Can't get to the gym this week? Stay lean with this 5-day meal plan for fab abs and a flat stomach
It's so
true when you can hear people say, abs are made in the kitchen! Even if
you're killing it in the gym four to five times a week, careful
attention to your diet is the key to success - poor
nutrition can sabotage your workout efforts! It's important to know the
importance of having a healthy balance. This way, by harnessing the
following strategies and using our five day eating plan, you'll have all
that you need to know on how to get a flat stomach, and more importantly, a healthier one too!
- Eat three meals a day, evenly spaced. Be especially careful
not to overeat at night, as the food can sit in your stomach and
ferment, causing gas and bloating.
- Watch your portion size as large meals can also lead to fermentation, gas and bloating. Serve your meals on a side plate to regulate portions.
- Eat fruit for breakfast only, not as a dessert with meals later in the day to avoid fermentation.
- Sit down, eat slowly and really chew your food to improve digestion.
- Avoid fizzy drinks, including sparkling water. Drink still water with meals and avoid caffeine, which could interrupt digestion.
- Go pro: You can get a dose of friendly flora from sauerkraut, yogurt, temper and miso.
- Get prepped: Eat wholegrain, berries, apples, broccoli,
cauliflower and high-fiber beans such as lentils and chickpeas for a
prebiotic boost
Your beat the bloat menu:
DAY 1
Breakfast
Fruity yogurt crunch in a tall glass, layer spoonful of
probiotic yogurt, sliced watermelon and blueberries and sunflower and
flaked almonds. Drizzle with raw honey.
Lunch
Smoked salmon sandwich on rye Spread 2 thin slices of rye
bread with mustard, add 2 slices of smoked salmon, a handful of fresh
rocket and a squeeze of lemon juice.
Dinner
Fig and feta tart Make a ‘pastry’ by mixing together 25g
grated carrot, ½ tablespoon of chickpea flour, 10g grated parmesan
cheese, 1 egg and a pinch of paprika. Press into a baking tin and bake
for 20 minutes until crisp. Top with 1 slice prosciutto, 1 fig,
quartered, 10g crumbled feta cheese and a little salt and pepper. Bake
again for 20 minutes and serve with steamed broccoli.
DAY 2
Breakfast
Shredded Wheat with banana 1 Shredded Wheat with 120ml
skimmed milk, topped with 1 tablespoon of probiotic yogurt, 1 sliced
banana and a drizzle of raw honey.
Lunch
Brown rice sushi Mix together 75g cooked warm brown sushi
rice with 20ml rice vinegar and ½ tablespoon of Xylitol sweetener. Place
on a sheet of nori seaweed and top with slices of red pepper and
avocado. Roll up and serve with so ya sauce.
Dinner
Baked sweet potato with baked beans Top 1 medium baked sweet potato with 1 small pot or can of low-sugar baked beans and 1 tablespoon of probiotic yogurt.
DAY 3
Breakfast
Quinoa porridge
Simmer 50g quinoa and 150ml skimmed milk in a saucepan for 5-10
minutes until soft. Add ½ apple, peeled, cored and grated, 10g flame
raisins, a pinch of cinnamon and a drizzle of raw honey.
Lunch
Moroccan chickpea balls with beetroot dip Soften ¼ chopped
onion and ½ garlic clove in a saucepan. Put in a food processor with
100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten egg,
salt and pepper. Process to form a dough. Roll into balls and fry in a
non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt
mixed with 100g cooked, chopped beetroot.
Dinner
Glazed vegetables with feta cheese On a baking sheet,
arrange a selection of sliced carrots, zucchini, vine tomatoes and red
onion. Season, drizzle with 2 tablespoons of raw honey and add 50g
crumbled feta. Bake for 30-50 minutes until veggies are soft.
DAY 4
Breakfast
Yoghurt with kiwi and berries Top 1 small tub of probiotic yogurt with ½ sliced kiwi fruit and a handful of mixed berries. Drizzle
with 1 tablespoon of raw honey.
Lunch
Broad bean soup Soften ½ chopped onion and ½ chopped celery
stick in a little extra virgin olive oil in a saucepan. Add 250ml veggie
stock, 25g brown rice, 100g frozen broad beans, a sprig of thyme, salt
and pepper. Cover and simmer for 15 minutes until the rice is cooked.
Top with chopped mint.
Dinner
Japanese tuna parcels with wilted greens Place a 150g tuna
fillet in the center of a piece of baking paper. Top with 1 teaspoon of
grated, chopped spring onion and ½ chopped celery stick. Make a dressing
with soya sauce and a dash of dry sherry. Drizzle over the fish, top
with sesame seeds and fold the baking paper into a parcel. Bake for
10-15 minutes. Serve with brown rice or quinoa.
DAY 5
Breakfast
Coconut French toast with warm berry compote Mix together 1
egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the mix
and sprinkle with shredded coconut. Fry until golden in a pan spritzed
with olive oil cooking spray. Warm 50g mixed berries in a saucepan and
serve with the toast.
Lunch
Lentil soup with wholemeal roll Heat ½ carton of store-bought lentil soup and serve with 1 small wholemeal roll.
Dinner
Zucchini tagliatelle Soften ¼ sliced red pepper, 40g frozen
peas and ¼ sliced fennel bulb in a saucepan. Add 40ml white wine and
simmer for 5 minutes. Using a vegetable peeler, slice 1 zucchini into
ribbons. Boil in salted water for 2 minutes, drain and add to the
veggies. Top with chopped parsley and pine nuts.
