle waffle with 1⁄4 c melted
oats (75 cal). Total calories: 418 semisweet or dark chocolate chips (207 cal).
Total calories: 430

get 100 meals, 80 recipes, and the 4-day anti-bloat jumpstart in flat belly diet!, available where books are sold

flatbellydiet.com ■ 

[GO!] Eat to Beat Belly Fat!
Guide
Guide
Sandwiches, Soups & Salads
Portobello Burgers
time: 12 minutes / Serves: 2
4 sm portobello mushrooms (8 oz total), stems
removed
4 tsp balsamic vinegar
2 jarred roasted red pepper halves
2 100% whole wheat buns
2 Tbsp prepared pesto
4 leaves frisée lettuce
1. Preheat grill pan over medium heat.
2. Grill mushrooms 8 minutes, turning halfway
through and brushing with vinegar. Warm
pepper halves and buns on pan.
3. Spread each bun with half of the pesto.
Place peppers, mushrooms, and frisée on
buns. Drizzle with additional vinegar, if
desired.
n Calories: 270 per serving
n Make It a Flat Belly Diet Meal: Add
a dessert: Mix 1⁄4 c fat-free ricotta cheese (50
cal) with 1 tsp honey (21 cal) and top with 1⁄2 c
pear slices (50 cal). Total calories: 391
get 100 meals, 80 recipes, and the 4-day anti-bloat jumpstart in flat belly diet!, available where books are sold
Pea Soup with Mint
time: 22 minutes + chilling time / Serves: 4
1 Tbsp olive oil
2 scallions, green parts only, cut into 4" pieces
1 rib celery, trimmed and cut into 2" pieces
1⁄2 onion, finely chopped
3 c low-sodium chicken or vegetable broth
4 c fresh or frozen and thawed peas
1⁄4 tsp salt
1⁄3 c fresh mint leaves
1⁄2 c fat-free plain Greek yogurt
1⁄2 c toasted pumpkin seeds
1. Heat oil in large sauce pot over medium-
high heat. Add scallions, celery, and onion.
Cook, stirring, 5 minutes, or until vegetables
are tender.
2. Add broth and bring to a boil. Add peas and
salt. Simmer 10 minutes.
3. Carefully transfer mixturey into food proces-
sor or blender (in batches, if necessary). Add
mint and puree until smooth. Cover and chill
at least 1 hour.
4. Divide soup evenly among 4 serving bowls.
Top each bowl with 2 tablespoons of the
yogurt and sprinkle with pumpkin seeds.
n Calories: 337 per serving
Prevention
®
Asian Chicken Salad
time: 5 minutes / Serves: 4
1⁄4 c wasabi-flavored mayonnaise
1⁄4 c low-fat plain yogurt
4 c chopped cooked chicken
2 ribs celery, sliced
1 pkg (6 oz) Asian salad greens
1 c seedless red grapes, halved
1⁄2 c chopped toasted walnuts
1. Stir mayonnaise and yogurt in large bowl.
Season to taste with freshly ground black
pepper.
2. Add chicken and celery to bowl with may-
onnaise mixture. Toss to coat.
3. Arrange greens on 4 plates. Evenly divide
chicken salad on top and sprinkle each serving
with grapes and walnuts.
n Calories: 360 per serving
flatbellydiet.com ■ 

