From Prevention & AOLHealth

If you think you’re too busy to lose weight, we have one word for you: MUFA (pronounced “moofah”). Also known as “monounsaturated fatty acids,” these plant-based compounds are the basis of the Flat Belly Diet, which can help you drop pounds and reduce belly fat. The even better news? Delicious foods such as olives, nuts and seeds, avocados, oils, and dark chocolate are some of the best sources of these healthful fats.

Our dietitians have developed a week’s worth of unique Flat Belly Diet-approved meals and snacks that are easy to prepare and ready in five minutes or less, so you can slim down without stress. Research shows that eating this way may put you on your way to weight loss success: A study commissioned by Prevention at the Yale-Griffin Prevention Research Center found that overweight women who followed the diet for 28 days lost 8.4 pounds and nearly 2 inches around the waist. Choose four meals a day from this list (organized by MUFA so you can easily find a meal that suits your mood) — and you’ll save time, flatten your belly, and boost your health.

MUFA Olives

HUMMUS, OLIVE AND TOMATO Spread 2 tbsp. hummus on each half of a toasted whole wheat English muffin. Top each half with 5 thinly sliced olives and a slice of tomato. Have 1 medium orange. Total calories: 362

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

WAFFLES FLORENTINE Prepare 2 whole grain waffles and spread with 2 tbsp. black olive tapenade. Top with 1/2 c egg whites, scrambled in cooking spray, and 3/4 c spinach leaves. Have 1/2 c green or red grapes. Total calories: 393

ROAST BEEF SANDWICH Toast 2 slices whole wheat bread and spread with 2 tbsp. green olive tapenade. Top with 3 oz. organic deli roast beef. Have 1 medium pear. Total calories: 400

GRAB & GO CHEESE & CRACKERS Mix 1/2 c fat-free cottage cheese with 1 c chopped red bell pepper and 10 sliced large black olives. Serve with 6 small whole wheat crackers. Have 1 medium apple. Total calories: 378

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 6″ whole wheat tortilla. Total calories: 383

MUFA Nuts & Seeds

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

MANGO WALNUT SALAD Top 3 c spinach with 1/2 c chopped mango, 1/4 c sliced red bell pepper, 4 chopped baby carrots, 2 tbsp. walnuts, 2 tbsp. vinaigrette, and 1 tbsp. raisins. Eat with 1/2 large whole wheat pita. Total calories: 395

HAZELNUT PEAR CRACKERS Spread 4 RyKrisp crackers with 2 Laughing Cow Light Garlic & Herb Wedges and top with 1 sliced medium pear and 2 tbsp. hazelnuts. Total calories: 383

CHICKEN LETTUCE WRAPS Spread 6 Bibb lettuce leaves with 2 tbsp. hummus and top with 3 oz. sliced grilled chicken and 2 tbsp. walnuts. Also have 1 c raspberries and 6 small whole wheat crackers. Total calories: 405

TAHINI TUNA PITA Blend 3 oz. can chunk light tuna, drained, with 2 tbsp. tahini, 2 tbsp. chopped parsley, and finely shredded 1/2 small carrot. Stuff into 4″ whole wheat pita. Total calories: 364

SUMMER TOMATO SALAD Layer 1 c arugula with 2 sliced tomatoes, 2 oz. thinly sliced part-skim mozzarella, and 5 thin slices red onion. Dress with 2 tbsp. pine nuts; 1 tsp. olive oil; and balsamic vinegar, salt, and pepper to taste. Total calories: 391

MUFA Avocado

AVOCADO TOMATO HERBED WRAP Spread 1 whole wheat wrap with 2 Laughing Cow Light Garlic & Herb Wedges and fill with 1 sliced small tomato, 1/4 c sliced Hass avocado, whole basil leaves, and 1 tsp. balsamic vinaigrette. Total calories: 367

AVOCADO MANGO SALAD Mix 1 cubed mango with 1/4 c diced Hass avocado and 2 tbsp. minced cilantro. Squeeze with juice of 1/2 lime and sprinkle with ground red pepper. Serve with wedges of 1 toasted large whole wheat tortilla. Total calories: 367

DIJON EGG SANDWICH Scramble 1/2 c egg whites in cooking spray. Place on toasted whole wheat English muffin spread with 1 tbsp. Dijon mustard and top with 1 oz. reduced-fat Monterey Jack cheese and 1/4 c cubed Hass avocado. Total calories: 386

AVOCADO BRUSCHETTA Spread 2 slices toasted whole wheat bread with 1/4 c sliced Hass avocado, mashed, and top with 2 sliced small tomatoes and salt and pepper to taste. Have 1 medium apple. Total calories: 374

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

MUFA Oils

CHEESY BEAN DIP Mix 3/4 c rinsed and drained kidney beans, mashed, with 1/4 c diced onion, 1 tbsp. walnut oil, and 1 tbsp. balsamic vinegar. Sprinkle with 1/4 c shredded reduced-fat Cheddar cheese and microwave on medium until cheese is melted. Serve with 1 c sliced red bell pepper for dipping. Total calories: 389

