7 Weeks To Weight Loss Boot Camp Challenge

7 Weeks to Weight Loss Challenge

Fitness and Meal Plan

 



Welcome to the 7 Weeks to weight loss bootcamp challenge! This fitness plan is designed specifically to help you lose weight in a manageable and sustainable way without running you into the ground. If you need some motivation to get back into a fitness lifestyle this workout plan is worth a try. We have also included an optional 30 day weight loss plan that doesn’t completely restrict your diet. Remember the goal here is simply to challenge yourself and put out just a little more today than you did yesterday. Okay Challenger, you’re up!

 

 

Fitness Plan

 

 

Day 1 Week 1:

4 Rounds

Front Plank

10 seconds | 20 Second rest

10 seconds | 20 Second rest

10 seconds | 20 Second rest

10 seconds | 20 Second rest

20 seconds | 20 Second rest

20 seconds | 20 Second rest

10 seconds | 20 Second rest

10 seconds | 20 Second rest

10 seconds | Failure

 

Day 2 Week 1: (Chest & Back)

Upper Body Warm-Up

  • Barbell Bench
    • 12 Reps_____
    • 10 Reps _____
    • 8 Reps _____
    • 5 Reps _____
    • 5 Reps _____
  • Dumbbell Incline Bench Press
    • 15 Reps _____
    • 10 Reps _____
    • 8 Reps _____
    • 8 Reps _____
  • Lat-Pull Down
    • 3 Sets of 10 Reps _____,_____,_____,_____,_____
  • Dumbbell or Machine Fly
    • 3 Sets of 10 Reps_____,_____,_____
  • Low Row
    • 10 Reps _____
    • 8 Reps _____
    • 5 Reps _____
    • 3 Reps _____
    • 3 Reps _____
    • 3 Reps _____

 

Day 3 Week 1:

  • 5 Rounds
  • 20 second high knees
  • 20 second body weight squats
  • 20 second burpees

Day 4 Week 1 (Legs & Shoulder)

Treadmill Warm-Up (Walk on increasing incline 15-20 Min)

Body Weight Lunges X8 Each leg (2 Sets)

Body Weight Squats X8 (2 Sets)

  • Leg Press
    • 12 Reps _____
    • 10 Reps _____
    • 8 Reps _____
    • 8 Reps _____
    • 8 Reps _____
  • DB Standing Front to Side Raise
    • 3 Sets of 6 Reps _____,_____,_____
  • Dumbbell Lunges (Forward & Reverse)
    • 3 Sets of 6 Reps Each Leg (Forward & Reverse)_____,_____,_____
  • Curl To Press (Dumbbell or Plate)
    • 3 Sets of 10 Reps _____,_____,_____
  • Ending Circuit X4
    • Body Weight Squats X10 (On Bosu Ball if available)
    • Crunches X25
    • Body Weight Lunges X10 each leg
    • Wall sit 1 Minute

Day 5 Week 1:

  • 1 Minute each exercise / 1 Minute rest after each exercise
  • High Knees
  • Jumping Jacks
  • Squats
  • Side Leg Raises
  • High knee jumps
  • Lunge kicks
  • Plank leg raises
  • Mountain climbers
  • Plank jacks

Day 1 Week 2:

Abs

3 Rounds

1 Minute rest between rounds

15 Second crunches

15 Second reverse crunches

15 Second air bike

15 Second flutter kicks

 

Day 2 Week 2: (Chest & Back)

Upper Body Warm-Up

  • Barbell Incline Bench
    • 15 Reps_____
    • 10 Reps_____
    • 8 Reps_____
    • 8 Reps_____
  • Dumbbell Flat Bench
    • 4 Sets of 8 Reps_____,_____,_____,_____
  • Tricep Press
    • 2 Sets of 20 Reps_____,_____
  • Lat-Pull Down
    • 12 Reps_____
    • 10 Reps_____
    • 8 Reps_____
    • 5 Reps_____
  • Low Row
    • 4 Sets of 8 Reps_____,_____,_____,_____
  • Bicep curls
    • 3 Sets of 10 Reps_____,_____,_____

