3 Meals That Will Help You Debloat Throughout The Day

detoxThis article originally appeared in the June 2016 issue of SELF.

There are lots of key variables in the great abs equation including genetics, exercise, sleep, and diet. When it comes to factors you can control, what you eat really matters, says Michele Olson, Ph.D., professor of exercise physiology at Auburn University in Montgomery, Alabama. Think high fiber, lots of protein, and healthy fats. Registered dietitians Willow Jarosh and Stephanie Clarke have a few ideas to get you started. Eat clean and debloat with these R.D.-recommended eats that will keep you full (and your taste buds happy). —Cindy Kuzma

1. Breakfast: Ab-Tastic Oatmeal

Cook 1/2 cup rolled oats in 1 cup lowfat milk (or unsweetened dairy alternative, such as almond milk). Stir in 1 cup mixed berries. Sprinkle with 1 tbsp nuts or seeds (2 tbsp if using a dairy alternative). Drizzle with 1 tsp maple syrup.

2. Lunch: Super Veg Bowl

Roast 1 cup sweet potato chunks. Sauté 1 1/2 cups kale and 1 tsp chopped garlic in 1 tsp olive oil. Toss together with 1/4 avocado, sliced, 2/3 cup chickpeas and vinaigrette made with 1 tsp olive oil, 1 tsp balsamic vinegar, and salt and pepper.

3. Dinner: Power Salmon

Broil 4 oz salmon with lemon and dill. Serve with 3/4 cup cooked quinoa drizzled with 1 tsp olive oil and 7 asparagus spears roasted (or grilled) with 1 tsp olive oil.

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