Meal Plan 1600 calories 1

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Breakfast	Serving size
Oatmeal (in low-fat 1% milk)	1 cup
English muffin	1/2
Orange juice	1/2 cup
Coffee	1 cup
Milk (1%, low-fat)	2 oz
Estimated breakfast carbohydrates: 70 grams	Calories: 450
Lunch	Serving size
Lean Roast Beef Sandwich
Lean roast beef	3 oz
Bread (whole wheat)	2 medium slices
Lettuce	1-2 leaf(s)
Tomato	2-3 slices
Mayonnaise (low calorie)	1 tsp
Raw carrots	1 cup
Apple	1 medium
Water or calorie-free beverage	1 cup
Estimated lunch carbohydrates: 50 grams	Calories: 455
Dinner	Serving size
Grilled pork tenderloin (lean)	3 oz
Brown rice	1/3 cup
Steamed vegetables (carrots, asparagus, etc.) Salad	1 cup
Lettuce	1/2 cup
Tomato	1/2 cup
Cucumber	1/2 cup
Salad dressing	1 T
Multigrain roll (with margarine or butter)	1 medium (1 tsp)
Mixed fresh berries (blueberries and strawberries)	2 cups
Water or calorie-free beverage	1 cup
Estimated dinner carbohydrates: 75 grams	Calories: 625
Estimated total carbohydrates: 195 grams	Total calories: 1,530

http://www.healthline.com/hlbook/dia-sample-meal-plans

Nutrition Plan 1400 calories

1400 Calorie Meal Plan


Week 1 Week 2

Breakfast

Cantaloupe - 1 cup

Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg white 1 teaspoon butter).

English Muffin (dry, whole-wheat) Fat-Free Milk - 1 cup

Strawberries - 1/2 cup

English Muffin (with butter and jam) - whole-wheat or oat bran + 1 teaspoon butter

Snack

Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk)

Or

1 serving of yourgurt, fruit, salad Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk.

Lunch

Fat-Free Milk - 1 cup

Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp jelly or jam 2 slices whole wheat bread)

Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup) Small Roll - 2 1/2 inches in size.

Satisfying Veggie Salad - (1 cup mixed greens 1/3 cup carrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup canned chickpeas 2 tablespoons chopped eggs 2 tablespoons reduced-calorie dressing)

Dinner

Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing)

Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatless pasta sauce)) Pasta with Broccoli and Chicken

Treat

Ginger Snaps (3) Frozen Fruit Bar - no more than 80 calories.

Ensure you drink plenty of water - aim for 8-10 glasses per















Week 3 Week 4

Breakfast Breakfast

• 2 strips of turkey bacon

• 2 scrambled eggs

• 1 piece of wheat / whole meal toast

• 1 tea or coffee • • 2 strips of turkey bacon

• 2 scrambled eggs

• 1 piece of wheat/oat/grain toast

• 1 tea or coffee •

Snack

Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk)

Or

1 serving of yourgurt, fruit, salad Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk.

Lunch (Sandwich) Lunch

• 2 slices of turkey

• Sliced lettuce and tomato

• 2 teaspoons of mayonnaise

• 2 pieces of whole grain/oat/wheat bread

• 1 apple

12 ounces of diet soft drink 1 cup mixed vegetables

1 small tossed salad (with 2 tbsps of dressing)

½ cup brown rice

6 ounces cooked white fish

Dinner

1 cup mixed vegetables

1 small tossed salad (with 2 tbsps of dressing)

½ cup brown rice

6 ounces cooked white fish



Pasta with Broccoli and Chicken

Treat Treat

1 cup of sliced carrots Frozen Fruit Bar - no more than 80 calories.













Week 5 Week 6

Breakfast

• Bagel, Cream Cheese

• Small Peach

• 1 cup skimmed milk • • Serving of Oatmeal with spoon of sugar & 1/2 cup skimmed milk

• Pat of butter or margarine

• 1 slice of Bread (white or wheat - 80 calories or less per slice)

• •

Snack

1 Serving of Baked Chips

1 Medium Plum

Diet Soda

Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk.

Lunch
• Simple sandwich consisting of:

• slice of lean deli meat

• slice of cheese (70 calories or less)

• 2 Slices of Bread (white or wheat - 80 calories or less per slice)

• Lettuce

• Tomatoes, Sliced

• Mayo or Mustard 1 cup of pinto or black beans (240 calories)

slice of cheese (70 calories or less)

Handful of corn chips

Diet Soda or Tea or Water

1 Medium Plum or Apricot



Dinner

1 Small Chicken Breast, Grilled, Baked, Boiled or Roasted

1 Cup of Green Beans

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1 Slice of Wheat Bread (80 calories or less)

Pat of Butter or Margarine

Iced Tea with no calorie sweetener, or plain with lemon



1 Grilled, Baked or Broiled Pork Chop

1 Cup of favorite soup with 5 saltine crackers

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1 Slice of Wheat Bread (80 calories or less)

Pat of Butter or Margarine

Iced Tea with no calorie sweetener, or plain with lemon



Treat

1 cup skimmed milk, 1/2 cup of fresh or frozen fruit blended 1 cup skimmed milk, 1/2 cup of fresh or frozen fruit blended.



Week 7 Week 8

Breakfast t

• Serving of your favorite cold cereal with 1/2 cup skimmed milk

• 1 medium banana • • /2 Grapefruit sprinkled with a Tablespoon of sugar

• 1 pat of butter or margarine

• 1 English Muffin spread with a spoon of jam or preserves

• 1 small plum or apricot

• •

Snack

1 Serving of Baked Chips

1 Medium Plum

Diet Soda

Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk.

