10 Flat Belly Morning Meals

                              Delicious ways to blast belly fat at breakfast

 With these 10 satisfying recipes, you'll load up on the Flat Belly Diet's magic ingredient: MUFAs (monounsaturated fatty acids). This good-for-you fat helps target stubborn tummy fat and can be found in foods such as avocados, olive oil, and even dark chocolate! 

So whether you're running off to work, making breakfast for the family, or entertaining friends for a weekend brunch, we've got the perfect morning meal for you. 

Banana Pancakes With Walnut Honey

This easy pancake mix recipe contains more fiber than most store-bought varieties and can serve double-duty for waffles and fruit crepes recipes.

TIME: 30 minutes
SERVINGS: 4

Ingredients:

Pancakes
1 and 1/3 c Easy Pancake Mix or store-bought, trans-fat free pancake mix
1/4 tsp ground cinnamon
1 c low-fat buttermilk
1/4 c water
1 egg
1 Tbsp canola oil
1 tsp vanilla extract
1 large banana, halved lengthwise and cut thin slices
1/2 c fresh raspberries

Walnut Honey
1/2 c walnuts, chopped  (MUFA)
1/3 c honey
1 Tbsp water

Directions:

1. Combine the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil, and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside.

2. Combine the walnuts, honey, and water in a small bowl.

3. Coat a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant 1/4 cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.

Nutrition Info Per Serving: 425 cal, 10 g pro, 67 g carb, 15 g fat, 2 g sat fat, 55 mg chol, 387 mg sodium, 5 g fiber

Easy Pancake Mix

TIME: 5 minutes
SERVINGS: 12

Ingredients:

1 and 1/2 c all-purpose flour
1 and 1/2 c whole wheat pastry flour
6 Tbsp yellow cornmeal
6 Tbsp sugar
1 Tbsp baking powder
1 tsp baking soda
1/2 tsp salt

1. Combine the all-purpose flour, pastry flour, cornmeal, sugar, baking powder, baking soda, and salt in a bowl and mix well. 

2. Store in a cool, dry place.

Nutrition Info Per Serving (1/12 of recipe, 1/3 cup per serving): 130 cal, 3 g pro, 29 g carb, 0.5 g fat, 0 g sat fat, 0 mg chol, 303 mg sodium, 2 g fiber

Tropical Fruit Smoothie

This cool, refreshing smoothie will remind you of a Caribbean vacation at first taste. Sip slowly and enjoy.

TIME: 5 minutes
SERVINGS: 2

1 1/2 c frozen mango cubes or peach slices, slightly thawed, or 1 large 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.

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

Flat Belly BonusFlaxseed 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.

Nutrition Info Per Serving: 399 cal, 8 g pro, 65 g carb, 14 g fat, 1.5 g sat fat, 2 mg chol, 86 mg sodium, 5 g fiber

Huevos Rancheros

This flavorful breakfast is chock-full of fresh herbs and veggies.

Like your eggs spicy? Add a dash of hot-pepper sauce for more kick.

Total calories per serving: 331

TIME: 30 minutes
SERVINGS: 4

1 tsp ground cumin
1 can (15 ounces) no-salt added pink beans, rinsed and drained
4 scallions, sliced
1 small red bell pepper, cut into thin strips
1/2 c reduced-sodium chicken broth
2 cloves garlic, minced

4 eggs
1 c sliced avocado (MUFA)
4 Tbsp fat-free Greek-style yogurt
4 Tbsp salsa
8 (6") corn tortillas, toasted
Dash of hot-pepper sauce

1. Heat a 10" nonstick skillet over medium-high heat. Add the cumin and cook, stirring occasionally, for about 30 seconds or until fragrant. Add the beans, scallions, bell pepper, broth, and garlic. Bring to a boil, then reduce the heat so the mixture simmers. Cook for 8 minutes or until the vegetables are tender and most of the broth is evaporated. With the back of a large silicone or wooden spoon, smash the beans until they are lumpy.

2. Use the back of the spoon to make 4 indentations in the beans. Working one at a time, break each egg into a custard cup and pour in each indentation. Cover and cook for about 8 minutes or until the eggs are cooked to the desired doneness.

3. Scoop each portion of egg-topped bean mixture onto a plate. Scatter the avocado slices over and around the beans. Top each serving with 1Tbsp of the yogurt and 1Tbsp of the salsa. Serve with the tortillas and hot-pepper sauce, if desired.

Recipe Tip
Make it a Flat Belly Meal: Serve with 1 c reduced-sodium tomato juice (53). Total Meal: 384 calories

Nutrition Info Per Serving (1 quarter of recipe): 331 cal, 16 g pro, 42 g carb, 12 g fat, 3 g sat fat, 1 mg chol, 245 mg sodium, 10 g fiber

Eggs Florentine with Sun-Dried Tomato Pesto

If you're a brunch fan, invite some friends over next weekend and impress them with this belly-busting creation.

 Don't worry if you've never poached an egg before—the dash of vinegar in the water helps this egg white hold its shape.

