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Flat Belly Breakthrough 10 Day Fat Fix http://www.flatbellybreakthrough.com
Copyright © 2014 – Maureen Garry - All Rights Reserved. Page | 2
WARNING: This eBook is for your personal use only.
You may not give away, share or resell
this intellectual property in any way.
Copyright © 2014 – Maureen Garry, BA, Pn1, CTT. All rights are reserved. You may not
distribute this report in any way. You may not sell it, or reprint any part of it without
written consent from the author, except for the inclusion of brief quotations in a review.
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Welcome to the Flat Belly Breakthrough 10 Day Fat Fix
Congratulations on taking action toward getting the body you want
and deserve. I’m proud of you already!
Once you’ve taken the first step, then finding an expert you can trust will
guide you to your goal. You can trust me to stay with you.
I want you to succeed!
You’ll need to focus, but my job is to keep you on the right course without
adding any confusion. I aim to make this path simple, easy to follow and
effective.
I study the latest in fat loss science and know how to keep you losing fat
without yo-yo dieting. But fear not, I won’t get into any of the nitty-gritty
with you because I know you don’t want theory. You want RESULTS.
Follow the rules and you’ll do just fine. And after the 10 days are over, keep
following the rules and your fat loss will continue. It doesn’t get much
sweeter than that.
Let’s get going on your fat fix!
Your fat loss cheerleader,
Maureen Garry, BA, Pn1, CTT
Certified Nutritionist and Trainer
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Disclaimer
The information presented in this work is not intended as medical
advice or as a substitute for medical counseling. The information
should be used in conjunction with the guidance and care of your
physician.
You must consult your physician before beginning this program as you
would with any exercise or nutrition program. This program is designed for
healthy individuals 18 years and older. The dietary recommendations in this
program are not intended as a substitute for any regimen that may have
been prescribed by your physician.
If you are taking any medications, you must talk to your physician before
starting any nutritional program. If you choose not to obtain the consent of
your physician and/or work with your physician throughout the duration of
your time using the recommendations in the program, you are agreeing to
accept full responsibility for your actions.
You must have a complete physical exam if you are sedentary, if you have
high cholesterol, high blood pressure or diabetes, if you are overweight, or
if you are over 30 years old.
By continuing with the program you recognize that despite all precautions
on the part of Maureen Garry, there are risks of injury or illness which can
occur because of your use of the aforementioned information and you
expressly assume such risks and waive, relinquish and release any claim
which you may have against Maureen Garry or her affiliates as a result of
any future physical injury or illness incurred in connection with, or as a
result of, the use or misuse of the program.
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10 Day Fat Fix to Jump Start Your Fat Loss
You are going to rock these 10 days and get fantastic results, because I’m
going to tell you everything to eat—and when to eat it—each and every
day.
AND I promise no theory, only simple directions with perhaps a wee-small
sentence of explanation, the “why.” So without further adieu, let’s review
your six simple “rules to live by”:
Rule #1: Fill up on veggies
If you feel hungry but have already eaten the entire allotted meal or snack,
go for the “free” foods and eat until you are satisfied. Have a big bin of pre-
cut raw veggies in the fridge to grab easily and ALWAYS prepare extra
vegetables when cooking so you have plenty of variety. It’s okay to use a
small amount of oil when cooking your free foods, if that’s what will make
them appealing to you.
Use your big pots and pans! Eat them in abundance!
Artichokes
Arugula
Asparagus
Beans, green
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
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Chard
Collard greens
Cucumbers
Eggplant
Kale
Lettuce
Mushrooms
Onions
Radishes
Snow peas
Spaghetti squash
Spinach
Sprouts
Tomatoes
Turnips
Water chestnuts
Zucchini
Any non-caloric natural beverage, such as tea, coffee, water with
lemon, stevia-sweetened beverages (These are not on the shopping
list, so buy what you like and drink up! At least 8 glasses of plain,
filtered water is always easy and a wise choice.)
Herbs; spices; vinegars; hot sauce; salsa; Bragg’s aminos; pure
stevia; vanilla, almond and mint extracts (Likewise, these are not on
the shopping list. Buy what you like and use liberally.)
Why?
Losing fat is not about feeling deprived, but about making better choices.
