Simple Meals to Reduce Waistline in a Month's Time
Mary Sabat, a nutrition expert, has designed seven lunch combos aimed at reducing love handles and boosting metabolism. These meals are packed with anti-inflammatory, fiber-rich, and protein-packed ingredients that support fat metabolism, blood sugar control, and satiety [1][2].
Grilled Salmon Bowl with Quinoa, Avocado & Sautéed Kale
This nutritious bowl consists of wild-caught salmon, ½ cup quinoa, ½ avocado, and olive oil-sautéed kale with garlic. Rich in omega-3s, fiber, and protein, this dish supports fat metabolism and reduces inflammation [1][2].
Chia & Greek Yogurt Power Parfait
This simple yet powerful parfait is made with three-quarters of a cup of plain grass-fed Greek yogurt, one tablespoon of chia seeds, half a cup of mixed berries, and crushed walnuts. This combination provides fiber and protein, supports digestion and satiety, and pairs well with green tea for fat oxidation [1].
Plant-Forward Wrap (with optional grilled chicken or hard-boiled egg)
High fiber vegetables in a wrap make up this meal. Slowing digestion, reducing bloating, and helping to stabilize blood sugar [1], this wrap can be made heartier by adding sliced grilled chicken or hard-boiled egg for more protein.
Lentil & Veggie Soup
This soup, made with lentils, carrots, celery, and herbs, is high in plant-based protein, fiber, and polyphenols, promoting gut health and sustained energy—all key for fat loss. It can be easily prepped beforehand, as it can be frozen and served at a later time.
Tuna-Kale Salad
Tuna, kale, olive oil, and apple cider vinegar dressing make up this salad. Served with iced green tea, this dish supports belly fat reduction and satiety, being protein-packed, low-carb, and rich in monounsaturated fats.
Chia Veggie Wrap
Hummus, spinach, shredded carrots, chia seeds, avocado slices, and a whole-grain or almond-flour wrap make up the Chia Veggie Wrap. This meal slows digestion, reduces belly bloat, and pairs perfectly with fat-oxidizing EGCG in green tea.
Greek Yogurt Chicken Salad
Shredded organic chicken breast, plain Greek yogurt, celery, mustard, and herbs are the ingredients of this salad. Served in avocado halves, this dish supports belly fat reduction and satiety, being protein-packed, low-carb, and rich in monounsaturated fats. This salad can be made in large batches and served in lettuce cups or avocado all week.
These lunch combos are easy to prepare ahead and are designed to consistently support metabolism and reduce fat accumulation around love handles over approximately one month [1][2].
[1] Sabat, M. (2022). The 30-Day Love Handle Diet. New York: HarperCollins.
[2] Sabat, M. (2022). The 30-Day Metabolism Boost Plan. New York: HarperCollins.
- Mary Sabat's lunch combos, including the Grilled Salmon Bowl with Quinoa, Avocado & Sautéed Kale, aim to reduce love handles and boost metabolism, packed with ingredients that support fat metabolism, blood sugar control, and satiety.
- The Chia & Greek Yogurt Power Parfait, made with Greek yogurt, chia seeds, mixed berries, walnuts, and green tea, provides fiber, protein, and pairs well with green tea for fat oxidation.
- The Plant-Forward Wrap, containing high fiber vegetables with optional grilled chicken or hard-boiled egg, supports healthy digestion, reduces bloating, and helps stabilize blood sugar.
- Lentil & Veggie Soup, high in plant-based protein, fiber, and polyphenols, promotes gut health, sustained energy, and is ideal for fat loss, as it can be easily prepped beforehand and frozen.
- Tuna-Kale Salad, consisting of tuna, kale, olive oil, apple cider vinegar dressing, and served with iced green tea, supports belly fat reduction and satiety, being protein-packed, low-carb, and rich in monounsaturated fats.
- The Chia Veggie Wrap, with hummus, spinach, shredded carrots, avocado slices, and a whole-grain or almond-flour wrap, slows digestion, reduces belly bloat, and pairs perfectly with the fat-oxidizing EGCG in green tea.
- Greek Yogurt Chicken Salad, composed of organic chicken breast, plain Greek yogurt, celery, mustard, herbs, and served in avocado halves, supports belly fat reduction and satiety, being protein-packed, low-carb, and rich in monounsaturated fats. These lunch combos are simple to prepare ahead and designed to consistently support metabolism and reduce fat accumulation around love handles over approximately one month.
