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Walk It Off! Walking Program

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2-Week Diet Plan

If your goal weight requires significantly more or less than the prescribed diet plan offers, you will need to either add or subtract 1 meal to compensate for the difference in calories.  Calories are the single most important factor in weight gain or loss.  Be sure to keep added foods closest to their natural state.  Eat plenty of fresh fruits and vegetables and you will easily be on your way to reaching all your weight loss goals.
 
A very worthy investment when refining your meal choices is a  book containing a complete nutritional breakdown of foods.  It should count calories, fat, protein, carbohydrates, cholesterol and sodium.  Use it to track the amount of calories you consume.  The first step to improving your diet is to become aware of needed changes.  Keeping a journal of your calorie intake will tend to keep you on track.  You should also use a set of measuring cups and spoons for the first week.  If you measure your food for just one week, you will be able to judge a serving from then on and will more easily be able to track how many calories you are taking in.  Also very useful are the Ziploc or Glad bowls that come in 1, 2 and 3 cup sizes.  Makes measuring foods easy.

Week 1
 
Day 1- Monday - 1,950 Calories
 
Breakfast (350 Calories)
1 whole egg, 2 egg whites omelet (use no-cal cooking spray)
Fill with veggies (broccoli, bell peppers, mushrooms, onions, etc.
Sprinkle with low-fat cheese
1 slice of whole-grain toast with lite butter or Butter Buds (butter-flavor substitute)
Glass of water; cup of tea or black coffee
 
A.M. Snack (250 Calories)
1 medium piece of 1-1/2 c. chopped fresh fruit
6-8 whole-grain crackers
 
Lunch: (450 Calories)
2 slices of turkey, lettuce and tomato
2 slices of whole grain bread with 1 tsp. light Miracle Whip or Mustard
1 c. clear broth soup such as chicken, vegetable or minestrone
1 c. water; unsweetened drink of choice
 
Afternoon Snack: (150 Calories)
1 low-fat yogurt
1 c. water or sugar-free drink
 
Dinner: (400 Calories)
Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables as possible), mandarin oranges and raisins, sliced almonds.
Light or low cal dressing of choice or vinegar & olive oil
Whole grain roll with light butter (or none)
12 oz. of skim milk or drink of choice
Large glass of water
 
Late Snack (350 Calories)
1-1/2 c. of high fiber cereal
8-10 oz. Skim milk
Water

Tip:  Late snack is optional.  If you do not usually snack at night, you can add an extra 350 calories throughout the day.  If you snack alot at night, cut out the afternoon snack and use it after dinner.  Note:  It is best to add calories earlier in the day to give your body time to burn them off before your metabolism slows down for the night. 

 

Tuesday = 1,950
 
Breakfast (300 Calories):
1c. oatmeal with fresh berries tossed in
1 slice whole grain toast with 1 tbsp. natural peanut butter
Skim Milk or Tea
Water
 
A.M. Snack (250 Calories)
Fruit salad (Mix of strawberries, canteloupe, melon & grapes)
Handful of favorite nuts
Water
 
Lunch (400 Calories)
Tuna Salad (lite Miracle Whip) in whole-grain pita with lettuce tomato & sprouts
2 handfuls of Baby Carrots with Fat-Free Ranch Dip
1 c. of water; Unsweetened drink of choice
 
Afternoon Snack (250 Calories)
1 Orange
6-8 Whole grain crackers
Water
 
Dinner (400 Calories)
2 c. whole grain spaghetti noodles
1 c. marinara sauce
1 slice whole grian bread brushed lightly with olive oil,
(add a little garlic salt & broil for healthy garlic bread)
Fresh steamed green beans or canned (low-salt)
Unsweetened Iced Tea with lemon
Large glass of water
 
Late Snack (350 Calories)
Strawberry-Banana Smoothie
12 oz. Skim Milk, 5-6 strawberries, 1 banana; blend.
 
 

Wednesday = 1,830
 
Breakfast (350 Calories)
1 medium size whole-grain bagel with 2 tsp. light cream cheese
Orange slices (one orange)
Skim Milk, Tea or Coffe (black or use light creamer)
Water
 
A.M. Snack  (180 Calories)
Low-fat, low sugar yogurt with blueberries tossed in
2 pretzel sticks
Water
 
Lunch (450 Calories)
Chicken Breast sandwich with lettuce and tomato
Light Miracle Whip or Fat Free Ranch as a condiment
1c. Clear broth soup (vegetable, cabbage, won ton)
Unsweetened drink of choice
Water
 
Afternoon Snack (150 Calories)
1c. low-fat cottage cheese with pineapple chunks (subsitute any fruit in water)
Water
 
Dinner (450 Calories)
2 Small or 1 large slice Veggie PIzza (if homemade, use low-fat cheese)
Small side salad with low-cal dressing
Unsweetened drink of choice
Water
 
