I'm writing this for Sierra so that she has easy access to her meal plan.
*Feel free to ask questions about anything (open forum).
The RULES
1. Track every calorie that goes in your body.
2. No drinking your calories, except a 'liquid' meal. (P.S. Booze has calories, & LOTS OF THEM!)
3. Get moving! Do alternate types of activity to confuse muscles.
4. Pair carbs with protein everytime you eat (Helps absorption/processing).
5. Drink at least 64 oz of water a day.
6. Eat every 2-3 hours
7. Sleep in 90 minute incruments (6, 7.5 or 9 hours every night).
8. Always have a food backup plan. Ie: granola bar & apple in your purse.
9. Make everything you are fueling your body with as nutritient dense as possible.
10. Don't eat at least an hour before you go to bed, but sip
on water right up until you do rest. It's ok to go to bed hungry!
Day 1- Friday: 1545-1795 Calories
5:15AM Quick Exercises-Should take ten minutes:
Stretch -Hands in the air/touch toes
30 sec wall sit
10 push ups
60 sec plank
20 jumping jacks
Repeat Series 3x
Stretch
5:25- Make (from powder) Slim Fast Shake (with water): 100 calories
Drink while you are packing your lunch/snacks or selecting your clothes.
5:35- Shower/ Get ready
While you are brushing your teeth, march in place.
Drink a full glass of water after brushing your teeth.
6:30/7AM- Make Green Smoothie- put in to go cup to drink on the way to work. 250 Calories
*Don't forget to put on your ankle weights before you leave!
9:30/10AM- Eat Plain Instant oatmeal - add 1 packet of Spenda with Fiber. No more than 2 tbsp dried fruit of your choice &/or sliced nuts - 150 Calories
Noon- Walk/do some type of activity for at least 15-20 minutes.
12:15/12:30- Green Salad (your choice- no meat). 300 Calories
2PM- Eat 1 apple sliced with 1 tbsp peanut butter. 220 Calories
4:30- Eat 1 hard boiled egg & 1 grapefruit. 175 calories
6:45- Eat a small (SMALL) portion of whatever dinner you are having that evening. 350-500 Calories
8:30- Eat a healthy choice fudge bar or sugar free popsicle. (*if you like) 25-100 calories
9/10PM- Yoga Ball Exercises
11:30PM (no later)- In bed- visualize waking up at 7AM
Day 2- Saturday: 1420-1670 Calories
7:00 AM Quick Exercises-Should take ten minutes:
Stretch -Hands in the air/touch toes
30 sec wall sit
10 push ups
60 sec plank
10 Squats
20 jumping jacks
Repeat Series 3x
Stretch
Drink a full glass of water after morning exercises.
7:30AM- Drink Green Smoothie- 250 Calories
*Don't forget to put on your ankle weights!
10AM- Eat 4 Egg White Omelete with Tomato, Basil & Feta/Mozzerella - 100 Calories
Noon- Walk/do some type of activity for at least 15-20 minutes.
12:30- 1/2 cup Chicken Salad in a whole grain pita pocket. 300 Calories
2PM- Eat 1 apple sliced with 1 tbsp peanut butter. 220 Calories
4:30- Eat 24 almonds & 1 mandarin orange. 200 calories
6:45- Eat a (SMALL) portion of whatever dinner you are having that evening. 350-500 Calories
8:30- Eat a 100 Calorie bag of Popcorn (If you like). 100 calories
9/10PM- Yoga Ball Exercises
11:30PM (no later)- In bed- visualize waking up at 7AM
Day 3- Sunday: 1475 Calories
7:00 AM Quick Exercises-Should take 10-15 minutes:
Stretch -Hands in the air/touch toes
30 sec wall sit
5 Burpees
10 push ups
60 sec plank
10 Squats
20 jumping jacks
Repeat Series 3x
Stretch
Drink a full glass of water after morning exercises.
7:30AM- Drink Green Smoothie- 250 Calories
*Don't forget to put on your ankle weights!
10:30AM- Eat 1 Bagel Thin with 1/4 cup YoChee- 150 Calories
Noon- Walk/do some type of activity for at least 15-20 minutes.
12:30- Eat 1 Can of broth based (heavy on the veggies) soup of your choice. 200-300 Calories
3:30PM- Eat 1 apple, 1 large carrot, & 8 Black Olives. 175 Calories
6:00- Eat a 1 cup portion of Super Bowl Chili with Cheese & 1 serving tortilla chips. 500 Calories
8:30- Eat 1 grapefruit. 100 calories
9:00PM- Yoga Ball Exercises
9:45PM (no later)- In bed- visualize waking up at 5:15AM
Day 4- Monday: 1500-1750 Calories
5:15AM Quick Exercises-Should take ten minutes:
Stretch -Hands in the air/touch toes
30 sec wall sit
10 push ups
60 sec plank
10 Squats
20 jumping jacks
Repeat Series 3x
Stretch
5:25- Make (from powder) Slim Fast Shake (with water): 100 calories
Drink while you are packing your lunch/snacks or selecting your clothes.
5:35- Shower/ Get ready
While you are brushing your teeth, march in place.
Drink a full glass of water after brushing your teeth.
6:30/7AM- Make Green Smoothie- put in to go cup to drink on the way to work. 250 Calories
*Don't forget to put on your ankle weights before you leave!
9:30/10AM- Eat 1 Bagel Thin with 1/4 cup YoChee- 150 Calories
Noon- Walk/do some type of activity for at least 15-20 minutes.
