Sample diet and exercise plans

Sample Exercise Plans
Sunday
Rest of Stretch

Monday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of weight lifting

Tuesday 
Rest or stretch

Wednesday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of leg exercises and repetitions using kettlebells

Thursday
Rest or stretch

Friday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of stretching for my back

Saturday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes walking
6-7 PM
10 minutes of stepping, and stretching for back muscles

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
6-8 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
8:30 AM
Medium Apple

9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking

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

Snack 2
2-3:PM
Cheese and Apple

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

Exercise:
6-7 PM
10 minutes of weight lifting

Snack 3
7:30 PM
1 cup low fat frozen yogurt

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