Day 3 Week 2:

  • 1 Minute each exercise / 1 Minute rest after each exercise
  • Half Jacks
  • Jumping T’s
  • Jumping Jacks
  • Plank Jacks
  • Mountain Climbers
  • Plank with alternative arm/Leg Raise
  • Squats
  • Side leg raise
  • Toe tap hops

Day 4 Week 2: (Legs & Shoulder)

Treadmill Warm-Up (Walk on increasing incline 15-20 Min)

Body Weight Lunges X8 Each leg (2 Sets)

Body Weight Squats X8 (2 Sets)

  • Leg Press
    • 15 Reps_____
    • 12 Reps_____
    • 10 Reps_____
    • 8 Reps_____
  • Curl To Press (Dumbbell or Plate)
    • 3 Sets of 10 Reps_____,_____,_____
  • Dumbbell Lunges (Forward & Reverse)
    • 3 Sets of 6 Reps Each Leg (Forward & Reverse)_____,_____,_____
  • Dips
    • 4 Sets of 15 Reps
  • Hamstring Curl Machine
    • 2 Sets of 10 Reps_____,_____
  • Treadmill (Small Incline)
    • 15 Min.

 

Day 5 Week 2:

2 Rounds

Move from 1 plank to the next with no rest in between

10 Second plank

10 Second elbow plank

20 second one arm plank (10 Seconds each arm)

10 Second elbow plank

10 Second plank

 

Day 1 Week 3:

5 Rounds

1 Minute rest between rounds

15 Second mountain climbers

15 Second plank leg raises

15 Second plank arm raises

15 Second plank jacks

 

Day 2 Week 3: (Chest & Back)

Upper Body Warm-Up

  • Barbell Flat Bench
    • 5 Sets of 5_____,_____,_____,_____,_____
  • Dumbbell Incline Bench
    • 15 reps_____
    • 10 Reps_____
    • 8 Reps_____
    • 8 Reps_____
  • Curl To Press (Dumbbell or Plate)
    • 3 Sets of 10 Reps_____,_____,_____
  • Low Row
    • 3 Sets of 10 Reps_____,_____,_____,_____
  • Lat-Pull Down
    • 10 Reps_____
    • 10 Reps_____
    • 8 Reps_____
    • 8 Reps_____
  • Bicep curls
    • 3 Sets of 10 Reps_____,_____,_____

Day 3 Week 3:

  • Abs
  • 3 Rounds
  • 1 Minute between rounds
  • 20 Second flutter kicks
  • 20 Second sit-ups
  • 20 Second sitting twists

 

 

Day 4 Week 3: (Legs & Shoulder)

Treadmill Warm-Up (Walk on increasing incline 15-20 Min)

Body Weight Lunges X8 Each leg (2 Sets)

Body Weight Squats X8 (2 Sets)

  • Leg Press
    • 15 Reps_____
    • 15 Reps_____
    • 10 Reps_____
    • 10 Reps_____
  • Any type of Shoulder Machine
    • 3 Sets of 10 Reps_____,_____,_____
  • Single Dumbbell Lateral Lunges(Each Leg)
    • 3 Sets of 8 Reps_____,_____,_____
  • Treadmill(Small Incline)
    • 15 Min.

 

Day 5 Week 3:

Up & Down Planks

10 Seconds | 20 Second rest

20 Seconds | 20 Second rest

20 Seconds | 20 Second rest

30 Seconds | 40 Second rest

30 Seconds | 60 Second rest

20 Seconds | 40 Second rest

20 Seconds | 20 Second rest

10 Seconds | 20 Second rest

10 Seconds | Done

 

Day 1 Week 4:

5 Rounds

1 Minute rest between rounds

15 Second high knees

15 Second side leg raises

15 Second half jacks

15 Second lunge step-ups

 

Day 2 Week 4: (Chest & Back)

