20/05/2009 12:12:29 PM
Slim down for summer with these fast, easy, MUFA-rich recipes.
By Tracy Gensler, RD, Prevention
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If you think you're too busy to lose weight, we have one word for you: MUFA (pronounced "moofah"). Also known as "monounsaturated fatty acids," these plant-based compounds are the basis of the Flat Belly Diet, which can help you drop pounds and reduce belly fat. The even better news? Delicious foods such as olives, nuts and seeds, avocado, oils, and dark chocolate 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 Prevention at the Yale-Griffin Prevention Research Center found that overweight women who followed the diet for 28 days lost 8.4 pounds and nearly 2 inches around the waist. 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.
MUFA Olives
HUMMUS, OLIVE, AND TOMATO
Spread 2 Tbsp hummus on each half of a toasted whole wheat English muffin. Top each half with 5 thinly sliced olives and a slice of tomato. Have 1 medium orange. Total calories: 362
MEDITERRANEAN SALAD
Toss ½ c chickpeas, rinsed and drained, with ½ c halved cherry tomatoes, 1 chopped cucumber, 10 large black olives, and 1 Tbsp lemon juice. Serve with 1 toasted large whole wheat pita. Total calories: 398
WAFFLES FLORENTINE
Prepare 2 whole grain waffles and spread with 2 Tbsp black olive tapenade. Top with ½ c egg whites, scrambled in cooking spray, and ¾ c spinach leaves. Have ½ c green or red grapes. Total calories: 393
ROAST BEEF SANDWICH
Toast 2 slices whole wheat bread and spread with 2 Tbsp green olive tapenade. Top with 3 oz organic deli roast beef. Have 1 medium pear. Total calories: 400
GRAB & GO CHEESE & CRACKERS
Mix ½ c fat-free cottage cheese with 1 c chopped red bell pepper and 10 sliced large black olives. Serve with 6 small whole wheat crackers. Have 1 medium apple. Total calories: 378
SPANISH-STYLE EGGS
Fry 1 whole egg with 1 egg white in 1 tsp olive oil. Place on top of ½ c salsa and 10 sliced large green olives. Eat with 6" whole wheat tortilla. Total calories: 383
MUFA Nuts & Seeds
ALMOND BUTTER WITH FRESH FRUIT
Spread 1 slice whole wheat bread with 2 Tbsp almond butter. Eat with ½ c each sliced strawberries and sliced kiwifruit. Total calories: 350
MANGO WALNUT SALAD
Top 3 c spinach with ½ c chopped mango, ¼ c sliced red bell pepper, 4 chopped baby carrots, 2 Tbsp walnuts, 2 Tbsp vinaigrette, and 1 Tbsp raisins. Eat with ½ large whole wheat pita. Total calories: 395
HAZELNUT PEAR CRACKERS
Spread 4 RyKrisp crackers with 2 Laughing Cow Light Garlic & Herb Wedges and top with 1 sliced medium pear and 2 Tbsp hazelnuts. Total calories: 383
CHICKEN LETTUCE WRAPS
Spread 6 Bibb lettuce leaves with 2 Tbsp hummus and top with 3 oz sliced grilled chicken and 2 Tbsp walnuts. Also have 1 c raspberries and 6 small whole wheat crackers. Total calories: 405
TAHINI TUNA PITA
Blend 3 oz can chunk light tuna, drained, with 2 Tbsp tahini, 2 Tbsp chopped parsley, and finely shredded ½ small carrot. Stuff into 4" whole wheat pita. Total calories: 364
SUMMER TOMATO SALAD
Layer 1 c arugula with 2 sliced tomatoes, 2 oz thinly sliced part-skim mozzarella, and 5 thin slices red onion. Dress with 2 Tbsp pine nuts; 1 tsp olive oil; and balsamic vinegar, salt, and pepper to taste. Total calories: 391
MUFA Avocado
AVOCADO TOMATO HERBED WRAP
Spread 1 whole wheat wrap with 2 Laughing Cow Light Garlic & Herb Wedges and fill with 1 sliced small tomato, ¼ c sliced Hass avocado, whole basil leaves, and 1 tsp balsamic vinaigrette. Total calories: 367
