Belly-Flattening Meal Plan

This sample meal plan packs anti-bloat foods into one 1,500-calorie day. The five small meals ensure that you never feel hungry and never overeat.

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1 poached egg over half a whole wheat English muffin with 1 cup sliced fennel sauteed in 1 tablespoon olive oil. Sprinkle with 1 tablespoon sliced basil and cracked black pepper. Serve with fresh peppermint tea (crush fresh leaves and steep in hot water).

Total calories: 287

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Morning Snack


1 cup plain, nonfat Greek-style yogurt with 2 tablespoons roasted, unsalted sunflower seeds and 1 tablespoon honey.

Total calories: 277

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1 cup cooked Israeli couscous tossed with 2 pitted and chopped dried plums, 1/4 cup diced red bell pepper, 1 tablespoon minced red onion, 1 tablespoon homemade vinaigrette, and 1 tablespoon toasted pine nuts.

Total calories: 406

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Afternoon or Evening Snack


1 large wedge of cantaloupe melon with 2 slices (about 2 ounces) lower-sodium ham (like Applegate Farms Slow Cooked Ham) and 1 ounce (about 50 kernels) unsalted chopped pistachios.

Total calories: 253

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1 reduced-fat whole wheat tortilla, filled with 3 ounces grilled shrimp, 2 tablespoons mashed avocado, 1/4 cup fresh bell pepper salsa (diced red bell peppers, red onion, and chili pepper with lime juice), and 1 cup baby arugula. Follow with a cup of fresh peppermint tea.

Total calories: 285

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Peppermint Tea


The oils in peppermint tea help to calm the digestive system. Drink it with, or after, your meals.

Total Calories for Day: 1,508

Originally published in the December 2009 issue of Family Circle magazine.