Want to lose your paunch? Follow this one-day, 1,300-calorie menu from Denise Austin’s breakthrough new book, Tone Your Tummy Type: Flatten Your Belly and Shrink Your Waist in 4 Weeks. Start with the Main Meals (for everyone), then add in the recommended snack made of special “tummy-taming” nutrients specifically tailored for your stomach type. Don’t know your tummy type? Turn to page 6 in the Jan. 30 issue of Quick & Simple.

Main Meals (for everyone)

Breakfast
Tone Your Tummy Type On-The-Go Muffin
(see the last recipe below)

Lunch

• 1 four oz. skinless, boneless chicken breast sautéed in olive oil cooking spray
  
• 1 cup couscous tossed with a diced tomato

Dinner

• 4 oz. salmon, baked and topped with 2 Tbsp. shredded reduced-fat mozzarella cheese and 1 tsp. chopped pecans
  
• 1 cup broccoli florets, steamed

Snacks

If You’re an Apple Type:
Maple Ricotta Spread

• 1/3 cup fat-free ricotta cheese
  
• 1 Tbsp. maple syrup
  
• 1 tsp. brown sugar
  

Mix well. Spread over whole-grain toast or use as a dip with 4 graham cracker squares.

If You’re a Metabolically Challenged Type:
Crunchy Cottage Cheese Bowl

• ¾ cup fat-free cottage cheese
  
• 2 Tbsp. low-fat granola
  
• 1 Tbsp. sunflower seeds
  

Mix together.

If You’re a Postmenopausal Type
Berry Flax Smoothie

• 2 cups fresh or frozen raspberries
  
• 4 Tbsp. calcium-fortifed orange juice
  
• 6 oz. fat-free vanilla yogurt
  
• 1 Tbsp. flaxseeds
  
• 1 Tbsp. wheat germ

Blend until smooth.

If You’re a Stressed Slender Type
Vegetable and Onion Dip

• Olive oil cooking spray
  
• ½ cup chopped yellow onion
  
• ½ cup fat-free sour cream
  
• 1/8 tsp. onion powder
  
• 1/8 tsp. black pepper
  
• 1 tsp. light canola oil mayonnaise
  

Coat a saucepan with cooking spray. On low heat, sauté onions for 3 to 4 minutes. Remove from heat. Mix onions with rest of the ingredients. Use it as a dip for 2 cups raw veggies.

If You’re an After-Baby Type
One of these high-fiber muffins is great for any tummy type but is especially important to new moms, who tend to need more fiber after giving birth.

On-The-Go Muffins

• 2 cups oatmeal
  
• 1 cup whole-wheat pastry flour
  
• ½ cup sunflower seeds
  
• ¼ cup flax meal
  
• 1 tsp. caraway seeds
  
• 1 tsp. baking powder
  
• ½ tsp. salt
  
• 1 omega-3 egg
  
• ¼ cup sunflower oil
  
• 1 cup fat-free milk
  

Preheat oven to 350 F. Line muffin cups with muffin wrappers. Combine oatmeal, flour, sunflower seeds, flax meal, caraway seeds, baking powder and salt in a bowl. In another bowl, whisk together egg, sunflower oil and milk; add to dry ingredients and stir until blended.

Fill each muffin wrapper with ¾ cup mixture. Bake for 30 minutes. Remove muffins and freeze in zipper-lock bag for up to 2 months. When ready to serve, defrost a muffin on the counter for about 15 minutes.