Example of a Week of a Healthy Diet and Exercise Plan
This example of a week of diet and exercise will give you a better understanding of how to implement the food list and guidelines into everyday. You can find the recipes under the recipe blog tab.
Mondays breakfast can be made with Sunday's leftovers from dinner. The soup and turkey veggie meatballs are pre-made over the weekend so Monday is an easy day to stay on track.
Monday
Breakfast-spoonful of ground turkey sausage with bell peppers reheated with 1 egg white and a slice of brown rice bread
Lunch- chicken soup
Snack- (1 hour before workout) apple and ¼ cup walnuts
Workout- 1 hour on the elliptical at a 6-7 on a scale from 1-10
Dinner- (about 15 minutes after the workout) turkey and veggie meatballs with brown rice pasta
A light breakfast before a Pilates workout followed by a protein carbohydrate combo to recover. The yogurt berry mix can be mixed ahead of time and brought with you. By the time you are done with your workout the berries will keep the yogurt cold but will be defrosted enough to eat. The turkey veggie meatballs are left over from the night before.
Tuesday
Breakfast- brown rice bread with almond butter
Workout- (45 minutes after breakfast) Pilates reformer workout
Post workout snack- (within 20 minutes of the workout) plain fat free yogurt with defrosted frozen mixed berries and their juice
Lunch- Turkey veggie meatballs with brown rice pasta
Dinner- pesto caprese chicken over wilted spinach
After dinner 1 hour brisk walk
Wilted spinach from the night before can be used for the eggs. The chicken soup was made over the weekend. The rosemary and lemon marinade is a quick marinade that can be premixed and used over a few days. Make extra quinoa it keeps well and can be mixed into salads or even used for breakfast.
Wednesday
Breakfast- 1 egg 1 egg white cooked in non-stick pan over spinach on a slice of brown rice bread
Lunch- chicken soup
Snack- (about 45 minutes before workout) brown rice cake with almond butter
Workout- 45 minutes of elliptical at a 6-7 on a scale of 1-10 and 45 minutes of TRX strength training
Post workout- (immediately after workout) protein shake
Dinner- rosemary and lemon marinated grilled chicken over baby kale with quinoa salad
The pesto chicken left over from Tuesday can be re-heated to make a warm salad for lunch. When making your chicken burritos cut extra pepper strips to use later in the week.
Thursday
Breakfast- premixed oatmeal
Lunch- pesto caprese chicken over mixed greens with quinoa
Snack- (about 45 minutes before workout) apple and ¼ cup walnuts
Workout- 60 minute spinning class and 15 minutes of abs stretching and foam rolling
Post workout plain yogurt with defrosted frozen mixed berries
Dinner- chicken burrito in a brown rice wrap
Using leftovers from last night’s dinner you can make a delicious Mexican omelet to start your Friday. A can of tuna is always a good thing to have available for a quick protein fix. You can mix it with cucumbers you used in your salad.
Friday
Breakfast- 1 egg scrambled with mixed pepper strips and black beans topped with Greek yogurt
Lunch- rosemary and lemon chicken over salad
Workout- Pilates mat
Post workout- tuna with diced cucumbers and black pepper.
Dinner- pork tenderloin pan seared in sage oil and then oven roasted with oven roasted Brussel sprouts and quinoa
Interval training is a great way to burn through some calories while strength training will increase your metabolism. This way when you are at your dinner party you can have a serving of the healthier lasagna. Save a scoop of ground turkey for Monday morning breakfast. Having a healthy filling lunch will also keep you from overindulging at your dinner party. Start your weekend food prep by stopping at the grocery store and starting a pot of chicken soup by getting the stock going in the crockpot.
Saturday
Breakfast- quinoa and baby kale with an egg
Workout- (about 3 hours after breakfast) Interval training on the treadmill with a 7 minutes warm-up followed by interval training 1 minute on 8-9 out of 10 and 1 minute off 3-4 out of 10 for 20 minutes and a 5 minute cooldown, 60 minutes of weight training and 10 minutes of foam rolling and stretching
Post workout- (immediately after workout) protein shake
Lunch- roasted pork tenderloin with brussel sprouts
Dinner- (brought to a dinner party) healthier lasagna and salad
Weekends are a great time to prep food for the busy week ahead so making a pot of Chicken soup for dinner will give you a few healthy lunches. You can cut extra veggies to use over the week in other dishes as well. Make a batch of veggie meatballs will help you ease smoothly into the week ahead. If you missed a workout over the week make it up today.