12:15/12:30- Green Salad (your choice- no meat). 300 Calories
2PM- Eat 1 apple sliced with 12 almonds. 180 Calories
4:30- Eat 1 hard boiled egg & 2 cups halved strawberries 170 calories
6:45- Eat a small (SMALL) portion of whatever dinner you are having that evening. 350-500 Calories
8:30- Eat a healthy choice fudge bar or sugar free popsicle. (*if you like) 25-100 calories
9:00PM- Yoga Ball Exercises
9:45PM (no later)- In bed- visualize waking up at 5:15AM
Day 5- Tuesday: 1500-1750 Calories
5:15AM Quick Exercises-Should take ten minutes:
Stretch -Hands in the air/touch toes
30 sec wall sit
10 push ups
60 sec plank
20 jumping jacks
Repeat Series 3x
Stretch
5:25- Make (from powder) Slim Fast Shake (with water): 100 calories
Drink while you are packing your lunch/snacks or selecting your clothes.
5:35- Shower/ Get ready
While you are brushing your teeth, march in place.
Drink a full glass of water after brushing your teeth.
6:30/7AM- Make Green Smoothie- put in to go cup to drink on the way to work. 250 Calories
*Don't forget to put on your ankle weights before you leave!
9:30/10AM- Eat 1 Bagel Thin with 1/4 cup YoChee- 150 Calories
Noon- Walk/do some type of activity for at least 15-20 minutes.
12:15/12:30- Taco Salad (with YoChee, Salsa & 1/4 Avocado). 350 Calories
2PM- Eat 2 cups halved strawberries with 12 almonds. 175 Calorie
4:30- Eat 1 hard boiled egg & 1 whole apple. 175 calories
6:45- Eat a small (SMALL) portion of whatever dinner you are having that evening. 350-500 Calories
8:30- Eat a 100 Calorie bag of Popcorn (If you like). 100 calories
9:00PM- Yoga Ball Exercises
9:45PM (no later)- In bed- visualize waking up at 5:15AM
Day 6- Wednesday: 1530-1680 Calories
5:15AM Quick Exercises-Should take ten minutes:
Stretch -Hands in the air/touch toes
30 sec wall sit
10 push ups
60 sec plank
20 jumping jacks
Repeat Series 3x
Stretch
5:25- Make (from powder) Slim Fast Shake (with water): 100 calories
Drink while you are packing your lunch/snacks or selecting your clothes.
5:35- Shower/ Get ready
While you are brushing your teeth, march in place.
Drink a full glass of water after brushing your teeth.
6:30/7AM- Make Green Smoothie- put in to go cup to drink on the way to work. 250 Calories
*Don't forget to put on your ankle weights before you leave!
9:30/10AM- Eat Plain Instant oatmeal - add 1 packet of Spenda with Fiber. No more than 2 tbsp dried fruit of your choice &/or sliced nuts - 150 Calories
Noon- Walk/do some type of activity for at least 15-20 minutes.
12:15/12:30- 1/2 cup Chicken Salad in a whole grain pita pocket. 300 Calories
2PM- Eat 1 apple, 1 large carrot, & 8 Black Olives. 175 Calories
4:30- Eat 1 hard boiled egg & 1 mandarin orange.. 105 calories
6:45- Eat a small (SMALL) portion of whatever dinner you are having that evening. 350-500 Calories
8:30- Eat 1 grapefruit. 100 calories
9:00PM- Yoga Ball Exercises
9:45PM (no later)- In bed- visualize waking up at 5:15AM
Day 7- Thursday: 1745-1895 Calories
5:15AM Quick Exercises-Should take ten minutes:
Stretch -Hands in the air/touch toes
30 sec wall sit
10 push ups
60 sec plank
20 jumping jacks
Repeat Series 3x
Stretch
5:25- Make (from powder) Slim Fast Shake (with water): 100 calories
Drink while you are packing your lunch/snacks or selecting your clothes.
5:35- Shower/ Get ready
While you are brushing your teeth, march in place.
Drink a full glass of water after brushing your teeth.
6:30/7AM- Make Green Smoothie- put in to go cup to drink on the way to work. 250 Calories
*Don't forget to put on your ankle weights before you leave!
9:30/10AM- Eat 1 Bagel Thin with 1/4 cup YoChee- 150 Calories
Noon- Walk/do some type of activity for at least 15-20 minutes.
12:15/12:30- Green Salad (your choice- no meat). 300 Calories
2PM- Eat 2 cups halved strawberries with 1 hard boiled egg. 175 Calories
4:30- Eat 1 apple sliced with 1 tbsp peanut butter. 220 Calories
6:45- Eat a small (SMALL) portion of whatever dinner you are having that evening. 350-500 Calories
8:30- Eat a 100 Calorie bag of Popcorn (If you like). 100 calories
9:00PM- Yoga Ball Exercises
9:45PM (no later)- In bed- visualize waking up at 5:15AM
1 WEEK DINNER PLAN
Friday: Beef Stew (Make YoChee & Crocked Chicken- Chicken Salad in the morning with YoChee)
Saturday: Leftover Beef Stew (Soak Beans tonight)
Sunday: Turkey Chili, Chips & Cheese (Crockpot Refried Beans today)
Monday: Ground Turkey Taco's/ Burritos (Veggies, 1/4 Cup Meat + Extra Lettuce for lunch tomorrow)
Tuesday: Blackened White Fish with Yams & Cauliflower Poppers
Wednesday: Hawaiian Chicken with Brown Rice & Steamed Broccoli
Thursday: Spaghetti & Turkey Meatballs (<- for the family) 3 Meatballs, An ENTIRE Spaghetti Squash & Sauce for you.
Friday: Tuna Melts (YoChee) &
Saturday: BLT Mac 'N Cheese (YoChee)
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