When people ask me what’s so unique about the Zero Belly meal plan, I tell them this: It involves eating food.
By that I mean real food—food with the power to reverse the fat-gene switches that are triggered by our modern processed diets and set us back on the path to perfect health. In fact, studies show that the more processed food you eat, the greater your weight—even if you eat the same number of calories. It all goes back to inflammation, and why I built Zero Belly to calm the fire and turn off the fat-storage genes that processed foods turn on.
To make sure you’re eating a meal or snack that fits into the Zero Belly meal plan—at home or at your favorite restaurant—ask yourself: Where’s my protein? Where’s my fiber? Where’s my healthy fat? If you’ve got all three covered, chances are you’re well on your way to Zero Belly. In the meantime, here are three days’ worth of delicious meals and snacks to get you on your way to your best body ever.
12 Kitchen Swaps All Athletes Make >>>
BREAKFAST
■ Better Than Green Eggs and Ham
Makes 1 serving
Ingredients
1 large portobello mushroom cap
1⁄2 tbsp olive oil, divided
Salt and pepper, to taste
1 egg
2 egg whites
1⁄8 avocado, thinly sliced
Herbs and spices of your choice
Directions
1) Preheat the broiler. Line large baking sheet with foil.
2) Remove and discard mushroom stem. Brush both sides of mushroom cap with half the olive oil and sprinkle with salt, then place gill-side-up on the baking sheet. Broil mushroom until soft, about 5 minutes per side.
3) Heat the remaining oil in a nonstick pan over medium-low heat. Whisk the egg and whites in a bowl, add to pan, and scramble. When eggs are just set, remove from heat.
4) Top mushroom cap with eggs and sliced avocado. Season with salt, pepper, and spices of your choosing.
Nutrition: 226 calories, 14g fat, 2g fiber, 17g protein
■ Olé Omelets (pictured above)
Makes 4 servings
Ingredients
1 can black beans, drained and rinsed
Juice of one lime
Dash of hot sauce
4 eggs
4 egg whites
Salt and pepper, to taste
4 tbsp bottled salsa
1⁄2 avocado, sliced
Directions
1) Pulse the black beans, lime juice, and hot sauce in a food processor.
2) Coat a small nonstick pan with cooking spray and heat over a medium flame.
3) Crack one egg and combine in a bowl with egg white, salt, and pepper. Whisk, then add to the pan. Use a spatula to stir, and lift the cooked egg to let the raw egg slide under.
4) When the eggs have all but set, spoon a quarter of the black bean mixture onto the omelet. Fold over a third of the egg to cover the mixture, then slide the omelet onto a plate, using the spatula to flip it over at the last second to form one fully rolled omelet.
5) Top with salsa and avocado. Repeat with the remaining eggs.
Nutrition: 232 calories, 9g fat, 6g fiber, 17g protein
■ PB&J Bowl (pictured on page 1)
Makes 1 serving
Ingredients
1 cup water
1⁄2 cup quick-cooking oats
1 tbsp natural peanut butter
1⁄2 cup strawberries or raspberries
Directions
1) Bring the water to a boil.
2) Stir in the oats and cook until soft, about 3 minutes.
3) Just before the oats are finished, stir in the peanut butter and berries.
Nutrition: 269 calories, 11g fat, 7g fiber, 9g protein
15 Diet Hacks to Help You Eat Right from Morning Till Night >>>
Zero Belly Drinks
■ Strawberry Banana (pictured above)
Makes 1 serving
Ingredients
1 scoop vegetarian protein powder
1⁄3 cup frozen strawberries
1⁄4 frozen banana
1⁄2 tbsp almond butter
1⁄2 cup unsweetened non-dairy milk (almond, hazelnut, coconut, hemp, etc.)
Water as needed
Directions
1) Place all ingredients in a blender and process until smooth.
