Lose Your Belly Fat 7-Day Meal Plan

I don’t know about you, but for me, there’s nothing worse than looking down at my stomach and seeing a bulge. It took a long time for me to get rid of my belly bulge, but it doesn’t have to take you long at all! Rock this belly fat meal plan to trim that tummy in no time at all.

Once I followed this meal plan, I stopped being afraid to look down at my belly. Why? Because as these nutritious meals on my plate started going away, so did my belly bulge! Abs really are made in the kitchen!

These recipes contain the nutrient-dense foods that support a flatter tummy. You’ll find plenty of fiber in the form of whole fruits and veggies, as well as lean protein to satisfy the appetite.

Within this 7 day meal plan, there are recipes for breakfast, lunch, and dinner, but don’t be afraid to take advantage of leftovers. I know I love reheating the Skillet Chicken and Veggies (find it on day 4’s menu). It makes an easy, healthy, and delicious lunch the day after.

Remember to help your body flush itself naturally by drinking plenty of water throughout the day. We also recommend drinking one full glass of water before each meal—this will help curb the urge to accidentally overeat.

Day 1: Lose Your Belly Bulge Meal Plan

Breakfast: Superfoods Smoothie
Lunch: Garden Salad with Lemon and Oil Dressing
Dinner: 6-Ingredient Wild Salmon Fillets with Cauliflower Stir Fry

You’re sure to start noticing a difference in how you feel just after this first day!

Day 2: Lose Your Belly Bulge Meal Plan

Breakfast: 5-Ingedient Baked Egg Mushrooms
Lunch: Tuna Salad Stuffed Avocado
Dinner: Lemon Chicken Breasts with Salad and Asparagus

Day 3: Lose Your Belly Bulge Meal Plan

Breakfast: 2-Ingredient Sweet Potato Pancakes
Lunch: Flush the Fat Away Detox Salad
Dinner: Easy Seared Grass-Fed Ribeye Steaks  with 4-Ingredient Roasted Broccoli 

Your day is sure to be brightened after eating this day’s breakfast of nutrient-dense sweet potato pancakes. You’ll never go back to normal pancakes again!

Day 4: Lose Your Belly Bulge Meal Plan

Breakfast: 1 or 2 scrambled eggs with Skinny Breakfast Sausage
Lunch: Avocado & Grape Salad with Walnuts
Dinner: Skillet Chicken and Veggies

I know you feel those energy and mood boosts after eating these healthy meals.

Day 5: Lose Your Belly Bulge Meal Plan

Breakfast: Spinach and Feta Lettuce Wrap
Lunch: Kale & Roasted Yam Salad
Dinner: Grilled Chicken and Avocado Salad

Day 5 is full of bright colors–guaranteeing you a bright day!

Day 6: Lose Your Belly Bulge Meal Plan

Breakfast: Cleanse and Detox Smoothie
Lunch: Turkey Taco Lettuce Wraps
Dinner: Easy Shrimp Sauté with 4-Ingredient Roasted Cauliflower

Day 7: Lose Your Belly Bulge Meal Plan

Breakfast: Salmon and Sun-Dried Tomato Frittata
Lunch: Flush the Fat Away Detox Salad
Dinner: Foil-Baked Chicken and Broccoli

What better way to finish off the week than with salmon, a salad that actually tastes good, an easy chicken and broccoli dinner, and a happier you?

Make changes you—and everyone else—can see! Check out our Total Body Transformation Program. It gives you 12 weeks of workouts that sculpt, tone, and tighten.

Check out our Facebook page and follow us on Pinterest to discover tasty recipes, clean-eating tips, and healthy lifestyle resources.

 

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Cranberry and Brussels Sprout Detox Salad

Cleansing and detoxing get a lot of hype these days. I mean, who amongst us doesn’t want a quick reset every now and again?  I’ve been there, more often than I’d like to admit. Bingeing on chips and salsa is too easy at my favorite Mexican restaurant, and sometimes I just say “screw it” to my healthy tendencies when hanging with the girls. It’s the worst when I give in to gorging on wings and French fries with my husband (how can he eat so much and not gain any weight? Unfair!).