TIME: 30 minutes
SERVINGS: 4

Total calories per serving: 175

1 tsp olive oil
1 package (9 ounces) pre-washed spinach
1/3 c fat-free Greek-style yogurt
1/4 c sun-dried tomato pesto (MUFA)
1 tsp vinegar
Pinch of salt
4 large eggs
2 whole grain English muffins, split and toasted
Freshly ground black pepper

1. Heat the oil in a large nonstick skillet over medium-high heat. Add the spinach and cook (in batches, if necessary) until wilted.

2. Combine the yogurt and pesto. Stir 1/4 c into the spinach and remove from the heat. Cover to keep warm.

3. Meanwhile, heat a medium saucepan containing 1" of water to a boil over high heat. Add the vinegar and salt and reduce the heat to low. Break an egg into a custard cup and gently tip the egg into the water. Repeat with the remaining 3 eggs. Cover and simmer, shaking the pan 2 or 3 times, for 3 to 5 minutes for a soft-cooked yolk or until the whites are completely set and the yolks begin to thicken.

4. Place an English muffin half on each of 4 warm plates. Spoon 1/4 of the spinach onto each muffin. Remove the eggs with a slotted spoon, and drain over paper towels (still in the spoon), before placing on the spinach.

5. Stir 1 Tbsp of the poaching liquid into the yogurt mixture to make it smoother. Spoon evenly over each egg and grind some pepper over the top.

Nutrition Info Per Serving (1/4 of recipe): 175 cal, 12 g pro, 21 g carb, 6 g fat, 2 g sat fat, 212 mg chol, 462 mg sodium, 5 g fiber

Cranberry-Pecan Scones

These nutty scones make a delicious, sweet morning treat.

Whip up a batch of these nutty, fruity scones on the weekend and wrap the leftovers individually in plastic wrap before storing in the freezer. Pull one out to thaw before you head to bed and you'll have the perfect grab-and-go breakfast.

TIME: 40 minutes
SERVINGS: 8

2 c whole wheat pastry flour
1 c pecans, chopped (MUFA)
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 and 1/4 c low-fat vanilla yogurt
2 Tbsp canola oil
1 tsp freshly grated orange zest
2/3 c dried sweetened cranberries

1. Preheat the oven to 400°F. Lightly coat a 9" round baking pan with cooking spray.

2. Whisk together the flour, pecans, baking powder, baking soda, and salt in a large bowl.

3. Whisk together the yogurt, oil, and orange zest in a small bowl.

4. Make a well in the center of the flour mixture and add the yogurt mixture and cranberries. Stir just until blended.

5. Press into the prepared pan. Score the dough with a knife to form 8 triangles. Bake for 20 to 25 minutes or until lightly browned and a wooden toothpick inserted in the center comes out clean.

Recipe Tip
Make It A Flat-Belly Meal: Serve with 1 cup fat-free milk (80) and 1/2 cup canned mandarin oranges (80). Total Meal: 370 calories

Nutrition Info Per Serving (1 scone): 308 cal, 6 g pro, 38 g carb, 15 g fat, 1.5 g sat fat, 2 mg chol, 350 mg sodium, 5 g fiber

Granola Parfait

This elegant parfait is the perfect way to start any morning, and it's so easy to put together!

Feel free to swap out the banana or raspberries for blueberries, strawberries, blackberries, or peaches. Try a different combination each week!

TIME: 5 minutes
SERVINGS: 2

1 banana, sliced
1 c raspberries
1 container (5.3 ounces) fat-free Greek-style yogurt
1 ½ c Granola recipe or store-bought granola.

Directions for Granola Parfait:Layer the banana, raspberries, yogurt, and granola in 2 tall glasses and serve immediately.

Nutrition Info Per Serving (1 parfait): 420 cal, 14 g pro, 67 g carb, 13 g fat, 1 g sat fat, 0 mg chol, 140 mg sodium, 14 g fiber

Granola Recipe

TIME: 45 minutes
SERVINGS: 1

2 c oatmeal
1 and 1/4 c walnuts, chopped (MUFA)
1/2 c unprocessed bran
1/3 c ground flaxseed
1/3 c apple juice
1/2 c maple syrup
1 tsp minced crystallized ginger
1 c dried apples, chopped
1/3 c dried sweetened cranberries

1. Preheat the oven to 300°F. Coat a rimmed baking sheet with cooking spray. Combine the oats, walnuts, bran, and flaxseed in a large bowl.

2. Combine the juice, syrup, and ginger in a small saucepan. Cook over medium heat until the mixture simmers. Pour over the oats, stirring to coat.

3. Spread onto the prepared baking sheet. Bake for 25 to 35 minutes or until lightly browned, stirring twice. Place in a bowl and stir in the apples and cranberries.

Nutrition Info Per Serving for Granola (1/10 of recipe): 294 cal, 7 g pro, 43 g carb, 12 g fat, 1 g sat fat, 0 mg chol, 112 mg sodium, 8 g fiber

Red Pepper-Scallion Corn Muffin

Treat your taste buds to a zesty kick in the morning with these fat-fighting muffins.