Upper Body Warm-up

  • Dumbbell Incline Bench
    • 25 Reps_____
    • 20 Reps_____
    • 15 Reps_____
  • Dumbbell Flat Bench
    • 12 Reps_____
    • 8 Reps_____
    • 6 Reps_____
    • 5 Reps_____
    • 3 Reps_____
    • 3 Reps_____
  • Side Crunches (Right Elbow to left knee, vice versa while in crunch position, feet off ground)
    • 4 Sets of 25 Reps
  • Lat-Pull Down
    • 12 Reps_____
    • 10 reps_____
    • 8 Reps_____
    • 5 Reps_____
    • 5 Reps_____
  • Low Row
    • 10 Reps_____
    • 10 Reps_____
    • 8 Reps_____
    • 8 Reps_____
  • Crunches
    • 1 Set of 100 Reps (Pause for 5 Seconds every 25 Reps)

 

 

 

 

Day 3 Week 4:

  • 10 Rounds
  • 20 Second high knees
  • 20 Second toe tap hops
  • 20 Second mountain climbers

Day 4 Week 4: (Legs & Shoulder)

Treadmill Warm-Up (Walk on increasing incline 15-20 Min)

Body Weight Lunges 8 Reps Each leg (2 Sets)

Body Weight Squats 8 Reps (2 Sets)

  • Dumbbell Lunges(Reverse)
    • 3 Sets of 8 Reps_____,_____,_____
  • Single Dumbbell Lateral Lunges
    • 3 Sets of 8 Reps_____,_____,_____
  • Curl To Press (Dumbbell or Plate)
    • 3 Sets of 10 Reps_____,_____,_____
  • Leg Press
    • 15 Reps_____
    • 12 Reps_____
    • 10 Reps_____
    • 8 Reps_____
  • Dumbbell Standing (or sitting) Front Raise
    • 3X10_____,_____,_____
  • Any Leg Machine
    • 2 Sets of 10 Reps
  • Stretch

Day 5 Week 4:

  • Abs
  • Move from one plank to the next with no rest in between
  • 2 Minute rest in-between sets
  • 2 Rounds
  • 30 Second elbow plank
  • 30 Second plank
  • 20 Second raised leg plank (10 sec each leg)
  • 10 Second plank
  • 10 Second elbow plank

Day 1 Week 5:

Elbow Plank

3 Rounds

10 Seconds | 20 Second rest

20 Seconds | 20 Second rest

20 Seconds | 20 Second rest

30 Seconds | 40 Second rest

60 Seconds | 60 Second rest

20 Seconds | 40 Second rest

20 Seconds | 20 Second rest

10 Seconds | 20 Second rest

10 Seconds | Done

 

Day 2 Week 5: (Legs & Shoulder)

Treadmill Warm-Up (Walk on increasing incline 15-20 Min)

Body Weight Lunges 8 Reps Each leg (2 Sets)

Body Weight Squats 8 Reps (2 Sets)

  • Dumbbell Lunges (Forward)
  • 4 Sets of 6 Reps_____,_____,_____,_____
  • Curl To Press (Dumbbell or Plate)
  • 3 Sets of 10 Reps_____,_____,_____
  • Leg Press
  • 12 Reps_____
  • 10 Reps_____
  • 8 Reps_____
  • 8 Reps_____
  • Dumbbell Standing (or sitting) Front To Side Raise
  • 3X10_____,_____,_____
  • Any Leg Machine
  • 2 Sets of 10 Reps_____,_____
  • Your Choice (Arms)
  • Stretch

Day 3 Week 5:

High Knees

10 Rounds

30 Seconds | 10 Second rest

30 Seconds | 30 Second rest

 

 

 

Day 4 Week 5: (Chest)