You are learning how to eat for long-term leanness, not yo-yo dieting.
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Rule #2: Commit yourself to a daily 12 hour fast
All meals should be eaten within a 12 hour window so you have at least 12
hours without eating anything. Let’s say you finish your last bit of dinner at
7:00 p.m. Following this rule means you will not eat anything before 7:00
a.m. You can have water and other non-caloric beverages, but no food.
However, if not eating for this long makes you weak, overly-fatigued or
foggy-headed, please listen to your body and shorten the fasting window by
an hour. If you can still function fairly well and you’re just hungry, stay
strong and drink some water! Your body is adjusting.
Why?
Controlled fasting helps to get your body out of sugar burning mode and
into fat burning mode, which is where you want to be.
Rule #3: Drink a high protein smoothie with some healthy
fat for breakfast
All the simple smoothie recipes in the 10 Day Fat Fix have a good source of
protein along with healthy fats and limited carbohydrates. Not only are they
quick and easy, most of them even have vegetables in them! (Who can
argue with vegetables at every meal?) Don’t be scared, it’s only a small
amount of spinach and you can’t even taste it. Feel free to add more!
Why?
Protein and fat keep your appetite satisfied much longer than
carbohydrates, smooth out your blood sugar and keep your energy even.
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Rule #4: Don’t skip meals
Eat all your meals, but if you’re not hungry at snack or meal time it’s okay
to save the food until later. However, you must NOT eat it during your
fasting time! You should go to bed slightly hungry.
Why?
Skipping meals usually leads to binging later, so don’t starve yourself
thinking it will work faster. You’ll end up regretting it.
Rule #5: Periodically eat more than normal
Your body is an interactive and adaptive organism, constantly adjusting to
its environment. If your daily caloric intake drops too low for too long, your
body adapts and needs less food. The unfortunate side-effect is that going
back to eating normally will cause you to gain weight.
Don’t despair. You can still cut calories to lose weight, but the trick is to
periodically eat more calories to keep your body’s vigilance center
convinced you’re not starving to death.
When the biological alarms are quiet again you go back to cutting calories,
and losing fat. Day 5 of the Fat Fix has a bigger dinner than normal, which
follows this strategy.
Why?
Eating a big meal every 4-7 days will re-set your body into higher-calorie
burning mode.
Rule #6: Get up and move every day
As mentioned above, your body adapts to its environment. To be sure you
maintain your muscle, aim for some challenging physical activity at least
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three days per week. The Flat Belly Breakthrough Manual has all you need
to begin a smart exercise program. If that’s too much for you right now, at
minimum take a 30 minute walk every day.
Why?
Muscles burn far more calories than fat, even while resting, which allows
you to eat more without gaining weight.
Pretty simple, isn’t it?
I think you’re ready. Take a look at the menu plan, print out the shopping
list and plan your start date.
Oh, and don’t forget to weigh yourself and take some measurements. It will
be exciting to see the changes you can make in just 10 days.
You’re going to do GREAT!
