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FC: 2400-3000 calorie plan

1: Monday Breakfast-588calories 1 Large Banana Raisin Toast 1cup raisin bran crunch cereal 11/2 cup skim milk Snack-338 calories 15 wheat thin crackers 2tbsp peanut butter Lunch-970calories 1 Apple, sliced, w/skin 1 C Spaghetti, Cup Marinara Sauce 1/2 cup Beans 1 slc Italian bread 2 tsp margarine 1 1/2 cup Salad: 1 cup Lettuce, tomato, carrot, cucumber green pepper & radishes, 1/2 cup Endive, 2 Tbsp light Creamy Italian salad dressing, no oil or salt 10 Pretzel twists

2: Monday cont. Snack-140 protein bar Dinner-464 Burrito Wheat tortilla 1/2 cup pinto beans 3oz chicken 1oz cheddar cheese 1/2 cup rice 1/2 cup carrots Snack-424 2 peanut butter cookies 1 cup apple juice

3: Tuesday Breakfast-398 1slice rye bread 2tsp margarine 3/4 cup cereal (oat type) 3/4 cup skim milk 1/2 melon (raw) 1 cup grapefruit juice Snack-263 1 cup chicken gumbo soup 11/2 cup salad 2 tbsp dressing 1 slice bread Lunch-648 11/4 cup egg noodles 1/3 cup green peas 1/2 cup sweet red peppers 1/4 cup tuna 1 tbsp low fat mayonnaise 1oz roll 1/2 cup strawberries

4: Tuesday Cont. Snack-174 1/4 cup peanuts 1/4 cup almonds 1/4 cup raisins Dinner-739 baked potato 1cup beef chili 1/4 cup onion 1 oz cheese 2 cup green lettuce, carrots, cucumbers, tomatoes, mushroom 2 tbsp low fat dressing 1 cup cottage cheese Snack-225 4 Graham crackers 1 tbsp peanut butter

5: Wednesday Breakfast-854 1 sesame seed bagel 2 tbsp cream cheese 11/2 cup oatmeal 1/2 cup skim milk 1/2 cup peaches 3/4 cup grapefruit juice Snack-222 15 pretzel twists 1 cup orange juice Lunch-498 1 hard roll 4 oz turkey 1 oz cheddar cheese 3/4 cup lettuce 2 tomatoes 3/4 cup mixed fruit drink 1 apple

6: Wednesday cont. Snack-279 1 banana 7 oz low fat yogurt Dinner-474 3 oz haddock 1 cup rice 2 tbsp margarine 1 cup squash 1/2 cup broccoli Snack-90 1 cup frozen yogurt

7: Thursday Breakfast-655 1 slice wheat bread 2 tsp margarine 2 tbsp fruit spread 1 fried egg 1 oz of cheese 11/2 oz sausage 1 orange 3/4 cup skim milk Snack-320 1 wheat tortilla 1 tbsp jelly or honey 1/2 grapefruit Lunch-427 11/2 cup fresh fruit salad with apples, bananas, grapes, oranges, pears. 2 slices bread 3 oz lean meat 1tbsp light mayo lettuce 6 oz low fat yogurt

8: Thursday cont. Snack-350 1 cup fruit juice Granola bar Dinner-709 1 cup spaghetti 1/2 cup spaghetti sauce 2 tbsp Parmesan cheese 1 slice Italian bread 2 tsp margarine 1 cup green beans 1 cup corn 8 oz skim milk Snack-66 1/2 cup chocolate pudding 2tbsp whipped cream

9: Friday Breakfast-1119 2 Belgian waffles 2 tbsp syrup 2 tsp margarine 1 cup skim milk 1/2 cup strawberries Snack-167 smoothie 1/2 cup yogurt 1 cup fruit Lunch-637 2 slices of cheese pizza 2 cups salad with lettuce, tomato, carrots, cucumber, green pepper, and radishes 2 tbsp salad dressing 1 carrot 1 cup apple juice

10: Friday cont. Snack-165 1 cup fruit juice granola bar Dinner-740 1 cup spaghetti 1/2 cup marinara sauce 2 tbsp Parmesan cheese 1 slice Italian bread 2 tsp margarine 1 cup green beans 1 cup corn 8 oz skim milk Snack-170 ice cream sandwich

