Banish Bloat in 3 Days

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This plan helps you cut back on foods that cause water retention and gas, drink plenty of water and incorporate herbs that fight that puffy feeling.

Day 1

Breakfast
• Small container 0% fat plain Greek yogurt topped with 1/2 cup blueberries and 2 Tbsp chopped walnuts or almonds
• Peppermint tea and water

Lunch
• 3 oz fresh turkey breast, lettuce and tomato on 2 slices whole-grain bread (mustard and lowfat mayo optional)
• 1 banana
• Water

Dinner
• Tofu and veggie stir-fry: 4 oz cubed tofu, 2 cups mixed vegetables (zucchini, mushrooms, carrots, green beans), 1/2 Tbsp low-sodium soy sauce and 1/2 Tbsp minced fresh ginger; 1 Tbsp olive or canola oil for stir-frying
• 1/2 cup brown rice
• Water

Snacks
• 1/2 cup unsweetened applesauce
• 1 oz dark chocolate

Day 2

Breakfast
• 4-egg-white omelet with sautéed mushrooms and tomatoes
• 1 slice whole-grain toast
• 1 cup fresh strawberries
• Ginger tea and water

Lunch
• 3/4 cup low-sodium cottage cheese (Friendship or Axelrod) over 1 cup fruit salad, topped with 1/2 cup whole-grain cereal such as Erewhon Crispy Brown Rice Cereal, Cheerios (plain or multigrain) or Kashi Heart to Heart
• Peppermint tea and water

Dinner
• 4 oz grilled wild salmon
• 1/2 cup steamed spinach
• 1 medium baked sweet potato
• Water

Snacks
• Small container 0% fat flavored Greek yogurt 
• 1 oz walnuts

Day 3

Breakfast
• Egg sandwich: 1 toasted whole-grain English muffin with 1 scrambled egg and 1 Laughing Cow Light cheese wedge
• Tea (ginger, peppermint or fennel) and water

Lunch
• 1 can Amy's Light in Sodium Minestrone soup
• 1 mini whole-wheat pita or 2 rice cakes
• 1 or 2 Hershey's Special Dark chocolate minis
• Peppermint tea and water

Dinner
• 5 oz grilled chicken breast
• 1 cup cooked green beans
• 1/2 cup cooked wild rice

Snacks
• Small container nonfat or lowfat plain yogurt with 1/2 cup blueberries mixed in
• 3 Almondina biscuits