AVOCADO MANGO SALAD
Mix 1 cubed mango with ¼ c diced Hass avocado and 2 Tbsp minced cilantro. Squeeze with juice of ½ lime and sprinkle with ground red pepper. Serve with wedges of 1 toasted large whole wheat tortilla. Total calories: 367
DIJON EGG SANDWICH
Scramble ½ 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 ¼ c cubed Hass avocado. Total calories: 386
AVOCADO BRUSCHETTA
Spread 2 slices toasted whole wheat bread with ¼ c sliced Hass avocado, mashed, and top with 2 sliced small tomatoes and salt and pepper to taste. Have 1 medium apple. Total calories: 374
SOUTHWEST VEGGIE BURGER
Fill 1 whole wheat bun with 1 black-bean veggie burger, 1 c mixed baby greens, ¼ c canned corn, ¼ c sliced Hass avocado, and 2 Tbsp salsa. Total calories: 383
MUFA Oils
CHEESY BEAN DIP
Mix ¾ c rinsed and drained kidney beans, mashed, with ¼ c diced onion, 1 Tbsp walnut oil, and 1 Tbsp balsamic vinegar. Sprinkle with ¼ c shredded reduced-fat Cheddar cheese and microwave on medium until cheese is melted. Serve with 1 c sliced red bell pepper for dipping. Total calories: 389
SIMPLE SALMON SANDWICH
Mix 3 oz canned boneless, skinless wild salmon, drained, with ¼ c chopped red bell pepper, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Top with romaine lettuce leaves and serve on whole wheat roll. Total calories: 413
ITALIAN TUNA
Blend 3 oz can chunk light tuna, drained, with ¼ c chopped red onion, 2 Tbsp capers, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Serve with 4 RyKrisp crackers. Total calories: 346
SESAME SLAW
Mix 2 c broccoli slaw with ¼ c red bell pepper slices, ¼ c chopped canned water chestnuts, 1 segmented medium orange, 2 Tbsp sesame seeds, 2 Tbsp rice wine vinegar, and 1 Tbsp sesame oil. Total calories: 348
GREEK LENTIL SALAD
Mix ½ c canned lentils, rinsed and drained, with ¼ c each chopped tomato, chopped cucumber, and chopped red onion; 2 Tbsp red wine vinegar; and 1 Tbsp canola oil. Sprinkle with ¼ c crumbled feta cheese and 2 tsp dried oregano. Total calories: 383
MUFA Dark Chocolate
CHERRY CHOCOLATE SMOOTHIE
In a blender, combine 1 c fat-free milk, 1 c frozen cherries, 3 oz fat-free vanilla yogurt, and ¼ c semisweet chocolate chips. Mix until smooth. Total calories: 402
GRAB & GO CHOCOLATE CHERRY TRAIL MIX
Toss together ½ c whole grain O's cereal, ¼ c semisweet chocolate chips, and 1 oz dried cherries. Drink ½ c fat-free milk. Total calories: 429
STRAWBERRY CHOCOLATE COTTAGE CHEESE
Sprinkle 1 c fat-free cottage cheese with ¼ c semisweet chocolate chips and ¼ c sliced strawberries. Sprinkle with chopped mint leaves. Total calories: 379
CHOCOLATE BANANA BLAST
Mix sliced ½ small banana and ¼ c semisweet chocolate chips with 6 oz container unsweetened fat-free Greek-style yogurt. Total calories: 352
CHOCOLATE RASPBERRY OATMEAL
Mix ½ c dry oats (cooked with water to desired consistency) with ¼ c semisweet chocolate chips and 1 c raspberries. Total calories: 419
BLUEBERRY WAFFLE
Top 1 frozen whole grain waffle, toasted, with ¼ c semisweet chocolate chips and place in toaster oven or oven set to 350°F to slightly melt chips. Top with ¼ c blueberries and 2 oz fat-free vanilla yogurt. Total calories: 350
More slimming meals! Visit prevention.com/5minutemeals for 15 extra superfast belly-flattening recipes. If that doesn't satisfy your craving, check out the new Flat Belly Diet Pocket Guide, which packs 90 more delicious MUFA-packed meals. Available at flatbellydiet.com/pocketguide or wherever books are sold.
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