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If you think you're too busy to lose weight, we have one

word for you:  (pronounced "moofah"). Also
known as "monounsaturated fatty acids," these plant-
based compounds are the basis of the  
 ,
which can help you drop pounds and reduce belly fat. The
even better news? Delicious foods such as  

         are some
of the best sources of these healthful fats.

Our dietitians have developed a week's worth of unique

Flat Belly Diet-approved meals and snacks that are easy to prepare and ready in 5 minutes or
less, so you can slim down without stress. Research shows that eating this way may put you on
your way to weight loss success: A study commissioned by 0

 at the Yale-Griffin
Prevention Research Center found that overweight R  R   R    

 
  
  
 R Choose four meals a day from this list
(organized by MUFA so you can easily find a meal that suits your mood)--and you'll save time,
flatten your belly, and boost your health.

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"

!  # 
Spread 2 Tbsp hummus on each half of a toasted
whole wheat English muffin. Top each half with $
 
    and a slice of tomato. Have 1
medium orange.

#    362


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    %
Toss 1/2 c chickpeas, rinsed and drained, with 1/2 c
halved cherry tomatoes, 1 chopped cucumber, &'
 (  , and 1 Tbsp lemon juice. Serve
with 1 toasted large whole wheat pita.

#    398

 ! 

+    
Prepare 2 whole grain waffles and spread with 
#((    . Top with 1/2 c egg
whites, scrambled in cooking spray, and 3/4 c
spinach leaves. Have 1/2 c green or red grapes.

#    393


 ! 

Ä  % R

Toast 2 slices whole wheat bread and spread with 

#(      Top with 3 oz organic
deli roast beef. Have 1 medium pear.

#    400

 ! 

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Mix 1/2 c fat-free cottage cheese with 1 c chopped
red bell pepper and &'  (  
Serve with 6 small whole wheat crackers. Have 1
medium apple.

#    378


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% )%
 *

Fry 1 whole egg with 1 egg white in 1 tsp olive oil.

Place on top of 1/2 c salsa and &'  
    Eat with 6" whole wheat tortilla.

#    383
  /
-% 

 
 + 


Spread 1 slice whole wheat bread with #(

 (
  Eat with 1/2 c each sliced
strawberries and sliced kiwifruit.

#    350

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-% 

  +
%
Top 3 c spinach with 1/2 c chopped mango, 1/4 c
sliced red bell pepper, 4 chopped baby carrots, 
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, 2 Tbsp vinaigrette, and 1 Tbsp
raisins. Eat with 1/2 large whole wheat pita.

#    395


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-% 

"1 
2 . 

Spread 4 RyKrisp crackers with 2 Laughing Cow

Light Garlic & Herb Wedges and top with 1 sliced
medium pear and #(1 


#    383


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-% 

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 +
Spread 6 Bibb lettuce leaves with 2 Tbsp hummus
and top with 3 oz sliced grilled chicken and #(
R
 Also have 1 c raspberries and 6 small
whole wheat crackers.

#    405

  /
-% 

# #
2
Blend 3 oz can chunk light tuna, drained, with 
#( , 2 Tbsp chopped parsley, and finely
shredded 1/2 small carrot. Stuff into 4" whole wheat
pita.

#    364


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-% 

%
 #  %
Layer 1 c arugula with 2 sliced tomatoes, 2 oz
thinly sliced part-skim mozzarella, and 5 thin slices
red onion. Dress with #( 
; 1 tsp olive
oil; and balsamic vinegar, salt, and pepper to taste.

#    391



  

  #  " ( +
Spread 1 whole wheat wrap with 2 Laughing Cow
Light Garlic & Herb Wedges and fill with 1 sliced
small tomato, &3 "  , whole
basil leaves, and 1 tsp balsamic vinaigrette.

#    367


  

    %
Mix 1 cubed mango with &3 " 
and 2 Tbsp minced cilantro. Squeeze with juice of
1/2 lime and sprinkle with ground red pepper. Serve
with wedges of 1 toasted large whole wheat tortilla.

#    367

   
5 *% R
Scramble 1/2 c egg whites in cooking spray. Place
on toasted whole wheat English muffin spread with
1 Tbsp Dijon mustard and top with 1oz reduced-fat
Monterey Jack cheese and &3
( "
  

#    386


  

  
 
Spread 2 slices toasted whole wheat bread with &3
 "  , mashed, and top with 2
sliced small tomatoes and salt and pepper to taste.
Have 1 medium apple.

#    374


  

%
R 4  
 

Fill 1 whole wheat bun with 1 black-bean veggie

burger, 1 c mixed baby greens, 1/4 c canned corn,
&3 "  , and 2 Tbsp salsa.

#    383


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. 
  
Mix 3/4 c rinsed and drained kidney beans, mashed,
with 1/4 c diced onion, &#(R
 , and 1
Tbsp balsamic vinegar. Sprinkle with 1/4 c
shredded reduced-fat Cheddar cheese and
microwave on medium until cheese is melted. Serve
with 1 c sliced red bell pepper for dipping.
#    389

  !
% % % R
Mix 3 oz canned boneless, skinless wild salmon,
drained, with 1/4 c chopped red bell pepper, 2 Tbsp
lemon juice, and &#(   . Top with
romaine lettuce leaves and serve on whole wheat
roll.

#    413


 !

6 #

Blend 3 oz can chunk light tuna, drained, with 1/4 c
chopped red onion, 2 Tbsp capers, 2 Tbsp lemon
juice, and &#(   . Serve with 4 RyKrisp
crackers.

#    346


 !

%  %R
Mix 2 c broccoli slaw with 1/4 c red bell pepper
slices, 1/4 c chopped canned water chestnuts, 1
segmented medium orange, 2 Tbsp sesame seeds, 2
Tbsp rice wine vinegar, and &#(   .

#    348


 !
, 0 %
Mix 1/2 c canned lentils, rinsed and drained, with
1/4 c each chopped tomato, chopped cucumber, and
chopped red onion; 2 Tbsp red wine vinegar; and &
#(  . Sprinkle with 1/4 c crumbled feta
cheese and 2 tsp dried oregano.

#    383

  .  

. 
.   % 

In a blender, combine 1 c fat-free milk, 1 c frozen

cherries, 3 oz fat-free vanilla yogurt, and &3
 R    . Mix until smooth.

#    402


 .  

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#7

Toss together 1/2 c whole grain O's cereal, &3

 R    , and 1 oz dried cherries.
Drink 1/2 c fat-free milk.

#    429


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.   .  . 

Sprinkle 1 c fat-free cottage cheese with &3

 R     and 1/4 c sliced
strawberries. Sprinkle with chopped mint leaves.

#    379


 .  

.     

Mix sliced 1/2 small banana and &3 R 

    with 6 oz container unsweetened
fat-free Greek-style yogurt.

#    352

  .  

.   Ä( 
! 

Mix 1/2 c dry oats (cooked with water to desired

consistency) with &3 R    
and 1 c raspberries.

#    419


 .  



( 
+
Top 1 frozen whole grain waffle, toasted, with &3
 R     and place in toaster
oven or oven set to 350°F to slightly melt chips.
Top with 1/4 c blueberries and 2 oz fat-free vanilla
yogurt.
#    350