Nutrition: 232 calories, 5g fat, 4g fiber, 29g protein
■ Vanilla Milkshake
Makes 1 serving
Ingredients
1 scoop vegetarian protein powder
1⁄2 frozen banana
1⁄2 tbsp peanut butter
1⁄2 cup unsweetened non-dairy milk (almond, hazelnut, coconut, hemp, etc.)
Water as needed
Directions
1) Place ingredients in a blender and blend until smooth.
Nutrition: 248 calories, 6g fat, 3g fiber, 29g protein
■ Blueberry Dazzler
Makes 1 Serving
Ingredients
1 scoop vegetarian protein powder
1⁄2 cup unsweetened non-dairy milk (almond, hazelnut, coconut, hemp, etc.)
1⁄2 cup frozen blueberries
1⁄2 tbsp almond butter
Water as needed
Directions
1) Add ingredients into a blender and blend until smooth.
Nutrition: 2,232 calories, 6g fat, 3g fiber, 28g protein
7 Muscle-Building Smoothie Recipes >>>
Lunch
■ Going Lentil Soup
Makes 6 Servings
Ingredients
1 tbsp olive oil
1 medium onion, minced
2 cloves garlic, minced
1 tbsp fresh ginger, peeled and minced
1⁄2 jalapeño, minced
2 medium carrots, peeled and diced
1 cup dried green lentils
1⁄4 tsp cumin
1 bay leaf
1 can lite coconut milk
3 cups low-sodium vegetable stock or water
1 tbsp reduced-sodium soy sauce
Salt and black pepper, to taste
Chopped cilantro for garnish
Directions
1) Heat olive oil in a medium-sized pot over medium heat. Add onion, garlic, ginger, jalapeño, and carrots and sauté till the onions are soft and translucent, about 3 minutes.
2) Add the lentils, cumin, bay leaf, coconut milk, and stock (or water). Turn heat to low and simmer until the liquid has reduced and the lentils are tender, about 30 minutes.
3) Season with the soy sauce, and add salt and pepper to taste. If you like, use a hand blender to gently purée the soup for a thicker consistency. Garnish with cilantro.
Nutrition: 300 calories, 12g fat, 9.5g fiber, 11g protein
■ Voodoo Chili
Makes 4 servings
Ingredients
1 tbsp olive oil
1 medium onion, minced
1 medium zucchini, diced
1⁄2 lb cremini mushrooms, diced
1 medium carrot, diced
1 red or green bell pepper, diced
2 cloves garlic, minced
1 can (28oz) whole peeled tomatoes
2 canned chipotle peppers, finely chopped
1 tsp chili powder
1⁄4 tsp ground cumin
1⁄2 tsp dried oregano
1 can pinto beans, drained
Salt and black pepper, to taste
1⁄2 avocado, sliced
Directions
1) Heat the oil in a large saucepan or pot set over a medium flame. Add the onion, zucchini, mushrooms, carrot, bell pepper, and garlic and cook, stirring frequently, until the vegetables are soft and lightly browned, about 10 minutes.
2) Add the tomatoes, crushing lightly between your fingers to give the chili a coarse texture. Add the chipotle, chili powder, cumin, oregano, and beans, plus salt and pepper to taste. Turn heat to low and simmer for 20 minutes. Serve in bowls and top with sliced avocado.
Nutrition: 220 calories, 7g fat, 10g fiber, 9g protein
■ Mediterranean Dinosaur Salad (pictured above)
Makes 1 serving
Ingredients
2 cups kale (preferably lacinato, or “dinosaur,” kale), ribs removed and chopped
1⁄4 cup cherry tomatoes, halved
4 Kalamata olives, pitted, halved
1⁄4 cup artichoke hearts (canned in water, preferably)
1⁄4 cup cooked chickpeas
1⁄8 red onion, diced
2 tbsp walnuts
1 tbsp cider vinaigrette
Salt and black pepper, to taste
Directions
1) Before making the salad, spend a few minutes massaging and squeezing the kale. It sounds funny, but roughing up the leaves will help break down the tough fibers, making the kale more tender.