Lunch

• 1 medium burrito (about 350 calories)

• Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

• Diet Soda or Tea or Water

• 1 Medium Pear cup of chili (no more than 300 calories)

5 Saltine Crackers or a few corn chips

1 Slice of Cheese

2 Kiwi or 1 Nectarine

Diet Soda or Tea or Water



Dinner

Tuna Salad: mix 1 small can or pack of tuna packed in spring water with shredded lettuce, chopped tomatoes, chopped onion and a spoon of Light Miracle Whip or Mayo.

10 saltine crackers

1 small apple

Iced Tea with no calorie sweetener, or plain with lemon



1 cup of spaghetti OR pasta

1/2 - 1 cup of your favorite pasta sauce

Parmesan Cheese, Grated

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1/2 cup of beets OR squash OR green beans

Iced Tea with no calorie sweetener, or plain with lemon

Treat

1 cup skimmed milk, 1/2 cup of fresh or frozen fruit blended 1 cup skimmed milk, 1/2 cup of fresh or frozen fruit blended.

Advance/Ninja Conditioning Drills weeks 3&4

Weeks 3 & 4

This 40-minute cardio workout involves using three different cardio machines: The treadmill, bike and the elliptical trainer. For each machine, you'll change the settings (speed, incline, resistance, ramps, etc.) to increase and decrease the intensity of your workout. The speed, incline and resistance listed are only suggestions, so change them according to your fitness level, using the Perceived Exertion Scale to determine how hard you're working. Feel free to use different machines, depdning on what you have available.
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Treadmill:






Time Intensity/Speed Incline Perceived Exertion


5 min 3.0 mph - warm-up 1% Level 2-3


3 min 4.0+ 3% 4-5


1 min 4.5+ 6% 5


3 min 5.0+ 2-4% 6


1 min 4.5+ 5% 5


1 min 6.0+ 2-4% 6-7


1 min 3.0-4.0 0% 3-4










Total Time: 15 minutes






Bike:






Time Intensity/Speed Resistance/Level Perceived Exertion


1 min 70-80 RPM 5 4


1 min 100-110 RPM 6-8 6


1 min 70-80 RPM 5 4


1 min 100-110 RPM 6-8 6


1 min 70-80 RPM 5 4


1 min 100-110 RPM 6-8 6


1 min 70-80 RPM 5 4


1 min 100-110 RPM 6-8 6


1 min 70-80 RPM 5 4


1 min 70-80 RPM 5 4










Total Time: 10 minutes






Elliptical Trainer:










Time Resistance/Level Perceived Exertion


3 min 4/5 5


2 min 6/6 6


3 min 5/5 5-6


2 min 6/7 6


5 min 2/1 3-4 (cool down)










Total Time: 15 minutes

Advance/Ninja Conditioning Drills weeks 1&2

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Weeks 1 & 2

Intermediate to Ninja

Part I

The following sprint workout can be done while running, swimming, cycling, or almost any other cardiovascular exercise. *

Safety. Because this is a high-intensity exercise it is recommended that you check with your doctor.


* Base Fitness. It's also important to have a strong base of fitness in the activity you are using for sprints. To build a base of fitness follow the 10 percent rule, and gradually increase your training volume.


Warm up. Before sprints, warm up thoroughly with easy exercise for 5-10 minutes. Perform the same exercise you will be using for your sprints.


Perform your first sprint at about 60 percent max intensity. If you feel any muscle tightness or joint pain, back off and continue to warm up.


Recover for 2 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk, depending upon your fitness.


Sprint. Perform your next sprint at about 80 percent max intensity.


Recover. Recover for 2 minutes.


Perform the remainder of your sprints at 100 percent max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one.


Recover. Recover for 2 to 4 minutes after each sprint to allow your breathing and heart rate to slow to the point that you can hold a conversation without gasping.


Repeat. Repeat the sprint/recovery routine 4-8 times depending upon your level and ability. For your first workout, you will want to stop at 4 sprints. That's fine. Try to build up to 8. #


Workout Goal. The goal is to do this workout six times in two two weeks and then back off to twice a week for maintenance for six to eight weeks before you change your workout.

Part II

Perform each exercise for 45 secs


Bicycle Crunch


* Lie flat on the floor with your lower back pressed to the ground.


* Put your hands beside your head. * Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.


* Touch your left elbow to your right knee, then your right elbow to your left knee. * Breath evenly throughout the exercise.


Seated Oblique Twists with Medicine Ball


* Sit on the floor with your knees bent and feet flat on the floor.


* Contract your abs and sit at about a 45 degrees angle.


* Hold a medicine with both hands directly in front of you * Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you.


* Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.


Crossover Crunch


* Lie on your back with your knees bent and feet flat on the floor.


* Cross your right leg over your left leg so your right ankle is resting on your left knee.


* Place your fingertips to the side of your head just behind your ears.


* Contract your abdominal muscles as though you are doing a crunch


* Slowly twist your torso and touch your left elbow to your right knee.


* Exhale as you lift up


* Slowly lower to the starting position


* Inhale as you lower


* Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.




Plank (Hover) Exercise


* Start in the plank position with your forearms and toes on the floor.


* Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.


* Your head is relaxed and you should be looking at the floor.


* Hold this position for 10 seconds to start. * Over time work up to 30, 45 or 60 seconds.