How many times have you made it your goal to have a healthy week of eating clean?
And how many times did that goal fly out the window by Wednesday?
One of the hardest hurdles to jump over when it comes to eating well is preparation and a plan.
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And most of us just don’t have the time!
That’s why we’ve come up with arealisticflat-belly weekly meal planner.
After all, study after study shows that healthy home cooking is the fastest way to weight loss success.
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You’ll learn to cook simple, time-saving recipes that we bet you’ll add to your weekly rotation.
Below, you’ll find some of our favorite recipes to get you through the week.
So grab a pen and paper, get to the grocery store, and start cooking!
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You’ll start feeling slimmer, less bloated, and have more energy in no time.
That’s why this is one of our favoritehealthy breakfast ideas.
Microwave a half a cup of frozen mixed berries with a teaspoon of lemon juice until lightly defrosted.
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Add the second half of your yogurt, then the berries, and then finish with granola.
Mash half an avocado directly on the toast, and sprinkle with paprika, salt, and pepper.
Layer on two slices of tomato and top with your eggs.
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And pairing them with protein- and fiber-rich hummus makes for a near-perfect weight loss snack.
With just a single can of chickpeas, this recipe makes enough for a week’s worth of snacks!
), and throw them into a blender.
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While it’s blending, slowly drizzle in a 14 cup of olive oil until smooth and creamy.
Top with a sprinkle of paprika before serving!
We’re pulling out all the tips and tricks to make this flat-belly weekly meal planner a success.
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Tonight, you’ll be preparing dinner for two nights and three days worth of breakfast.
Toss to coat in 2 tablespoons of olive oil with 2 cloves of garlic.
Season with salt and pepper.
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They might take longer to prepare, but steel-cut oats are one of thebest types of oatmealout there.
HOW TO MAKE IT:Boil 4 cups of water in a pot.
Add one cup of steel-cut oats and simmer for 1 minute.
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Cover the pot, allow it to cool, and then store in the pot overnight in the refrigerator.
Yes, it’s that easy.
By flavor, we mean iron-rich spinach and prebiotic-providing onions.
In fact, both spinach and onions are a source ofprebiotics, a food source for your gut bugs.
Season with salt, pepper, dried thyme and oregano, and a tablespoon of Worcestershire sauce.
Combine with hands, and use two-thirds of the mixture to form 12 small meatballs.
Once cooled to touch, place both in freezer-safe containers to be used later this week.
What’s more, the blood-sugar balancing effect of the cinnamon will elongate the staying power of these oats.
Happy Monday, indeed!
HOW TO MAKE IT:Take the oats out of the pot and pour into a resealable container.
Place in the microwave for a minute, stir, and enjoy!
Season salmon with salt, pepper, and paprika, and the asparagus with salt and pepper.
Drizzle over 2 tablespoons of garlic-infused olive oil and the juice from half a lemon.
Place in oven and cook until fish flakes easily with a fork, about 16-18 minutes.
Save two-thirds of the asparagus and the second salmon fillet for leftovers.
We like putting yogurt in our smoothies to add a little fat and protein and spinach to add fiber.
And either a tablespoon of ground flaxseed or chia seeds for their anti-inflammatory omega-3s.
Blend until it reaches your desired consistency, adding water to thin if necessary.
That’ll be your protein for lunch!
Our favorite part is the simple cilantro-lime salad dressing.
Making your own dressing at home can save you 12 grams of added sugar.
Don’t believe us?
Check out these surprisingfoods with added sugar.
Adding a handful of cheddar cheese or crushed tortilla chips is optional.
Save half of the dressing for a salad later this week.
You made it through the week without red meat!
The average American eats about 3.3 oz of red meat per day.
That doesn’t mean you shouldn’t have it, though!
Experts recommend having only 3 servings of red meat a weekbut verify it’s grass-fed beef, notgrain-fed.
This source is teeming with heart-healthy omega-3s and fat-burning conjugated linoleic fatty acids.
It’s also lower in inflammatory saturated fats.
Then, cut each half into 6 wedges.
Spread the fries in a single layer on a baking sheet, and bake for about 30 minutes.
Save leftovers for tomorrow.
Lean pork tenderloin is the perfect protein for this Thai-inspired salad.
We like to top it off with two dressings that play off each other.
confirm to shop foradditive-free peanut butterto reap the most benefits.
HOW TO MAKE IT:Using leftover pork from yesterday, throw together a Thai pork salad.
Top with the rest of the cilantro-lime dressing.
We like the two-dressing combo with some peanut sauce.
But instead of using refined, inflammation-inducing white-flour pasta, we’re using a spaghetti squash.
HOW TO MAKE IT:Preheat oven to 350 degrees.
Cut a 1 pound, small spaghetti squash in half and scoop out the seeds with a spoon.
Cover with aluminum foil and bake for 50 minutes to an hour, or until tender.
Save the other half of the squash for lunch tomorrow.
It’s also fried up with oil, a fat that acts as a barrier against rapid digestion.
Heat a tablespoon of canola oil in a pan over medium-high head.
Add pork and onions and saute for 3 minutes.
Add a 1 cup of frozen peas and carrots, and 1/4 cup frozen corn.
Move veggies to the side, and crack two eggs on the other side, whisking to scramble.
Meanwhile, heat up leftover potato wedges in a cast iron skillet.
HOW TO MAKE IT:Reheat burger patty in a flat iron skillet on medium-high.