Most people think that detoxing means completely restarting your system. Before you know it, you might find yourself jumping into a three-day juice cleanse or a long week of eating all the cabbage soup your heart desires (which, let’s be honest, gets pretty boring after day one).

Detoxing doesn’t have to be so invasive. Sometimes, it can simply mean choosing to eat one meal – just one meal – that fills your body with nutrients and good energy that will keep you on track. This cranberry and brussels sprout detox salad is exactly what we’re talking about.

Nutrient Dense and Super Crunchy

This healthy salad will give you the boost you need to get you feeling good and like you’re completely on track with your health goals. It’s loaded with nutrient-dense superfoods like kale, Brussels sprouts, and broccoli, and antioxidant-rich dried cranberries. The fresh cilantro and green onions keep it feeling light and fresh while the avocado adds a craveable creaminess (not to mention healthy fats that will keep you feeling full for hours).

The best part (well, the second best part, but we’ll get to the dressing in a minute) is how quickly it all comes together. You seriously just throw the kale, Brussels sprouts, broccoli, cabbage, carrot, and cilantro in the food processor. Pulse, pulse, pulse and you’re done.

The only thing you have to cut by hand is the green onions, cranberries, and the avocado. When making a detox salad is just easier than going out to eat, that can only mean one thing – I’ll eat more salad!

Deliciously Simple Salad Dressing

What was I saying earlier about the best part? Oh yeah, the dressing. I’m mildly obsessed (okay, completely obsessed) with this dressing.

First, let’s talk about the health benefits of apple cider vinegar. I went through a phase where I drank a teaspoon of the stuff every morning! You see, unfiltered apple cider vinegar (like Bragg’s) contains the “mother,” a colony of bacteria similar to Kombucha’s SCOBY that creates vinegar’s acetic acid during fermentation.

What does all that mean? Those bacterias have been linked to creating beneficial probiotics in our gut health and may also help break down fat and prevent weight gain. In addition to its many health benefits, apple cider vinegar just tastes damn good.

The flavors of apple cider vinegar are especially delicious when combined with honey and Dijon mustard. The honey amps up the natural sweetness of the vinegar and balances out the acidity, while the Dijon mustard brings a little bit of spice and a nice level of saltiness to the dressing. Whisk it together with olive oil, and you have the perfect dressing to complement this crunchy detox salad.

It’s Easy To Eat Beautiful Food

It doesn’t hurt that this salad is seriously beautiful to look at. All those colors and flavors come together to create a super satisfying detox salad. Since it’s so easy to make, I might make a huge batch of it and enjoy this detox salad all week long!

What do you think, will this cranberry and Brussels sprout detox salad be enough to put you back on track? We’d love to hear from you. Let us know what you think in the comments!

Cranberry and Brussels Sprout Detox Salad

 

Print

Cranberry and Brussel Sprout Detox Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Yields: 6 servings | Serving Size: 1 cup | Calories: 234 | Total Fat: 12g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 71mg | Carbohydrates: 32g | Fiber: 7g | Sugar: 19g | Protein: 4g | SmartPoints: 10

Ingredients

• 1 cup kale leaves, roughly chopped
• 3 cups Brussels sprout leaves
• 2 cups small broccoli floretts
• 1 cups shredded cabbage
• 1 cup shredded carrots
• 1/2 cup fresh cilantro, roughly chopped
• 1/4 cup green onion, chopped small
• 1 cup dried cranberries, chopped
• 1 avocado, peeled pitted and dices
• 3 tablespoons olive oil
• 3 tablespoon apple cider vinegar
• 1 tablespoon honey
• 1 tablespoon Dijon mustard

Directions

1. In a food processor, pulse the kale, Brussel sprouts, broccoli, cabbage, carrot, and cilantro until fine. This may need to be done in batches as to not over fill the food processor. Transfer from the food processor to a large bowl.
2. Add the onion, cranberries, and avocado to the pulsed vegetables and mix well. In a small bowl combine the oil, vinegar, honey and Dijon. Whisk well until smooth. Drizzle over salad and toss to combine. Let set for 10 minutes before serving.

