S: Healthy Living
FC: Food For The Soul | Food=Parties | Love Family Cook Them Tasty Food | Food | Healthy Living | Handpicked Recipes
1: Created By Briyani Jackson Victoria Lindsey Eboni Chambers | For Coach Lemons
2: Day 1 Running, 7 mph - 15 min. Calisthenics, low effort (e.g. sit-ups) - 10 min. Soccer, casual - 35 min.
3: Day 2 Basketball, general - 40 min. Running, general - 10 min. Weight lifting, squats, slow or explosive effort - 10 min.
4: Day 3 Jogging, general - 30 min. Calisthenics, high effort (e.g. pushups, situps, pullups, jumping jacks) - 30 min.
5: Day 4 Weight lifting, squats, slow or explosive effort - 5 min. Calisthenics, low effort (e.g. situps, abdominal crunches) - 10 min. Dancing, ballroom, cha cha - 45 min.
6: Day 5 Calisthenics, low or medium effort (e.g. back exercises, up & down from floor) - 10 min. Running, general - 20 min. Volleyball, beach - 30 min.
7: Day 6 Walking, uphill (1-5% grade), 2.9-3.5 mph - 30 min. Walking, downhill, 2.5 mph - 30 min.
8: Day 7 Swimming, freestyle, fast, high effort - 30 min. Gymnastics, general - 30 min.
10: Lunch 1 Cup of Chicken or Turkey Salad, with low-calorie mayonnaise 2 Bottles of Water | Breakfast Orange Juice,Freshly 1 1/2 cups 2 Pancakes, Plain, Fat Free 1 Large Scrambled Egg, cooked with butter 1 Cup of Blueberries, cooked or canned, in heavy syrup | Dinner 1 1/2 Cups of cooked spaghetti | Snacks 2 Chocolate Chips Cookies from Subway | Day 1 - 1739 Calories
11: Breakfast Special K Fruit and Yogurt Breakfast Cereal 1 cup Fat free Soy milk 1 cup Lunch Soft taco with beef, cheese, lettuce, tomato, and salsa Dinner Cooked pasta with no fat or salt added, 1 1/2 cup. Garlic bread, medium slice Cooked Asparagus, 5 medium spears Snacks Frozen Strawberries with sugar, 1 1/2 cups. Total Calories: 1855 | Day 2 - 1855 calories
12: Breakfast 2 plain Belgian waffles Medium slice fried banana Lunch Chicken or turkey salad with low calorie mayonnaise Chocolate Chip Cookie Unsweetened bottled water Dinner Chicken sandwich with lettuce, tomato, and low fat mayonnaise Snacks Total Calories: 1766 | Day 3 - 1766 Calories
13: Breakfast Special K Vanilla Almond Cereal with fat-free soy milk Lunch Soft taco with beef, cheese, and lettuce soft drink Dinner Cooked macaroni with salt and vegetable oil cooked corn with cream sauce fruit flavored drink Snack Individual size cherry pie or tart Total Calories: 1594 | Day 4 - 1594 Calories
14: Breakfast Waffles,Plain (Belgian waffles) 2 square Lunch Turkey, ham, and roast beef club sandwich, with lettuce, tomato and spread (Subway) 1 sandwich Water, bottled Dinner Chicken or turkey pot pie Water,tap Snacks Oranges, mandarin, canned or frozen, in light syrup Yogurt, fruit, fat free Total: 1228 | Day 5 - 1228 Calories
15: Breakfast Meal replacement bar (Slim Fast, Special K Protein Meal Bar) Milk, soy (soy beverage) Lunch French fries, frozen, deep fried (fast food fries) Milk shake, fast food or carry-out, chocolate Dinner Pork, pig's feet, cooked Rice, white, regular, cooked (no salt or fat added) Greens, fresh, cooked (with salt and animal fat) Snacks Fruit snacks, high vitamin C (Welch's Fruit Snacks, Brach's Hi-C Fruit Snacks) Total: 1745 | Day 6 -1745 Calories
16: Breakfast Grits,corn or hominy, instant, cooked (with milk and margarine) Cinnamon Toast Crunch Reduced Sugar Cereal Milk, reduced fat (2%) Lunch Chicken patty, chicken fillet, or chicken tenders, breaded, cooked (Banquet, Burger King, Weaver, KFC, Tyson, McDonald's) Dinner Caesar salad Biscuits, baking powder or buttermilk, fast food Peas, green, fresh, cooked (no salt or fat added) Snacks Applesauce, unsweetened Total: 1571 | Day 7 - 1571 Calories