Want to start eating healthier and lose weight now? These simple and tasty recipes that make up our Full 14 Day Flat Belly Healthy Eating Meal Plan, will help make the journey easy and delicious! You can try out the full plan or simply take some of your favourite recipes and incorporate them into the diet you have now. Enjoy!
Shopping Lists For This Plan Can Now Be Found Here: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
1. Best Ingredients Possible: pick organic and/or grass fed options whenever possible.
2. Pass On The Processed. You’ll notice this plan eliminates processed foods; aim to avoid processed foods whenever possible. When you do need processed options, look for choices with recognizable, whole food ingredients.
3. Be Flexible. If you see an ingredient you don’t care for or are allergic to, simply replace it with a like ingredient. For example, if you can’t have shrimp, just replace it with another lean protein and you’ll be all set!
4. Drink Water! Aim for 2 litres a day.
Be sure to consult with a medical professional before changing your diet or fitness regime!
Healthy Eating Meal Plan – Day 1
Breakfast: Veggie Packed Frittata. Frittatas are a perfect way to start your day with veggies and protein. Another plus about frittatas? They’re a perfect option to make ahead and heat up quickly in the morning. Looking for a recipe? Try this one: http://allrecipes.com/recipe/veggie-frittata/
Lunch: Easy Burritos. Making a simple burrito is a great way to have a simple healthy lunch filled with protein and fiber. All you need to do is fill a whole grain tortilla with beans, spinach leafs, and a small amount of cheese and heat in the microwave. Garnish with as much salsa as you like, but be sure to check that your salsa choice has no added sugars.
Dinner: Southwestern Stuffed Spaghetti Squash. Spaghetti squash is a great, antioxidant packed alternative to the refined carbs found in most conventional pastas. Prepare this healthy and tasty stuffed spaghetti squash for a complete meal in one dish. Recipe: http://noshon.it/recipes/southwestern-stuffed-spaghetti-squash/
Snack: Faux Cream. Want all the goodness of ice cream in a dish that’s actually good for you? Freeze one banana and combine it with a tablespoon of your favorite nut butter in the blender for a faux ice cream that you’ll love.
Healthy Eating Meal Plan – Day 2
Breakfast: Overnight Oats. Imagine waking up and having a nutritious breakfast ready for you. Imagine no longer with these delicious and nutritious overnight oats. Recipe: http://www.skinnytaste.com/2012/06/skinny-overnight-oats-in-jar.html
Lunch: Lettuce Wraps. Skip the carb loaded bread and effortlessly add extra greens to your lunch by skipping the bread on your favorite sandwich in favor of wrapping up your sandwich in large lettuce leaves.
Dinner: Salmon and asparagus. Salmon is loaded with healthy benefits for your heart and brain. Aim to have it once a week. This recipe makes it easy to do: http://www.sixsistersstuff.com/2014/12/baked-salmon-with-vegetables.html. As an added bonus your veggie sides are cooked right alongside the salmon!
Snack: Fruit and Veggie Chips. Thinly slice apples, bananas, and sweet potatoes and bake at 200 degrees until crispy.
Healthy Eating Meal Plan – Day 3
Breakfast: Super Toast. Top a piece of whole grain toast with thinly sliced avocado and an egg cooked however you prefer. This satisfying breakfast has everything you need to keep you going all morning.
Lunch: A Better PBJ. Ditch the sugary kids version of a peanut butter and jelly in favor of this tasty grown up alternative. Spread your favorite peanut butter or nut butter (check to make sure it has no added sugars!) on a low carb tortilla and top with finely chopped berries. Enjoy a side of kale chips.
Dinner: Turkey Burgers. Looking to mix it up from traditional burgers? Try these tasty and healthy turkey burgers. Use thick slices of tomato or large leaves of lettuce in lieu of bun. Top with leftover avocado from breakfast and serve with a side of oven baked sweet potato fries. Sweet Potato Fries Recipe: http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_turkey_burger_recipes
Snack: Homemade Trail Mix. The trail mix you buy in stores is often nothing more than a sugary candy mix, but by making your own custom mix with roasted nuts and unsweetened dried fruits you’ll have an energy packed snack that keeps you going!
Healthy Eating Meal Plan – Day 4
Breakfast: Green Smoothie. Green smoothies are an awesome way to set the day for a day full of healthy eating. Add a handful of greens, a frozen banana, a few blueberries, and enough milk/milk alternative to reach your preferred consistency to the blender to create a dynamic green smoothie.
Lunch: Bento Box. Bento boxes are a hot trend among kids’ lunchboxes, but you can use the trend to make a healthy lunch full of variety for yourself. Pack a small portion of several choices like roasted nuts, steamed veggies, boiled eggs, cheese, and fruit in separate compartments for a fun and healthy lunch.
Dinner: Steak Kabobs. Think steak is off limits in a healthy diet? Think again! Lean cuts of beef can provide much needed iron and vitamins. With plenty of veggies, these kabobs are a great choice: http://www.recipe.com/beef-and-vegetable-kabobs/ *omit sugar in recipe and use stevia or honey instead. A small baked potato drizzled with olive oil is perfect.
