FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM
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FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM
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Copyright, Legal Notice and Disclaimer:
This publication is protected under the US Copyright Act of 1976
and all rights are reserved. You are not allowed to copy or republish
any portion of this eBook or to give or re-‐sell this report to another
party without explicit permission from the copyright holder. If you
did not buy this e-‐book or did not receive it from Rachel Ngom, then
you have received a pirated copy – please email the author:
This publication is based on personal experience of the author and
the author assumes no responsibility for errors or omissions or
injury incurred by the user. Use this information as you see fit, and
at your own risk.
This is not intended to replace medical or other professional advice.
Copyright © 2013 Rachel Ngom Fitness, LLC. All rights reserved worldwide.
FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM
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A Letter from the Author
Thank you for getting my FREE Flat Belly Solutions eBook! Take
these next seven days seriously, give it your all, and you’ll be on
your way to having a flatter belly!
Remember that you will face plenty of challenges while participating
in this 7-‐Day Diet. You will need to push yourself but not make
yourself crazy. Do the best you can, and if you falter get right back
on track.
Take it One Day At A Time!!
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Some things you may experience
from detoxing: • Headaches
• Fatigue
• Bloating & Gas (this will subside as you start to eat
cleaner)
• Lethargy (in the first few days)
• Muscle aches and pains
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A BIG ENOUGH WHY! You need a big enough WHY to be successful for these next 7
days. So use this space to write down five reasons why you
are committing to Flat Belly Solutions. What habits do you
need to change? How would this help you change your life?
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Diet Guide This is a guide of what you should eat for the next 7 days.
Please don’t be super strict with yourself. You do not have to
be perfect and measure everything out. The goal for the next
7 days is to focus on paying attention to your body, listen to
your hunger, and stop when you’re full. Eat without
distractions (NO TV or smart phone!). Sit down to your meal
and really pay attention to how your body is feeling. Eat until
you are 80% full. If that means that you don’t finish what is
on your plate that is ok! Hopefully by taking the suggested
meal plan here you will learn a little bit more about how
certain foods make you feel and you’ll be inspired to
incorporate more of these foods into your daily diet. This is
NOT a starvation plan. If you are hungry, by all means, eat! If
you aren’t hungry for a snack, feel free to skip it. The next
page includes foods to limit—because they cause bloating,
gas and digestive issues in many people. By limiting these
foods you should feel better!
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FOODS TO LIMIT (Ok in moderation)
• Dairy Products
• Caffeinated Beverages or Supplements containing caffeine
• Refined Sugars: dextrose, maltose, sucralose, white sugar,
HFCS
• Condiments sweetened with HFCS or sugar
• Fruit Juice
• Artificial Sweeteners of any kind: Gum, Diet Soda or drinks, etc.
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Simple Quick Eats & Snack Ideas
Breakfast
• Toasted whole grain bread with 1 tbsp. almond butter
• ½ cup oatmeal with ¼ cup nuts
• Leftover grain (quinoa, millet, brown rice) with 2 tbsp. nuts and ½
cup berries
• Fruit bowl with 2tbs nuts (almonds, walnuts, macadamia nuts,
sunflower seeds, etc.)
• 2 eggs scrambled with 2 slices whole grain bread
Lunch
• Any kind of organic soup – Amy’s brand is best, look for low
sodium
• Huge salad of veggies, 2 tbsp. nuts or seeds or ½ an avocado and
top with tempeh or veggie burger
• Corn or Brown Rice Tortilla with ½ cup black beans, lettuce & salsa
• Sandwich using whole grain bread with avocado, lettuce, tomato, &
onion (load up on those veggies!)
• Smoothie with low sugar protein powder (Sunwarrior brand is
recommended), ½ cup frozen berries, 1 tbsp. almonds or flax seed
and stevia
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Snacks
• Sliced apple with 1 tbsp. nut butter
• Fruit salad-‐ 1 cup
• Handful of nuts or seeds
• Guacamole & salsa with 1 ounce baked blue corn chips (1/3 cup
guacamole)
• Hummus with cucumbers, carrots or rice crackers (1/4 cup
hummus)
• Trail mix – unsweetened & raw, ¼ cup
• Organic edamame with sea salt
Dinner
• Stir fried veggies with tempeh over ½ cup quinoa or brown rice
• Huge salad (see lunch options)
• Baked sweet potato with veggies on top, drizzle with 1 tsp. flax oil
and nutritional yeast
• ½ cup brown rice & ½ cup beans with veggies
• Roasted root vegetables with 1 serving quinoa or millet
• **Shakeology can be used for any of the 5 meals.