Sunday
Breakfast- 1 egg and 1 egg white with pepper strips and brown rice bread
Lunch- quinoa and kale salad with feta
Snack- (while watching football) plain fat free yogurt with salsa and corn chips
Dinner- chicken soup
Mondays breakfast can be made with Sunday's leftovers from dinner. The soup and turkey veggie meatballs are pre-made over the weekend so Monday is an easy day to stay on track.
Monday
Breakfast-spoonful of ground turkey sausage with bell peppers reheated with 1 egg white and a slice of brown rice bread
Lunch- chicken soup
Snack- (1 hour before workout) apple and ¼ cup walnuts
Workout- 1 hour on the elliptical at a 6-7 on a scale from 1-10
Dinner- (about 15 minutes after the workout) turkey and veggie meatballs with brown rice pasta
A light breakfast before a Pilates workout followed by a protein carbohydrate combo to recover. The yogurt berry mix can be mixed ahead of time and brought with you. By the time you are done with your workout the berries will keep the yogurt cold but will be defrosted enough to eat. The turkey veggie meatballs are left over from the night before.
Tuesday
Breakfast- brown rice bread with almond butter
Workout- (45 minutes after breakfast) Pilates reformer workout
Post workout snack- (within 20 minutes of the workout) plain fat free yogurt with defrosted frozen mixed berries and their juice
Lunch- Turkey veggie meatballs with brown rice pasta
Dinner- pesto caprese chicken over wilted spinach
After dinner 1 hour brisk walk
Wilted spinach from the night before can be used for the eggs. The chicken soup was made over the weekend. The rosemary and lemon marinade is a quick marinade that can be premixed and used over a few days. Make extra quinoa it keeps well and can be mixed into salads or even used for breakfast.
Wednesday
Breakfast- 1 egg 1 egg white cooked in non-stick pan over spinach on a slice of brown rice bread
Lunch- chicken soup
Snack- (about 45 minutes before workout) brown rice cake with almond butter
Workout- 45 minutes of elliptical at a 6-7 on a scale of 1-10 and 45 minutes of TRX strength training
Post workout- (immediately after workout) protein shake
Dinner- rosemary and lemon marinated grilled chicken over baby kale with quinoa salad
The pesto chicken left over from Tuesday can be re-heated to make a warm salad for lunch. When making your chicken burritos cut extra pepper strips to use later in the week.
Thursday
Breakfast- premixed oatmeal
Lunch- pesto caprese chicken over mixed greens with quinoa
Snack- (about 45 minutes before workout) apple and ¼ cup walnuts
Workout- 60 minute spinning class and 15 minutes of abs stretching and foam rolling
Post workout plain yogurt with defrosted frozen mixed berries
Dinner- chicken burrito in a brown rice wrap
Using leftovers from last night’s dinner you can make a delicious Mexican omelet to start your Friday. A can of tuna is always a good thing to have available for a quick protein fix. You can mix it with cucumbers you used in your salad.
Friday
Breakfast- 1 egg scrambled with mixed pepper strips and black beans topped with Greek yogurt
Lunch- rosemary and lemon chicken over salad
Workout- Pilates mat
Post workout- tuna with diced cucumbers and black pepper.
Dinner- pork tenderloin pan seared in sage oil and then oven roasted with oven roasted Brussel sprouts and quinoa
Interval training is a great way to burn through some calories while strength training will increase your metabolism. This way when you are at your dinner party you can have a serving of the healthier lasagna. Save a scoop of ground turkey for Monday morning breakfast. Having a healthy filling lunch will also keep you from overindulging at your dinner party. Start your weekend food prep by stopping at the grocery store and starting a pot of chicken soup by getting the stock going in the crockpot.
Saturday
Breakfast- quinoa and baby kale with an egg
Workout- (about 3 hours after breakfast) Interval training on the treadmill with a 7 minutes warm-up followed by interval training 1 minute on 8-9 out of 10 and 1 minute off 3-4 out of 10 for 20 minutes and a 5 minute cooldown, 60 minutes of weight training and 10 minutes of foam rolling and stretching
Post workout- (immediately after workout) protein shake
Lunch- roasted pork tenderloin with brussel sprouts
Dinner- (brought to a dinner party) healthier lasagna and salad
Weekends are a great time to prep food for the busy week ahead so making a pot of Chicken soup for dinner will give you a few healthy lunches. You can cut extra veggies to use over the week in other dishes as well. Make a batch of veggie meatballs will help you ease smoothly into the week ahead. If you missed a workout over the week make it up today.
Sunday
Breakfast- 1 egg and 1 egg white with pepper strips and brown rice bread
Lunch- quinoa and kale salad with feta
Snack- (while watching football) plain fat free yogurt with salsa and corn chips
Dinner- chicken soup
