Diet Recipes


A flavorful topping adds zing to poached chicken

TIME: 19 minutes


4 boneless, skinless chicken breast halves (about 6 oz each)

1 ruby red grapefruit

1 c cubed avocado (MUFA) (about 1 med)

4 radishes, thinly sliced

1⁄4 c chopped fresh basil leaves

1⁄8 tsp salt

4 leaves red or green leaf lettuce (optional)

1. PLACE chicken in large saucepan with 4 cups salted water, and bring to a boil over high heat. Turn off heat, cover, and let stand 15 minutes or until a thermometer inserted into thickest portion registers 160°F.

2. REMOVE peel and pith from grapefruit with knife while chicken cooks. Working over a bowl to catch juice, free each segment from its membrane and cut segments into bite-size pieces, dropping them into bowl. Add avocado, radishes, basil, and salt. Toss gently to mix.

3. DRAIN chicken (discard liquid) and cut crosswise into 1⁄2″ slices. Divide grapefruit mixture into 4 portions and add a quarter of the chicken to each, drizzling chicken with grapefruit juice. Serve over lettuce leaves (if using) and garnish with additional basil leaves, if desired.

Nutritional Info Per Serving

269 cal, 41 g pro, 9 g carb, 3 g fiber, 7.5 g fat, 1.5 g sat fat, 99 mg chol, 188 mg sodium




A creamy, sweet-tooth-satisfying dessert–and it’s good for you!

TIME: 20 minutes + chilling time


3 whole graham crackers, crushed

1 lg ripe banana, sliced

1⁄2 c sugar

1⁄4 c unsweetened cocoa powder

3 Tbsp cornstarch

1⁄8 tsp salt

3 c 1% milk

1⁄2 tsp vanilla extract

1 1⁄2  c semisweet or dark chocolate chips (MUFA)

1. DIVIDE graham cracker crumbs evenly among 6 custard cups or ramekins. Press into bottom. Top with banana, reserving a few slices for garnish.

2. MIX sugar, cocoa, cornstarch, and salt in large saucepan. Stir in milk. Whisk over medium heat until pudding thickens and comes to a boil.

3. COOK 1 minute longer. Remove from heat and stir in vanilla extract. Pour into prepared custard cups. Cover with plastic wrap and chill for at least 2 hours. Top each serving with 1⁄4 cup of the chocolate chips and garnish with reserved banana.

Nutritional Info Per Serving

391 cal, 7 g pro, 65 g carb, 4 g fiber, 15 g fat, 8.5 g sat fat, 6 mg chol, 150 mg sodium



Flatten Your Belly at Breakfast!
Our secret ingredient: Add a MUFA (monounsaturated fatty acid) to every meal

Flat Belly foods specifically target ab flab. Here are three recipes to blast the fat, starting with your morning meal.

Tropical Fruit Smoothie

Time: 5 minutes
Servings: 2

1 1/2 c frozen mango cubes or peach slices, slightly thawed, or 1 lg mango, peeled and sliced off pit
1 c hulled, halved fresh strawberries
1 c fat-free vanilla yogurt or light vanilla soy milk
1/2 c chilled mango nectar
1 Tbsp frozen pineapple juice concentrate, slightly thawed
2 Tbsp flaxseed oil* (MUFA)

1. Place mango, strawberries, yogurt, nectar, and juice concentrate in blender. If using fresh mango, add 4 or 5 ice cubes. Blend until well combined and smooth.

2. Add oil and blend just to combine. Pour into 2 glasses. Garnish each glass with a strawberry if you have extras.

Nutritional info per serving 399 cal, 8 g pro, 65 g carb, 5 g fiber, 14 g fat, 1.5 g sat fat, 2 mg chol, 86 mg sodium

*Note: Flaxseed oil should be used within 2 months. Store it in the fridge to keep it fresh.

Flat Belly Bonus

Flaxseed oil is delicate and shouldn’t be heated. To get its slimming MUFA benefits, stir it into thick soups (such as tomato or butternut squash) after cooking to add a nutty flavor.



Add protein-packed tofu to the classic Japanese dish



4 oz soba noodles

1/2 c creamy reduced-sodium natural peanut butter (MUFA)
3 Tbsp reduced-sodium soy sauce
3 Tbsp rice wine vinegar
1/2 Tbsp toasted sesame oil
2 tsp chile paste with garlic (optional), see note
1 tsp sesame seeds, toasted
4 oz light firm tofu, drained, patted dry, and cut in 1/2″ cubes
2 c shredded or grated carrots (about 2 lg)
3 scallions, thinly sliced (1/4 c)

1. PREPARE noodles per package directions. Place peanut butter in small microwaveable bowl and microwave on high 15 seconds to soften.

2. WHISK together peanut butter, soy sauce, vinegar, oil, chile paste (if using), and sesame seeds in large bowl while noodles cook. Set aside.

3. HEAT medium skillet coated with cooking spray over medium heat. Add tofu and sauté until lightly browned, about 5 minutes.

4. DRAIN pasta and add to peanut sauce along with all but 1/2 cup of the carrots. Mix until well combined. Top with tofu and remaining carrots and sprinkle with scallions. Serve immediately or chill and serve cold.

Nutritional Info Per Serving

377 cal, 16 g pro, 36 g carb, 5 g fiber, 19.5 g fat, 3.5 g sat fat, 0 mg chol, 551 mg sodium

NOTE: Chile paste is available in the ethnic food section of most supermarkets or via

Flat Belly Bonus
The fiber and protein in Japanese soba noodles (made from buckwheat) will keep you satisfied longer than a bowl of traditional pasta.