2) Combine the kale, tomatoes, olives, artichoke hearts, chickpeas, onion, and walnuts in a mixing bowl. Toss with the vinaigrette and season with salt and black pepper to taste.
Nutrition: 273 calories, 12g fat, 8g fiber, 10g protein
17 Foods You'll Find in Any Fit Guy's Fridge >>>
Dinner
■ Cashew Gesundheit
Makes 4 servings
Ingredients
1⁄3 cup coarsely chopped unsalted cashews
2 tbsp virgin coconut oil
1 lb boneless, skinless chicken breast, cut lengthwise in thin strips
2 cups red bell pepper (about 1 large), julienned
1 tsp garlic, minced
1⁄2 tsp fresh ginger, peeled and minced
3 tbsp scallions, thinly sliced
1 cup cooked brown rice
Directions
1) Heat a large nonstick skillet over medium-high heat. Add cashews to pan; cook until lightly toasted, stirring frequently. Remove from pan.
2) Add coconut oil to pan, swirling to coat. Add chicken; sauté 2 minutes or until lightly browned. Remove chicken from pan and place in a bowl.
3) Add bell pepper to pan; sauté 2 minutes, stirring occasionally. Add garlic and ginger; cook 30 seconds. Add chicken back to pan; cook 1 minute. Sprinkle with cashews and scallions. Serve with 1⁄4 cup brown rice.
Nutrition: 350 calories, 19g fat, 2g fiber, 28g protein
■ The M*A*S*H Grill
Makes 4 Servings
Ingredients
1 lb flank or skirt steak
1⁄4 cup low-sodium soy sauce
1 tbsp brown sugar
1⁄2 tbsp sesame oil
3 tbsp rice wine vinegar (white wine vinegar can be substituted)
1 English cucumber, thinly sliced
Pinch salt
1 head Bibb lettuce, leaves separated
2 cups cooked brown rice
Sriracha or other Asian chili sauce for serving
Hoisin for serving
Directions
1) Combine the steak, soy sauce, brown sugar, oil, and 1 tbsp of the vinegar in a sealable plastic bag. Marinate in the refrigerator for at least 4 hours before cooking.
2) An hour before cooking, combine the sliced cucumber with a pinch of salt and remaining vinegar in a small bowl. Set aside.
3) Preheat a grill, grill pan, or cast-iron skillet over medium-high heat. Cook the steak 3–4 minutes per side, until a nice crust develops on the surface and the meat is firm but yielding to the touch.
4) Slice steak thinly, then serve with the lettuce leaves for wrapping, plus the rice, cucumber, Sriracha, and hoisin for topping.
Nutrition: 320 calories, 8g fat, 3g fiber, 29g protein
■ The Ultimate Burger (pictured above)
Makes 4 servings
Ingredients
1 lb ground 94% (or leaner) beef
1 tsp salt
1 tsp freshly cracked pepper
8 oz mushrooms, sliced
1⁄2 tsp extra-virgin olive oil
4 gluten-free hamburger buns
2 cups arugula
1⁄2 cup caramelized onions
Ketchup and mustard (optional)
Directions
1) Heat a grill or stove-top grill pan until hot. Combine the beef, salt, and pepper in a bowl and gently mix. Form into 4 patties. Caution: Overworking the meat or packing your patties too tight can make tough burgers.
2) Cook the burgers for 2 to 3 minutes and flip. Cook on the other side for another 2 to 3 minutes, until nicely charred on the outside but still medium-rare to medium inside. (The center should be firm but easily yielding.)
3) Meanwhile, sauté the sliced mushrooms in the olive oil until the mushrooms soften and release their liquid.
4) After you remove the burgers, toast the buns briefly. Divide the arugula among the buns and top with the burgers, mushrooms, and onions.
Nutrition: 387 calories, 13g fat, 6g fiber, 31g protein