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Menu Plan Days 1-5
Day 1 Day 2 Day 3 Day 4 Day 5
Breakfast
Chocolate Banana
Peanut Butter
Smoothie
Lime and
Coconut Green
Smoothie
Avocado Berry
Smoothie
Peachy
Avocado
Smoothie
Blueberry Pie
Green Monster
Smoothie
Snack
½ cup cottage
cheese
½ cup blueberries
1 hardboiled
egg
Free vegetables
½ cup cottage
cheese
½ cup
strawberries,
sliced
1 oz string
cheese
Free vegetables
½ cup cottage
cheese
½ cup
blueberries
Lunch
1 serving Mother’s
Day Frittata
1 cup cucumber
slices
10 cherry tomatoes
1 cup black
bean turkey chili
2 cups Sautéed
Zucchini and
Broccoli
Cajun Chicken
Breast
2 cups steamed
green beans
2 cups Quick
Spaghetti-
Squash
Spaghetti
1 small apple
1 serving
Stovetop Pesto
Mahi Mahi
1 cup Sautéed
Kale and
Onions
Snack
20 almonds
10 baby carrots
1 ounce string
cheese
Free vegetables
20 almonds
10 baby carrots
1 cup broccoli
1 cup plain
nonfat yogurt
¼ cup frozen
blueberries
1 hardboiled
egg
Free vegetables
Dinner
1 cup Black Bean
Turkey Chili
2 cups Sautéed
Zucchini and
Broccoli
1 small orange
1 Cajun
Chicken Breast
2 cups steamed
green beans
1 small apple
2 cups Quick
Spaghetti-
Squash
Spaghetti
1 small orange
Stovetop Pesto
Mahi Mahi
1 cup sautéed
kale and onions
2 cups Curried
Butternut
Bisque with
1 cup cooked
chicken
½ cup steamed
yams with 1
tbsp butter
Chocolate
Banana “Ice
Cream”
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Menu Plan Days 6-10
Day 6 Day 7 Day 8 Day 9 Day 10
Breakfast
Orange Smoothie
Health Nut
Blueberry
Smoothie
Orange
Creamsicle
Smoothie
Strawberry
Apple and
Banana
Smoothie
Chocolate
Mousse
Smoothie
Snack
½ cup cottage
cheese
½ cup blueberries
1 hardboiled
egg
Free vegetables
20 almonds
10 baby carrots
1 cup broccoli
1 hardboiled
egg
Free vegetables
½ cup cottage
cheese
½ cup
blueberries
Lunch
2 cups Curried
Butternut Bisque
Free vegetables
½ small apple
1 Beef Burger
with
Caramelized
Onions and
Blue Cheese
1 red bell
pepper
Chicken in a
Slow Cooker -
2 cups chicken
with veggies
½ cup peas with
1 tsp butter
Blackened
Salmon
1 cup sautéed
onions and
spinach
Easy Chicken
Soup – 2 cups
½ cup peas with
1 tsp butter
Snack
20 almonds
10 baby carrots
1 cup broccoli
1 cup plain
nonfat yogurt
¼ cup frozen
blueberries
1 cup plain
nonfat yogurt
¼ cup frozen
strawberries
1 cup plain
nonfat yogurt
¼ cup frozen
blueberries
1 hardboiled
egg
Free vegetables
Dinner
1 Beef Burger with
Caramelized
Onions and Blue
Cheese
1 cup Sautéed
Mushrooms and
Chard
Chicken in a
Slow Cooker -
2 cups chicken
with veggies
½ cup peas with
1 tsp butter
Blackened
Salmon
1 cup sautéed
onions and
spinach
Easy Chicken
Soup – 2 cups
½ cup peas with
1 tsp butter
Quick Beef,
Bean and
Cabbage Curry
– 2 cups
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Shopping List Days 1-5
These lists contain quantities sufficient to make one recipe and feed one
person for all the breakfasts and snacks, in addition to making the recipes
outlined.
If you are feeding other people, increase the quantities accordingly.
Stock the pantry, spice drawer and freezer for all 10 days in the beginning
so you don’t have to think about it again later.
Pantry Items
Cocoa powder – 1 container
Almond butter – 1 jar
Almonds – 8 ounces
Black Beans - 2 cans
Black olives – 1 can
Chia seeds – 1 small bag
Chicken broth - 3 quarts
Chipotle peppers in adobo sauce - 1 can
Coconut milk - 2 cans reduced fat
Coconut oil – 1 small jar
Coconut, unsweetened shredded – 8 ounces
Flax seeds, ground – 1 small bag
Garbanzo beans - 2 cans
Marinara sauce, 1 32-ounce jar, all-natural
Olive oil – 1 bottle
Peanut butter – 1 jar all-natural (no sugar or hydrogenated oils)
Protein powder, vanilla – 1 canister (look for brands with a natural
sweetener, such as stevia)
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Tomato paste - 2 cans
Tomatoes, diced - 2 cans
Walnuts – 4 ounces
Seasonings
Basil
Bay leaf
Black pepper
Cajun seasoning blend
Cayenne
Chili powder
Cinnamon
Cumin
Curry powder
Dill weed
Garlic powder
Ginger
Onion powder
Oregano
Paprika
Rosemary
Sage
Sea salt
Stevia
Thyme
Vanilla extract
Worcestershire sauce
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Freezer Items
Bananas, ripe, peeled and sliced – 4
Blueberries – 1 bag
Corn – 1 bag
Peas – 1 bag
Spinach (if not purchasing fresh) – 1 bag
Strawberries – 1 bag
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DAYS 1-5: Fresh items
Animal Products
Butter – 1 cube
Cheese, Cheddar – 8 ounces
Cheese, cottage, low fat - 1 pint
Cheese, mozzarella string – 1 package
Cheese, Parmesan – 4 ounces
Chicken breasts – 4
Eggs - 1 dozen
Mahi mahi – 4 fillets
Pesto – 1 jar
Turkey, ground – 3 pounds
Yogurt, plain Greek – 1 cup
Produce
Note: (This is the MINIMUM needed for the recipes. Buy and eat lots of
FREE veggies!)