Snack: Fruit Dippers. Slice up your favorite fruits and dip them fondue style in plain yogurt swirled with a teaspoon of honey and cinnamon to taste for a fun and easy snack full of antioxidants!
Healthy Eating Meal Plan – Day 5
Breakfast: Savory Breakfast Bowl. Use sautéed greens of your choice as the base of your breakfast bowl, top with lean chicken sausage, and diced sweet potato. Somewhat unconventional for breakfast, but this filling, protein packed breakfast will keep you going without weighing you down.
Lunch: Tuna Stuffed Avocado. Pit an avocado and fill with canned wild caught tuna. Sprinkle with salt and pepper and a squeeze of lemon juice. Enjoy with an apple on the side.
Dinner: Loaded Greek Salad. This flavorful Greek salad has it all. Top with grilled chicken for added protein. Greek Salad Recipe: http://nutritiouslife.com/recipes/greek-salad/
Snack: Dark Chocolate Delight. Choose a dark chocolate of at least 80 percent cacao content and enjoy about 2 ounces alongside orange wedges for a combo that’s delightful!
Healthy Eating Meal Plan – Day 6
Breakfast: Power Parfait. Layer plain Greek yogurt with berries and toasted oats for a breakfast that tastes like a dessert, but fuels you up!
Lunch: Greek Salad Pita. Use leftovers from your salad last night to fill half a whole grain tortilla for an easy and tasty lunch.
Dinner: Cauliflower Stir Fry. Using riced cauliflower instead of rice is a perfect way to cut carbs and calories and sneak in an extra serving of veggies! Cauliflower Fried Rice Recipe: http://www.skinnytaste.com/2014/03/cauliflower-fried-rice.html. Toss in sauteed shrimp to add protein.
Snack: Better Banana Split. Split a banana in half length wise and spread with your favorite nut butter, unsweetened coconut flakes, and dark chocolate chips. Tastes decadent, but loaded with nutrition!
Healthy Eating Meal Plan – Day 7
Breakfast: Pumpkin oatmeal. Pumpkin is loaded with vitamins and fiber, but all you’ll think about with this oatmeal is how yummy it is! Pumpkin Oatmeal Recipe: http://www.foodnetwork.com/recipes/aarti-sequeira/pumpkin-oatmeal-recipe.html
Lunch: Quick Quesadilla. Fill a whole grain or gluten free tortilla with loads of spinach, slices of avocado, and a sprinkle of cheese. Pan fry in coconut oil for a crispy finish or microwave if you’re pressed for time.
Dinner: Quinoa Bake. Looking for a meatless meal that still provides plenty of protein? Look no further: Cheesy Mushroom Broccoli Quinoa Casserole: http://iowagirleats.com/2015/02/23/cheesy-mushroom-broccoli-quinoa-casserole/
Snack: Granola Protein Bites. Try these yummy bites as a snack or a protein packed dessert. Make a large batch to have these around all week! http://www.getcreativejuice.com/2014/10/peanut-butter-oatmeal-energy-bites.html
Healthy Eating Meal Plan – Day 8
Breakfast: Banana “Pancake.” Imagine a pancake that doesn’t leave you feeling sluggish, but instead nourishes you for your morning. That’s just want this banana “pancake” does: http://www.theskinnyconfidential.com/2012/09/25/ummm-seriously-dying-ingredient-pancakes-flourless-full-protein/. *Be sure to follow the suggestion to include flax seed for optimal results.
Lunch: Salad in a Jar. Layer spinach leaves, chopped boiled egg, nuts, diced tomato, and grilled chicken in a jar for a salad that’s perfectly portable and perfectly tasty. Add olive oil and vinegar before eating.
Dinner: Taco Night. Mexican meals don’t have to equal greasy, carb loaded dinners. These lettuce wrapped tacos are a terrific choice for your next taco night! Lettuce Wrapped Chicken Tacos Recipe: http://www.marthastewart.com/877005/mediterranean-chicken-lettuce-wrap-tacos
Snack: Fruit Pizza. Spread a thin layer of cream cheese on a toasted whole wheat or low carb tortilla and top with whatever fresh (or frozen) fruits you have around. Sprinkle with cinnamon (optional)
Healthy Eating Meal Plan – Day 9
Breakfast: Egg Cups. A complete breakfast in a convenient muffin tin! Follow this recipe, but add in your favorite chopped veggies. http://ohsnapletseat.com/2013/01/14/a-paleo-breakfast-baked-eggs-in-ham-cups/
Lunch: Burrito Bowl. Copy this popular restaurant menu item by layering beans, lettuce, chopped tomatoes, sliced chicken, salsa and avocado to create a burrito bowl at your own house. Go sparingly on the cheese and brown rice, or omit them entirely if calories are a concern.
Dinner: Stuffed Bell Peppers. Fill this super food with everything you need for dinner and you’ll have an easy to make dinner loaded with nutrients in no time. http://www.eatingwell.com/recipes/stuffed_peppers.html *note: replace canola oil with olive oil and use brown rice or quinoa for the rice called for in this recipe. Use sliced avocados leftover from lunch as a garnish/side.