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Sample 7-‐Day Guide Day 1
Breakfast: ½ cup oatmeal with ¼ cup nuts (almonds, walnuts,
cashews, pecans)
Snack: Fruit salad-‐ 1 cup
Lunch: Huge salad of veggies, ½ an avocado, top with tempeh or
veggie burger
Snack: Shakeology with 1 cup almond milk
Dinner: Stir fried veggies with 1 serving tempeh over ½ cup quinoa
or brown rice
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Day 2 Breakfast: Toasted whole grain bread with 2 eggs, scrambled
Snack: Shakeology with 1 cup almond milk
Lunch: Corn or brown rice tortilla with ½ cup black beans, lettuce &
salsa
Snack: ¼ cup hummus with cucumbers and carrots
Dinner: Baked sweet potato with veggies on top, drizzle with 1 tsp.
flax oil and nutritional yeast
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Day 3 Breakfast: Leftover grain (quinoa, millet, brown rice) with 2 tbsp.
nuts and ½ cup berries
Snack: Fruit salad-‐ 1 cup
Lunch: Shakeology with 1 cup almond milk and ½ cup fruit
Snack: Handful of nuts or seeds
Dinner: Roasted root vegetables with 1 serving quinoa or millet
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Day 4 Breakfast: 2 eggs scrambled with 2 slices whole grain toast (Ezekiel
brand is best) and a piece of fruit
Snack: Trail mix – unsweetened & raw, ¼ cup
Lunch: Shakeology with 1 cup almond milk and ½ cup berries
Snack: Organic edamame with sea salt
Dinner: Steamed broccoli with Amy’s organic lentil soup
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Day 5 Breakfast: ½ cup oatmeal with 2 tbsp. almond butter and 1 banana
Snack: Carrots with hummus
Lunch: Large salad (whatever veggies you want!) with ½ avocado
and 2 tbsp. organic dressing
Snack: ¼ cup walnuts
Dinner: Shakeology with almond milk and ½ cup fruit
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Day 6 Breakfast: 2 slices whole grain toast with 2 tbsp. almond butter and
1 pear
Snack: 1 apple and 10 almonds
Lunch: ½ cup pinto beans, ½ cup cooked brown rice, 2 tbsp. salsa,
¼ avocado, tsp. cumin, ¼ tsp. salt, 1/8 tsp. chili flakes
Snack: Shakeology with almond milk
Dinner: Stir fried vegetables with ½ tbsp. coconut oil, 2 eggs
scrambled
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Day 7 Breakfast: 1 tomato, 2 cups spinach, 2 eggs scrambled in 1 tsp.
coconut oil
Snack: Celery and 1 tbsp. organic peanut butter
Lunch: Huge salad with ½ cup black beans, ½ avocado and 2 tbsp.
organic salad dressing
Snack: Shakeology with 1 cup almond milk
Dinner: Roasted vegetables and a baked sweet potato
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7-‐Day Guide—Print This Out! Day 1
Breakfast: ½ oatmeal with almond milk and ¼
cup nuts
Snack: Fruit salad-‐ 1 cup
Lunch: Huge salad of veggies, 2 tbsp. nuts or
seeds, top with tempeh or veggie burger
Snack: Shakeology with 1 cup almond milk
Dinner: Stir fried veggies with 1 serving tempeh
over ½ cup quinoa or brown rice
Day 2
Breakfast: Toasted whole grain bread with 1
tbsp. almond butter
Snack: Shakeology with 1 cup almond milk
Lunch: Corn or brown rice tortilla with ½ cup
black beans, lettuce & salsa
Snack: ¼ cup hummus with cucumbers and
carrots
Dinner: Baked sweet potato with veggies on top,
drizzle with 1 tsp. flax oil and nutritional yeast
Day 3
Breakfast: Leftover grain (quinoa, millet, brown
rice) with 2 tbsp. nuts and ½ cup berries
Snack: Fruit salad-‐ 1 cup
Lunch: Shakeology with 1 cup almond milk and ½
cup fruit
Snack: Handful of nuts or seeds
Dinner: Roasted root vegetables with 1 serving
quinoa or millet
Day 4
Breakfast: 2 eggs scrambled with 2 slices whole
grain toast (Ezekiel brand is best) and a piece of
fruit
Snack: Trail mix – unsweetened & raw, ¼ cup
Lunch: Shakeology with 1 cup almond milk and ½ cup
berries
Snack: Organic edamame with sea salt
Dinner: Steamed broccoli with Amy’s organic lentil soup
Day 5
Breakfast: ½ cup oatmeal with 2 tbsp. almond butter
and 1 banana
Snack: Carrots with ¼ cup hummus
Lunch: Large salad (whatever veggies you want!) with
½ avocado and 2 tbsp. organic dressing
Snack: ¼ cup walnuts
Dinner: Shakeology with almond milk and ½ cup fruit
Day 6
Breakfast: 2 slices whole grain toast with 2 tbsp.