4.4.2.1

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Copyright 2012 Skinny Ms. ® All rights reserved.

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12 Clean Snacks Under 150 Calories

Greetings, fellow snackers. Yes, you. You know who you are. If you’re anything like me, you’re the one who gets hungry not once, not twice, but probably ten times a day. If only we had a list of under 150 calorie snacks, right?

Especially when I first started regularly exercising, I was hungry all. the. time. I would hit the gym early in the morning, come home, eat breakfast, head to work, and immediately crave more food.

But all I wanted was bellyfuls of carb-heavy, fatty foods, 24/7. As you can imagine, stuffing my face with Doritos and cookies all day didn’t do much to help my body get through my workouts the next morning.

Sure, I could force myself to wait until lunch and dinner, but it wasn’t pretty. I would feel grumpy, tired, and way too shaky to focus! Plus, snacking would give me a chance to take a quick break at work and get a little energy boost while I was at it.

The problem wasn’t that my body needed fuel, it was that my body wanted all the junky stuff. Making the switch to healthier, cleaner snacks was the real solution to my “hangry” problem.

Calories aren’t everything, but a good tip for keeping your snacking out of the junk zone is to only eat under 150 calorie snacks. Plus, you’ll be more likely to stick to the healthy stuff if the recipes are also:

• easy to make
• only a few ingredients
• easy to take with you
• delicious

This diverse list hits all the requirements above. From healthy baked chips to filling soups and dips, these are some under 150 calorie snacks that will fuel your next workout while also satisfying every craving.

 1. 2 – Ingredient Sour Cream Dip

I am all about fatty flavors, especially when they’re actually low-fat! Low-fat sour cream hits the spot in this super easy, super yummy dip. My favorite part of this snack is switching up what I scoop it with. Try it with chips one day and raw veggies the next, and you’ll never get tired of it.

2. Bok Choy Egg Drop Soup

Nothing is better than warming up a chilly day with a bowl of soup. Plus, I love all the nutrients and vitamins my body can get from a strong veggie broth.

3. Caramelized Cauliflower

So, I’m just as skeptical as the next person about this sudden craze to replace everything with cauliflower. But when the cauliflower totally cures my sweet tooth and gives me a low-calorie carbohydrate boost at the same time? I’m sold.

4. 5-Ingredient Butternut Squash Fritters

Give me crunchy, fried foods all day, every day, especially when they’re healthy! These fritters actually won’t slow you down with unnecessary fat and grease. Clean, low-calorie, and super easy to make a batch with only a few ingredients.

5. Skinny Sweet Potato Sticks

My favorite thing about these pretend-fries is how versatile they are. Make a batch with savory seasonings, make another batch with sweet seasonings, and mix it up!

6. 6-Ingredient Tuna Salad Stuffed Eggs

This is one of those under 150 calorie snacks I love making for other people as well. They’ll give you a fantastic protein boost during the day, and they’ll also impress your dinner guests. Win-win!

7. Veggie Platter with Pesto Hummus

For the longest time, I was so scared to make my own hummus. Now, I can’t stand buying it from the store. It’s just so easy, and so much healthier! Do yourself a favor and start with this incredible, clean, savory hummus recipe.

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Rise and Shine With These Greek Egg Muffins!

For those of us who are all about eggs for breakfast, it can be tough to find good on-the-go breakfast options. Fortunately, this Greek egg muffin recipe is about to change that.

Plenty of egg dishes are easy enough to whip up on busy mornings. But when you need something you can grab on your way to the car, a plate of scrambled eggs just isn’t going to cut it.

Egg sandwiches are an easy enough solution, but not ideal for the carb-conscious. A good old-fashioned hard boiled egg will do the trick, but it’s a pretty bland way to start your day.

If you’re looking for an easy way to enjoy a warm egg breakfast on the go, this Greek egg muffin recipe is your new go to. Just a few fresh ingredients and a muffin tin are all you need for a super easy, grab-and-go breakfast.

