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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 \u2022 Small container 0% fat plain Greek yogurt topped with 1/2 cup blueberries and 2 Tbsp chopped walnuts or almonds \u2022 Peppermint tea and water   Lunch \u2022 3 oz fresh turkey breast, lettuce and tomato on 2 slices whole-grain bread (mustard and lowfat mayo optional) \u2022 1 banana \u2022 Water   Dinner \u2022 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 \u2022 1/2 cup brown rice \u2022 Water   Snacks \u2022 1/2 cup unsweetened applesauce \u2022 1 oz dark chocolate   Day 2   Breakfast \u2022 4-egg-white omelet with saut\u00E9ed mushrooms and tomatoes \u2022 1 slice whole-grain toast \u2022 1 cup fresh strawberries \u2022 Ginger tea and water   Lunch \u2022 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 \u2022 Peppermint tea and water   Dinner \u2022 4 oz grilled wild salmon \u2022 1/2 cup steamed spinach \u2022 1 medium baked sweet potato \u2022 Water   Snacks \u2022 Small container 0% fat flavored Greek yogurt \u2022 1 oz walnuts   Day 3   Breakfast \u2022 Egg sandwich: 1 toasted whole-grain English muffin with 1 scrambled egg and 1 Laughing Cow Light cheese wedge \u2022 Tea (ginger, peppermint or fennel) and water   Lunch \u2022 1 can Amy&amp;#039;s Light in Sodium Minestrone soup \u2022 1 mini whole-wheat pita or 2 rice cakes \u2022 1 or 2 Hershey&amp;#039;s Special Dark chocolate minis \u2022 Peppermint tea and water   Dinner \u2022 5 oz grilled chicken breast \u2022 1 cup cooked green beans \u2022 1/2 cup cooked wild rice   Snacks \u2022 Small container nonfat or lowfat plain yogurt with 1/2 cup blueberries mixed in \u2022 3 Almondina biscuits "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/health-fitness/nutrition/advice/a5795/banish-bloat-in-3-days-119347/>