almond butter and 1 pear
Snack: 1 apple and 10 almonds
Lunch: ½ cup pinto beans, ½ cup cooked brown rice, 2
tbsp. salsa, ¼ avocado, tsp. cumin, ¼ tsp. salt, 1/8 tsp.
chili flakes
Snack: Shakeology with almond milk
Dinner: Stir fried vegetables with ½ tbsp. coconut oil, 1
egg and 4 egg whites
Day 7
Breakfast: 1 tomato, 2 cups spinach, 1 egg and 4 egg
whites sautéed in 1 tsp. coconut oil
Snack: Celery and 1 tbsp. organic peanut butter
Lunch: Huge salad with ½ cup black beans, ½ avocado
and 2 tbsp. organic salad dressing
Snack: Shakeology with 1 cup almond milk
Dinner: Roasted vegetables and a baked sweet potato
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Flat Belly Essentials:
Your Shopping Guide
**Always purchase organic produce when possible
**Check your meal planner—meals can be repeated therefore you
do not need to purchase all the ingredients! Make a plan so you
know exactly what you need at the store.
PROTEINS
•Edamame (organic only)
•Beans—black, kidney, chickpea, pinto, etc.
•Red, green or brown lentils, dried
•Tempeh
•Nuts: Almonds, walnuts, cashews, macadamia and pecans
•Seeds -‐ Flax Seed (buy whole and grind at home), Chia Seed
•Nut or seed butters -‐ Almond, peanut butter, (all unsweetened and
organic when possible)
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BEVERAGES
•Almond, Rice, Hemp or Oat Milk (Unsweetened)
•Teas
GRAINS/BREADS/CRACKERS
•Brown rice
•Millet
•Quinoa
•Corn tortillas – Sprouted (no white flour or wheat)
•Baked Blue Corn Chips (organic)
•Gluten free or whole Grain bread (Ezekiel brand is best)
•Gluten free or whole grain breads or tortillas
HEALTHY OILS
•Extra Virgin Olive Oil – unfiltered, first cold-‐press, organic
•Coconut Oil – Extra Virgin, RAW, Unprocessed
•Flax Oil (use in salad only, do not heat)
PRODUCE
•Fruit: berries, all kinds, cherries, peaches, nectarines, apples,
pears, frozen berries for smoothies (always buy organic & seasonal
when possible)
•Avocados
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•Artichokes
•Sprouts
•Sweet Veggies – sweet potatoes, parsnips, beets, or squash (acorn,
butternut, spaghetti)
•Greens – Swiss chard, kale, arugula, spinach, bok choy, collards
•Cruciferous-‐ brussel sprouts, cauliflower, broccoli, cabbage
•Carrots – buy with stem attached if available (organic only)
•Celery
•Cucumbers
•Green Beans
•Eggplant
•Organic salad bags
•Red & Yellow Onions
•Garlic
•Shallots
•Tomatoes
•Fresh Herbs – Dill, Oregano, Basil, Thyme, Rosemary
•Zucchini/Yellow Squash
•Red/Yellow Pepper
FREEZER SECTION
•Frozen Edamame Beans (organic only)
•Veggie Burgers-‐ organic when possible
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•Frozen organic veggies: spinach, broccoli, cauliflower, etc.
•Frozen organic berries: strawberry, raspberry, blueberry
•Gluten Free Waffles (unsweetened or sweetened with fruit juice ok
OTHER
•Guacamole – Fresh/Organic (if available)
•Salsa – Fresh/Organic
•Hummus-‐ check ingredients for preservatives
SUPPLEMENTS & PROTEIN BARS
•Non-‐dairy protein powder – Hemp, Brown Rice or Pea Protein
(gluten free)-‐ Vega Brand or Sunwarrior recommended
•Shakeology
•Lara bars
SEASONINGS, CONDIMENTS and SAUCES
•Balsamic vinegar
•Sea salt and fresh pepper
•Natural sweeteners of choice – Raw Dark Agave Nectar, Stevia,
Coconut Sugar, Palm
•Natural Bottled Salad dressings: Annie’s or Braggs Brand (sugar
free)
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HERBS, SPICES & OTHER
Basic spices
• Garlic
• Ginger
• Oregano
• Cinnamon
• Cumin
• Thyme
• Basil
• Cayenne
• Chili powder
• Red Pepper Flakes
• White pepper
• Black pepper in a grinder
• Sea salt – Himalayan if available
• Nutritional Yeast
• Hemp Seed
• Ketchup / Mustard (unsweetened)
• Tomato Sauce (unsweetened)
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About Rachel
Rachel Ngom is a Lifestyle, Nutrition, Fitness Coach and
Entrepreneur who utilizes her background in collegiate sports and nutrition to help her clients achieve success! It is her passion to help you
know what it feels like to THRIVE from the inside out and to live the life of your dreams! To find out more about Rachel’s private coaching
groups, visit www.fitandfabulouswithrachel.com