Late Snack (250 Calories)
6-8 whole grain crackers (or low-salt saltines)
Spread each lightly with peanut butter (1 Tbsp. total)
Tea or Skim Milk
Water
 

Thursday = 1,900
 
Breakfast
Scrambled egg between a whole grain English muffin
(ketchup optional)
Banana
Fresh squeezed orange juice
Water
 
A.M. Snack (200 calories)
1 c. Home made Trail Mix
(Whole grain cereal, peanuts, almonds, sunflower seeds, raisins)
Water
 
Lunch (450 Calories)
2 c. Hearty Vegetable or Minestrone Soup
6 Saltine Crackers
1 Apple sliced and dipped in peanut butter (2 Tbsp. max.)
Unsweetened drink of choice
Water
 
Afternoon Snack (150 Calories)
Low-Fat Yogurt with fresh berries
Water
 
Dinner (450 Calories)
2 c. Chicken & Vegetable Stirfry:
Use cooking spray, lite soy sauce, stir-fry sauce and lots of your favorite vegetables) over 1 c. whole-grain rice
Water and unsweetened drink of choice
 
Late Snack (300 Calories)
2 c. high-fiber, low sugar cereal
Non-fat Milk
Water

Friday = 1,850
 
Breakfast (350 Calories)
2 Slices whole grain toast with one slice of light American or Swiss cheese and tomato slices
Fresh squeezed orange juice or orange slices
Water
 
A.M. Snack (250 Calories)
1/2 Peanut butter sandwich (1 Tbsp.) on whole grain bread
Water
 
Lunch (450 Calories)
4 oz. Turkey or Veggie Burger topped with vegetables of choice
(lettuce, tomato, onion, pickes, etc.)
Whole grain bun
8-10 Baked Lays Potato Chips
Nectarine or fresh fruit of choice
Water
 
Afternoon Snack (150 Calories)
(2)--8" Sesame seed breadsticks (sesame seeds pack nutrients)
1 c. Cut up Kiwi fruit of Watermelon chunks
Water
 
Dinner (400 Calories)
Baked BBQ skinless chicken breast or 2 skinless drumsticks
4 Potato wedges (baked); lightly salted (ketchup or BBQ sauce optional)
Side Salad with low-cal dressing or vinegar and oil
Low Cal bevergage of choice
Water
 
Late Snack (250 Calories)
1-1/2 c. high-protein, fiber cereal
8 oz. skim milk
 
Water
 

Saturday = 1,750
 
Breakfast (350 Calories)
2 c. Instant oatmeal with real apple chunks & cinnamon
8 oz. Skim Milk (optional)
Water
Tea or Coffee
 
A.M. Snack (200 Calories)
1/2 English muffin with low-sugar fruit spread
Banana
Water
 
Lunch (450 Calories)
Chicken or Turkey lunchmeat (2 slices) on whole grain roll
with lettuce, tomato, sprouts (or try cucumbers)
Light Miracle Whip or low-fat condiment of choice (ketchup, mustard)
1 c. Vegetable Soup
1 whole fruit of choice
Water
Unsweetened Iced Tea (or drink of choice)
 
Afternoon Snack (200 Calories)
1/2 c. Fat free Bean Dip mixed with 1/2 c. Salsa.  Heat in microwave
12 tortilla chips
 
Dinner (400 Calories)
3 oz. Extra Lean Steak - Broiled
Baked Sweet Potato lightly sprinkled with cinnamon & brown sugar
   OR eat a regular baked potato with ketchup or steak sauce instead of butter & sour cream
Side Salad with low-cal dressing
Unsweetened drink of choice
Water
 
Late Snack (150 calories)
2 c. unbuttered popcorn (use butter buds instead)
Water, Ice Tea
 
Tip:  Order your salad dressing "on the side" and dip your fork into it before piercing your lettuce.  Saves calories!

Sunday = 1,950
 
Breakfast (350 Calories)
1egg, 2 whites omelet with veggies, bacon bits & sprinkle of light cheese
1 slice whole grain toast with 1/2 tsp. light butter (or fruit spread)
10 oz. fresh-squeezed orange juice or whole orange
Water
Tea-Coffee
 
A.M. Snack (200 Calories)
Handful of baby carrotts and broccoli dipped in lite Ranch
6-8 whole grain crackers
 
Lunch (450 Calories)
2 slices of Ham (Healthy Choice preferred)
1 slice lite Swiss or American cheese
2 slices whole grain bread, lettuce, tomato
Mustard (or use no fat condiment of choice)
1 pickle
1 c. vegetable soup (or clear broth soup of choice)
 
Afternoon Snack (250 Calories)
2 cups of fresh cut watermelon or mixed melons
Handful of mixed nuts
 
