Meal Plan

Total Calories: 1550

Healthy parfait
(1 cup high-fiber cereal, mixed with 6 oz. non-fat plain Greek yogurt, ½ cup each chopped cherries and mixed berries and 1 tbsp. each unsalted sunflower seeds and walnuts)
482 cal
Greek chicken salad
(3 cups mixed greens, 3 cups mixed veggies [tomatoes, cucumber, green pepper and red onion], 1 oz. feta cheese, ½ cup black olives, and 3 oz. grilled chicken breast tossed with 1 tbsp. olive oil, 2 tbsp. lemon juice and a dash of pepper)
559 cal
1 cup whole wheat spaghetti noodles mixed with 1 cup tomato sauce, 1 cup mushrooms and 2 oz. diced onions 343 cal
3 oz. grilled skinless chicken breast 166 cal

Activity Plan:

Rest Day/Prep Day

How to Stay Motivated:

Tip 1: Set Realistic Goals for Diet Success
Be realistic with yourself. Make sure you set expectations that make sense for you. It will make the process more rewarding when you finally reach your goal.

Tip 2: Remember, Don’t Be So Hard on Yourself
You are going to have days when it’s just unavoidable that you will indulge. Keep an inspirational quote on your scale or on the mirror and fridge, reminding you to smile and keep going.

Tip 3: Use the Buddy System
Ask family or friends to join you on the journey and have them suggest healthy meals they want to try. Get them involved in the prep work. Or start the journey with a friend you can bounce ideas off of, and keep each other on track.

Tip 4: Be Patient
You will get to your goal. Just remind yourself why you’ve decided to embark on it and how wonderful it will feel when you pass that marker.

Tip 5: Keep a Food Journal
If you get accustomed to keeping track of your calories, you’ll be better prepared to make it a lifestyle change for the long term. As you diet, your body gets used to your new habits and needs fewer calories with each pound you lose.

Tip 6: Have a Maintenance Plan
You have reached your goal! Keep your journal handy as a reminder of how hard you worked to get here and use it as a guide going forward to ensure you keep at it!


Keep your mind strong and your body will follow.