FBD: 4 Day Anti-Bloat Jumpstart

I was busy this weekend and early this week with life, that I decided not to start the Jumpstart until Wednesday.    The Flat Belly Diet is always the option I use for eating healthy and staying full and satisfied.  What's the use in eating a bunch of healthy stuff and your belly is still being stretched.

For the first four days, I have to avoid all the listed items alcohol, carbonated beverages, coffee, tea, hot cocoa, acidic fruit juices, spicy foods, fried foods, sugar alcohols (including sugar substitutes like: xylitol or maltitol), chewing gum, bulky raw vegetables, excess carbohydrates and put the salt shaker and any seasonings containing salt away; these cause bloat and water retention.

Here is the meal plan for the first four days.  I don't usually buy all the stuff on the list.  Why buy a whole box of Corn Flakes and Rice Krispies?  I'll likely just eat the Rice Krispies for the first four days.  

DAY 1

BREAKFAST

-         1/2 cup, unsweetened Applesauce

-         1 Cup Milk, nonfat skim

-         1 Cup Cereal, Corn Flakes, unsweetened

-         2 tbsp Sunflower seeds, raw

-         1 glass Sassy water

LUNCH

-         4 oz Turkey, Applegate Farms Antibiotic-Free Honey Maple

-         1 pint Tomatoes, grape

-         1 piece (1 oz) Cheese, string, light

-         1 glass Sassy water

SNACK

-         Blueberry Smoothie: Blend skim milk & frozen blueberries in blender then add flax oil

o    1 Cup Milk, nonfat skim

o    1 Tbsp Flax oil, cold-pressed

o    1 cup, unsweetened Blueberries, frozen

-         1 glass Sassy water

DINNER

-         Grilled tilapia, green beans, and roasted red potatoes drizzled with olive oil

o    1 Tsp olive oil

o    1/2 cup, roasted Potato, red with skin

o    4 oz Tilapia, fresh, grilled

o    1 cup Beans, green, fresh or frozen, steamed

-         1 glass Sassy water

Daily Analysis : Calories 1098; Carbs 117 g; Fat 33 g; protein 78 g; fiber 14 g; sodium 1546 mg

DAY 2

BREAKFAST

-         1 Cup Milk, nonfat skim

-         1 Cup Cereal, Rice Krispies

-         2 tbsp Sunflower seeds, raw

-         4 oz Pineapple, canned, tidbits, in juice

-         1 glass Sassy water

LUNCH

-         1/2 Can (3 oz) Fish, tuna, canned in water

-         1 cup Carrots, baby, steamed

-         1 piece (1 oz) Cheese, string, light

-         1 glass Sassy water

SNACK

-         Pineapple Smoothie: Blend skim milk, pineapple, and handful of ice in blender until smooth; then add

o    flax oil

o    1 Cup Milk, nonfat skim

o    1 Tbsp Flax oil, cold-pressed

o    4 oz Pineapple, canned, tidbits, in juice

-         1 glass Sassy water

DINNER

-         Grilled chicken breast with brown rice, and crimini mushrooms sauteed in olive oil

o    1 Tsp Olive oil

o    1 cup, crimini, sauteed Mushrooms, cooked

o    3 oz Chicken, breast, grilled or roasted

o    1/2 cup, steamed Rice, brown

-         1 glass Sassy water

Daily Analysis: Calories 1177; Carbs 126 g; Fat 35 g; Protein 86 g; Fiber15 g; Sodium1205 mg

DAY 3

BREAKFAST

-         1 Cup Milk, nonfat skim

-         1 Cup Cereal, Corn Flakes, unsweetened

-         2 tbsp Sunflower seeds, raw
2 tbsp Raisins, seedless

-         1 glass Sassy water

LUNCH

-         4 oz Turkey, Applegate Farms Antibiotic-Free Honey Maple

-         1 pint Tomatoes, grape

-         1 piece (1 oz) Cheese, string, light

-         1 glass Sassy water

SNACK

-         Peach Smoothie: Blend skim milk & frozen peaches in a blender and then add flax oil

-         1 cup, unsweetened Peaches, frozen

-         1 Cup Milk, nonfat skim

-         2 tsp Flax oil, cold-pressed

-         1 glass Sassy water

DINNER

-         Grilled turkey breast, green beans, and red potatoes drizzled with olive oil

o    1 Tsp Olive oil

o    1/2 cup, roasted Potato, red with skin

o    3 oz Turkey, breast cutlet, grilled or baked

o    1 cup Beans, green, fresh or frozen, steamed

-         1 glass Sassy water

Daily Analysis: Calories 1016; Carbs 117 g; Fat 25 g; Protein 75 g; Fiber 11 g; Sodium 1589 mg

DAY 4

BREAKFAST

-         2 Prunes Plums, dried, Sunsweet Ones

-         1 Cup Milk, nonfat skim

-         1 packet Cereal, Cream of Wheat, Instant

-         2 tbsp Sunflower seeds, raw

-         1 glass Sassy water

LUNCH

-         4 oz Turkey, Applegate Farms Antibiotic-Free Honey Maple

-         1 cup Carrots, baby, steamed

-         1 piece (1 oz) Cheese, string, light

-         1 glass Sassy water

SNACK

-         Strawberry Smoothie: Blend skim milk & frozen strawberries in a blender and then add flax oil

o    1 cup, unsweetened Strawberries, frozen

o    1 Cup Milk, nonfat skim

o    2 tsp Flax oil, cold-pressed

-         1 glass Sassy water

DINNER

-         Grilled chicken breast, brown rice, and sauteed yellow squash in olive oil

o    1 Tsp Olive oil

o    1 cup, sauteed Squash, yellow, cooked

o    3 oz Chicken, breast, grilled or roasted

o    1/2 cup, steamed Rice, brown

-         1 glass Sassy water

Daily Analysis: Calories 1119; Carbs 123 g; Fat 28 g; Protein 84 g; Fiber 17 g; Sodium 1412 mg