Apples – 2 small
Avocado – 1
Bananas - 2
Basil, fresh (optional)
Beans, green - 2 pounds
Bell peppers, red – 2
Broccoli - 2 heads
Carrots, baby – 1 bag
Cilantro, fresh (optional)
Cucumber – 1
Garlic -2 heads
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Kale - 3 bunches
Lettuce, butter- 1 head
Lime - 1
Mushrooms – 22 whole
Mushrooms – 8 ounces
Onions - 7
Oranges - 3
Peach – 2
Spinach (if not frozen) – 8 cups (about 3 large bunches)
Squash, butternut – 1 large
Squash, spaghetti – 1 large
Tomato – 2 large
Tomatoes, cherry – 1 pint
Yams - 1
Zucchini - 4
DAYS 6-10: Fresh items
Animal Products
Cheese, cottage, low fat - 1 pint
Beef, lean ground - 2 pounds
Yogurt, plain nonfat – 2 cups
Eggs - 1 dozen
Cheese, blue - 2 ounces
Chicken - 1 whole
Salmon – 4 filets
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Produce
Note: (This is the MINIMUM needed for the recipes. Buy and eat lots of
FREE veggies!)
Apples – 2
Avocado – 1
Banana - 1
Broccoli -1 head
Cabbage, green – 1 head
Carrots, baby– 1 bag
Carrots, large – 9
Celery - 1 bunch
Chard – 2 large bunches
Garlic – 1 head
Onions – 4
Orange - 1
Spinach – 2 large bunches
Tomato – 1 large
Measurements
Before Day 5 Day 10 Total
change!
Weight
Waist
Hips
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Recipes
DAY 1
Chocolate Banana Peanut Butter Smoothie
1 cup water
½ fresh or frozen banana
1 tablespoon chia seeds
1 tablespoon peanut butter
1 scoop vanilla protein powder
1 cup fresh or ¼ c frozen spinach
A dash of cinnamon
1 tablespoon cocoa powder
Pinch of sea salt
3-6 ice cubes
Mother’s Day Frittata
My teenage boys created this frittata for me on Mother’s Day, and it was
delicious.
4 servings
1 tbsp olive oil
½ large onion, finely chopped
¼ red bell pepper, finely chopped
2 tbsp fresh basil, finely chopped, or 1 tsp dried
2 tbsp fresh cilantro, finely chopped (optional)
8 whole eggs
¼ tsp dried oregano
¼ tsp dried dill weed
Salt and pepper to taste
2 tbsp water
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1/3 c shredded cheddar cheese
In a medium skillet over medium heat, sauté onion and bell pepper in olive
oil. While they’re cooking, beat the eggs with seasonings and water in a
small bowl. When onion is translucent pour the eggs over the vegetables.
Let eggs cook until middle begins to set. Sprinkle cheese over top and cover
pan until cheese melts. If you’d like a browned top you can put it under the
broiler for a couple minutes, but it’s delicious straight from the stovetop as
well.
Note: Make the frittata for dinner the night before starting the 10 Day Fat
Fix, then you will have it available for lunch on Day 1.
Black Bean Turkey Chili
Smoky chipotle peppers add a tasty kick to this healthy chili recipe.