When buying canned corn, look for vacuum packed on the label; this variety is higher in fiber, which helps quell hunger.

TIME: 55 minutes
SERVINGS: 6

2 Tbsp + 1/4 c canola oil (MUFA), divided
1 large red bell pepper, coarsely chopped
4 scallions, thinly sliced
1 1/2 c yellow cornmeal
1/2 c whole grain pastry flour
1 3/4 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
1/8 tsp freshly ground black pepper
1 c fat-free plain yogurt
1 large egg
2 large egg whites
2 tsp brown sugar
3/4 c drained canned vacuum-packed corn kernels (about 1/2 an 11-ounce can)

1. Preheat oven to 350°F. Coat Texas-size, 6-cup muffin tin with cooking spray or line with paper baking cups.

2. Warm 2 Tbsp of the oil in medium skillet over medium heat. Add bell pepper and cook, stirring, 5 minutes or until tender. Add scallions. Cook, stirring, 1 minute or until softened. Remove from heat and let cool 5 minutes.

3. Stir together cornmeal, flour, baking powder, salt, baking soda, and black pepper in large bowl. In medium bowl, whisk together yogurt, egg, egg whites, sugar, and remaining 1/4 c oil. Fold in bell pepper mixture and corn. Fold into dry ingredients until just moistened.

4. Divide batter evenly among prepared muffin cups. Bake 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 5 minutes. Remove muffins from pan to cool completely on wire rack.

Nutrition Info Per Serving: 345 cal, 9 g pro, 47 g carb, 16 g fat, 1.5 g sat fat, 36 mg chol, 491 mg sodium, 4 g fiber

Fruity-Nutty Oatmeal

This hearty breakfast recipe is a satisfying start to a day of healthy eating.

TIME: 18 minutes
SERVINGS: 4

1 c water
2 1/2 c fat-free milk, divided
1 1/4 c old-fashioned rolled oats Pinch of salt (optional)
1 large pear or med Granny Smith apple, cored and cut into 1/4" pieces (about 1 1/2 c)
1/2 c dried sweetened cranberries
1/4 c dark or golden raisins
1/2 c chopped walnuts (MUFA)
2 tsp brown sugar 

1. Bring water and 1 1/2 c of the milk to a boil in large, heavy saucepan over high heat. Stir in oats and salt (if using). Reduce heat to medium-low and simmer 3 minutes, stirring often, until oats start to soften.

2. Stir in pear. Cover and simmer about 3 minutes more or until it is tender but still a bit crisp. Stir in cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.

3. Divide evenly among 4 warm bowls. Sprinkle each with 2 Tbsp of the walnuts and 1/2 tsp of the sugar. Top each bowl with 1/4 c of the remaining milk.

Nutrition Info Per Serving: 353 cal, 11 g pro, 57 g carb, 12 g fat, 1.5 g sat fat, 3 mg chol, 70 mg sodium, 6 g fiber

Low-Fat Frittata with Smoked Salmon and Scallions

Try this quick, healthy meal for brunch or lunch

TIME: 25 minutes
SERVINGS: 6

2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmed and chopped
6 large egg whites
4 large eggs
1/4 c cold water
1/2  tsp dried tarragon or finely chopped fresh tarragon
1/2 tsp salt
2 oz thinly sliced smoked salmon, cut into 1/2"-wide pieces
3/4 c black olive tapenade (MUFA)

1. Preheat oven to 350°F.

2. Heat heavy 8" ovenproof sauté pan over medium heat 1 minute. Add oil and heat 20 seconds. Add scallions and sauté, stirring periodically with spatula, about 2 minutes or until soft.

3. Combine egg whites, eggs, water, tarragon, and salt in medium bowl. Whisk to blend. Season with freshly ground black pepper. Pour mixture into pan and lay salmon on top. Cook, stirring periodically, about 2 minutes or until partially set.

4. Transfer pan to oven and cook 12 to 14 minutes or until firm, golden, and puffed. Remove from oven. Use spatula to release frittata from pan. Gently slide onto warm serving platter, slice, and serve with 2 tablespoons of the tapenade.

Make it a Flat Belly Diet Meal
For a well-balanced dish, thaw 1/2 cup of frozen dark sweet cherries (45 calories) and combine with 1 cup of fat-free plain Greek-style yogurt (112 calories). Top with 1/4 cup of toasted whole oats (75 calories).

Nutritional Info Per Serving:186 cal, 10 g pro, 1 g carb, 0 g fiber, 15 g fat, 2.5 g sat fat, 143 mg chol, 535 mg sodium

Peanut Butter and Banana Smoothie

Natural peanut butter lends texture to this hearty breakfast drink

SERVINGS: 1

½ cup fat-free milk
½ cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter (MUFA)
¼ very ripe banana
1 Tbsp honey
4 ice cubes

Combine the milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass and serve.

Nutritional Info Per Serving
410 calories, 19 g protein, 50 g carbohydrates, 16 g fat, 2 g saturated fat, 5 mg cholesterol, 289 mg sodium, 3 g fiber

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