SIMPLE SALMON SANDWICH Mix 3 oz. canned boneless, skinless wild salmon, drained, with 1/4 c chopped red bell pepper, 2 tbsp. lemon juice, and 1 tbsp. olive oil. Top with romaine lettuce leaves and serve on whole wheat roll. Total calories: 413

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

SESAME SLAW Mix 2 c broccoli slaw with 1/4 c red bell pepper slices, 1/4 c chopped canned water chestnuts, 1 segmented medium orange, 2 Tbsp. sesame seeds, 2 Tbsp. rice wine vinegar, and 1 Tbsp. sesame oil. Total calories: 348

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

MUFA Dark Chocolate

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

GRAB & GO CHOCOLATE CHERRY TRAIL MIX Toss together 1/2 c whole grain O’s cereal, 1/4 c semisweet chocolate chips, and 1 oz. dried cherries. Drink 1/2 c fat-free milk. Total calories: 429

STRAWBERRY CHOCOLATE COTTAGE CHEESE Sprinkle 1 c fat-free cottage cheese with 1/4 c semisweet chocolate chips and 1/4 c sliced strawberries. Sprinkle with chopped mint leaves. Total calories: 379

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

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

BLUEBERRY WAFFLE Top 1 frozen whole grain waffle, toasted, with 1/4 c semisweet chocolate chips and place in toaster oven or oven set to 350°F to slightly melt chips. Top with 1/4 c blueberries and 2 oz. fat-free vanilla yogurt. Total calories: 350

Related Posts

• Detox Diets: What Works, What Doesn't By Karen Asp (AOLHealth) Nobody does diets better than Hollywood, and when stars want to slim down fast, they often turn to cleanses. "Through cleanses or detox diets, which are usually low-calorie, liquid diets, you experience fast, significant but short-term weight loss," says Andrea Giancoli, M.P.H., R.D., spokesperson for the......
• 50 Free DIY Bath & Body Recipes From TracyReneesTreasures.com Click here for the first 10 recipes! 11. Bath Cookies 2 cups finely ground sea salt 1/2 cup baking soda 1/2 cup cornstarch 2 tbs. light oil 1 tsp. vitamin E oil 2 eggs 5-6 drops essential oil Preheat oven to 350 F. Mix together all the ingredients.......
• Eating for Weight Loss: A Little Goes a Long Way Making healthy food choices is an essential part of any weight loss program, and knowing what to eat can help dieters prepare meals that are wholesome and maximize calorie burn and fat loss. Metabolism Boosters A study published in the April 2004 issue of Obesity Research determined that dieters......
• Thinner people have more 'brown fat' than heavier people; may help in weight loss BY Rosemary Black DAILY NEWS Feeling fat? If yours is brown, chances are you’re not as chubby as you think you are. Scientists have discovered that thinner people have more "brown fat" than heavier people. Unlike regular white fat, brown fat actually burns calories for heat -- at least in......
• Top Flat Belly Foods From Prevention.com If you've been unsuccessful in losing weight around your middle, here's some good news! The key ingredients found in the Flat Belly Diet—"MUFAs" (monounsaturated fatty acid—a healthy fat!) hold the power to truly change your body and specifically target hard-to-lose belly fat. Pair these fabulous foods with a......

Related Websites

• Red Pepper & My Healthy Veggie Meal: All peppers are rich in vitamins A, C, and K, but Red Peppers are simply bursting with them plus considered to be a great source of Vitamin B6. This very nutritious vegetable and the antioxidants it contain help preventing cell damage, cancer, and diseases related to aging. Further more, Red......
• Weight Loss Strategies - Read Nutrition Labels Ignorance may be bliss but it can sabotage a weight loss plan. To lose and keep off weight you will need to watch what you eat. This means learning to read nutrition labels.Nutrition Labels.Nutrition labels provide us with important information about serving sizes, calories, and ingredients. The top half of......
• More Nutrition Tips For Fat Loss Success Today I was asked a question by one of the UHW Inner Circle Members and I thought I would share my response here because it ended up being filled with a ton of great nutrition tips. "What can I do to lose weight at a reasonable pace, keep it off,......
• How I lost weight by saving money I discovered an unexpected side benefit to reducing the amount of money that I spent eating out: I lost weight and felt better. Apparently processed foods really are  that bad for you. I used to buy a Poptart in the mornings, run to a fast food place for a chicken......
• Shrimp Dumplings (har gau) Today, we'd like to share a special recipe we've made for years, more than 20, in fact. It's for shrimp dumplings, the kind that you might find in a Chinese restaurant as an appetizer or part of a Dim Sum buffet. 1 pkg won-ton wrappers 1 pound raw shrimp 2......