Sample of Diet and Exercise plan

Exercise: Walking DVD workout for 15 minutes

Breakfast
7-8 AM
1 Large Scrambled egg
Turkey Sausage
3 Slices Bacon
2 slices wheat toast
Juice

Lunch
11 AM -12 PM
Roasted chicken and vegetables
1 cup Brown rice

Dinner
4-5 PM
Roasted chicken and vegetables
1 cup Brown Rice

Snack 1
9-9:30 AM
Medium Apple

Snack 2
1-2 PM
1 oz. Cheese

Snack 3
6-7 PM
Almond Dark Chocolate Granola Bar

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