Meal Plan:

Total Calories: 1,536

Oatmeal pancake
(Mix 1 cup egg whites and ½ cup oats [raw] with 1 cup blueberries and cook [like a pancake] in a pan on medium heat until thoroughly cooked. Top with 1 tbsp. maple syrup)
417 cal
½ cup skim milk 42 cal
½ oz. (approx. 11) unsalted almonds 82 cal
4 oz. oven-roasted turkey breast in a medium whole wheat pita with ½ cup each lettuce, cucumber and tomato, and 2 tsp. mustard 252 cal
1 cup each carrots and celery with 2 tbsp. hummus 117 cal
1 medium pear 96 cal
5 oz. grilled salmon with 1 tbsp. lemon juice and herbs 200 cal
¾ cup cooked couscous 132 cal
Sautéed asparagus and cherry tomatoes
(1 cup each asparagus and cherry tomatoes, sautéed with 1 garlic clove and 1 tbsp. each olive oil and balsamic vinegar)
198 cal

Activity Plans:

Rest Day / Prep Day

Take Your Workouts Outside!

Your own backyard or even a local park can offer up some fun challenges to get your blood flowing and the calories burning. Here are five easy exercises you can do outside and even include your family. You will be surprised as how fast 30 minutes disappears.

  1. Hill Walking: Hills represent a great opportunity to challenge yourself, and they don’t have to be steep in order for you to reap the benefits. Walking up a hill activates your glute and leg muscles. Aim for three rounds of uphill/downhill, rest, repeat.
  2. Frisbee: Grab some friends or family and head out to the park! Tossing a Frisbee or ball is great for hand-eye coordination and cardiovascular health.
  3. Gardening: Gardening is great exercise and is beneficial for a number of reasons, such as being able to connect with nature and grow your own food. Since you are kneeling, pulling and digging, it’s a great way to engage your core muscles.
  4. Stair Climbs: Stairs are your friend! Stairs are a great way to increase your cardio and build leg strength. Try variations such as walking, taking two at a time or even running up the stairs.
  5. Hiking: Hit the woods! Hiking is a fabulous way to reconnect with nature and enjoy time with family or on your own. It’s an inexpensive way to get outside and be with nature.


Just stick with it. What seems hard now, will one day be your warm-up.