8 servings
1 tbsp olive oil
3 tbsp chili powder
1 tbsp ground cumin
1 tbsp dried oregano
3 canned chipotle peppers in adobo sauce, diced
2 large onions, chopped
2 large red bell peppers, chopped
6 cloves garlic, chopped
2 lb lean ground turkey
10 mushrooms, sliced
2 medium zucchini, sliced
2 14.5-oz cans diced tomatoes
2 6-oz cans tomato paste
1 c chicken broth
2 15-ounce cans black beans
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Heat oil in a large pot, add chili powder, cumin and oregano and toast,
stirring frequently, for one minute. Add chipotle chilis, onions, bell peppers
and garlic and cook for a few minutes. Add turkey and cook until meat is
browned throughout, breaking into small pieces as it cooks. Add remaining
ingredients and heat thoroughly until all vegetables are cooked.
Sautéed Zucchini and Broccoli
2 servings
1 tbsp olive oil
1 yellow onion, minced
2 cloves garlic, minced
2 zucchini, chopped
2 cups broccoli, steamed
Salt and pepper
Heat oil in skillet over medium heat and add onion and garlic. When onion is
partially translucent, add zucchini and continue to sauté. When zucchini is
partially cooked add broccoli and warm thoroughly. Season with salt and
pepper.
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DAY 2
Lime and Coconut Green Smoothie
Juice of 1 lime
¼ cup coconut milk
1 scoop vanilla protein powder
1/2 frozen banana
2 cups of spinach
Pinch of sea salt
5 ice cubes
Cajun Chicken Breasts
Put on some blues and whip up this quick and flavorful taste of Louisiana.
4 servings
4 chicken breasts
3 tbsp pre-mixed Cajun seasoning
2 tsp salt
2 tbsp olive oil
Heat oil in a large skillet over medium high heat. Sprinkle half of the
seasoning and salt over one side of the chicken breasts. Carefully place
chicken in hot oil and sprinkle remaining seasoning and salt over breasts.
Cook until bottom side is dark brown, about 8 minutes. Turn and continue
cooking chicken until other side is also dark brown and the meat is cooked
through.
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DAY 3
Avocado Berry Smoothie
½ cup water
1/2 small avocado (about ¼ c)
1 cup fresh or ¼ c frozen spinach
1/2 cup plain Greek yogurt
1 tablespoon chia seeds
2 teaspoons coconut oil
1/4 teaspoon cinnamon
1/2 cup fresh or frozen berries
Pinch of sea salt
Ice
Quick Spaghetti Squash “Spaghetti”
4 servings
1 large spaghetti squash, halved and seeded
2 c water
2 tbsp olive oil
2 large onions, chopped
4 cloves garlic, chopped
12 mushrooms, washed and sliced
1 pound ground turkey
1 large bunch kale, finely chopped
1 32-oz jar marinara sauce
10 black olives, sliced
Put squash and water in a large pot over high heat, cover and bring to a
boil. Turn down heat and steam squash until tender, about 15 minutes.
In the mean time, sauté onions, garlic and mushrooms in oil over medium
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high heat until onion is translucent. Add turkey and cook until brown
throughout, breaking into small pieces. Add kale, cook until soft. Add
marinara and olives and heat through. When squash is tender, tease it from
the shell with a fork and top with sauce.
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DAY 4
Peachy Avocado Protein Smoothie
1 cup water
1 scoop vanilla protein powder
1/2 small avocado (about ¼ c)
1 tablespoon chia seeds
1 cup fresh or ¼ c frozen spinach
½ small fresh peach (about ½ c)
1/4 teaspoon cinnamon
A pinch of sea salt
Ice
Stovetop Pesto Mahi Mahi
Any firm white fish can be used in this quick and easy recipe.
4 servings
4 mahi mahi filets
1 tbsp olive oil
1/3 c pre-made pesto
¼ c chopped walnuts
Salt and pepper to taste
In a skillet over medium heat, spread olive oil in a thin layer and add fish to
pan. Spread pesto evenly across filets. Top with chopped nuts, salt and
pepper. Partially cover the pan, resting the cover on the edge of the pan
leaving a 1” gap to allow steam to escape but keeping heat in. Cook until
fish is white throughout, about 10 minutes.
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Sautéed Kale and Onions
4 servings
1 tbsp olive oil
1 large onion, chopped
2 large bunches kale, finely chopped
Salt and pepper
Heat oil over medium heat and add onion and kale. Sauté until onion is
translucent and kale is tender. Season with salt and pepper.
