All Credits go to Diana Kelly

Kick-start weight loss with these easy-to-make belly fat-burning dishes

The principles of the Flat Belly Diet are simple: Have four 400-calorie meals a day (including one snack you can consume in the morning or afternoon), eat every 4 hours and include a serving of monounsaturated fatty acids (MUFAs) at each meal to fight belly fat. (Not sure which foods have MUFAs? Check out Flat Belly Diet Foods That Reduce Belly Fat.) Here, we've included the correct portion of a MUFA (in boldface) with every 5-minute meal—and because these dishes are calorie-controlled, they're interchangeable. For example, you may want to try a smoothie diet for breakfast or lunch—it's up to you!

Monday

Breakfast: Farm Fresh Egg & Cheese Sandwich
Drizzle one toasted whole wheat English muffin with 1 Tbsp olive oil. 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

Lunch: Italian Tuna
Blend 3 oz can chunk light tuna, drained, with 1/4 c chopped red onion, 2 Tbsp capers, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Serve with 4 RyKrisp crackers. Total calories: 346

Snack: Cherry Chocolate Smoothie
In a blender, combine 1 c fat-free milk, 1 c frozen cherries, 3 oz fat-free vanilla yogurt, and 1/4 c semisweet chocolate chips. Mix until smooth. Total calories: 402

Dinner: Tuna and Crackers
Top 6 small whole wheat crackers with 3 oz canned chunk-light water-packed tuna, drained well and mixed with 2 Tbsp pine nuts and 1 tsp canola oil mayonnaise. Have with 4 oz canned pineapple tidbits. Total calories: 416

Tuesday

Breakfast: Mediterranean Breakfast Wrap
Fill a whole wheat wrap with 1/2 c egg whites, scrambled; 1 oz feta cheese; 1 diced plum tomato; and 10 large sliced black canned olives. Total calories: 364

Lunch: Swift & Savory Combo
Pair a frozen Kashi® Turkey Fiesta Pocket Bread Sandwich with salad made from half of a head of torn romaine tossed with 2 Tbsp light balsamic vinaigrette, 1 tsp grated Parmesan cheese, and 10 large sliced black olives. Total calories: 425

Snack: Nutty Apple Dipper
Serve 2 Tbsp natural peanut butter with wedges of one large apple and 1 c fat-free milk. Total calories: 379

Dinner: California Burger
Place a veggie burger between 2 slices of sesame-sprouted whole grain bread dressed with 1 Tbsp Dijon mustard, 3 large romaine leaves, 1/2 fresh plum tomato, 2 Tbsp sliced onion, and 1/4 c sliced avocado. Total calories: 351

Wednesday

Breakfast: Vanilla Yogurt and Blueberry Smoothie
Combine 1 c skim milk, 6 oz vanilla yogurt, and 1 c fresh blueberries plus ice OR frozen blueberries in a blender. Blend for 1 minute, transfer to a glass, and stir in 1 Tbsp flaxseed oil. Total calories: 360

Lunch: Chilled Balsamic Seafood Salad
Toss in medium bowl one pouch of Chicken of the Sea Healthy Selections Light Tuna with 1/2 c cooked, chilled whole wheat pasta spirals; 2 Tbsp light balsamic vinaigrette; 1/4 c green bell pepper, diced; and 10 large sliced black olives. Total calories: 398

Snack: Almond Butter with Fresh Fruit
Spread 1 slice whole wheat bread with 2 Tbsp almond butter. Eat with 1/2 c each sliced strawberries and sliced kiwifruit. Total calories: 350

Dinner: Tex Mex Burger
Fill a toasted whole wheat bun with one black bean veggie burger, one slice reduced-fat Cheddar cheese, one Wholly Guacamole 100 Calorie Snack Pack, and five rings of fresh red onions. Total calories: 390

Thursday

Breakfast: Spanish-Style Eggs
Fry 1 whole egg with 1 egg white in 1 tsp olive oil. Place on top of 1/2 c salsa and 10 sliced large green olives. Eat with a 6-inch whole wheat tortilla. Total calories: 383