[GO!] Eat to Beat Belly Fat!
Guide
Guide
Sandwiches, Soups & Salads
Vietnamese Beef Salad
time: 23 minutes + marinating time / Serves: 4
1⁄4 c reduced-sodium soy sauce
1⁄4 c freshly squeezed lime juice
1⁄4 c water
2 Tbsp sugar
1 Tbsp minced garlic
2 tsp chile paste
1⁄2 lb flank steak
6 c mixed greens
1 c fresh basil leaves
1 c cilantro leaves
1 lg red onion, thinly sliced (about 1 1⁄4 c)
2 lg seedless cucumbers, with peel, julienned 2. Transfer spinach mixture to center of wrap
(about 4 c)
4 carrots, julienned (about 2 cups)
1⁄2 c chopped dry-roasted, unsalted peanuts
1. Combine soy sauce, lime juice, water, sugar,
garlic, and chile paste in medium bowl. Whisk
to blend. Pour 3 tablespoons of the mixture
into ziplock bag. Cover and refrigerate the
rest. Add steak to bag, seal, and turn to coat.
Chill in refrigerator 30 minutes to marinate.
2. Heat grill or broiler to medium-high heat.
Grill steak 8 to 10 minutes, turning once, or
until medium-rare. Let rest 5 minutes and slice
thinly at an angle, across grain.
3. Place greens, basil, and cilantro in large
bowl and toss. Divide mixture evenly among
4 plates. Sprinkle on onion, cucumbers, and
carrots. Top with sliced steak, drizzle with
reserved dressing, and sprinkle with peanuts.
n Calories: 323 per serving
get 100 meals, 80 recipes, and the 4-day anti-bloat jumpstart in flat belly diet!, available where books are sold
Spinach Burrito
time: 9 minutes / Serves: 1
1 Tbsp olive oil
1⁄2 c spinach
1 tsp minced garlic
1⁄4 c sliced red onion
1 100% whole wheat wrap (such as Thomas’
Sahara)
1 oz reduced-fat goat cheese
1. Heat oil in large nonstick skillet over medium
heat. Sauté spinach, garlic, and onion 5 to 7
minutes, or until onions are softened.
and top with cheese. Fold in sides, then roll
wrap into tight cylinder.
n Calories: 354 per serving
Prevention
®
Avocado Chicken Salad
time: 23 minutes / Serves: 4
4 boneless, skinless chicken breast halves
(about 6 oz each)
1 ruby red grapefruit
1 c cubed avocado
4 radishes, thinly sliced
1⁄4 c chopped fresh basil
1⁄8 tsp salt
4 leaves red or green leaf lettuce
1. Place chicken in large saucepan with 4 cups
salted water and bring to a boil over high heat.
Turn off heat, cover, and let stand 15 minutes
or until thermometer inserted into thickest
portion registers 160°F.
2. Remove peel and pith from grapefruit
with knife while chicken cooks. Working
over medium bowl to catch juice, free each
segment from its membrane. Cut segments
into bite-size pieces and drop into bowl. Add
avocado, radishes, basil, and salt. Toss gently.
3. Drain chicken and cut crosswise into 1⁄2"
slices. Add to grapefruit mixture and toss.
Place lettuce leaf on each of 4 plates and
divide mixture evenly on top. Garnish with
additional basil leaves, if desired.
n Calories: 269 per serving
n Make It a Flat Belly Diet Meal
Serve with 1⁄2 c cooked brown rice (108 cal).
Total calories: 377
flatbellydiet.com ■ 

[GO!] Eat to Beat Belly Fat!
Guide
Guide
Entrées
Oregano Chicken
time: 22 minutes + marinating time / Serves: 6
6 sm boneless, skinless chicken breast halves 2 lg red onions, cut into 1⁄4" wedges
(about 2 1⁄4 lb)
1 c chopped fresh oregano
4 scallions, trimmed and thinly sliced
1⁄2 c balsamic vinegar
1⁄3 c extra virgin olive oil
2 tsp freshly ground black pepper
3⁄4 tsp salt
1. Place chicken breast halves between 2
sheets of plastic wrap. Using mallet or heavy
pan, pound meat until it is 3⁄4" thick.
2. Place chicken in shallow dish. Whisk oreg-
ano, scallions, vinegar, oil, pepper, and salt;
pour over chicken and flip to coat both sides.
Cover and chill about 2 hours, turning once.
3. Coat grill rack lightly with cooking spray.
Heat grill to medium for indirect heat. (If using
charcoal grill, position coals on one-half of
grill. If using gas grill, heat one side to high,
the other to low.)
4. Remove chicken from marinade. Place
chicken on hottest section of grill. Cook 6
minutes, turning once. Move chicken to cooler
section of grill and cook 6 minutes longer,
turning once, until thermometer inserted into
center registers 165°F.
n Calories: 317 per serving
n Make It a Flat Belly Diet Meal: Serve
with 1⁄4 c steamed brown rice tossed with
cilantro (50 cal) and 1⁄2 c steamed vegetables
(44 cal). Total calories: 411
get 100 meals, 80 recipes, and the 4-day anti-bloat jumpstart in flat belly diet!, available where books are sold
Fish with Artichokes
time: 50 minutes / Serves: 4
1⁄4 c extra virgin olive oil
1 pkg (10 oz) frozen artichoke hearts, thawed 1 tsp grated fresh ginger
(about 2 c)
1 c cherry or grape tomatoes
2 Tbsp chopped fresh parsley
1 tsp freshly grated orange zest
1 clove garlic, minced
4 skinless flounder fillets (1-1 1⁄2 lb total)
1. Preheat oven to 400°F.
2. Combine onions and oil in 13" x 9" baking
dish. Toss, then spread mixture in even layer.
Roast 35 minutes, or until onions are browned.
3. Remove dish from oven and stir in arti-
chokes and tomatoes. Increase oven tempera-
ture to 450°F.
4. Mix parsley, orange zest, and garlic in small
bowl and set aside. Push vegetables to one
side of dish and arrange flounder evenly in
pan. Spoon vegetables over fish and sprinkle
with reserved parsley mixture.
5. Return dish to oven and roast until fish
flakes easily with fork (about 5 minutes for
thin fillets and 10 to 12 minutes for thicker fil-
lets). Divide fish and vegetables evenly among
4 plates.
n Calories: 302 per serving
n Make It a Flat Belly Diet Meal: Serve
with 1 c baby carrots (50 cal) and 1 Laughing
Cow Light Garlic & Herb wedge (35 cal). Total
calories: 387
Prevention
®
Ginger-Lime Salmon
time: 22 minutes / Serves: 4
4 skinless salmon fillets, about 1 1⁄2" thick
(about 1–1 1⁄2 lb)
1 clove garlic, minced
1 Tbsp freshly squeezed lime juice (about
2 limes)
2 tsp reduced-sodium soy sauce
1 tsp toasted sesame oil
2 scallions, thinly sliced
1 lb snow peas, trimmed
1 c chopped or sliced avocado
1. Rub fillets with ginger and garlic. Coat
steamer basket with cooking spray and
arrange fillets in basket.
2. Bring 2" of water to a boil in saucepan.
Place steamer basket in saucepan and cover.
Cook 8 minutes. Whisk lime juice, soy sauce,
oil, and scallions in small bowl. Set aside.
3. Top salmon with snow peas and cover. Cook
4 minutes longer, or until salmon is opaque
and snow peas are crisp-tender.
4. Make bed of snow peas on 4 plates and top
with salmon. Divide avocado evenly on top.
Drizzle each serving with reserved sauce.
n Calories: 330 per serving
n Make It a Flat Belly Diet Meal: Serve
with 1 orange (70 cal). Total calories: 400
flatbellydiet.com ■ 

