It’s safe to say that we all have one common enemy in life: tummy fat. Yes, we all know how frustrating it can get at that times knowing that the glorious stomach we all deserve is right there in our grasp – just that it’s buried under those stubborn layers of fat.
Uncovering a rock solid set of abs and getting that flat stomach isn’t exactly the easiest thing to do. It’s going to take discipline, a healthy diet and plenty of exercise in order to achieve that goal we’re secretly always working towards.
But fret not; because today, Evolve Daily is going to help make things a whole lot easier for you with 9 Mouth-Watering Flat Belly Meals:
Breakfast
1) Farm Fresh Egg & Cheese Sandwich
1 whole wheat English muffin
1 tablespoon Olivado Avocado Zest Oil
1 whole egg
1 slice reduced-fat Swiss cheese
½ medium vine-ripened tomato
Directions:
Drizzle one toasted whole wheat English muffin with 1 tablespoon Olivado Avocado Zest Oil (MUFA). Fill the muffin with one large poached egg, 1 slice reduced-fat Swiss cheese, and half of a medium vine-ripened tomato, sliced.
Total calories: 387
Source: Prevention
2) Mushroom & Feta Frittata
2 egg whites
1 whole egg
15g fresh Spinach
55g chopped mushrooms
30g feta cheese
1 teaspoon fresh coriander
1 slice oat-bran or whole wheat bread
60ml pomegranate juice
Directions:
Make a frittata with 2 egg whites, 1 whole egg, 15g fresh spinach, 55g chopped mushrooms and 30g feta cheese. Top with 1 teaspoon fresh coriander and serve with 1 slice oat-bran bread and 60ml pomegranate juice.
Researchers at Queen Margaret University in Edinburgh found that powerful polyphenols in pomegranate juice can suppress your appetite and even make other foods taste better. It’s not called a superfruit for nothing.
Total calories: 350
Source: Women’s Health
3) Smoked Salmon & Avocado on Rye
⅓ avocado
2 slices rye bread
2 ouch Smoked Salmon
½ tablespoon chopped chives
Directions:
Mash ⅓avocado and spread on 2 slices toasted rye bread. Top each piece of toast with 1 ounce smoked salmon and ½ tablespoon chopped chives.
Total calories: 300
Source: Fitness Magazine
Lunch
4) Spicy Thai Noodles with Tofu
2 Ouches whole-grain spaghetti
1 teaspoon sesame oil
1 teaspoon honey
1 teaspoon hot chili sauce
2 ounces cubed tofu
2 cups broccoli slaw
1 tablespoon chopped peanuts
1 tablespoon cilantro leaves
1 thinly sliced scallion
Directions:
Cook 2 ounces whole-grain spaghetti. In a medium skillet, heat 1 teaspoon sesame oil, 1 teaspoon honey, and 1 teaspoon hot chili sauce (such as Sriracha) over medium heat. Add 2 ounces cubed tofu and 2 cups broccoli slaw; sauté 5 minutes. Toss noodles with tofu mixture, 1 tablespoon chopped peanuts, 1 tablespoon cilantro leaves, and 1 thinly sliced scallion.
Total calories: 400
Source: Fitness Magazine
5) Walnut-Basil Pesto Pasta
⅓ cup sweet basil (packed)
⅛ cup walnuts
¼ garlic clove
¼ tablespoon extra virgin olive oil (MUFA)
⅛ teaspoon salt
⅛ teaspoon crushed red pepper flakes
0.5 (2 ounce) package angel hair pasta, multigrain
⅛ cup tomatoes, chopped
⅛ cup parmesan cheese, grated
Directions:
Place basil, walnuts, garlic, oil, salt, and pepper flakes in food processor. Process, stopping once or twice to scrape down sides, until finely pureed. Transfer pesto to large bowl using spatula.
Bring medium pot of lightly salted water to a boil. Add pasta and cook according to package directions. Drain, reserving 1/2 cup of the cooking water.
Stir 2 or 3 tablespoons of reserved water into pesto. Add pasta and toss, adding more cooking water if necessary for consistency. Divide pasta evenly among 4 plates and sprinkle each serving with tomato and cheese.
