How to formulate a diet and exercise schedule for a day

1. List meals
2. List approximate times
3. Be specific when writing down food items
4. Be specific when writing down what one is going to do for exercise.
5. Be realistic

Sample:
Breakfast
7-9 AM
1 cup plain grits with 1 tbsp. butter or margarine
3 slices turkey bacon
2 turkey sausage patties
2 slices wheat toast with 1 tsp. strawberry preserves per slice
8 oz. glass orange juice

Snack 1
11:00 AM
Medium Apple

Lunch
12-2  PM
1 large turkey wing
1 cup collard greens
1 cup brown rice
1 cornbread square
2 tsp. gravy

Snack 2
1-2 PM
Small orange

Dinner
4-5 PM
1 large turkey wing
1 cup collard greens
1 cup brown rice
1 cornbread square
2 tsp. gravy

Exercise:
6-6:30 PM
Walking DVD workout for 15 minutes

Snack 3
7 PM
1 cup low fat frozen yogurt

Snack 4
8-9 PM
1/4 cup whole Almonds