Dinner (450 Calories)
4 oz. Turkey Loaf (recipe below)
Mashed Potatoes (made with chicken broth instead of water and butter)
Low-fat chicken gravy
Steamed green vegetable of choice (green beans, broccoli, asparagus)
Water
Low-cal beverage of choice
 
Late Snack (250 Calories)
1-1/2 c. high fiber cereal (at least 4 grams per serving)
8 oz. skim milk
 
Turkey Loaf:
1 lb. lean ground turkey
1 egg whites
1 c. bread crumbs
1/2 c. ketchup
sauteed finely chopped vegetables (carrots, mushrooms, red pepper, onion)
(saute' in cooking spray and just a drop of olive oil)
Mix all ingredients, shape into loaf, cover top with more ketchup
Bake in 350 oven for 45-60 minutes
 

Week 2
Monday = 1,800
Breakfast  (350 Calories)
2 c. High-fiber cereal (at least 4 grams per serving)
8 oz. Skim Milk
1 C. Apple Sauce (use natural or low-sugar)
Coffee, Tea
Water
 
A.M. Snack (200 Calories)
1 medium nectarine or peach
6-8 whole grain crackers
Water
 
Lunch (400 Calories)
Large Plate of dark green lettuce, spinach with all your favorite veggies
Cubed chicken breast (3 oz.)
Whole grain roll
4 Tbsp. Low-cal dressing of choice
Water
Low-cal unsweetened drink of choice)
 
Afternoon SnackAf (200 calories)
Fat-free Yogurt with fresh fruit and a few chopped nuts tossed in
 
Dinner (400 Calories)
4 oz. Grilled or Broiled Salmon with fresh lemon
Homemade tartar sauce (pickle relish & light Miracle Whip--2 Tbsp.)
Steamed or grilled vegetables (season to taste)
 
Late Snack (250 Calories)
12 oz. Skim Milk with 1/2 packet of protein powder (vanilla or chocolate)
add 4 strawberries, 1 banana, raspberries (optional); mix in blender
 
 
 
 

Tuesday = 1,900
 
Breakfast (400 Calories)
2 Slices whole grain toast with 2 Tbsp. peanut butter
1 Orange
Water
Tea, Coffee
 
A.M. Snack (250 Calories)
2 c. sliced melon/canteloupe
6-8 whole-grain crackers
 
Lunch (350 Calories)
3 oz. Chicken breast sandwich
On whole grain bun, lettuce, tomato, Lite Miracle Whip
1 Apple
Water
Iced Tea or Unsweetened drink of choice
 
Afternoon Snack (200 Calories)
Medium Banana
2 Graham cracker squares
 
Dinner (400 Calories)
Lien Cuisine of Choice (300 calories or less)
Side Salad with low-cal dressing
Unsweetened beverage of choice
Water
 
Late Snack (250 Calories)
1-1/2 c. high-fiber cereal
8 oz. Skim Milk
Water
 

Wednesday = 1,800
 
Breakfast (350 Calories)
1 c. Quaker Oatmeal with sliced banana
8oz. Skim milk
1 Slice whole grain toast with low-sugar preserves
Water
Tea or Coffee
 
A.M. Snack (200 Calories)
1-1/2 c. Homemade Trail Mix (nuts, raisins, Bran Chex, pretzels)
Water
 
Lunch (400 Calories)
2 c. Hearty Chicken Soup (4 saltines = add 50 calories)
5 Medium sliced strawberries
Whole grain roll
Water
Unsweetened, low-cal drink of choice
 
Afternoon Snack (150 Calories)
Low-fat Yorgurt with fresh berries
Water
 
Dinner (450 Calories)
2 c. whole-grain spaghetti with
1 c. lean meat sauce (use ground sirloin mixed with ground turkey)
Fresh steamed or canned green beans
Iced Tea (or unsweetened drink of choice)
Water
 
Late Snack (250 Calories)
8 oz. Low-Fat frozen yogurt with 1/2 banana, 4 strawberries; mix in blender
 
 
 

Thursday = 1,875
 
Breakfast (450 Calories)
2 c. whole grain, high fiber cereal (more than 4 grams per serving)
10 oz. Fat-free or skim milk
Orange slices or fresh squeezed juice
Water
Coffee
 
A.M. Snack (125 Calories)
Vegetable Cup-a-Soup
2 breadsticks (or 4 saltines)
 
Lunch (400 Calories)
Egg Salad Sandwich made with Light Miracle Whip
on Whole Grain Bread
Bunch of grapes
Water
Drink of Choice (low-cal, unsweetened)]
 
