Meal Plan

Total Calories: 1,534

Vegetable omelet
(3 egg whites plus 1 whole egg, with ¼ cup each red and green peppers and red onion, half a medium tomato, chopped and 1 oz. low-fat Swiss cheese, cooked in 1 tbsp. olive oil with a dash of pepper and oregano)
358 cal
1 piece of whole wheat toast 75 cal
1 medium apple 72 cal
1 cup flaked tuna on 1 whole wheat tortilla with 1 tbsp. low-fat mayonnaise 299 cal
2 cups mixed salad greens with 1 tbsp. balsamic vinegar 33 cal
1 cup non-fat plain yogurt with 1 cup sliced pear 250 cal
4 oz. skinless chicken breast with 1 tbsp. barbecue sauce 243 cal
1 medium sweet potato 136 cal
2 cups green string beans 68 cal

Activity Plan:

  • Mountain climbers
  • Triceps dips with chair
  • Wide-stance squat with pulses at bottom
  • Single-leg deadlifts
  • Regular crunch

Key Instructions:

Reps Sets Time
Beginner 10 3 40 mins
Intermediate 15 4 30 mins
Advanced 20 5 20 mins

Here are a few things to remember before you start exercising:

  1. Water. Water helps your body function optimally and helps keep you from getting thirsty.
  2. Get ready to sweat!
  3. Comfortable shoes. Running shoes, trainers or athletic sneakers provide the best cushioning and support for a variety of exercises. Avoid fashion shoes or skateboard shoes. They’re great for just hanging out and looking good, but they’re not designed for working out.
  4. Consume some protein. Protein helps your body repair and rebuild, and taking at least 15g of protein after you train will go a long way towards alleviating any muscle soreness. Yes, you might be a little sore after the first few workouts, but this is normal, and within a day or two the soreness will be gone as your body builds up its tolerance to the exercise.


You have to get up every morning and tell yourself, I can do this!