Meal Plan:

Total Calories: 1,601

Breakfast
Blueberry blintz 510 cal
½ cup oatmeal 73 cal
Lunch
4 oz. oven-roasted turkey breast in a medium whole wheat pita with ½ cup each lettuce, cucumber and tomato, and 2 tsp. of mustard 252 cal
1 cup each carrots and celery with 2 tbsp. hummus 117 cal
1 medium pear 96 cal
½ oz. (approx. 11) unsalted almonds 82 cal
Dinner
Salmon with red pepper salsa 206 cal
½ cup wild rice with ½ oz. raisins 125 cal
2 cups steamed bok choy 18 cal
2 cups air-popped popcorn drizzled with ½ tbsp. olive oil and chili pepper 122 cal

Activity Plan:

  • Chair taps
  • Biceps curls with resistance bands
  • Forward lunge with kickback
  • Glute bridge/hip raise
  • Single- or double-leg knee-ups

Key Instructions:

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

1. Is It Possible to Eat Healthy When You’re on the Go?

Yes! You may have limited options but making smart choices can save you those extra unnecessary calories in the long run. Here’s a list of tips from the American Heart Organization to help keep you in check.

  • Check out restaurant websites.
  • Don’t supersize your meal.
  • Avoid fried food.
  • Order healthy side dishes.
  • Keep healthy choices in your car.
  • Remember to count beverage calories.
  • Avoid buffet or all-you-can-eat restaurants.
  • Skip any dishes that are smothered, crispy, crusted, or battered and fried.

2. Eating at a restaurant?

Here’s how to stay on track and avoid turning a light lunch or dinner with a friend into a fattening calorie-fest!

  1. Keep it small. Portion sizes at restaurants are usually bigger than what you would normally eat at home. Try to avoid fast food at all costs if you’re looking to lose weight.
  2. Pick nutrition over value. Generally large, cheap meals are loaded with the most fat and calories. Spend a little more and order something that has higher quality nutrition, like fish or lean steak and vegetables.
  3. Preparation is key. Order foods that have been steamed, baked, broiled, grilled, stir-fried or roasted. Avoid food that is fried, deep-fried, breaded or served with rich sauces and gravies.
  4. Look for ways to boost your fiber intake. Opt for whole wheat or whole grain buns, tortilla wraps, pasta or pizza crusts.
  5. Ask for the nutrition information of menu choices or surf the restaurant’s website ahead of time to look for healthier options that are lower in fat and sodium.
  6. Ask for salad dressings or sauces on the side, so you can control how much you eat.