The 1-Day Slimdown Menu
By Sarah-Jane Bedwell
You’ve worked hard to tone your core—now eat right to show it off.
You’ve owned those tough core workouts and targeted ab routines; now what you don’t want is a diet that will sabotage your hard work. Stay away from high-sodium foods and too much fiber (both can lead to a swollen belly) and try this one-day plan day that’s the perfect balance of fiber, protein, and vitamins and minerals to de-bloat and detoxify. After all, the world deserves to see that killer core.
BREAKFAST: Overnight Oats
Core Slimmer: While the oats and chia seeds supply fiber, the real winning ingredient here is the lemon water. Lemon acts as a natural diuretic, which can help to flush your body of any water it’s retaining.
Combine ½ cup rolled oats, ½ cup almond milk, 1 teaspoon honey, 1 teaspoon vanilla extract and let sit overnight. In the morning, top with 1 tablespoon chia seeds and 1 small sliced banana. Serve with 8 ounces of water with lemon on the side.
350 calories, 8 g fat, 1 g saturated fat, 59 g carbohydrates, 9 g fiber, 9 g protein
Related: 9 High-Fat Foods that Are Actually Good For You
SNACK: Yogurt With Berries
Core Slimmer: Probiotics in the yogurt, a.k.a. good bacteria and a crucial part of the intestinal track, can help beat the bloat.
Top 1 cup of non-fat Greek yogurt with ½ cup fresh berries.
130 calories, 0 g fat, 0 g saturated fat, 19 g carbohydrates, 1 g fiber, 13 g protein
LUNCH: Salad With Roast Chicken
Core Slimmer: Grilled chicken is a great lean protein source that will fill you up without excess fat that can slow the digestive process and make you feel sluggish.
Top a mixed green salad topped with chopped vegetables and grilled chicken breast and 2 tablespoons of light balsamic vinaigrette dressing. Serve with at least 16 ounces water.
150 calories, 5 g fat, 1 g saturated fat, 6 g carbohydrates, 1 g fiber, 17 g protein
SNACK: Chocolate Avocado Smoothie
Core Slimmer: Here, the banana is a great prebiotic source, which serves as food for the probiotics to ultimately promote healthy digestion and reduce cravings.
Blend ½ very ripe avocado, 2 tablespoons cocoa powder, 1 small frozen extra-ripe banana, ⅓ cup of milk together until smooth.
310 calories, 17 g fat, 3.5 g saturated fat, 41 g carbohydrates, 11 g fiber, 8 g protein
Related: 20 Superfoods For Weight Loss
DINNER: Pasta With Sundried Tomatoes
Core Slimmer: The key ingredient in this meal is the whole-grain pasta, a good source of fiber, which can promote regularity helping to decrease the amount of waste build-up in the gastrointestinal tract.
Cook ½ cup whole grain pasta al dente according to package directions. While pasta is cooking, heat a large skillet over low-heat. Add ½ tablespoon pine nuts and toast, until golden brown. (Watch carefully as they brown fairly quickly.) Remove nuts from pan and set aside. Heat ½ tablespoon olive oil in the skillet. Add ½ teaspoon minced garlic, ¼ cup yellow onion, 1 tablespoon sun dried tomatoes and 3-ounces shredded rotisserie chicken to the skillet and cook until the onion begins to soften and chicken is warmed through, about 5-7 minutes. Drain pasta and add pasta to the skillet. Add 1 cup raw spinach to the skillet. Stir until the spinach just begins to wilt. Toss in the pasta with pine nuts and add salt and pepper to taste. Sprinkle with 1 teaspoon Parmesan cheese, if desired. Serve with at least 8 ounces water.
450 calories, 22 g fat, 4.5 g saturated fat, 35 g carbohydrates, 5 g fiber, 33 g protein
SNACK: Peppermint Tea
Core Slimmer: Peppermint has been shown to have a soothing effect on inflammation that may be affecting your digestive tract.
1 cup decaffeinated peppermint tea
0 calories, 0 g fat, 0 g saturated fat, 0 g carbohydrates, 0 g fiber, 0 g protein
(Photos: Brook Pifer/Getty; minadezhda/Getty; Fleur Schinning Photography/Getty; seven/Getty; Lecic/Getty; dulezidar/Getty; George Dolgikh/Getty)
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