Grape tomatoes add a burst of sweetness to this pasta favorite



4 oz whole wheat penne
1/4 c olive oil (MUFA)
1 c grape tomatoes (12-15), halved
5 cloves garlic, minced
1/2 c white wine or low-sodium chicken broth
3/4 lb boneless, skinless wild salmon fillet, cut into bite-size pieces
2 Tbsp chopped fresh basil
1 Tbsp chopped fresh oregano
1 Tbsp capers, rinsed and drained

1. PREPARE pasta per package directions without adding salt.

2. HEAT oil in large skillet over medium-high heat while pasta cooks. Add tomatoes and garlic and cook 1 to 2 minutes. Raise heat to high and add wine, salmon, basil, oregano, and capers and cook until salmon is just opaque, about 4 minutes.

3. DRAIN pasta and add to skillet. Toss with tomatoes and salmon to combine. Divide equally among 4 bowls. Sprinkle with additional basil and oregano, if desired.

Nutritional Info Per Serving

385 cal, 21 g pro, 25 g carb, 3 g fiber, 20 g fat, 2.5 g sat fat, 47 mg chol, 111 mg sodium


Walnut-Crusted Chicken Breasts
with Pomegranate Syrup

35 minutes | 4 servings | 403 calories
MUFA: walnuts

No wonder pomegranates are popular—they’re a great source of antioxidants, and they taste wonderful, like a combination of apples, mixed berries, and citrus—a fruit salad in a glass! With so many pomegranate juice blends now available, feel free to experiment with your favorite in this recipe—just make sure to use a brand that’s labeled 100 percent fruit juice.


  • 1 egg
  • 1 tablespoon water
  • 1/2 cup walnuts, finely chopped
  • 1/4 cup whole grain bread crumbs
  • 1/2 teaspoon salt
  • 4 boneless, skinless chicken breast halves (5 ounces each)
  • 2 cups pomegranate juice
  • 1 tablespoon honey
  • 2 teaspoons minced
    crystallized ginger
  • 6 cups mesclun or mixed greens


  1. Preheat the oven to 425°F.
    Coat a baking sheet with cooking spray.
  2. Whisk the egg with the water in a shallow dish. Combine the walnuts, bread crumbs, and salt in another shallow dish. Dip the chicken into the egg and then the nut mixture. Place on the prepared baking sheet and coat with cooking spray.
  3. Bake, turning once, for 15 minutes or until a thermometer inserted in the thickest portion registers 165°F. Let rest for 10 minutes, then slice the breasts.
  4. Meanwhile, bring the pomegranate juice, honey, and ginger to a boil. Boil for about 15 minutes or until reduced by half. Remove from the heat and set aside.
  5. Arrange the mesclun on 4 plates. Place the chicken on top and drizzle with the pomegranate syrup.

Nutrition per serving:
403 calories
39 g protein
34 g carbohydrates
13 g fat
2 g saturated fat
135 mg cholesterol
496 mg sodium
3 g fiber

Source: Flat Belly Diet Cookbook

1.) Farm Fresh Egg & Cheese Sandwich

Drizzle one toasted whole wheat English muffin with 1 Tbsp Olivado Avocado Zest Oil (MUFA). Fill the muffin with one large poached egg, 1 slice reduced-fat Swiss cheese, and half of a medium vine-ripened tomato, sliced.

Total calories: 387

2.) Salmon & Snow Pea Pasta

Toss 1 cup cooked (2 oz dry) Barilla Whole Grain Rotini with 1 Tbsp extra virgin olive oil (MUFA), 1 tsp minced garlic, 1/4 cup canned drained and rinsed salmon, and 1/2 cup snow peas.

Total calories: 422

3.) Chilled Balsamic Seafood Salad

Toss in medium bowl one pouch of Chicken of the Sea Healthy Selections Light Tuna with 1/2 cup cooked, chilled whole wheat pasta spirals; 2 Tbsp light balsamic vinaigrette; 1/4 cup green bell pepper, diced; and 10 large sliced black olives (MUFA).

Total calories: 398

4.) Mediterranean Breakfast Wrap

Fill a 100% whole wheat wrap with 1/2 cup egg whites, scrambled; 1 oz feta cheese; 1 diced plum tomato; and 10 large sliced black Lindsay Naturals Olives (MUFA).

Total calories: 364

5.) FoodShouldTasteGood Buffalo Tortilla Chips

Serve 1 oz FoodShouldTasteGood Buffalo Tortilla Chips with dip: ½ cup refried beans, ¼ cup low-fat shredded Cheddar cheese, ¼ cup salsa, and ¼ cup sliced avocado (MUFA).

Total: 373 calories

6.) Cashew-Buttered Bagel

Spread one toasted Rudi’s Organic Bakery Multigrain Bagel with 2 Tbsp natural cashew butter (MUFA) and serve with one clementine and 4 oz fat-free milk.

Total calories: 427

7.) Nutty Apple Dipper

Serve 2 Tbsp Peanut Butter & Co. Mighty Maple (MUFA) with wedges of one large apple and 1 cup fat-free milk.

Total calories: 379

8.) Banana Split Oatmeal
Cook 1/2 c dry old-fashioned oats with water (to desired consistency) and top with 1/4 c microwave frozen strawberries, 1/4 c sliced banana 1 Tbsp semisweet chocolate chips, and 2 tbsp almonds (total calories=359)

9.) Vanilla Fruit-and-Nut Parfait
Mix 11/2 cup whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1c blueberries, and 2 tbsp almonds (total calories=354

10.) Apple Pie Smoothie
Blend 1/2 cup fat-free or soy milk; 6 oz fat-free vanilla yogurt; 1 tsp apple pie spice; I medium apple, peeled, cored, and chopped; 2 tbsp cashew butter; and a handful of ice. Transfer to a glass and eat with a spoon (total calories=390)