Meal Plan for Day One

Breakfast

A cup of fat free milk, 1 banana, ¾ cup bran flakes

Lunch

• 1 stick part-skim mozzarella string cheese
• Sandwich: 3 ounces turkey breast, 1 mini whole wheat pita, 1 teaspoon light mayonnaise,½ roasted pepper, lettuce, mustard.
• 2 kiwi fruits

Dinner

• 1 cup cooked couscous
• 2 sliced plum tomatoes
• 1 cup steamed broccoli
• 1 fat free pudding cup
• 4 ounces broiled flounder or sole

Meal Plan for Day Two

Breakfast

Oatmeal: cook ½ a cup oats (quick cooking) with ¾ cup of milk (fat free), ½ chopped apple, one pinch of cinnamon, 1 teaspoon honey cooked in the microwave.

Lunch

• 1 banana
• Chicken salad: 4 ounces shredded roast chicken breast (skinless) with ¼ cup red grapes (sliced), 1 tablespoon light mayonnaise, 1 tablespoon almond (slivered), 1 tablespoon sour cream (fat free) and serve over lettuce.

Dinner

• 1 baked potato topped with one tablespoon sour cream (fat free) and 3 tablespoons salsa.
• 4 ounces shrimp (steamed)
• 1 frozen fudge bar (low fat)
• 3 cups steamed spinach

Meal Plan for Day Three

Breakfast

• ½ English muffin spread with a teaspoon light margarine
• Smoothie: one cup frozen berries, 8 ounces fat free milk and a ½ banana blended together

Lunch

• 1 mini whole wheat pita vegetable burger with salsa and lettuce
• A cup of vegetarian vegetable soup
• 15 grapes
• 6 ounces light yogurt

Dinner

• ½ cup baked beans (vegetarian)
• BBQ chicken: skinless breast with grill and barbecue sauce
• 3 small red potatoes (boiled) topped with a teaspoon light margarine

Meal Plan for Day Four

Breakfast

• 6 ounces light yogurt sprinkled with almonds (slivered)
• ½ English muffin (toasted) topped with 1 ounce reduced fat cheese (shredded).and ½ sliced apple. Microwave for 30 seconds on high.

Lunch

• 1 cup raw vegetables
• 1 pear
• 1 cup of tomato soup
• Sandwich: 1 teaspoon horseradish, 1 mini pita (whole wheat), tomato slices, 3 ounces roast beef (thinly sliced), lettuce, mustard.

Dinner

• Slaw:2 sliced green onions and 1 ¼ cups of coleslaw mix tossed in 2 tablespoons dressing (fat free)
• 3 ounces salmon (poached)
• ½ cup pineapple chunks in juice
• ¾  cup brown rice (cooked)

Meal Plan for Day Five

Breakfast

• ½ cup berries , 1 cup cheerios, 1 tablespoon almond (slivered),8 ounces milk (fat free)        

Lunch

• ½ cup cottage cheese (low fat) topped with ½ cup mandarin orange sections
• Quesadilla: spread 1 small whole wheat tortilla with ¼ cup refried beans (fat free). Sprinkle this on 1 ounce shredded cheese (reduced fat). Top with another tortilla and salsa; microwave on high for 45 seconds.
• Cucumber spears

Dinner

• 3 or 2 cups salad greens with 2 table spoons dressing (fat free)
• 3 ounces roasted pork tenderloin
• ½ cup vanilla frozen yogurt (fat free) topped with 1 cup berries
• 1 cup acorn squash (baked) mashed with cinnamon (a pinch)

Meal Plan for Day Six

Breakfast

• 8 ounces milk (fat free)
• 1 frozen toasted waffle, spread with a tablespoon of peanut butter, topped with half sliced banana.

Lunch

• 10 small carrots
• Tuna pita: 1 mini whole wheat pita, 1 tablespoon light mayo, 2 ounces water packed light tuna, onion and cucumber slices, mustard.
• 6 ounces light yogurt mixed with ½ banana.

Dinner

• 3 cups steamed spinach
• One medium sized apple
• Jambalaya: ¾ cooked brown rice combined with 2 ounces of cooked sausage turkey, ½ cup corn, ¼ cup canned kidney beans and 1/3 cup of salsa. Heat them together.

Meal Plan for Day Seven

Breakfast

• 1 grape fruit
• ½ cup steamed spinach, 1 poached egg, ½ toasted English muffin which is layered with cheese (reduced fat) and one tomato slice

Lunch

• 1 mini whole wheat pita
• 1 pear
• Black bean salad: ½ cup mandarin orange sections, ½ cup canned black beans, red onion, chopped peppers (red bell), and scallions with 1 teaspoon of vinegar, serve with salad greens.  

Dinner

• ½ cup of pineapple chunks in juice
• 1 sweet potato (baked) with one teaspoon light margarine
• 3 ounces grilled or broiled steak
• 1 cup zucchini (steamed)

Exercise Plan for Day One

Notes

After a long rest of the weekend, it is time that you have longer time for workout. The idea is to keep more circuits.

What exercises to do

Ÿ  10 high knees

Ÿ  10 jumping jacks

Ÿ  10 tuck jumps

Ÿ  10 calf raises

Ÿ  10 heel kicks

Ÿ  10 walking lunges

Ÿ  10 pushups

Ÿ  10 squats

Ÿ  10 leg raises

Ÿ  10 crunches

Exercise Plan for Day Two

Notes

Perform the same exercises but for a specific number of reps and repeat the overall workout so that it is closer to 15 minutes.

What exercises to do

• Rotation and push ups (upper body): 10
• Side plank (core): 30 seconds
• Lunge (lower body): 10
• High knees running in place (total body):20
• Plank (core): 30 seconds
• Triceps dip on chair (upper body): 10
• Squat (lower body): 10
• Step on to chair (total body): 10
• Abdominal crunch (core): 20
• Wall sit (lower body): 30 seconds
• Jumping jacks (total body): 20

Exercise Plan for Day Three

Notes

The exercises for day three are balanced so as to start with larger leg muscles, and then move to the core and upper body.

What exercises to do

• 20 jumping jacks
• 20 high knees
• 20 squats
• 10 push ups
• 10 leg raises
• 10 walking lunges
• 10 crunches

Exercise Plan for Day Four

Notes

For day four, we will give the legs some rest and put more work on the upper body and the core.

What exercises to do

• 20 calf raises
• 20 push ups
• 20 back extensions
• 30 seconds plank
• 20 mountain climbers
• 20 chair/bench triceps dips
• 20 crunches

Exercise Plan for Day Five

Notes

Your legs will be aching by day five if you have been following the workouts through out the week. This however should not stop you from working out a little more today.

What exercises to do

• 20 jumping jacks
• 20 high knees
• 20 heel kicks
• 20 squats
• 10 pushups
• 10 back extensions
• 10 leg raises
• 10 bicycle crunches

Exercise Plan for Day Six

Notes

Day six workout will be very simple as compared to the previous days. We will only have two exercises.

What exercises to do

• 10 crunches
• 10 Burpees (with a push up)

Repeat these exercises 10 times.

Exercise Plan for Day Seven

Notes

This is not the day for rest; keep up the workout and you’ll soon lose 1 kg for this whole week

What exercises to do

• Running in place/100 high knees
• 100 push ups
• 100 sit ups
• 100 squats