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DAY 5
Blueberry Pie Green Monster
2 cups spinach
1 scoop vanilla protein powder
½ tsp vanilla
¼ ripe banana
¼ cup frozen blueberries
1 tbsp ground flaxseed
¼ c plain Greek yogurt
Dash of cinnamon
Pinch of sea salt
5 ice cubes
Curried Butternut Bisque
A bowl of this warm and creamy bisque hits the spot on a chilly night.
6 servings
2 tbsp olive oil
2 large onions, chopped
4 cloves garlic, minced
2 tbsp curry powder
1 tsp powdered ginger
1 tsp salt
1/8 tsp cayenne pepper (optional)
1 large butternut squash, peeled, seeded and chopped
8 cups water or low-sodium vegetable broth
1 can reduced-fat coconut milk
Heat oil over medium high heat, add onions, garlic and seasonings and cook
until onion is translucent. Add squash and water, cover and bring to boil.
Reduce heat and simmer until squash is tender, about 20 minutes. Add
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coconut milk and blend with immersion blender, or transfer to food
processor in smaller batches, and puree until smooth. Adjust seasonings
with salt and pepper, as desired.
Chocolate Banana “Ice Cream”
1 frozen banana, cut in chunks
½ cup coconut milk
1-2 tbsp cocoa powder
1tsp vanilla extract
Place all ingredients in blender and blend on “high” until smooth. Add
additional milk as desired for consistency.
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DAY 6
Orange Smoothie
½ fresh peach (about ½ c)
½ cup fresh orange chunks
1 scoop vanilla protein powder
1 tbsp coconut oil
1 cup water
Pinch of sea salt
Ice
Beef Burger with Caramelized Onions and Bleu Cheese
These burgers can easily be made on the BBQ. Just slice the onion into1/2”
thick slices, brush with olive oil and grill alongside the burgers.
4 servings
1 lb ground beef
½ tsp onion powder
½ tsp garlic powder
2 tbsp Worcestershire sauce
1 tsp sea salt
1 medium onion, finely chopped
¼ c blue cheese crumbles
4 tomato slices
4 large butter lettuce leaves
Mix beef with onion, garlic, Worcestershire and salt. Form into patties. Place
patties on a hot skillet and let cook, undisturbed, until deep golden brown.
Add onion to pan in four even piles, flip patties onto onion and continue to
cook until the onions are caramelized and patties are cooked through.
Remove patties to a plate and top each with 1T blue cheese. Serve topped
with a tomato slice and wrapped in a lettuce “bun.”
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Sautéed Mushrooms and Chard
4 servings
1 tbsp olive oil
8 ounces mushrooms, sliced
2 large bunches chard, stems and leaves sliced
Salt and pepper
Heat oil over medium high heat. Add chard stems and sauté until tender.
Add mushrooms and cook down until liquid is evaporated. Add chard leaves
and stir, cooking briefly until leaves are limp. Season with salt and pepper.
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DAY 7
Health Nut Blueberry Smoothie
½ small frozen banana
½ cup frozen (or fresh) blueberries
1 cup water
1 cup fresh spinach
1 Tablespoon natural almond butter
1 Tablespoon unsweetened dried coconut
1 scoop vanilla protein powder
Pinch of sea salt
3-5 cubes of ice
Chicken in Slow Cooker
I remember when slow cookers came on the scene way back when, and my
mom used ours regularly. There’s a reason they’ve stayed around for so
many decades: they really do create delicious meals with very little work.
1 whole organic chicken, giblets removed
2 chopped onions
3 large carrots, chopped
4 stalks celery, chopped, or 2 tsp celery seeds
2 tsp thyme
1 bay leaf
1 tbsp sea salt
½ tsp black pepper
4 cups water
The night before, rinse chicken, chop vegetables, and put all in a bag with
seasonings. Store in the refrigerator. In morning, put contents in slow
cooker with water on low and come home to a cooked chicken at the end of
the day. Save the stock for chicken soup.
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DAY 8
Orange Creamsicle Smoothie
1 scoop vanilla protein powder
1 cup water
1 cup Greek yogurt
½ cup fresh orange chunks
1 tbsp coconut oil
Pinch of sea salt
Ice
Blackened Salmon
The fattiness of the fish stands up well to the strong flavors of this classic
recipe.