[GO!] Eat to Beat Belly Fat!
Guide
Guide
Entrées
Garden Rotini
time: 15 minutes / Serves: 2
1⁄4 c whole wheat rotini pasta
3⁄4 c 1% cottage cheese
1 Tbsp salt-free Italian seasoning
1⁄2 c shredded zucchini
1 c canned no-salt-added diced tomatoes, 1 Tbsp drained capers
drained
1⁄4 c shredded reduced-fat mozzarella cheese
20 kalamata olives, sliced (about 3⁄4 c)
1. Prepare rotini according to package direc-
tions. Drain and set aside.
2. Combine cottage cheese and Italian season-
ing in microwaveable dish. Stir in rotini and
zucchini. Top with tomatoes and sprinkle with
mozzarella. Microwave on high 3 minutes, or
until warmed through. Evenly divide pasta
onto 2 plates and sprinkle olives on top.
n Calories: 223 per serving
n Make It a Flat Belly Diet Meal
Serve with 4 oz sliced Applegate Farms
Organic Roasted Turkey, rolled up (100 cal),
and 1 c sliced red bell pepper (40 cal). Total
calories: 363
get 100 meals, 80 recipes, and the 4-day anti-bloat jumpstart in flat belly diet!, available where books are sold
Halibut Provencal
time: 16 minutes / Serves: 4
3 firm, ripe plum tomatoes, chopped
1 tsp minced garlic
2 tsp olive oil 1 Tbsp extra virgin olive oil
1 1⁄3 c kalamata olives, pitted and finely chopped
1 Tbsp finely chopped red onion
1 tsp red wine vinegar
1 lb halibut
1⁄4 tsp kosher salt
1⁄4 tsp freshly ground black pepper
1. Make tapenade: Combine tomatoes, garlic,
1⁄2 teaspoon of the oil, olives, capers, onion,
and vinegar in small bowl. Set aside.
2. Preheat grill to medium. Brush halibut with
remaining oil to lightly coat, and season with
salt and pepper. Grill 6 to 10 minutes, turning
once, or until center of fish is just opaque.
3. Divide halibut among 4 serving plates.
Evenly spoon reserved tapenade over each.
n Calories: 262 per serving
n Make It a Flat Belly Diet Meal
Serve with 1 c skin-on cubed, roasted red
potatoes (100 cal) dressed with 1 tsp olive oil
(40 cal). Total calories: 402
Prevention
®
Squash Pasta & Shrimp
time: 1 hr and 15 minutes / Serves: 4
1 spaghetti squash (about 3 lb), halved and
seeded
1⁄2 lg onion, chopped (about 3⁄4 c)
3 cloves garlic, minced
1 can (14.5 oz) no-salt-added diced tomatoes
1⁄2 tsp dried oregano
1⁄4 tsp red-pepper flakes (optional)
2 oz feta cheese, crumbled
16 lg shrimp, peeled, deveined, and halved
lengthwise (about 1 c)
1  1⁄3 c kalamata olives, halved lengthwise and
pitted
1. Preheat oven to 350°F. Place squash cut side
down on baking sheet. Bake 45 to 50 minutes.
Remove from oven and let cool.
2. Heat oil in medium saucepan over medium
heat. Add onion and garlic and sauté until
softened. Pour in tomatoes (with juice),
oregano, and red-pepper flakes, if using; bring
to a simmer. Stir in half of the cheese. Reduce
heat to medium-low and add shrimp. Cook
4 minutes longer, or until shrimp are opaque.
3. Scrape squash with fork to yield long
strands (4 cups total). Add squash and olives
to tomato mixture. Cook 2 minutes. Crumble
remaining cheese over top.
n Calories: 278 per serving
n Make It a Flat Belly Diet Meal
Serve with 1⁄2 c cooked brown rice (108 cal).
Total calories: 386
flatbellydiet.com ■ 

