Meal Plan:

Total Calories: 1,512

4 egg whites scrambled with 1 egg yolk mixed with 2 tbsp. salsa, 1 cup of spinach and tomatoes and 1 oz. low-fat mozzarella cheese 206 cal
2 slices of whole grain toast 150 cal
1 pear 96 cal
1 cup flaked tuna on 1 whole wheat tortilla with 1 tbsp. low-fat mayonnaise 206 cal
2 cups mixed salad greens with 1 tbsp. balsamic vinegar 33 cal
1 cup non-fat plain yogurt with 1 cup berries and ½ oz. almonds 267 cal
Shepherd’s pie mash
(combine 4 oz. cooked ground turkey with ½ cup cooked mashed sweet potato, ½ cup chopped green pepper and ¼ cup corn; sprinkle with cinnamon)
426 cal
1 cup mixed salad greens with 1 tbsp. balsamic vinegar 23 cal
1 cup unsweetened applesauce with a dash of cinnamon 105 cal

Activity Plan:

  • Walk-out push-ups
  • Shoulder presses with resistance bands
  • Forward lunge with biceps curl
  • Donkey kicks
  • Stability ball crunches

Key Instructions:

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

Grocery Shopping:

Did you know the layout of a grocery store can actually have an impact on your food choices? As you embark on your weight loss journey and start to change your dietary habits, it’s important not only to understand what you should be eating, but also how to effectively avoid those pitfalls to temptation while shopping for food.

Tip 1: Go armed with a list of items and stick to it!

Tip 2: Don’t shop when you’re hungry. If you shop when you’re hungry, you are more likely to want to indulge in something fast and processed.

Tip 3: Stay on the outer perimeter of the store. Fresh fruit, veggies, meats and dairy products are generally kept at the outer perimeter of the store. The closer you move to the center, the more processed the food selections get.

Tip 4: Understand labels. Check out this fantastic article from Prevention Magazine on Nutrition labels. The more you know, the better informed you will be about making food choices.

Great-Tasting, Healthy Recipes:

Just because you’re losing weight doesn’t mean you have to sacrifice all of the good foods you love to eat. Sometimes choosing healthier versions of these foods can save you hundreds of calories and still let you enjoy the delicious flavor.

Here are some great-tasting, healthy recipes:


You are what you eat – so don’t be fast, cheap, easy or fake!