11: Saturday Breakfast-445 1 cup corn flakes cereal 1 cup skim milk 1 slice wheat bread 1 tbsp peanut butter 1 pear Snack-155 1 cup apple juice 1 peach Lunch-682 2 slices multi-grain bread 2 tbsp peanut butter 1/4 cup raisins 1 carrot 1 cup skim milk 2 oatmeal cookies

12: Saturday cont. Snack-328 2 slices wheat bread 3 oz deli sliced turkey lettuce mustard 1 apple Dinner-592 3 oz salmon 1 1 cup mixed vegetables 1 tbsp olive oil 1 cup linguine 2 spg parsley 1/4 tsp sage 1 cup sweet potato Snack-153 3 cups popcorn 8 oz mixed juice

13: Sunday Breakfast-646 3/4 cup raisin bran cereal 1 cup skim milk 1/2 bagel 1 tbsp peanut butter 1 kiwi 1 cup grapefruit juice Snack-176 1 cup juice drink 1 fruit bar Lunch-715 1 wheat tortilla 3/4 cup refried beans 1 chopped tomato 1 oz cheese 1/2 cup rice 1 piece of fruit 6 oz skim milk

14: Sunday cont. Snack-251 1 slice wheat bread 1 tbsp peanut butter 1 tbsp jelly 1 piece of fruit Dinner-679 1 potato 1/2 cup squash 1/2 cup green beans 1 tbsp margarine 3/4 cup applesauce 3 oz pork chop Snack-386 1 cup low-fat ice cream 1 tbsp strawberry topping 1 tbsp nuts chocolate sauce

15: EXERCISE PLAN

16: DAY 1 | Time(Min) To Do Break Time Reps 90 Mins Run None None None Push Up 5Mins 4Reps of 25 None Sit Up 5Mins 4Reps of 25 15 Mins Dumbell(curl) 5Mins 4Reps of 15 None Leg Up 5Mins 4Reps of 15 10 Mins Planks 3Mins 2x(every 10mins)

17: DAY 2 | Time(Min) To Do Break Time Reps 60 Mins Run None None None Push Up 5Mins 4Reps of 25 None Sit Up 5Mins 4Reps of 25 15 Mins Dumbell (curl) 5Mins 4Reps of 15 Up to Jake stretching Up to Jake Up to Jake 10 Mins Planks 3Mins 2x(every 10mins) 20Mins Kickboxing fitness 5Mins None

18: DAY 3 | Time(Min) To Do Break Time Reps 30Mins Kick Boxing fitness None None 30Mins Run None None None Push Up 5Mins 4Reps of 25 None Sit Up 5Mins 4Reps of 25 15Mins Dumbell (curl) 5Mins 4Reps of 15 Up to Jake stretching Up to Jake Up to Jake 20Mins Yoga 5Mins None

19: DAY 4 | Time(Min) To Do Break Time Reps 30 Mins Run None None 30Mins Kick Boxing Fitness None None None Push Up None 4Reps of 25 None Sit Up None 4Reps of 25 Up to Jake Stretching Up to Jake Up to Jake 10 Mins Yoga None None

20: DAY 5 | Time(Min) To Do Break Time Reps None Push ups 1min As Much As You Can None Get ups 1min 3 sets of 8-15 None Pull ups 1min As Much As You Can None Crunches 1min 3 sets of 8-15 30Mins Kick boxing fitness 1min None

21: DAY 6 | Time(Min) To Do Break Time Reps 30 Mins Run None None 30 Mins Kick Boxing Fitness None None None Push ups 1min As Much As You Can None Get ups 1min 3 sets of 8-15 None Pull ups 1min As Much As You Can None Crunches 1min 3 sets of 8-15

22: DAY 7 | Time(Min) To Do Break Time Reps None Push Up 5Mins 4Reps of 25 None Sit Up 5Mins 4Reps of 25 15 Mins Dumbell (curl) 5Mins 4Reps of 15 None Leg Up 5Mins 4Reps of 15 10 Mins Planks 3Mins 2x(every 10mins) 30 Mins Run None None 30 Mins Kick Boxing Fitness None None 60 Mins Yoga W/ Bop Up to Bop Up to Bop None 5K W/ Jake None None

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  • By: Abigail Z.
  • Joined: almost 4 years ago
  • Published Mixbooks: 1
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About This Mixbook

  • Title: Blank Canvas
  • Theme for Mixbook Scrapbookers
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  • Started: almost 4 years ago
  • Updated: over 3 years ago

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