[GO!] Eat to Beat Belly Fat!
Guide
Guide
Desserts
Chocolate Pudding
time: 10 minutes + chilling time / Serves: 6
3 graham crackers, crushed
1 lg ripe banana, sliced
1⁄2 c sugar
1⁄4 c unsweetened cocoa powder
3 Tbsp cornstarch
1⁄8 tsp salt
3 c 1% milk
1⁄2 tsp vanilla extract
1  1⁄2 c semisweet or dark chocolate chips
1. Divide graham cracker crumbs evenly
among 6 custard cups or ramekins. Press
into bottom. Top with banana, reserving a
few slices for garnish.
2. Mix sugar, cocoa, cornstarch, and salt
in large saucepan. Stir in milk. Whisk over
medium heat 4 minutes, or until pudding
­thickens and comes to a boil.
3. Cook1 more minute. Remove from heat and
stir in vanilla extract. Pour into prepared cus-
tard cups. Chill at least 2 hours, or until set.
4. Top each serving with 1⁄4 cup chocolate
chips and garnish with reserved banana.
n Calories: 391 per serving
get 100 meals, 80 recipes, and the 4-day anti-bloat jumpstart in flat belly diet!, available where books are sold
Citrus Cannoli
time: 15 minutes / Serves: 12
1 container (16 oz) fat-free ricotta cheese
1⁄3 c confectioners’ sugar
1 Tbsp freshly grated orange zest
2 tsp freshly grated lemon zest
1 tsp freshly grated lime zest
1⁄2 tsp vanilla extract
3 c semisweet or dark chocolate chips
12 lg cannoli shells
1. Combine ricotta, confectioners’ sugar,
orange zest, lemon zest, lime zest, and vanilla
extract in medium bowl. Beat with electric
mixer on medium speed until light and fluffy.
Gently fold in 2 1⁄2 cups of the chocolate chips.
2. Spoon filling into shells. Melt remaining
chips and evenly drizzle chocolate over shells.
n Calories: 327 per serving
n Make It a Flat Belly Diet Meal:
Serve with 1 c strawberries (60 cal). Total
calories: 387
Prevention
®
Plum & Nectarine Trifle
time: 38 minutes + chilling time / Serves: 6
3 plums, pitted and thinly sliced
2 nectarines, pitted and thinly sliced
1⁄4 c honey
1 Tbsp raspberry or white balsamic vinegar
1 c low-fat vanilla yogurt
1 c part-skim ricotta cheese
1 fat-free angel food cake (10 oz), cut into
1⁄2" thick slices
3⁄4 c slivered almonds
1. Toss plums and nectarines with honey and
vinegar in medium bowl. Let stand 30 minutes
at room temperature, stirring once or twice.
2. Whisk yogurt and ricotta in small bowl until
smooth.
3. Line bottom of 2-quart glass serving bowl
with half of the cake slices. Spread half of the
fruit over cake. Evenly sprinkle on half of the
almonds. Spoon half of the yogurt mixture
on top. Use remaining cake slices to make a
second layer. Top with remaining fruit, then
spoon on remaining yogurt mixture. Sprinkle
remaining almonds on top.
4. Coverwith plastic wrap and chill at least
1 hour before serving.
n Calories: 371 per serving
flatbellydiet.com ■