Upper Body Warm-up

  • Dumbbell Flat Bench
    • 10 Reps_____
    • 8 Reps_____
    • 5 Reps_____
    • 5 Reps_____
    • Dumbbell Flat Bench
    • 12 Reps_____
    • 12 Reps_____
    • 10 Reps_____
    • 10 Reps_____
    • Any Bicep machine
    • 3 Sets of 10 Reps_____,_____,_____
  • Your Choice(Arms)
  • Push-Ups (Regular, Arms on something, Feet on something)
    • 4 Sets of 10
    • Your Choice(Abs)

Day 5 Week 5:

10 Rounds

30 Second half jacks

20 Second high knees

10 Second mountain climbers

 

Day 1 Week 6:

10 Rounds

1 Minute rest between rounds

20 Second high knees

20 Second side leg raises

20 Second mountain climbers

 

Day 2 Week 6: (Legs & Shoulder)

Treadmill Warm-Up (Walk on increasing incline 15-20 Min)

Body Weight Lunges 8 Reps Each leg (2 Sets)

Body Weight Squats 8 Reps (2 Sets)

 

  • Dumbbell Lunges(Forward & Reverse)
    • 3 Sets of 6 Reps Each Leg (Forward & Reverse)_____,_____,_____
  • Hamstring Curl Machine
    • 2 Sets of 10 Reps_____,_____
  • Quad Machine
    • 2 Sets of 10 Reps_____,_____
  • Curl To Press (Dumbbell or Plate)
    • 3 Sets of 10 Reps_____,_____,_____

   Split Squats (Single or Double Dumbbells)

  • 3 sets of 10 Reps_____,_____,_____
  • Stretch

 

Day 3 Week 6:

  • Plank
  • 3 Rounds
  • 30 Second plank
  • 10 Second push-up plank
  • 20 Second plank
  • 20 Second one leg plank (10 Sec each leg)
  • 10 Second one leg push-up (5 Sec each leg)

 

 

 

 

 

 

Day 4 Week 6: (Chest)

Upper Body Warm-up

 

  • Dumbbell Incline Bench
    • 12 Reps_____
    • 12 Reps_____
    • 10 Reps_____
    • 10 Reps_____
  • Dumbbell Flat Bench
    • 5 Sets of 5 Reps_____,_____,_____,_____,_____

DB or Machine Fly

  • 3 Sets of 10 Reps_____,_____,_____
  • Tricep Push downs
    • 3 Sets of 15 Reps or 2 Sets of 20 Reps_____,_____,_____

Any Bicep machine

  • 3 Sets of 10 Reps_____,_____,_____

Crunches

  • 1 Sets of 100 Reps (Pause for 5 Seconds every 25 Reps)

 

Day 5 Week 6:

10 Rounds

1 Minute rest between rounds

20 Second side to side jumps

20 Second squats

20 Second basic burpees

 

Day 1, Week 7: (Chest)

Upper Body Warm-up

  • Dumbbell Bench
    • 12 Reps_____
    • 8 Reps_____
    • 6 Reps_____
    • 5 Reps_____
    • 3 Reps_____
    • 3 Reps_____
  • Dumbbell Incline Bench
    • 25 Reps_____
    • 20 Reps_____
    • 15 Reps_____
  • DB or Machine Fly
    • 3 Sets of 10 Reps_____,_____,_____
  • Quad Machine (Light)
    • 2 Sets of 10 Reps_____,_____
  • Hamstring Curl Machine (Light)
    • 2 Sets of 10 Reps_____,_____
  • Any type of Shoulder Machine
    • 3 Sets of 10 Reps_____,_____,_____
  • Side Crunches(Right Elbow to left knee, vice versa while in crunch position, feet off ground)
    • 4 Sets of 25 Reps
  • Leg raises
    • 3 Sets of 10 Reps or 3 Sets of 20 Reps

Day 2 Week 7: (Back)

Upper Body Warm-UP

  • Lat-Pull Down
    • 12 Reps_____
    • 10 reps_____
    • 8 Reps_____
    • 5 Reps_____
    • 5 Reps_____
  • Low Row
    • 10 Reps_____
    • 10 Reps_____
    • 8 Reps_____
    • 8 Reps_____
  • Any type of Back machine
    • 4 Sets of 8 Reps_____,_____,_____,_____
  • Tricep Push downs
    • 2 Sets of 20 Reps_____,_____,_____
  • Your Choice (Back)
  • Crunches
    • 1 Set of 100 Reps(Pause for 5 Seconds every 25 Reps)