To enjoy these egg muffins on busy mornings all week long, just make ahead, refrigerate, and reheat. Instead of grabbing another granola bar on your way out, you can actually have a hot egg breakfast. Just pop an egg muffin in the microwave on a busy morning and start your day with a protein packed, low carb breakfast on the go.

Now, there are plenty of egg muffin recipes floating around out there. But this Greek egg muffin recipe introduces a fun departure from your traditional bacon egg and cheese breakfast.

These Greek egg muffins start your day off with fresh and flavorful ingredients. Loaded with black olives, tomatoes, and red onion, these egg muffins are a unique way to start your day. Fresh parsley and feta finish off the delicious Greek-inspired flavor profile.

To make these super easy egg muffins, just whisk together the eggs, egg whites, skim milk, salt and pepper. Then, just stir in the remaining ingredients (shown above.) One bowl is all you need for prep!

Once you’ve mixed together your ingredients, just pour the mixture into a muffin tin prepped with non-stick spray. You’ll want to fill each muffin cup about 3/4 of the way, being careful not to overfill. Then, just pop in the oven and bake for 15-20 minutes. When finished, the muffins will be lightly browned on top.

Egg muffins are also a great alternative for anyone who hates hanging out over a hot stovetop. I am always looking for oven baked alternatives to stove top recipes, so these egg muffins have been a great addition to my recipe book.

If making ahead, just store these muffins in an air tight container and refrigerate. Then just reheat quickly in the microwave or oven when you’re ready for hot breakfast on the go.

Of course, these egg muffins aren’t just for busy weekday mornings. They also make for a delicious weekend family breakfast or brunch. And because they’re so portable, they’re also a great take-along option to bring to a friend’s brunch or breakfast potluck.

Easy and portable, this Greek egg muffin recipe also brings a unique new flavor to your standard breakfast staples. Whether you’re sharing them with family or making ahead for busy weekday mornings, these egg muffins are an easy way to enjoy a hot, healthy breakfast.

Print

Rise and Shine With These Greek Egg Muffins!

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Yields: 6 servings | Serving Size: 1 egg muffin | Calories: 45 | Total Fat: 2g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 54mg | Sodium: 155mg | Carbohydrates: 2g | Fiber: 0g | Sugar: 2g | Protein: 5g | SmartPoints: 1

Ingredients

• 2 eggs
• 4 egg whites
• 1/2 cup skim milk
• 1/2 teaspoon Kosher salt
• 1/4 teaspoon ground white pepper
• 1/4 cup tomatoes, diced small
• 1/4 cup red onion, diced small
• 1/4 cup black olives, diced small
• 1 tablespoon fresh parsley, roughly chopped
• 1/4 cup fat free feta cheese, crumbled, (optional)

Directions

1. Preheat oven to 350 and spray a 6 count muffin tin with non-stick spray.
2. In a mixing bowl, combine the eggs, milk, salt and pepper. Whisk well until slightly frothy. Stir in remaining ingredients.
3. Fill muffin tin with the egg mixture, filling each muffin cup about 3/4 full. Bake for 15-20 minutes or until the egg muffins have cooked through and lightly browned on top. Serve immediately or store and reheat for a quick grab and go breakfast!

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Copyright 2012 Skinny Ms. ® All rights reserved.

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7 Best Beginner’s Workouts for Weight Loss to Start Now

I often regret getting the extra-large order of fries, but I never regret finishing a workout. And if you’re interested in working out (which you probably are if you’ve made it to this page), then we’ve got a couple of beginner’s workouts for weight loss you can check out! You won’t regret it. A year from now, you’ll be glad you started today.

With the right intentions and plenty of motivation, you can achieve anything. If you want to get in better shape, the trick is to have a solid plan when you get to the gym. Know exactly what moves you’re going to do. These routines are some of the best beginner’s workouts we have.

They’ll guide you through the moves, sets, reps, and circuits. And, most importantly, they’ll get you real, visible results!

We’ve chosen some of our top beginner workouts for weight loss and muscle gain. The moves are simple enough for beginners, and they won’t tax your heart past its capabilities. Yet, the workouts are difficult enough to push you to the limit.

