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!
| Breakfast 2 rice cakes 2 Tbsp almond butter 1 cup orange juice 1 cup milk or fortified soy milk |
| Snack 1 banana 1 cup yogourt or soy-based yogourt |
| Lunch 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 |
| Snack 10 baby carrots 1 cup milk or soymilk |
| Dinner 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. |
| Total calories: 1734 kcal |
| Breakfast 1 cup puffed rice cereal ½ cup strawberries, sliced ½ cup milk or fortified soy milk |
| Snack ½ bagel 2 Tbsp peanut butter |
| Lunch Leftover Chicken with Smoky Peppers 1 cup basmati rice |
| Snack 1 orange ¼ cup almonds |
| Dinner Curried burgers with peach salsa whole grain hamburger bun 1 cob of corn, steamed or barbecued |
| Total calories: 1711 kcal |
| Breakfast 1 simple smoothie 1 cup milk or fortified soymilk 1 banana Blend together until smooth. |
| Snack Cheese and crackers 4 whole grain crackers 2 oz. cheddar cheese |
| Lunch Leftover curried burger with peach salsa 1 whole grain hamburger bun 1 apple |
| Snack 1 cup yogourt or soy-based yogourt |
| Dinner Italian fish bake 1 cup cooked brown rice 1 cup steamed spinach |
| Total calories: 1810 kcal |
| Breakfast 1 toasted waffle 1 cup orange juice 1 cup yogourt |
| Snack ¼ cup roasted almonds |
| Lunch 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 |
| Snack 1 peach 4 ginger snap cookies |
| Dinner Short-cut chicken biryani 1 cup vanilla frozen yogourt |
| Total calories: 1993 kcal |
| Breakfast 1 cup whole grain cereal ½ cup skim milk or fortified soy milk ½ cup blueberries |
| Snack 1 cup yogourt or soy-based yogourt ½ cup cherries |
| Lunch Leftover Short-cut chicken biryani 1 cup skim milk or fortified soy milk |
| Snack 1 orange 4 chocolate animal cookies |
| Dinner Sesame-meatball stir-fry 1 cup cooked linguine or fettucine pasta 1 cup watermelon chunks |
| Total calories: 1977 kcal |
| Breakfast 3 pancakes 1 Tbsp maple syrup 1 banana, sliced 1 cup skim milk or fortified soy milk |
| Snack 1 cup red grapes |
| Lunch 1 cup Roasted red pepper and corn chowder 1 pita 3 Tbsp hummus |
| Snack 10 baby carrots |
| Dinner Sizzlin’ fajita-style supper 2 tortillas 1 Tbsp sour cream 2 chocolate chip cookies |
| Total calories: Approximately 1503 kcal |
| Breakfast 1 cup puffed rice cereal ½ cup blueberries ½ cup milk or fortified soy milk |
| Snack 1 apple |
| Lunch 1 cup leftover Sizzlin’ fajita style supper Serve over 1 cup brown rice Top with 1/2 avocado, sliced |
| Snack 1 granola bar 1 cup milk or fortified soy milk |
| Dinner Greek scramble Spinach salad |
| Total calories: 1885 kcal |