 

 

 

Day 3 Week 7:: (Legs & Shoulder)

Treadmill Warm-Up (Walk on increasing incline 15-20 Min)

Body Weight Lunges 8 Reps Each leg (2 Sets)

Body Weight Squats 8 (2 Sets)

  • Dumbbell Lunges (Reverse)
    • 3 Sets of 8 Reps_____,_____,_____
  • Single Dumbbell Lateral Lunges
    • 3 Sets of 8 Reps_____,_____,_____
  • Curl To Press (Dumbbell or Plate)
    • 3 Sets of 10 Reps_____,_____,_____
  • Leg Press
    • 15 Reps_____
    • 12 Reps_____
    • 10 Reps_____
    • 8 Reps_____
  • Dumbbell Standing (or sitting) Front Raise
    • 3X10_____,_____,_____
  • Any Leg Machine
    • 2 Sets of 10 Reps
  • Stretch

Day 4 Week 7: (Chest)

Upper Body Warm-up

  • Dumbbell Incline Bench
    • 5 Sets of 5 Reps
  • Dumbbell Flat Bench
    • 15 Reps_____
    • 12 Reps_____
    • 10 Reps_____
    • 10 Reps_____
  • Any Bicep machine
    • 3 Sets of 10 Reps_____,_____,_____
  • DB or Machine Fly
    • 2 Sets of 10 Reps_____,_____,_____
  • Med-Ball Push-Ups*
    • 2 Sets of 10 Reps ( Each Side)
  • Your Choice (Abs)

Day 5 Week 7: (Back)

Upper Body Warm-Up

  • Low Row
    • 12 Reps_____
    • 10 Reps_____
    • 6 Reps_____
    • 5 Reps_____
    • 5 Reps_____
  • Any Back Machine
    • 2 Sets of 10 reps
  • Lat-Pull Down
    • 12 Reps_____
    • 10 reps_____
    • 10 Reps_____
  • Dumbbell Lunges (Forward)
    • 3 Sets of 8 Reps_____,_____,_____
  • Calf Raises (Machine, holding dumbbells or Plate)
    • 3 Sets of 10 Reps_____,_____,_____
  • Your Choice (Back)
  • Dumbbell Step Up
    • 4 Sets of 8 Reps (Each Leg)
  • Ab Circuit(Choose 3 exercises and superset)X3

 

30 Day Meal Plan

 

DAY 1

Breakfast
3 Scrambled Eggs
1 large grapefruit

 Snack
25 almonds

Lunch
Turkey Wrap
1 apple

 Snack
1 piece of string cheese

 Dinner
Spicy Chicken and Pasta 
Side salad and 2 Tbsp olive oil/vinegar dressing

 

 

 

DAY 2

Breakfast
Oatmeal
1 banana

Snack
2 small boxes of raisins

Lunch
Leftover Spicy Chicken and Pasta

Snack
0% fat Greek yogurt

Dinner
Steak
2 cups of broccoli

 

DAY 3

Breakfast
Lean Eggs and Ham 
1 large grapefruit

Snack
25 almonds

Lunch
Black Bean and Cheese Burrito
1 apple

Snack
1 piece of string cheese

Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

 

DAY 4

Breakfast
waffles
0% fat Greek yogurt

Oatmeal

Snack
15 snap peas
2 Tbsp of hummus

Lunch
Cold cut Sandwich
1 apple

Snack
1 banana
1 piece of string cheese

Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

 

DAY 5

Breakfast
0% fat Greek yogurt
1 large grapefruit

Snack
1 Luna Bar

Lunch
Chicken cesar Salad
25 almonds

Snack
30 baby carrots
4 Tbsp of hummus

Dinner
Chicken Spinach Parm
1 cup of brown rice
2 cups of snow peas

 