We recommend starting out doing 3 to 4 of these routines per week. You can slowly work your way up, increasing the number of workouts per week and vamping up their intensity. Now is the perfect time to get started with these beginner’s workouts for weight loss. We promise, you won’t regret it.

1. Low Impact Fat Blaster

This weight loss workout is easy on the joints, making it ideal for beginners or anyone recovering from an injury. A lot of weight loss workouts use intense moves that require jumping. These moves are great for weight loss, but they can also be hard on your joints.

The five exercises in our Low Impact Fat Blaster burn calories without putting strain on your body. No sudden jumps or explosive moves.

2. 10-Minute Bodyweight Circuit for Butt and Thighs

The 10-Minute Bodyweight Circuit for Butt and Thighs requires no equipment. You can do it comfortably from almost anywhere! In your living room, in your backyard, at the park, or in the gym.

It’s a great workout for strengthening the lower body. You should feel it working your quads, hamstrings, and glutes. And since it only takes 10 minutes, it’s easy to fit into a busy schedule or pair with another routine.

3. All Butt No Thighs Workout

We designed this workout because of the number of women who want to tone, shape, and round their backside without growing their thighs. We picked some exercises that target the gluteus specifically. Do this workout once per week to give your butt a little extra oomph.

You can use it to heighten the intensity of leg day, or as it’s own solo routine. Don’t forget to properly stretch the glutes afterwards!

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21 Meal Prep Ideas to Lose Weight

Planning is everything. You wouldn’t walk into a job interview or an audition for “The Voice” without feeling totally prepared, right? Well, the same goes for weight loss. When you make the decision to lose weight, you’re taking on something pretty huge. And this pretty huge thing involves preparation; you cant just wing it and expect flawless results! You’ll need some meal prep ideas to lose weight.

One of the best forms of preparation that almost guarantees success down the road is meal prep. Meal prepping ensures you have readily available dishes for breakfast, lunch, and dinner, ultimately helping you stick to your diet. Meanwhile, it saves you a huge chunk of time, freeing up your schedule to squeeze in more luxurious activities than cooking, like going for a walk or taking a soothing bath! Not to mention you’ll have an easier time meeting your fitness goals, along with your weight loss goals! Loading up on the right nutrients and vitamins is uber-critial to achieving the physique of your dreams, and having readily accessible post-workout snacks and meals will help you smooth-sail your way towards a slimmer you.

Here at SkinnyMs., we’ve rounded up 21 scrumptious recipes you can prep ahead of time. Bursting with nutrients and designed with your weight loss in mind, these yummy meals will help you meet your goals, without letting you feel hungry or deprived. Let’s get started!

Breakfast

1. Peach, Cherry and Almond Overnight Oats

Cherries add antioxidants and fat-burning properties to this creamy, fruity breakfast treat that’ll definitely hold you over until lunch!

2. Berry Overnight Oats

This berry-licious breakfast dish is ridiculously easy to make and will save you on busy mornings!

3. Banana Walnut Overnight Oats

This drool-worthy oatmeal recipe packs all the goodness of a decadent banana walnut muffin into one guilt-free breakfast dish!

4. Overnight French Toast Casserole

We’ve skinnied up the classic breakfast treat by transforming indulgent french toast into a protein-packed, guilt-free casserole your taste buds will go wild for.

5. Overnight Slow Cooker Pumpkin Pie Steel Cut Oats: No Sugar Added

This delightful fall recipe is like diving into a luscious slice of pumpkin pie for breakfast, without the guilt of course!

6. Refrigerator Oatmeal with Bananas and Berries

This cold, deliciously thick oatmeal will greet you as you rise, packing in a boatload of nutrients and fiber to keep you full and focused for hours on end.

7. Slow Cooker Apple Cinnamon Oatmeal

Prepping this tasty, belly-warming oatmeal steals just 5 minutes of your time. Toss ingredients into your slow cooker before you hit the pillow, and you’ll wake up to the delicious autumn aroma of baked apples and cinnamon.

Next: Lunch

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