Snack: Hummus and Raw Veggies. Protein, healthy fat, fiber, antioxidants…this snack has it all. Make your own hummus or use store bought, but either way make sure you insisting on quality ingredients.
Healthy Eating Meal Plan – Day 10
Breakfast: ‘Better than Cereal’ Cereal. Walk the cereal aisle and you’ll find many blood sugar spiking, energy draining options full of artificial ingredients and sugar. Make your own “cereal” by pouring your favorite milk/milk alternative over unsweetened coconut flakes, chopped fruit, hemp hearts, and a spoonful of your favorite nut butter for a satisfying cereal sure to beat any boxed cereal.
Lunch: New and Improved Chicken Salad. Use your favorite chicken salad recipe, but cut out the mayo and replace it with avocado instead. Fill celery stalks with the chicken salad for a crunch. Grapes make a terrific side!
Dinner: Sweet Potato Crusted Quiche. Take away the unhealthy crust found on most quiches and you actually have a healthy option filled with veggies and proteins. These sweet potatoes add fiber, vitamins and loads of flavor. Best of all, it’s a complete meal in one dish! Strawberries are a perfect dessert to end your meal! http://www.fourteenforty365.com/2014/04/weekend-meal-prep.html
Snack: Homemade Protein Bar. Many protein bars on the market are filled with artificial preservatives that aren’t good for anyone! Make your own by combining equal parts walnuts and unsweetened dried fruits. If you don’t have the time to make your own protein bars, look for an option with only nuts and fruit and you’ll be all set!
Healthy Eating Meal Plan – Day 11
Breakfast: Leftover Quiche. Last night’s sweet potato quiche reheats beautifully for a quick breakfast you’ll look forward to all night (hint: save the recipe from dinner to make for an impressive brunch go-to!)
Lunch: Cucumber Stackers. Stack slices of cucumbers with lean deli meat, chicken salad, or tuna for a sandwich with a crunch. Use mustard and hummus for condiments. Have about ¼ cup of almonds for a side.
Dinner: Super Food Soup. http://www.doctoroz.com/slideshow/5-superfood-soup-recipes Choose your favorite of these five super food soup recipes for a healing, healthy dinner. Use whole grain bread toasted in place of croutons.
Snack: Flourless Muffin. Part treat, part snack, all healthy. Everyone is sure to love these flourless muffins http://happyhealthymama.com/2014/09/15-minute-flourless-apple-peanut-butter-blender-muffins.html
Healthy Eating Meal Plan – Day 12
Breakfast: Almond Flour Muffin. The almond flour used in these muffins cuts the carbs and makes them far more filling than ordinary muffins. These also freeze beautifully! http://elanaspantry.com/ratio-rally-quick-breads-almond-flour-muffins/
Lunch: Soup ‘To Go’. Pack a thermos full of last night’s soup for today’s lunch! As the flavors blend, it may just be better than the night before!
Dinner: Portabella Pizzas. Pizza night doesn’t have to derail your healthy eating goals any longer! http://www.sheknows.com/food-and-recipes/articles/981585/stuffed-portobello-mushroom-pizza-recipe
Snack: Kale Chips and Salsa. Kale chips are all the rage for good reason. They are a super food combined with all the goodness of chips! Add even more flavor and antioxidants by dipping them in salsa!
Healthy Eating Meal Plan – Day 13
Breakfast: Very Berry Smoothie. Green smoothies get to be the star of the smoothie world, but this beet and berry smoothie will give them some stiff competition (also perfect for anyone who is apprehensive of the green smoothie!) http://www.choosingraw.com/beet-n-berry-smoothie/
Lunch: Deli Meat Pizza. Pizza becomes even easier when you top a slice of nitrate-free deli meat with marinara, veggies, and cheese. Just microwave to cook. Enjoy extra veggies to complete your meal.
Dinner: Fish in Parchment. Use this recipe: http://www.chow.com/recipes/28716-basic-fish-baked-in-parchment for a quick and healthy way to cook the fish of your choice and serve with a side of quinoa and roasted Brussels sprouts.
Snack: Brown Rice Cake, Peanut Butter, and Honey. All of these ingredients are easy to keep on hand at home or in the office at any time. Sprinkle with cinnamon for extra flavor and antioxidants!
Healthy Eating Meal Plan – Day 14
Breakfast: Sweet Breakfast Bowl. Consider this bowl the counterpart to the savory breakfast bowl you had earlier in the plan. Top your favorite smoothie with nuts, fruit, and hemp hearts and/or chia seeds.
Lunch: Loaded Sweet Potato. Microwave or bake a small sweet potato and top with black beans, broccoli, sliced chicken, and olive oil for a lunch that will be the envy of everyone around you.
Dinner: Shrimp and Zoodles. You’ll never missed the refined carbs when you replace zoodles with noodles! Shrimp & Zoodle Recipe: http://www.skinnytaste.com/2014/04/zucchini-noodles-zoodles-with-lemon.html
Snack: Black bean brownies. If you are looking for a treat that won’t derail your healthy goals, this is for you. Black Bean Brownie Recipes: http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/