Total calories: 358
Source: Food.com
6) Chicken, Goat’s Cheese & Beetroot Salad
260g baby spinach
140g chopped beetroot
1 tablespoon dried cranberries
15g walnuts
85g grilled chicken breast
30g goat’s cheese
1 tablespoon balsamic vinegar
Directions:
Simply top 260g baby spinach with 140g chopped beetroot, 1 tablespoon dried cranberries, 15g walnuts, 85g grilled chicken breast, 30g goat’s cheese and 1 tablespoon balsamic vinegar.
A study in the Journal Of Functional Foods found vinegar’s acetic acid helps suppress your body fat accumulation and aids weight loss. Salt & Vinegar Chipsticks don’t count.
Total calories: 420
Source: Women’s Health
Dinner
7) Asian Style Beef & Broccoli
1 clove garlic, crushed
1 medium onion, coarsely chopped
1 (2-inch piece) ginger, crushed
1 tablespoon Olive oil
10 ounces beef, sliced to strips
10 ounces broccoli, florets
1 bell pepper, seeded and sliced
¼ cup lite (lower-sodium) soy sauce, optional Tamari or coconut aminos
½ teaspoon honey
3 tablespoons fresh lemon juice
¼ teaspoon ground black pepper
½ cup water, divided
1 tablespoon cornstarch or arrowroot
Directions:
Over medium heat, in a wok or saucepan with olive oil, sauté the garlic, ginger and onion for 3 minutes. Add the beef and cook for 5 minutes. Add the broccoli and bell pepper.
In a small bowl, mix the soy sauce, honey, lemon, and ground pepper. Adjust to taste.
In another small bowl, mix the starch and half of the water. Set aside.
Pour the soy sauce mixture in the wok then add the remaining half of the water. Cook for 10 – 15 minutes or until the vegetables are cooked through but still crispy. Pour the cornstarch mixture and cook until the sauce is thick. Serve with steamed brown rice or quinoa.
Total calories: 218
Source: Skinny Ms.
8) Pork with Cherry Chutney & Spiced Sweet Potatoes
3 ounce boneless pork chop
2 teaspoons olive oil
1½ cups diced sweet potato
⅛ teaspoon cinnamon
⅛ teaspoon chili powder
½ cup frozen unsweetened tart cherries
1 teaspoon honey
1 teaspoon apple cider vinegar
½ teaspoon grated fresh ginger
Directions:
Preheat the broiler. Place one 3-ounce boneless pork chop on a foil-lined baking sheet and broil 12 minutes. Meanwhile, heat 2 teaspoons olive oil in a medium skillet over medium heat.
Sauté 1 1/2 cups diced sweet potato, 1/8 teaspoon cinnamon, 1/8 teaspoon chili powder, and dash of salt 8 minutes.
In a small saucepan, heat 1/2 cup frozen unsweetened tart cherries, 1 teaspoon honey, 1 teaspoon apple cider vinegar, and 1/2 teaspoon grated fresh ginger 4 minutes. Top pork chop with sauce and serve with sweet potatoes.
Source: Fitness Magazine
9) Chicken Soup with Asparagus
150g skinless chicken breast
2 tablespoon dry quinoa
250g Baxters Chunky Country Vegetable Soup
70g chopped kale
10 asparagus spears
2 teaspoon soy sauce
⅛ teaspoon grated fresh ginger
Directions:
Add 150g cooked skinless chicken breast and 2 tablespoon dry quinoa to 250g Baxters Chunky Country Vegetable Soup. Allow the quinoa to cook, then add 70g chopped kale and 10 asparagus spears until veggies reach desired consistency. Top with 2 teaspoon soy sauce and 1⁄8 teaspoon grated fresh ginger.
High-fibre asparagus stalks produce appetite suppressing hormones and control blood-sugar levels – good (asparagus) tip.
Total calories: 320
Source: Women’s Health
So what are you waiting for? Start planning your meals with these mouth-watering recipes today! Soon, you’ll get the flat stomach you’ve always wanted.
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