The Monday Dieter Protein Bowl Cheat Sheet

Make meal planning easy with the Monday Dieter protein bowl formula.

Created by registered dietitian Maya Feller, the Monday Dieter One-Week Flat-Belly No-Bloat plan emphasizes eating low FODMAP foods to prevent bloat and slim down in one week. To make meal planning even easier, print out Feller's protein bowl cheat sheet and mix and match your favorite combinations. You'll be making satisfying and tasty breakfast, lunch, and dinner dishes in no time with the help of this easy-to-remember formula: 4 ounces of protein + 2 cups of low FODMAP vegetables + 1-2 gluten-free or wheat-free grains.


The Monday Dieter

The Monday Dieter Grocery List

The Monday Dieter Instructions: The One Week Flat Belly No-Bloat Plan 

Q: I end up overeating because it makes me feel better and I never really get full. I'd like to lose weight but this makes it hard. Any suggestions?

A: Being persistently hungry can cause big trouble. So can overeating for comfort/pleasure. These two behaviors, say researchers from Baylor University's Children's Nutrition Research Center, are controlled deep within your brain by serotonin-producing neurons, but operate separately from each other — one in the hypothalamus, the other in the midbrain. They both can, however, end up fueling poor nutritional choices and obesity.

Eating for Hunger

When hunger is your motive for eating, the question is: "Does your body know when you've had enough?" Well, if you are overweight, obese or have diabetes you may develop leptin resistance and your "I am full" hormone, leptin, can't do its job. The hormone's signal to your hypothalamus is dampened, and you keep eating.

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