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Nutrition Plan

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FC: 7 DAY NUTRITION & EXCERSISE PLAN | BY:HEIDI

2: Day: 1 | Breakfast: 2 Frosted chocolate fudge pop-tarts 402 calories Lunch: 1 Pack of Ramen noodles .5 small box of Raisins Celery, 2 stalks raw 1 slice of Whole Wheat bread Brewed 6 fl oz tea 1tbsp cream cheese 419 calories Dinner: 12 oz Green Beans .25 oz walnuts 1 fillet sea bass 1.25 cup white rice 449 calories | Snack 1: 1.5 oz Feta cheese 1 fresh banana 175 calories Snack 2: Fried vegetable rice 1tsp sesame oil 177 calories Total Calories for the day: 1,622

3: EXERCISES: ELBOW TO KNEE CRUNCH:3 SETS OF 25 WITH 5LB MEDICINE BALL. BURNS 46 CALORIES FOR 10 MINUTES. ELLIPTICAL TRAINER: BURNS 423 CALORIES FOR 20 MINUTES. | Burns 469 calories for the day

4: Breakfast: 1 cup Kellogg's special K Cereal 2 servings 1 slice of 5% fat ham 2 large slices of cantaloupe 1 cup California Orange Juice 411 calories Lunch: Taco Bell Nachos supreme (1 serving) 450 calories Dinner: 1.5 cup Campbell's Tomato Soup 1 serving Grilled cheese sandwich 590 calories Snack 1: .5 oz Chocolate Frozen Yogurt .5 oz Dole Mandarin Oranges 195 calories Snack 2: Whole wheat dinner rolls .25 oz walnuts 124 calories Total Calories for the day: 1,769 | Day 2:

5: EXERCISES: | 3 sets of 10 reps with 100lbs calories burned-108 walking 2 mph calories burned- 81 Swimming for 15 min calories burned- 212 Total calories burned- 401

6: Day: 3 | Breakfast: Jimmy Dean 3 cheese Omelet (1 serving) .75oz Cream of wheat 1 Fresh banana 452 calories Lunch: 4 Chili's fried cheese with Marinara sauce 544 calories Dinner: 2 servings of Kraft Macaroni and cheese dinner 520 calories Snack 1: 12 large fresh strawberries plain low fat 8 fl oz yogurt 142 calories Snack 2: 1 serving Oriental Rice 14 halves of Walnuts 167 calories Total Calories for the day: 1,824

7: Abs roll out with wheel 3 sets of 15 reps calories burned- 46 elliptical trainer for 30 min calories burned- 634 Total calories burned- 680 | EXERCISES:

8: Day 4: | Breakfast: 6 oz Yoplait Light Strawberry yogurt .75 oz Cheese crackers 12 Strawberries 2 servings of honey nut cheerios cereal 482 calories Lunch: Ham 'N cheese stuffed hot pocket sandwich 600 calories Dinner: 6 oz Brocoli 4oz Smoked salmon 1 oz pepper jack cheese 1.8 package Hershey's almond chocolate bar 671 calories Snack 1: .5 oz Vanilla frozen yogurt 12 strawberries 179 calories Snack 2: Low fat Maple granola 106 calories Total Calories for the day: 2,037

9: Jogging 5mph for 12 min calories burned- 226 Kayaking for 20 min calories burned- 392 Total calories burned- 618 | EXERCISES:

10: Day 5: | Breakfast: 2 Pancakes with butter and syrup 455 calories Lunch: .9 serving Boston Market Meatloaf 459 calories Dinner: .65 piece pork tenderloin 445 calories Snack 1: Feta cheese 1.5 oz .5 cup Dole mandarin oranges 192 calories Snack 2: Hard Pretzels 1 oz 1 tbsp cream cheese 159 calories Total Calories for the day: 1,709

11: stair step machine for 10 min calories burned- 141 Kickboxing for 20 min calories burned 416 Total calories burned- 557 | EXERCISES:

12: Day 6: | Breakfast: -Frosted Mini-Wheats cereal 1.5 cups -1 medium fresh banana 1 serving -0.5 serving of Tropicana Orange Juice 450 calories Lunch: 1.9 cup of cooked spaghetti pasta 420 calories Dinner: 1 cup medium grain white rice, 1 cup fruit salad 463 calories Snack 1: .75 cup of non-fat cottage cheese fresh pineapple 182 calories Snack 2: 1 granola peanut butter bar 6 fl oz of brewed tea .5 tbsp of smooth style peanut butter 163 calories Total Calories for the day: 1,678

13: Elliptical trainer for 20 min 423 calories burned- 423 Swimming for 10 min calories burned- 141 Total calories burned- 564 | EXERCISES:

14: Day 7: | Breakfast: 1 cup nonfat milk 1 cup of plain oatmeal .5 Tbsp smooth peanut butter calories- 433 Lunch: .75 serving of taco bell Quesadilla 1 cup of diced pineapple calories- 466 Dinner: 1 cup of pasta with Alfredo sauce 1 cup citrus fruit juice calories- 484 Snack 1: 1.5 oz feta cheese .5 cup dole mandarin oranges calories- 192 Snack 2: 1 whole wheat tortilla .5 tbsp almond butter Total calories for the day- 1,761

15: Jumping rope for 5 min calories burned- 128 Swimming for 20 min calories burned 282 stair step machine for 10 min calories burned- 141 Total calories burned- 551 | EXERCISES:

16: Day 8: | Breakfast: 2 brown sugar cinnamon pop tarts calories- 420 Lunch: 1.75 cup Betty Crocker pasta salad calories- 420 Dinner: 1.5 serving of peanut butter and jelly sandwich calories- 428 Snack 1: .75 cup cottage cheese .5 cup of mandarin oranges .25 oz sunflower seeds calories- 241 Snack 2: .75 oz cheese crackers 6fl oz tea brewed calories109 Total calories for the day- 1,670

17: elliptical trainer for 25 min calories burned-529 Walking 3 mph for 20 min calories burned- 144 Total calories burned- 673 | EXERCISES:

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About This Mixbook

  • Title: Nutrition Plan
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  • Started: about 4 years ago
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