Afternoon Snack (250 Calories)
Handful of mixed nuts or trail mix
Water
 
Dinner (400 Calories)
Homemade Grilled Chicken Soft Tacos (without cheese)
Lettuce, Tomatoes, Taco Sauce
2 T. Black Bean Dip mixed with 4 T. Salsa
10-12 Torilla Chips (baked preferred)
Water
Unsweetened drink of choice
 
Late Snack (250 Calories)
2 Graham Cracker squares
8 oz. Skim milk
Small Banana
Water

Friday = 1,800
 
Breakfast (250 Calories)
1/2 peanut butter sandwich
(1 Tbsp. Peanut Butter on 1 slice whole grain bread)
Pear or Apple
Water
Coffee or Tea
 
A.M. Snack (250 Calories)
1 c. Low-Fat cottage cheese with
Peaches (packed in water) or fresh berries tossed in
 
Lunch (400 Calories)
1 Medium Slice Veggie Pizza
Side Salad with low-cal dressing (lots of fresh veggies)
Water
Low-Cal, Unsweetened drink of choice
 
Afternoon Snack (250 Calories)
2 c. Mixed Melon Chunks
6 Whole Grain Crackers
 
Dinner (500 Calories)
Very Lean Steak broiled or grilled
Baked Potato with Ketchup or steak sauce as a condiment
1/2 c. Vegertarian baked beans
1 Slice whole grain bread with lite or no spread
 
Late Snack (250 Calories)
2 low-sugar Oatmeal Raisin Cookies
8 oz. Skim Milk
Water
 
 
 

Saturday = 1,850
 
Breakfast (450 Calories)
1 scrambed egg between a whole grain English Muffin
1 slice of deli ham
Fresh squeezed orange juice or orange slices
Water
Coffee, Tea
 
A. M. Snack (200 Calories)
Chopped veggies in fat-free Ranch dressing (limit to 4 Tbsp.)
Water
 
Lunch (450 Calories)
1 c. of Minestrone or Bean Soup
3 oz. Tuna Sandwich made with Light Miracle Whip
On 2 slices whole grain bread
Water
Low Cal, Unsweetened drink of choice
 
Afternoon Snack (200 Calories)
Fruit Salad (make with chopped fruits, handful of nuts)
Mix with 2 T. fat-free yogurt or Free Cool-Whip
 
Dinner (300 Calories)
2 cups Chicken Stirfry (sauteed in 1 tsp. olive oil & cooking spray to supplement)
Broccoli, Zuchini, Bean Sprouts, Mushrooms (add as many different veggies as you want)
1 Tbsp. Lite Soy Sauce
1 Tbsp. Stirfry Sauce (add little bits of water as needed to steam veggies on top of chicken, then stir in)
Water
Beverage of Choice (low-cal, unsweetened)
 
Late Snack (250 Calories)
1-1/2 c. High-fiber cereal
8 oz. skim milk
Water
 
 

Sunday = 1,800
 
Breakfast (350 Calories)
1 egg, 3 egg-whites omelet with veggies and a sprinkle of lite cheese
1 slice whole-grain toast with lite spread or fruit spread (low-sugar)
1 Fresh fruit of choice
Water
Coffee, Tea
 
A.M. Snack (200 Calories)
1/2 peanut butter sandwich
(1 Tbsp. peanut butter & 1 slice whole grain bread)
Water
 
Lunch (400 Calories)
2-1/2 c. bowl of chili or Minestrone or Bean Soup
Baked Fries (slice potato, spray with cooking spray, lightly salt and bake)
Sliced green or red pepper
Water
Unsweetened, low-cal drink of choice
 
Afternoon Snack (150 Calories)
2 c. unbuttered popcorn
Drink of choice (low-cal)
Water
 
Dinner (350 Calories)
Grilled or broiled salmon or mackerel with fresh lemon slices
Homemade tartar sauce (pickle relish & Lite Miracle Whip--2 Tbsp)
Steamed or grilled veggies of choice (if grilled, drizzle with 1 tsp olive oil and add 100 calories)
Water
Drink of choice (low-cal)
 
Late Snack (250 Calories)
12 oz. non-fat milk in blender with:
4 strawberries, 1 banana, rasperries (optional)
1 Tbsp. chocolate powder; mix.
 
 
 
 
 
 
 
 
 

Food Tips:
Use one day to chop and bag veggies to take with you or to use in recipes for the entire week.
 
Keep foods cool while on the road by taking along a thermos with a few ice cubes in the bottom.  Store food in individual baggies in the thermos to keep fresh.
 
Buy natural fruit spreads in place of full-sugared jellys and jams.
 
Prepare and store several chicken breasts one day of the week to use on sandwiches and on salads througout the week.
 
 
Some Top Fiber Cereals:     Grams Per Serving
General Mills Fiber One              14 g
Kellogs All-Bran Buds                  13 g
Kellogs Raisin Bran                       7 g
Multi-Bran Chex                             7 g