 

 

DAY 6

Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 piece of string cheese

Lunch
Turkey Wrap
1 apple

Snack
10 cherry tomatoes
2 Tbsp of hummus

Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli

Snack
Sugar-Free ice cream

 

DAY 7

Breakfast
Loaded Vegetable Omelet
1 banana

Snack
15 baby carrots
2 Tbsp of hummus

Lunch
Eat Out

Snack
0% fat Greek yogurt

Dinner
Penne with Chicken
2 cups of broccoli

 

DAY 8

Breakfast
3 Scrambled Eggs
1 large grapefruit

Oatmeal

Snack
25 almonds

Lunch
Leftover Penne with Chicken
2 cups of broccoli

Snack
1 piece of string cheese
0% fat Greek yogurt

Dinner
Thai Beef Lettuce Wraps

Steak
2 cups of snow peas

Snack
1 ice cream sandwich

 

DAY 9

Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 piece of string cheese
0% fat Greek yogurt

Lunch
Chicken Salad
1 apple

Snack
10 cherry tomatoes
1 Luna Bar

Dinner
Tofu Stir-Fry
2 cups of broccoli
1 cup of brown rice

 

DAY 10

Breakfast
3 Scrambled Eggs
1 large grapefruit

Snack
0% fat Greek yogurt
25 almonds

Lunch
Leftover Tofu Stir-Fry
1 cup of brown rice

Snack
1 banana
1 piece of string cheese

Dinner
Lemon Chicken with Rice
2 cups of broccoli

 

DAY 11

Breakfast
Giant Omelet Scramble
1 banana

Oatmeal

Snack
2 small boxes of raisins

Lunch
Turkey Wrap
1 apple

Snack
1 Granola Bar

Dinner
Grilled Chicken
1 cup of brown rice
2 cups of broccoli

 

DAY 12

Breakfast
Loaded Vegetable Omelet
1 large grapefruit

Snack
0% fat Greek yogurt
1 banana

Lunch
Turkey Wrap
1 apple

Snack
15 baby carrots
2 Tbsp of hummus

Dinner
Steamed Snapper with Pesto
2 cups of broccoli
1 cup of brown rice

 

 

 

 

 

 

 

 

 

DAY 13

Breakfast
Lean Eggs and Ham 

Oatmeal
1 medium grapefruit

Snack
1 piece of string cheese
25 almonds

Lunch
Mediterranean Hummus Wrap
1 apple

Snack
Smart Balance Light Butter Popcorn, mini bag

Dinner
Penne with Chicken Marengo
2 cups of broccoli

Snack
30 baby carrot

 

DAY 14

Breakfast
Don't-Get-Fat French Toast
1 large grapefruit

Snack
2 small boxes of raisins
1 piece of string cheese

Lunch
Chicken Cesar Salad
1 apple

Snack
15 baby carrots
2 Tbsp of hummus

Dinner
Salmon
Salad with 2 Tbsp olive oil/vinegar dressing

 

DAY 15

Breakfast
Loaded Vegetable Omelet
1 large grapefruit

Snack
Light Butter Popcorn

Lunch
Mediterranean Hummus Wrap
1 apple

 

Snack
0% fat Greek yogurt

Dinner
Whole Wheat Pasta with Vegetables
2 cups of broccoli

Snack
Sugar-Free ice cream

 

DAY 16

Breakfast
Giant Omelet Scramble
1 large grapefruit

Snack
1 piece of string cheese

Lunch
Leftover Whole Wheat Pasta with Vegetables
1 apple

Snack
25 almonds

Dinner
Tofu Stir-Fry
1 cup of brown rice

 

DAY 17

Breakfast
Belly-Stuffing Peanut Butter Oatmeal
1 large grapefruit

Snack
1 piece of string cheese

Lunch
Leftover Tofu Stir-Fry
1 cup of brown rice

Snack
0% fat Greek yogurt

Dinner
Chicken Spinach Parm
2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing

 

 

DAY 18

Breakfast
Lean Eggs and Ham
1 large grapefruit

Snack
0% fat Greek yogurt
1 banana

Lunch
Cold Cut Sandwich

Snack
1 piece of string cheese

Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

 

 

DAY 19

Breakfast
Don't-Get-Fat French Toast

Snack
1 banana
2 small boxes of raisins

 

Lunch
Chicken Salad
1 apple

Snack
15 baby carrots
2 Tbsp of hummus
1 piece of string cheese

Dinner
Steak
Salad with 2 Tbsp olive oil/vinegar dressing

 

 

DAY 20

Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit

Snack
25 almonds

Lunch
Cold Cut Sandwich
1 apple

Snack
1 piece of string cheese

Dinner
Eat Out

 

 

 

 

 

 

 

DAY 21

Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 Luna Bar

Lunch
Black Bean and Cheese Burrito
1 apple

Snack
2 small boxes of raisins

Dinner
Grilled  Chicken
Salad with 2 Tbsp olive oil/vinegar dressing

Snack
Popcorn

 

DAY 22

Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 Luna Bar

Lunch
Black Bean and Cheese Burrito
1 apple

Snack
2 small boxes of raisins

Dinner
Whole Wheat Pasta with Vegetables
Salad with 2 Tbsp olive oil/vinegar dressing

Snack
1 ice cream sandwich

 

 

 

 

DAY 23

Breakfast
Giant Omelet Scramble
1 large grapefruit

Snack
1 piece of string cheese

Lunch
Leftover Whole Wheat Pasta with Vegetables
1 apple

Snack
25 almonds

Dinner
Salmon 
1 cup of brown rice

 

DAY 24

Breakfast
Waffle

Oatmeal
1 large grapefruit

Snack
0% fat Greek yogurt 
30 baby carrots

Lunch
Cold Cut Sandwich 
1 apple

Snack
1 piece of string cheese

Dinner
Tofu Stir-fry
2 cups of broccoli
1/2 cup of brown rice

Snack
Sugar-Free ice cream

 

 

 

DAY 25

Breakfast
Oatmeal 
1 large grapefruit

Snack
0% fat Greek yogurt

Lunch
Leftover Tofu Stir-fry
2 cups of broccoli

Snack
25 almonds
30 baby carrots

Dinner
Chicken Spinach Parm
1/2 cup of brown rice

Snack
Popcorn

 

DAY 26

Breakfast
Giant Omelet Scramble
0% fat Greek yogurt

Snack
1 Luna Bar

Lunch
Black Bean and Cheese Burrito
1 apple

Dinner
Veggie Burger and bun
Salad with 2 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

Snack
1 piece of string cheese

 

DAY 27

Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit

Snack
10 cherry tomatoes
2 Tbsp of hummus

Lunch
Mediterranean Hummus Wrap

Snack
0% fat Greek yogurt
25 almonds

Dinner
Eat Out

 

DAY 28

Breakfast
French Toast

Oatmeal
1 large grapefruit

Snack
1 piece of string cheese

Lunch
Eat Out

Snack
Light Butter Popcorn

Dinner
Steamed Snapper with Pesto 
2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing

Snack
Sugar-Free ice cream

 

 

 

DAY 29

Breakfast
Loaded Vegetable Omelet
1 banana 

Snack
1 Luna Bar

Lunch
Black Bean and Cheese Burrito
1 apple

Snack
2 small boxes of raisins

Dinner
Whole Wheat Pasta with Vegetables
Salad with 2 Tbsp olive oil/vinegar dressing

Snack
1 Skinny Cow ice cream sandwich

 

DAY 30

Breakfast
Giant Omelet Scramble
0% fat Greek yogurt

Snack
25 almonds

Lunchv

Chicekn Cesar Salad
1 apple

Dinner
Penne with Chicken Marengo
2 cups of broccoli

Snack
2 pieces of string cheese

 

 

 

 

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