4 servings
2 tbsp paprika
1 tsp cayenne pepper
1 tbsp onion powder
2 tsp sea salt
1 tsp pepper
¼ tsp dried thyme
¼ tsp dried basil
¼ tsp dried oregano
4 boneless salmon fillets
2 tbsp olive oil
Mix spices in a small bowl. Brush both sides of salmon fillets with oil and
sprinkle evenly with spice mixture. Drizzle remaining oil over one side of
each fillet. In a heavy skillet over high heat, cook salmon oil side down until
blackened, about 3-5 minutes. Flip fillets and continue cooking until the
other side is blackened and the fish is easily flaked with a fork.
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Sautéed Onions and Spinach
2 servings
1 tbsp olive oil
1 large onion, thinly sliced
4 cups fresh spinach
Salt and pepper
Heat oil and onion over medium high, stirring occasionally until onion is
translucent. Add spinach and cook briefly, just until wilted. Season with salt
and pepper.
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DAY 9
Strawberry, Apple, Banana and Coconut Smoothie
1 scoop vanilla protein powder
1 cup water
1/4 cup frozen strawberries
1 tbsp coconut oil
¼ apple, chopped (Gala apples are especially tasty)
¼ small frozen banana
1 tbsp chia seeds
Pinch of sea salt
Ice
Easy Chicken Soup
Although it’s not necessary to have the chicken be cooked in a slow cooker,
preparing it this way provides a distinct texture and flavor, along with fresh
chicken stock.
6 servings
2 c chopped onion
6 medium carrots, chopped
4 cloves garlic, minced
1 tbsp olive oil
2 c chicken (cooked in slow cooker), shredded
1 c corn kernels
8 c chicken stock
1 tsp sage
½ tsp rosemary, finely chopped
½ tsp oregano
Salt and pepper to taste
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Sauté onion, carrots and garlic in olive oil. Add chicken, corn, stock and
seasonings and warm to serving temperature.
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DAY 10
Chocolate Mousse Smoothie
1 cup water
1 scoop vanilla protein powder
½ small avocado (about ¼ cup)
1 tbsp chia seeds
1 tbsp almond butter
1 tbsp unsweetened cocoa powder
1 tsp vanilla extract
Pinch of sea salt
5 ice cubes
Quick Beef, Bean and Cabbage Curry
When my 14 year old son complimented me on this recipe, thrown together
in a pinch, I knew I had to include it here. If you have an onion in the
house and the inclination to chop it, using it would boost the nutrition over
using the onion powder. That said, granulated onion powder is a quick and
convenient way to add a savory boost to many foods so I keep it as a
staple.
6 servings
1 lb ground beef
1 tsp granulated onion powder
4 cloves garlic, chopped
1 large head cabbage, chopped
1 ½ tbsp curry powder
1 tsp sea salt
2-15 ½ oz cans garbanzo beans, drained
3 tbsp shredded coconut
2 large bunches of chard, leaves only, chopped*
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In a large pot, cook the ground beef, onion powder and garlic over medium
high heat until the beef is browned throughout. Add cabbage, curry powder
and salt; cover and let cook until cabbage is soft. Stir in garbanzo beans
and coconut.
In another pan, cook the mixed greens briefly over medium heat, just until
thoroughly wilted.
*Save the chard stems and sauté in olive oil and onion on another day.
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Congratulations!
You’ve completed a full 10 days of eating and exercising for rapid fat loss.
How do you feel? Awesome, I hope.
Don’t forget to weigh yourself and take your measurements tomorrow
morning, before you eat anything. Then you can see the true results of all
your efforts.
Let me know how you did! I love to hear stories of how the program works.
You can reach me at [email protected].
So now, if you’re motivated, take another higher calorie day to recharge
your batteries and bring your body back to believing food is plentiful. Then
repeat the 10 Day Fat Fix again. Once you get the idea of how to eat, open
up your options with different recipes and snacks.
As you know, this is a re-training and hopefully the beginning of a long,
lean and healthy phase of your life.
“Now this is not the end. It is not even the beginning of the end. But it
is, perhaps, the end of the beginning.”
- Winston Churchill
Enjoy the journey