Lunch: Creamy Yogurt Indulgence
Enjoy one granola bar (140 calories) with a mixture of 5.3 oz fat-free plain Greek yogurt mixed with 1 small sliced banana and 2 Tbsp almonds. Total calories: 429

Snack: Greek Indulgence
Pair 1 oz of whole wheat pretzels with 10 large green olives, 1 c red grapes, and 1 oz reduced-fat sharp Cheddar cheese. Total calories: 371

Dinner: Meatball Parmesan Pita
Brush the inside of half of a 6-inch whole wheat pita with 1 Tbsp extra virgin olive oil, fill with 3 heated Bove's Meatballs and 1 tsp grated Parmesan cheese, and serve with 1/4 c marinara sauce for dipping. Total calories: 406

Friday

Breakfast: Cashew-Buttered Bagel
Spread one toasted multigrain bagel (160 calories) with 2 Tbsp natural cashew butter and serve with one clementine and 4 oz fat-free milk. Total calories: 427

Lunch: BBQ Smoked Turkey Wrap
Fill a 6-inch whole wheat wrap with 4 oz smoked deli turkey, 2 Tbsp BBQ sauce, and 1/4 c sliced Hass avocado. Total calories: 389

Snack: Blissful Bites
Pair 2 Tbsp hummus with 1 c sliced red bell pepper, one small whole wheat pita, 10 large green olives, and 1 large pear. Total calories: 386

Dinner: Greek Lentil Salad
Mix 1/2 c canned lentils, rinsed and drained, with 1/4 c each chopped tomato, chopped cucumber, and chopped red onion; 2 Tbsp red wine vinegar; and 1 Tbsp canola oil. Sprinkle with 1/4 c crumbled feta cheese and 2 tsp dried oregano. Total calories: 383

Saturday

Breakfast: Southwest Breakfast Tacos
Fill three soft corn tortillas with the following ingredients: 1/2 c egg whites, scrambled; 1/4 c sliced Hass avocado, 1/4 c low-fat shredded Cheddar cheese, and 1/4 c Pace Salsa Verde. Total calories: 363

Lunch: Mediterranean Salad
Toss 1/2 c chickpeas, rinsed and drained, with 1/2 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

Snack: Chocolate Banana Blast
Mix sliced 1/2 small banana and 1/4 c semisweet chocolate chips with 6 oz container unsweetened fat-free Greek-style yogurt. Total calories: 352

Dinner: Southwest Veggie Burger
Fill 1 whole wheat bun with 1 black-bean veggie burger, 1 c mixed baby greens, 1/4 c canned corn, 1/4 c sliced Hass avocado, and 2 Tbsp salsa. Total calories: 383

Sunday

Breakfast: Chocolate Raspberry Oatmeal
Mix 1/2 c dry oats (cooked with water to desired consistency) with 1/4 c semisweet chocolate chips and 1 c raspberries. Total calories: 419

Lunch: Tomato Mozzarella Pesto Salad
Layer 1 oz of fresh sliced mozzarella with two sliced plum tomatoes and five fresh sliced basil leaves, drizzle with 2 Tbsp jarred pesto sauce, and serve with one crusty whole wheat roll. Total calories: 393

Snack: Tortilla Chips and Dip
Serve 1 oz low-fat tortilla chips (like the FoodShouldTasteGood brand) with dip: 1/2 c refried beans, 1/4 c low-fat shredded Cheddar cheese, 1/4 c salsa, and 1/4 c sliced avocado. Total calories: 373

Dinner: Dijon Salmon Pita
Spread 1 whole wheat pita with 2 tsp Dijon mustard and sprinkle with 2 Tbsp pumpkin seeds, 1 tsp chopped fresh parsley, and ¼ cucumber, thinly sliced. Fill with 2 oz of canned wild salmon. Total calories: 397